Below are a series of articles written by Dr. Prussing that speak to a variety of themes relating to health and wellness.

 

 

 

Mindfulness is a practice that can help promote health and wellness.  In various forms, mindfulness has been considered positively throughout the world's cultures, and exercises have been developed to enhance a person's abilities to focus on the present.  There are walking, sitting, talking or sitting forms.  All have the goal of quieting the mind, and help an individual learn to shut off the chatter of random thought "noise".  In the quiet, one then has the opportunity to not interpret and assign meaning to what is going on; instead, one can just be.  After all, we are human beings, not human doings.

 

For instance, at an early age we begin to assign meaning to the world, because it is a strange place.  To have power over the environment is the goal of any baby.  Otherwise, there is no food, no warmth, and no comfort.  We quickly learn that a wailing cry will bring someone running, and likely will get our need satisfied.  We recognize the shapes and sounds of people, as well as the textures and smells of rooms in our homes.  We go outside, and there are more things to categorize and to grow familiar.  Now, this is all necessary to survival, but our minds run wild, assigning meaning to everything.  Soon, we are no longer experiencing the moment as it really is, but only what we, and the world at large, have decided that it means.

 

When we experience the beauty of a sunset, before we start to describe it to others, or ourselves we are in a state of mindfulness.  When we experience the ecstasy of joyful music, it is our experience that moves us, not the description that our mind provides.  It is a good and useful tool to be able to use our minds to understand the world, except that the mind gets the idea that its work is the most important to our life experience.  Mindfulness helps to tame the mind to be our servant and helper, rather than allowing it to be a bully that has to always have its own way.

 

Try the practices of mindfulness for a deeper understanding of yourself, and the world around you.

 

 

Sept 04

 

The colors of our world are changing as the autumn progresses.  Fading are the rich greens of summer, and appearing is the rainbow palette of fall.  Red, yellow, crimson, orange, and brown, as well as shades in between, grow more evident with each day.  We now know that these colors are developing all summer long, but they remain hidden until the green chlorophyll pigments diminish.

 

Color can be important to how we think, feel, and behave.  Each color is a particular wavelength of light, with red a longer wavelength compared to blue.  Orange, yellow, and green are located in between red and blue.  This is called the visible light spectrum.  Invisible, shorter wavelengths include X-rays and gamma rays, while longer wavelengths include microwaves and radio waves. Together, this is the electromagnetic spectrum.  We exist in a sea of waveforms, mostly invisible, but affecting us nonetheless.

 

When we experience a color, it activates particular parts of our brain. Red excites, blue calms.  Color can activate our emotional memories, and elevate or depress our mood.  Watching a sunset, looking at the blue-black night sky, gazing at a multicolored maple tree, or seeing tall grass seed heads undulating in the wind can put you in touch with positive memories, or bring up sadness and grief.

 

We can visualize colors that make us feel good simply by closing our eyes.  Perhaps it is not easy for you to do this. You may be able only to feel a sense of the color.  Practice, and you will develop this ability.  Notice how you feel with various colors.  Do the same thing in your external world.  Notice how color, in all the various shadings and combinations, makes you feel and think.  Learn about your own color palette, and fill your world with those colors that work for you.

 

                                                                                                                                                    

 

Nov 04

 

Experiencing the texture of the world makes us more alive.  Our bodies have millions of nerve endings, sensitive to pressure, movement, sounds, color, temperature, and scents.  Certain areas are more sensitive than others, such as fingers, lips, and toes.  And, the middle of your calf, or the back of your upper arm has receptor nerve endings, quickly able to register a variety of sensations.  These electrochemical events quickly are transmitted to the brain, and are processed and integrated, and perhaps you wince, or smile.

 

All of our senses are responsive to texture.  The texture of light is color, the texture of sound can be loud or soft, harmonious or an irritant.  Touch a cotton sheet, a silk shirt, or a stucco wall.  Texture.  We can notice, and learn the language of texture that is our own.  Knowing what textures of sensation are positive for us makes us healthy, and we can alter our state at any moment simply by using those textures that are positive for us.

 

Each of us has our own textural language.  Some like it hot.  Some like lemons.  The key is to recognize what textures to which you quickly and easily respond in a positive way.  Perhaps you want to fall asleep peacefully and easily. Learn those things that soothe you, such as soft sheets, gentle music, and dim light.

 

Much of what we experience of the world occurs below the level of our conscious awareness, in what is called the sub cortical brain.  This includes areas such as the medulla oblongata, the cerebellum, the hippocampus, and the cerebellum.  They communicate amongst themselves via neurochemicals, and it translates to our consciousness as pleasurable, or distressing.  We can manipulate this dialogue to our benefit by learning our own textural language.  With this knowledge, we are able to change our state for the better at any moment. This is powerful medicine.   

            

Dec 04

 

              

 

Herbal medicines have been used throughout history all over the world. Every civilization, such as China, India, Persia, or the indigenous cultures of North and South America, developed extensive knowledge about the properties and uses of the plants that were in their immediate environment.  These plant-based preparations can be useful in easing all manner of physical, emotional, and mental imbalances. Some examples include slippery elm bark to soothe a sore throat, peppermint to calm an upset stomach, and valerian root to calm an overexcited mind.

 

Herbs are available at several places in and near the Wedge.  The leaves, flowers, twigs, barks, and roots can be found in bulk, teas, capsules, tinctures and oils.  They can be single plants, or in formulas that include specific combinations of herbs. Many plants can be found growing in the yards and alleys and parks of our neighborhood.

 

Some cautions are in order.  It can be difficult to assess the potency of the herbal material, or whether there are any contaminants present.  Green medicines can interact with prescription medicines given by a medical provider in unforeseen ways.  Herbal medicines can be toxic in large doses, and any medicine offers the possibility of side effects. Working with a health care provider who is very knowledgeable about plant medicines can help address these concerns. Further, manufacturers are increasingly assaying the presence of the key ingredients in a plant in order to provide product that contains the medicinal properties at the desired potencies.

 

Some plants such as ginseng or goldenseal have achieved such popularity that they are over harvested in the wild, and are becoming increasingly hard to find.  It is important to gather or purchase herbs from suppliers who are respectful of the natural world, taking the plants in a sustainable manner.  Or, the herbs are grown specifically under ideal conditions, just as other useful crops.

 

Herbal medicine offers any person the ability to take care of many common conditions.  There are books, classes, and videos available to help learn about plants, their histories, and how to use them.  One must be careful and cautious in using herbs, just as one would be in utilizing any kind of over the counter medication.  Nature’s medicine chest is available to anyone, and used prudently can be enormously beneficial. 

 

 

Jan 05

 

The light is returning.  It is a new year.  A wave is expanding slowly, and will continue for the next six months, until the summer solstice in June. It is like the breath, the beginnings of the exhale, blowing out into the world.  This freshening energy provides us with an opportunity to ride along with it, expanding our capacity for health and well-being.

 

Now is a good time to look gently at our lives, examining what works, and what drags us down. Not with judgment, but rather with the goal of finding simple things that we might change that would increase our energy for life.  For instance, a common thing that people make a resolution to do is to lose some weight. If you carry around less of you, then you have more available energy for something else—think putting down a bag of rocks.

 

 

 

 

 

 

Feb 05

 

The materials that we live amongst influence on our health and well-being.  Consider plastic.  Once considered a sign of inferior quality or insincere expression, plastic is everywhere.  Two liter pop bottles carry acidic sugary liquids, hard on your teeth and feeding the possibility of diabetes and osteoporosis.  When empty, the bottles can be recycled as the material for fleece, which makes winter so much warmer and supports our immune system in staying well when confronted with people sniffling and coughing most everywhere you go. 

 

There are metals throughout our world.  The invention of dental amalgam in the late 1700’s has enabled teeth to be repaired and retained much longer for many people.  This enables better nutrition and self-esteem.  Amalgam is a mixture of silver, nickel, and mercury.  There is some evidence that the metals can leach out of the filling and be absorbed into the bloodstream.  Then, they travel throughout the body, with the potential to diminish our health in a variety of ways. Plastic Resin fillings have been developed, and are slowly replacing the use of amalgam.

 

Fabric is another material of our lives.  Wool makes some people itch; others purr with delight.  Cotton is a natural fiber often used in underwear. Made into flannel, it feels soft and warming in the cold weather. If we exert ourselves outside shoveling snow or walking in a heavy coat, the cotton will absorb the resulting sweat.  This can result in becoming chilled, making you more vulnerable to illness. Synthetic materials like polyester absorb less moisture, keeping you warm.  Some people are allergic or have other reactions to such petroleum-derived products.

 

To a degree, we can choose our material environment.  The building where you live is what it is, but we can fill our homes with materials that support our health.  It is hard to avoid walking on concrete sidewalks, but we can choose cushioning materials to soften the impact.  Materials can help enhance, or hinder, the quality of our health and well being.

 

 

 

March 05

 

 

Oil    fat    omega 3  6   prostaglandins    pro   anti    DHA  EPA  grey matter   fish   hemp   flax   corn   trans fats   toxins   fat-soluble  cell membranes   cholesterol   rancid    spoiled    butter    margarine   animal fats   olive   nuts, such as cashews, almonds, filberts, or walnuts.   2-3 tablespoon per day, with more in the winter. Pesticides, fungicides, petroleum by-products, and heavy metals   

 

9 

I have been thinking about inflammation.  Sitting in front of the fireplace, I watch the flames dance.  I feel the heat.  The logs are consumed.  It occurs to me that our own internal burning is much the same.  And, just as too cool a flame burns sooty, and too hot a flame consumes the material, it is vital to our health and wellness that we live at a level of inflammation that is balanced. 

 

Our immune systems use inflammation to protect us from foreign creatures that can make us sick.  It is called fever.  It cooks the bugs, stimulates warrior cell lines, and increases kidney function to get rid of the wastes.

 

If you step off the curb wrong and twist your ankle, inflammation follows.  It is largely a chemical reaction involving cascades of molecules produced by the local tissues in response to excessively stressful forces. This means swelling and pain, which help immobilize the area to prevent further damage. The heat also stimulates fibroblasts, cells that spin connective tissue threads called collagen that are used in repair.

 

Science is revealing that inflammation, while often beneficial, is part of the cause of such diverse disease states as arthritis, lupus, colitis, dementia, and excessive bowel gas.  There are many others.  Fortunately, there are ways that we can use this understanding to enhance our health.  

 

Over the counter drugs like aspirin, ibuprofen, and naprosyn, as well as natural substances such willow bark, bromelain, turmeric, or grape flavonoids all influence inflammation.  Used sensibly, they are strong tools that can help keep inflammation in balance.

 

Our diets can be a powerful influence on our inflammatory state.  This is primarily though the fats we eat.  There are molecules called prostaglandins.  They are biochemical hormones made by many tissues such as blood vessels, muscles, and skin.  Local in action, they either stimulate inflammation, or quench it.  There must be a balance.  Prostaglandins are made from the fats and oils we eat.  Animal fats tend to promote inflammation, though cold-water fish oil, such as cod, salmon or mackerel are cooling.  Vegetable oils can be anti-inflammatory, some better than others. Hemp and flax are good examples.

 

There is more to be said, next month. 

 

 

 

April 05

 

I have been in southwest Texas lately. It is the Big Bend country, a long way from anywhere.  The Chihuahuan desert, the largest in North America, is in bloom with flowers everywhere. It is a land of little water, hot and dry.  The plants and animals must have special abilities to live here.  They adapt, resist, or evade the desert conditions to survive.  It is a good lesson about accepting what is, and finding a way to live within the environment that we find ourselves.  Health can be maintained under severe conditions, or one can be unwell in the best of circumstances.

 

There are mountains.  In fact, the Rockies, the spine of the continent, pass through the Trans-Pecos.  There are mountains in Texas, who would have thought?  The air is very clear; often one can see over one hundred miles.  Due to the elevation, the summers are more comfortable than elsewhere in Texas. In the winter, snow lingers briefly at the higher elevations.  There are about ten days of winter, spread over a few months.

 

The bright, sunny days have been in the 70’s, with cool, clear nights in the 30’s.  It is ranching country. The people are very friendly, and strongly independent.  Yet, due to the isolation and the sparse population, they possess a strong sense of community. By necessity, people are connected to something larger than themselves.  It is not unusual to travel many miles to a doctor, to utilize telemedicine, or to do nothing until there is a crisis. There is a lot of cigarette smoking, and greasy food.  The area offers a different vision about what it means to live well and healthy.

 

The border with Mexico is close. It is defined by the Rio Grande River.  Historically, it has been very fluid, with people moving back and forth.  Due to September 11, it has become much more restrictive, causing hardship to small villages on the Mexican side of the river.  It matters little to the plants and animals.  Their boundaries are defined by the mountains, desert and the river.  It is a rich area ecologically, with northern and southern species co-mingling.

 

It is spring back home in Minnesota, and the lakes are still frozen. To be well we must be adaptable to our situation.

 

 

May 05

 

My lilacs are a week earlier than last year.  The red flowering crab in the front yard is about to pop.  As I move through the neighborhood, I see everywhere flowers on trees and shrubs, and low to the ground.  It has been an exceptional spring, warm and bright.  And, today there were snow showers.  Ah, Minnesota.

 

Flowers produce pollen that is then distributed by insects, birds, animals, wind, and water.  Right now we are in a fog of pollen.  These proteins contain the DNA of the plant, carrying forward the special message.  The earth is awake, the dust is flying,

 

Every one of us is encountering these foreign proteins and inert particles in the moist tissue of our eyes, nose, mouth, and deeper airways.  For some, these encounters create a superficial immune response, with red eyes, runny nose, cough, or bubbly ears.  For others, the response occurs deeper into the biological systems, with symptoms such as joint pain, lethargy, or mania.

 

Current thinking in allergy research is that there are genetic tendencies towards reacting to foreign proteins. There are many things that can help manage genetic expression.  Herbs such as astragalus and nettles, as well as Chinese and Ayurvedic formulas can be helpful. Quercitin and other bioflavonoids modulate histamine, the primary immune membrane mediator.  Eating local honey can slowly desensitize these reactions.  Steam, aromatics such as eucalyptus, menthol, or peppermint, and flushing with a neti pot help cleanse the inflamed tissue.  There are homeopathic preparations that contain minute doses of various kinds of pollen. Learn to breathe.

 

 

 

Current thinking also suggests the notion that we can be in an allergic state, and that in that state our immune systems are more reactive. Allergy is an inflammatory state. To some degree, it   reflects the quality of our attention to nutrition, stress management, sleep and rest, recreation, exercise, emotional connection and other lifestyle factors over which we have some control.

 

Spring is a time to restore and cultivate balance.  The sap is rising.  The light is brighter.  Emerge.

 

 

To Your Health

 

Herbal medicines have been used throughout history all over the world. Every civilization, such as China, India, Persia, or the indigenous cultures of North and South America, developed extensive knowledge about the properties and uses of the plants that were in their immediate environment.  These plant-based preparations can be useful in easing all manner of physical, emotional, and mental imbalances. Some examples include slippery elm bark to soothe a sore throat, peppermint to calm an upset stomach, and valerian root to calm an overexcited mind.

 

Herbs are available at several places in and near the Wedge.  The leaves, flowers, twigs, barks, and roots can be found in bulk, teas, capsules, tinctures and oils.  They can be single plants, or in formulas that include specific combinations of herbs. Many plants can be found growing in the yards and alleys and parks of our neighborhood.

 

Some cautions are in order.  It can be difficult to assess the potency of the herbal material, or whether there are any contaminants present.  Green medicines can interact with prescription medicines given by a medical provider in unforeseen ways.  Herbal medicines can be toxic in large doses, and any medicine offers the possibility of side-effects. Working with a health care provider who is very knowledgeable about plant medicines can help address these concerns. Further, manufacturers are increasingly assaying the presence of the key ingredients in a plant in order to provide product that contains the medicinal properties at the desired potencies.

 

Some plants such as ginseng or goldenseal have achieved such popularity that they are over harvested in the wild, and are becoming increasingly hard to find.  It is important to gather or purchase herbs from suppliers who are respectful of the natural world, taking the plants in a sustainable manner.  Or, the herbs are grown specifically under ideal conditions, just as other useful crops.

 

Herbal medicine offers any person the ability to take care of many common conditions.  There are books, classes, and videos available to help learn about plants, their histories, and how to use them.  One must be careful and cautious in using herbs, just as one would be in utilizing any kind of over the counter medication.  Nature’s medicine chest is available to anyone, and used prudently can be enormously beneficial.

 

 

June 05

 

 

Harmony is an important component of our health and well-being.  Imagine listening to a musical performance.  There can be many instruments playing at the same time, yet it all sounds beautiful together, and creates a positive feeling inside us.  Now, imagine yourself on Hennepin Ave during the afternoon rush hour.  Here, there are many sounds being created together, but instead of the positive feelings there can be irritation.  This is called dissonance.

The same thing happens visually.  Picture two people.  One is dressed in clothing of various colors that all match.  We think that they are dressed nicely, and smile.  The other is dressed similarly, but the colors are such that they clash with each other.  Our reaction is less positive.

 

Another example is the built environment within which we live our lives.  There are places in the neighborhood where the buildings are harmonious with each other.  The size is proportional, the colors blend, and the landscaping complements. In other areas, there is less cohesion, less balance between the buildings themselves, and the landscape does little to create harmony.  We tend to move quickly through these spaces.

 

Of course, there are times when we enjoy the clash of sound and light, or seek out crowded, jumbled spaces.  In fact, one of the endearing qualities of urban life is the juxtaposition of different things in surprising relationships.  It is a question of balance.

 

There are many major building projects proposed or underway in and around our neighborhood.  It is important that we be vigilant and consider how they will add or detract to the harmony of our environment.  This is true for each project considered individually, as well as how they will fit together within the fabric of our community.  The Wedge is a wonderfully harmonious neighborhood so close to downtown, and is attractive to many people.  We must ensure that it continues to be a place within which we want to live, work, and play.

 

 

 

 

 

 

 

Harmony is an important component of our health and well-being.  Imagine listening to a musical performance.  There can be many instruments playing at the same time, yet it all sounds beautiful together, and creates a positive feeling inside us.  Now, imagine yourself on Hennepin Ave during the afternoon rush hour.  Here, there are many sounds being created together, but instead of the positive feelings there can be irritation.  This is called dissonance.

The same thing happens visually.  Picture two people.  One is dressed in clothing of various colors that all match.  We think that they are dressed nicely, and smile.  The other is dressed similarly, but the colors are such that they clash with each other.  Our reaction is less positive.

 

Another example is the built environment within which we live our lives.  There are places in the neighborhood where the buildings are harmonious with each other.  The size is proportional, the colors blend, and the landscaping complements. In other areas, there is less cohesion, less balance between the buildings themselves, and the landscape does little to create harmony.  We tend to move quickly through these spaces.

 

Of course, there are times when we enjoy the clash of sound and light, or seek out crowded, jumbled spaces.  In fact, one of the endearing qualities of urban life is the juxtaposition of different things in surprising relationships.  It is a question of balance.

 

There are many major building projects proposed or underway in and around our neighborhood.  It is important that we be vigilant and consider how they will add or detract to the harmony of our environment.  This is true for each project considered individually, as well as how they will fit together within the fabric of our community.  The Wedge is a wonderfully harmonious neighborhood so close to downtown, and is attractive to many people.  We must ensure that it continues to be a place within which we want to live, work, and play.

 

 

 

 

 

 

Aug 05

 

It has been a hot, dry, and humid summer for several weeks, and the long range forecast predicts more of the same.   This type of weather is challenging and stressful, even dangerous.  The elderly living by themselves, babies and animals left too long in enclosed cars, and boulevard trees share a higher risk of injury, even death, in these conditions.

 

Water is a key survival factor in these conditions.  Drink it abundantly, spray it for the plants, get in it to cool down, and be next to it for the breeze.  We are fortunate to draw our drinking water from the Mississippi River, because it would take quite an extensive drought to put our supplies at risk.

 

Consider how peoples have lived in hot climates.  They wear loose clothing of light color.  They are active early in the day, and again later in the afternoon and evening.  During the heat of the day, they find a shady place. Theses peoples often eat hot, spicy foods.  This stimulates the circulation of blood and other fluids, which can dissipate heat.

 

Be careful with alcohol consumption, as it is dehydrating. Eat more watery, cooling foods.  If you are sweating, make sure to replace your mineral electrolytes with fruits or replacement beverages.  Pace yourself.

 

Pay extra attention to how you feel.  Do not stay in the sun for extended periods without relief.  Locate cool public indoor spaces.  Use an electric fan to pull into your living space the cooler morning air.  Learn the wind directions, and use your windows to keep the air moving.

 

Another problem of such hot weather is the poor air quality.  There have numerous alerts due to unhealthy levels of particles, ozone, and smog.  Be more careful on those days.  Avoid areas where the air is bad, such as busy intersections.

 

This has been a hot Minnesota summer such as we have not seen for some time. Be careful, have fun, and look out for each other.

 

 

 

Sep 05

 

It is the ending of summer.  Each year brings a time in August, when we start to notice the turning of the leaves, and the softening of the light.  The energy at the city beaches changes, people start to disappear towards school and work, and the mice and voles begin to come indoors.

 

The daylight has been decreasing since late June, at a rate of 2-3 minutes per day.  The real hot seems to have passed, though it could still return.  

 

The harvest time has come, and wonderful fruits and vegetables are abundant.  The exuberance of spring has passed through the ripening of summer, and we are now beginning to gather.  To be well as we pass through the seasons, it is time to start to make provision against the darkness of the approaching winter.

 

 

 

It is a time of change.  The migratory birds are beginning to arrive enroute to their southern wintering grounds.  The north wind brings the coolness of the high Artic.  Nights become chilly.

 

This is the rhythm of life in our neighborhood. Let us celebrate, and

 begin to prepare for the dark of the year.  With care, we can carry the zestful energies of summer well into the fall. 

 

Think about how you are in November.  Feel it.  Sense it. Ask yourself what things you might do, now, to make the darkness and cold more pleasant and healthful for you as it comes, inevitably. It is easier to be proactive, now while the glow of summer lingers, than to be reactive later.

 

Many people experience chronic health challenges in the waning part of the year.  Depression, cold sores, weight gain, and bronchitis are some examples.  Attention now to nutrition, exercise, sleep, and indoor air quality can mean fewer problems later.

 

Joy makes us more healthy and well.  Late summer sliding into fall is a lovely time here in our neighborhood.  Enjoy.

 

October 05

 

Last month I wrote about the end of summer, the challenges of the change into autumn, and the approaching winter.  I received a call from a reader who thought that I was anti-winter in Minnesota, and that I should wake up to the fact that there are many people who enjoy winter.  Like me.

 

I moved to MN in 1980 for several reasons, one of which was that I wanted to have more winter.  I love the clear air, the crackling crispness, and Orion the hunter wheeling across the night sky.  I enjoy skating, sledding, snow people, and cross-country skiing.  I like shoveling snow.  I am challenged; however, by the decreasing light.

 

On June 21, at the solstice, the length of the day is over 15 hours.  At the turn of the year on Dec 21, it is hardly 8 hours.  We get up in the dark, and we come home in the dark.  Paradoxically, though the sun in the winter is closer to the earth, the angle is less direct, so the light is weaker.

 

The decrease in the intensity and duration of the light is a gradual thing.  It occurs at a rate of 2-3 minutes per day.  The reason we have Christmas and burn the Yule log is that in long ago Northern Europe it became so dark for so long that the people developed festivals and ceremonies to keep their spirits up, and to support the return of the sun.

 

Many people are affected by the lessening light.  Slow depression is a common symptom.  SAD is a medical acronym, for seasonal affective disorder.  Light therapy is often prescribed.

 

For myself, I have found that I do much better if I approach winter with awareness.  As the fall comes on, I slowly change my patterns of exercise, diet, sleep, nutrition, and activity.  I find my scarf and hat.

 

Even in a developed urban environment, the natural rhythms of the planet are evident.  We are in the changing time from summer to winter, from warm to cold, and from light to dark.  Make hay while the sun shines, and fill your barn to provide comfort in the night. 

 

 

Nov 05

 

Today is a raw day of cold wind and drippy skies.  My sons and I have just returned from a few days on the road.  We traveled south down the Mississippi River valley as far as Galena, Illinois, which is close to Dubuque, Iowa.  We followed the Great River Road through Minnesota, Wisconsin, Iowa, and Illinois.  The autumn colors grew more spectacular as we moved south.  Magnificent hardwood forests on a high bluff landscape, and the river, sometimes narrow, and other times spread out over several miles of islands, channels and backwaters.

 

The presence of children contributes to health and well-being.  Their curiosity brings a new look to familiar things, and their exuberance creates increased physical activity.  They need care and attention, which fosters compassion and focus.  It is a good thing to attend to something other than ourselves.  Children can give us access to who we all once were, and much of the child still remains within us today.  Come out and play, and feel better for it.

 

There are small towns and communities throughout the valley.  They were settled by various ethnic groups in the middle 1800’s.  Their descendents proudly remember and celebrate their heritage.  This sense of place creates connection, and promotes an inner stability and health.

 

On many of the bluffs overlooking the river are mounds made by the native peoples.  Some are effigy mounds, built in the shape of animals.  The mounds have spiritual significance, and were constructed of earth that was carried in baskets.  Physical activity and spiritual practice are part of a healthy life.

 

It is a good thing to step outside of our ordinary reality, however briefly. When we return to our everyday life, we can do so with new awareness and appreciation

 

 

 

 

December 05

 

I am looking out the window at the first significant snowfall of the year.  There are over 3 inches on the ground around my house.  I have a friend visiting from Tampa, Florida who has not been in the snow for more than 18 years.  Her delight makes me more aware of the beauty that comes with fluffy white clinging to the boughs of the evergreen trees, how the shapes of things change, and how important are warm, dry feet to one’s overall sense of comfort and well-being.

 

We will go downtown this evening and watch the Hollidazzle parade on Nicollet Mall.  My daughter adores the parades, and goes every year, often more than once.  Myself, I have never gone to see one, until now.  Such a wonderful thing is this parade, full of light and joy and an opportunity to be transported to a magical world.  Delight is a feeling that promotes health.  It enhances the immune system, reduces stress, and releases muscle tension.  The word means “of the light”, which is a good thing to encourage in this season of increasing darkness.

 

Last weekend we gathered to sing in front of the fire.  The cast was my two young sons, and two adult friends.  We had a grand time, full of laughter and warmth; and surprise, for we sang well and in harmony.  Community is another health-promoting behavior.  The holiday season offers abundant opportunities to celebrate together, or to reach out to people who are alone, and bring them into the circle.

 

It is a bold thing to get out of bed in the morning, considering the misfortune that catches some of us, without fail, each day.  No matter who you are; remember this, for it can be a source of strength. Before you get out of bed in the morning, take a few moments and breathe in, and out.  Applaud yourself for your courage, and willingness, to get up and get on.

 

Celebrate the descent into darkness, and the return of the Light.

 

 

 

 

 

Jan 06

 

 

Happy New Year. I hope your holidays have been filled with joy, delight, and friendship. At this time of year, so many of us step outside our normal patterns of life to include gatherings, travel, and vacations. This can be a good thing for our health, or not. Sometimes taking a break from our ordinary reality allows us a breather, and we can return refreshed and renewed. On the other hand, sometimes we lose our rhythms of sleep, eating, and work, and this can result in unfavorable consequences such as weight gain and fatigue.

It is a good thing , now, to reflect on what is working in your life, and what is not. Take a personal inventory of patterns of sleep, eating, rest, study, play, work, exercise, community, and others. Consider if there is anything that you might change, even in a very small manner, that could create positive gains. I am not talking about resolutions that we often make with the turn of the year to lose weight, or get more exercise, or change jobs, or find a new relationship. These are large and often ill-defined. Instead, I am referring to little things like chewing more slowly, or calling a friend, or consciously taking five breaths.

As the light slowly returns, we are now in the beginning of a six month expansion. It is like the in-breath of the earth. We can align ourselves with this energy, and slowly, with very small steps, become more of who we would like to be. We can also support others on their own path. If your life is not very good right now, for whatever reason, practicing the art of small steps can generate hope, patience, and strength that will help you be better with whatever challenges are present.

On your journey, may the road rise up to meet you, and may the wind be at your back.