SPECTRUM OF LIGHT
HEALING
Sound, healthful, whole.
Physical, mental, emotional, spiritual well-being.
To cure or get rid of disease; restore to wellness.
To free from grief, trouble or sorrows.
To reconcile.
HEALING
WHAT RESEARCH SAYS
How Our Choices Impact Health
Choices create chemistry:
We are comprised of 75-100 trillion cells, each one performing its function to support life. Cells make up organs, muscles, bones, teeth and perform numerous functions such as growth, repair, movement, sensory input, and metabolism. Just as we live within an external interconnected ecosystem of trees, water, sunlight, etc.; our sense of well-being reflects an internal ecosystem interconnected by chemical-electrical activity. Every choice we make (thoughts, emotions, actions) has a chemical response. As choices become habits, they shape an internal ecosystem that falls somewhere on a continuum that either promotes healing and thriving on one end or stumbling along and struggling to survive on the other.
Einstein put this chemistry into poetry when he said: We are slowed down sound and light waves, a walking bundle of frequencies tuned into the cosmos. We are souls dressed up in sacred biochemical garments and our bodies are the instruments through which our souls play their music.
Choices turn genes off and on:
At one time it was thought genes played the most significant role in health, well-being and aging. The mapping of the entire human genome (all of our genes) has resulted in many important findings. One remarkable discovery was an intricate switching system that turns genes on and off, a field of study referred to as epigenetics. This means that habits play a critical role in how genes get switched on and off, affording us protection or not. Something as simple as eating broccoli influences these switches to dramatically inhibit carcinogens over a 24-hour period. A sleep study conducted on healthy young individuals, in which they were deprived of adequate rest over a two-week period, revealed that not getting enough sleep can have negative effect on switches for 700 different genes. Another study designed to learn more about how physical activity affected these switches showed that after only 20 minutes of exercise there was positive gene switching in the muscle. These snippets illustrate the profound ways in which our habits and experiences are continually generating a cascade of responses in our internal ecosystem.
Choices feed the gut microbiome:
It’s becoming common knowledge that over 70% of immunity is in your gut. As studies continue to abound in this field, the microbiome is also being referred to as the second brain. Have you ever experienced knots in your stomach when having stressful thoughts? The gut is physically connected to the brain through millions of nerves. The microbiome may affect brain health by helping control the messages that are sent to the brain through these nerves. Certain species of bacteria can help produce chemicals in the brain called neurotransmitters. For example, serotonin, an antidepressant neurotransmitter, is mostly made in the gut. Sixty percent of people diagnosed with anxiety also have Irritable Bowel Syndrome.
Science continues to discover the significance of these microbes--bacteria, fungi and other microscopic living things that reside inside the intestines and on the skin. The microbes in your intestines (including viruses) are referred to as the gut microbiome. There are up to 1,000 species of bacteria in the microbiome, each playing a different role in the body. These microbes may weigh as much as 2–5 pounds. Some bacteria are associated with disease and others are extremely important for the immune system, heart, weight, and overall wellness. A healthy microbiome communicates with intestinal cells, aids in digestion and prevents disease-causing bacteria to stick to intestinal walls. It may also help control blood sugar, which in turn affects risk of diabetes. A recent study of 1500 people found that the microbiome played an important role in promoting good HDL cholesterol and triglycerides. Another study found that even when people ate the exact same foods, their blood sugar could vary greatly, which is thought to result from different bacteria in the gut. Dietary and lifestyle habits are continually feeding the microbiome (Why the Gut Microbiome is Crucial for Your Health, Ruairi Robertson, PhD). Gut science is taking “you are what you eat” to a whole new level. The following are a few tips to improve the gut microbiome.
Eat a diverse range of foods. Fiber is essential to good gut health. Legumes are an excellent source of fiber. Eating fruit, whole grains, vegetables and shifting toward a plant-based diet will increase fiber intake and contribute to a healthy microbiome.
Limit intake of artificial sweeteners.
Include fermented food in your diet, such as sauerkraut, yogurt and kefir.
Frequently eat prebiotic foods such as Jerusalem artichoke, dandelion greens, garlic, onions, leeks, asparagus, bananas, oats, apples, wheat bran and flax seed.
The Benefits of Deep Breathing
Biologically, inspiration means to breathe in. Deep breathing has become a common practice. A 2011 review article in Health Science Journal identifies some of the potential health benefits of deep breathing techniques, particularly for deep breathing from the diaphragm. These potential benefits include:
Decreased fatigue
Reduced anxiety
Reduced symptoms of asthma in children and adolescents
Better stress management
Reduced hypertension
Reduced aggressive behavior in adolescent males
Improved migraine symptoms
Below is an example of a simple deep breathing technique, referred to as 4-7-8. Deep breathing can be practiced as part of one’s ritual to open and close the day, and any time you may be feeling stressed, anxious, or are seeking calm.
The technique involves breathing in for 4 seconds, holding the breath for 7 seconds and exhaling for 8 seconds. Dr. Andrew Weil (Integrative Medicine) teaches the 4-7-8 breathing technique to help reduce anxiety, get to sleep, and manage cravings. To use this technique, focus on the following breathing pattern:
Adopt a comfortable sitting position
Empty the lungs of air
Breathe in quietly through the nose for 4 seconds
Hold the breath for a count of 7 seconds
Exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound for 8 seconds
Repeat the cycle 4 times
Dr. Weil recommends using the technique at least twice a day to start seeing the benefits sooner. A person may feel light-headed or dizzy after doing this the first few times, therefore it’s advisable to be sitting or lying down. Dr. Weil also suggests people avoid doing more than four breath cycles in a row until having more practice with the technique.
NEWSTART: Nature's Remedies
Nutrition—Exercise—Water—Sunlight—Temperance—Air—Rest—Trust
The pandemic has underscored the significance of a healthy immune system to counter pathogens. Fortunately, maintaining a strong immune system is not costly or inaccessible. It’s a matter of daily choices. An easy way to think about the prescription for healing and wellness is to remember NEWSTART. These are nature’s remedies: Nutrition, Exercise, Water, Sunlight. Temperance, Air, Rest, and Trust.
N – NUTRITION
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There is an awe-inspiring, extraordinary coordinated system that processes our food. Beginning with the central location in our body, the physical structure of the digestive system is ingeniously designed for its task. The small intestine is 22 feet of coiled length, with its folds and fingerlike villi and microvilli it provides 2700 square feet to accomplish its extremely complex task of absorption. Two intricate and sensitive systems coordinate digestion and absorption processes; the hormonal (endocrine) and nervous systems. Contents of the GI tract either stimulate or inhibit digestive secretions by way of messages carried from one site to another via hormones and nerve pathways, creating an extremely advanced feedback system. The stomach secretes the most potent acid in the body; it is in constant state of renewal, the stomach lining is replaced within 3 days at a rate of half-million cells per minute. As noted, the gut microbiome nourishes DNA, RNA, our immunity and is connected to cognitive function. All of the energy involved in this complex machinery deserves premium fuel.
Nature’s Farmacy: Plants are the storehouse of the sun’s life sustaining energy and the medium by which the power of light is converted to chemical energy within our bodies. This is accomplished via photosynthesis. Plant chemicals (phytochemicals) prevent a broad range of chronic health conditions; thousands of studies have been done that consistently link high intake of fruit and vegetables with decreased risk of heart disease and cancers of many kinds. It is well known that the cruciferous family (broccoli, kale, collards, mustard greens, Brussels sprouts, cabbage, cauliflower, etc), berries, legumes and whole grains are nutrition powerhouses.
A few examples of protective foods:
The best predictor of long-term weight management is fiber intake.
Frequent consumption of nuts protects against heart disease. Various studies show that eating nuts at least 5 times per week can lower risk by 35-50%.
Cruciferous and green leafy vegetables, citrus and other vitamin C rich fruit and vegetables protect against strokes.
People who eat more than 3 servings of whole grains daily have a lower risk of dying from any disease compared to those who eat less than half a serving daily.
Studies conducted by the American Cancer Society show that a higher intake of fruit and vegetables (5 or more servings daily) lowers probability of dying from any disease.
Plants have thousands of beneficial chemicals, most of which have not been studied. For instance, even though red-colored fruit like tomatoes and watermelon contain thousands of plant chemicals only a few, such as lycopene have been isolated to show their benefits. This means that when eating from nature’s pharmacy we receive many more benefits than are known.
Water is the elixir of life. Its properties are unlike any other substance on the planet and cannot be manmade. On average, it comprises 60% of body weight. The percent of water decreases as body fat increases. The majority of this water is distributed between the fluids that fill the inside compartments of our 100 trillion cells and also bathe these cells on the outside. Water is the primary ingredient of blood, and blood is the transport system for all body functions. Clear thinking and alertness are associated with fluid balance. Water also decreases headaches and lethargy.
DAILY DOSE:
Aim for 8 glasses daily. Another way to look at it is to drink ½ of your weight in ounces each day. For instance, a weight of 140 lbs divided by 2 = 70 ounces
No other beverage comes close to its value. It’s purely the best!
E – EXERCISE
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If the benefits of physical activity could be encapsulated in a pill, it would be impossible to keep it in stock. The general benefits are as follows:
Increases cognitive/mental function; clarity of thought, transformative thought, focus, decision making, judgment, discernment, creativity, memory, etc.
Elevates mood, decreases stress and anxiety: releases feel-good chemicals such as endorphins
Boosts metabolism and helps maintain a healthy weight
Helps build and maintain strong bones
Enhances the immune system
Improves cholesterol levels, lowers blood pressures, improves ability to use insulin, lowers risk of heart disease, stroke, diabetes. The more physically fit a person is, the lower the risk of death from any cause.
Sixty percent of Americans have a mental health condition that effects their daily function. Many studies show that just one exercise session can lower anxiety and make people feel calmer. The effect is similar to meditation or medication. Long-term regular activity lowers anxiety and has none of the side-effects of medication. Depression is a major cause of disability. A main symptom is fatigue. Over time it makes everyday life harder, raises risk of dying and lowers motivation. Research shows regular moderate or vigorous physical activity improves mental well-being. Active people are 45% less likely to develop symptoms of depression.
Repetitive exercises such as walking, running, swimming, biking, rowing elicit the relaxation response; any motion helps relieve pent-up muscle tension.
According to Hippocrates, father of medicine, walking is man’s best medicine. Walking 2.5 hours per week (about 20 minutes each day) can cut risk of heart disease by 30%. Walking 30 minutes daily reduces risk of diabetes by 30%. The Harvard Nurses Study (200,000 women over 30 years) showed that walking 30 minutes per day lowered risk of heart disease and stroke by 30 – 40%, and risk of breast cancer by 20 – 30%. The heart benefits hold true for men as well.
More than 20 million Americans age 12 and older battle a substance-use addiction. In many cases addiction is related to a mental health. In Lake County deaths due to drug poisoning (drug overdose) are four times the California state average. Physical activity and sound nutrition are important contributors to addiction recovery.
Social scientists have found that when more people are out walking in their neighborhoods, neighborhood crime rates fall and the economy improves.
Too much sitting has become the new smoking in terms of its negative impact on health. Current research shows that too much sitting is associated with 34 chronic diseases or conditions, including heart disease, diabetes, some types of cancer, back pain, depression, and possibly premature death. When muscles are inactive, they don’t take up glucose from the bloodstream as efficiently, blood pressure rises and sleep suffers; changes occur at the cellular level. Get up and move every hour, take phone calls standing up, participate in walking meetings, do a few exercises while watching TV, skip drive-throughs, park a distance away from entrances and take stairs.
DAILY DOSE:
CDC and other national health-focused entities recommend a minimum of 30 minutes of physical activity daily. For optimal benefit combine aerobic, strength and stretching activities. The best activity is something enjoyable that you will keep doing. The benefits will create chemistry that improves all aspects of your personal ecosystem.
W – WATER
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Water is the elixir of life. Its properties are unlike any other substance on the planet and cannot be manmade. On average, it comprises 60% of body weight. The percent of water decreases as body fat increases. The majority of this water is distributed between the fluids that fill the inside compartments of our 100 trillion cells and also bathe these cells on the outside. Water is the primary ingredient of blood, and blood is the transport system for all body functions. Clear thinking and alertness are associated with fluid balance. Water also decreases headaches and lethargy.
DAILY DOSE:
Aim for 8 glasses daily. Another way to look at it is to drink ½ of your weight in ounces each day. For instance, a weight of 140 lbs divided by 2 = 70 ounces
No other beverage comes close to its value. It’s purely the best!
S – SUNLIGHT
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Light provides 98% of all energy on the planet. Through the process of photosynthesis plants convert sunlight to nutrients needed to sustain life. Vitamin D is derived from sun-induced chemical reaction on the skin. Vitamin D in turn plays a vital role in the absorption of calcium and utilization of phosphorus. Sunlight increases circulation and the oxygen-carrying capacity of the blood. It plays a role in regulating a number of body functions, such as the hormonal system. It increases the number of white blood cells and their capacity to fight infection. It promotes healing of wounds. It kills germs and sanitizes clothing hung outdoors to dry. It counteracts depression and lessens stress by working through sensory receptors on the skin, as well as through its psychological benefit.
DAILY DOSE:
Be active outdoors in sunlight 30 – 60 minutes daily
T – TEMPERANCE
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Temperance is the ability to exercise self-restraint and moderation in things that are beneficial and to refrain from anything harmful. Included is capacity for self-discipline and self-control. Temperance is necessary to sustain a balanced inner ecosystem. Avoid harmful habits such as smoking and recreational drugs; eat moderate portions of healthy food; limit time spent on electronic devices. The body is designed as a composite of interconnected systems—whatever effects one part, effects the whole. For instance, a burden on the stomach taxes the entire system. We sense this when our whole system feels sluggish. Habits which promote physical wellness, in turn promote healthful mental, emotional and spiritual function as well. Intermittent fasting is now being recommended to increase immunity, promote a healthy gut microbiome, and increase healthy aging. The 16/8 Intermittent Fasting approach means allowing about 16 hours to pass between the last meal of the day and the first meal of the following day. Meals are eaten within an 8- hour window. For example, if the last meal was 5 pm, 16 hours later would be 9 am the following morning. Meals would be eaten sometime between 9 am to 5 pm during the day. Many people find hunger is satisfied by eating two meals during the 8-hour window—brunch in the vicinity of 10 am and dinner/supper at 3:00 or 4:00 in the afternoon. The timing of meals during the 8-hour window is determined by what works best for each individual. This approach contributes to temperance by allowing the GI tract to rest and refresh for 16 hours.
DAILY DOSE: Practice NEWSTART as nature’s healing practices.
A – AIR
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Whenever possible do physical activities outdoors. During the current Covid-19 crisis, not only physical activities, but a range of things are being encouraged to be done outdoors. Lake County air is clean and refreshing, especially in the early morning. Practice deep breathing (a technique is described on the Inspiration page). Oxygenation of the entire ecosystem is essential to support life; we can live only a few minutes without air. Oxygen aides in digestion and immunity, helps clean your lungs and improves circulation, blood pressure, heart rate, mental function and increases energy. According to Stephen Levine, respected molecular biologist and geneticist, oxygen deficiency is the single greatest cause of all diseases. Otto Warburg, the only person to win the Nobel Prize twice in medicine, tells us that cancer will not occur when cells get enough oxygen. Good circulation and good blood are needed to oxygenate the system.
DAILY DOSE:
Spend as much time as possible outdoors in Lake County’s clean air.
R – REST
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Sleep is much more than simply not being awake. It is an active process that is not yet fully understood. The entire body system changes during sleep—heart rate, temperature, kidney function, brain waves—all are altered. Two very large studies of over one million participants each indicate a relationship between sleep and health. Both showed that 7-8 hours sleep each night contributes to health; in one it also showed that with this amount of rest people lived longer. One of the most crucial tasks taking place during sleep is restoration and repair. Sleep contributes to optimal function of the immune system—notice how flu recovery requires that we rest. Some studies show sleep loss can increase appetite and has a bearing on weight gain. Lack of sleep decreases mental function and increases crankiness. One sleep experiment at a college paid young men to go as long as possible without sleep. The winner went 96 hours, but his brain slowed down for 4 months and he dropped out of school for that semester. To increase benefits of sleep, avoid alcohol, smoking, caffeine, and heavy meals before bed. Turn off electronic devices at least one hour before bedtime.
We also need a rest from stress and anxiety. Gillian B. White published an article in The Atlantic entitled, Stress and Anxiety on the Job: The Alarming Long-term Consequences of Workplace Stress. Stress exacerbates or increases the risk of health issues like heart disease, obesity, depression, GI problems, asthma and more. Job related stress amounts to 180 billion in healthcare costs annually (5-8% of healthcare costs) and is killing 120,000 annually.
DAILY DOSE:
8 hours of sleep ideally between 10 pm and 6 am. Scripture reminds us to take a Sabbath rest on the 7th day each week. Make this a time to completely put aside work and typical chores to focus on renewal—mind, body and spirit.
T – TRUST
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Trust is not only the “T” in NEWSTART, it’s the “T” in the acronym L.I.G.H.T. and therefore has its own page on the website—you’re invited to turn there.
A brief word about the importance of social connection. The pandemic has revealed the value of social connection. Not all connections are within our most trusted circle of relationship. However, lack of social connection and loneliness is now considered equivalent to smoking 15 cigarettes daily. The prescription: Connect with people and build trusting relationships. Phone calls, doing things for others, walking with your neighbors outdoors, are small things that can have big consequences on lowering anxiety and increasing well-being.
HEALING
WHAT SCRIPTURE HAS TO SAY
3 JOHN: 2
Beloved, I pray that all will go well with you and that you may be in good health, as it goes well with your soul. ESV
We see the interplay among mind, body, and spirit, and encouragement given for total well-being.
I CORINTHIANS 6: 19-20
Or do you not know that your body is a temple of the Holy Spirit who is in you, whom you have from God, and you are not your own? For you were bought with a price, therefore glorify God in your body and in your spirit, which are God’s.
Again, we see body and spirit interwoven, and lofty aspirations that our being is a temple, our thoughts and actions under the influence of a Holy Spirit. Our being is a sacred space, meant to shine with the glory of God. If we thought of our body as a sacred space, perhaps we would be more conscious of how we care for it.
EXODUS 20: 8-11
Remember the Sabbath day to keep it holy. Six days you shall labor and do all your work, but the seventh day is the Sabbath of the Lord your God. In it you shall do no work; you, nor your son, nor your daughter…..nor anyone within your gates. For in six days the Lord made the heavens and the earth, the sea, and all that is in them, and rested the seventh day. Therefore, the Lord blessed the Sabbath day and hallowed it.
This is taken from the 10 commandments or statutes of love. It is a reminder that the Creator knew the significance of rest to restore and maintain the well-being of mind, body, and spirit. It is His love for humanity that prompted these words.
REFLECTION
Taken one by one, each of these NEWSTART principles has impact on wellness, but when taken together the beneficial interplay is incalculable. This is true for all 5 elements in the L.I.G.H.T. acronym as well. They offer a new start. The interplay of Love, Inspiration, Grace, Healing and Trust has transcendent value and transforms how we live.
In consideration of the NEWSTART principles, where do you see an opportunity for taking a step forward in bringing your habits into harmony with a balanced and thriving inner ecosystem.