Natural Awakenings of Detroit/Wayne County Michigan – March 2026
Rooted in Nourishment
As we move into March, our focus naturally turns to food and nutrition—subjects that mean a great deal to us in our home. John and I devote considerable intention to what we bring into our kitchen. We shop thoughtfully, read labels carefully and prepare nearly everything from scratch, so we are fully aware of the ingredients nourishing our bodies. Taking responsibility for what we consume feels both empowering and necessary.
Each day begins with a simple ritual that has become foundational to our wellness routine. John juices fresh, organic celery and carrots, often adding green apples for their vibrant flavor and dense nutrients. Starting the morning this way energizes us and sets a steady tone for the day ahead. It requires time and steady commitment, and he faithfully sees it through every morning. I am deeply grateful for his devotion to this practice and the care he puts into starting our day well.
With the change of season, I find myself eagerly anticipating time in the garden once again. There is something deeply satisfying about placing seeds into the soil and tending to them with patience and care. Gardening reconnects us to the origin of our food and reminds us that nourishment is cultivated, not manufactured. Even growing a modest portion of what we eat strengthens that connection.
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Healthy soil plays a far greater role in our well-being than many realize. Living soil is filled with beneficial bacteria and microorganisms that not only support plant growth, but also influence human health. Research continues to show that exposure to these microbes can strengthen immune function, support a balanced gut microbiome and even positively affect mood by encouraging natural serotonin production. Our connection to the earth is not merely symbolic—it is biological. When the soil thrives, we thrive.
Hearing the birds again in the morning is a welcome reminder that renewal is underway. This season invites us back to simpler, more intentional habits—cooking at home, growing what we can and choosing whole, minimally processed foods whenever possible. These daily decisions may seem small, yet over time they shape the health of our families and our communities.
We cannot control everything happening in the world around us, but we can control what we place on our plates. When we choose to nourish ourselves thoughtfully, we participate in that same quiet miracle of renewal.
May this season bring us all renewed energy to cultivate habits that sustain us deeply and endure.
With gratitude,
DETROIT / WAYNE COUNTY EDITION
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Universal Energy Wellness Spa in Plymouth Introduces Flexible
Membership Program
Universal Energy Wellness Spa, led by Christine Bridges, Medical Intuitive Healer, owner and Licensed Massage Therapist, introduces tiered membership options at its Plymouth location, expanding access to preventative health care within the community. The program begins at $99 per month with no commitment and includes flexible benefits designed to support long-term wellness.
Membership tiers range from $99 to $399 per month, allowing clients to select services aligned with their individual goals. Benefits include the ability to roll over unused services or gift them. The spa’s practitioners specialize in distinct modalities aimed at reducing pain, supporting lymphatic drainage for optimal health, myofascial release, holistic skincare, tmj release through facial massage, and more.
Christine integrates medical massage, organ drainage, cranial neuropathway alignment and digestive balancing into her sessions, focusing on identifying root causes of body imbalance.
Recent menu additions include the Organic Face-Lift Facial, a 75-minute directional face and neck massage performed using the Helena Pahava technique. The service reshapes draining patterns and supports skin vitality enhancing a youthful appearance by reducing wrinkles and lymphatic drain. These expanded services are available within the Adventurist Tier of the membership program.
Location: 445 S. Harvey St., Ste. 22, Plymouth. For more information or to purchase a membership, call 734-934-7271 or visit UniversalEnergy Wellness.com. See ad page 25.
Bioelectrical Formula Supports Alternative Paths to Wellness
Cantron, known as the Bioelectrical Wellness and Antiox idant Formula, con tinues to gain atten tion among wellness seekers facing serious health challenges.
Most supple ments provide nu trients. Some offer antioxidants. Cantron, described as the world’s most powerful antioxidant, is said to support the restoration of proper electrical balance at the cellular level and help create a terrain unfavorable to
abnormal or dysfunctional cell behavior.
Marketed as compatible with other trending supplements including ivermectin, Cantron appeals to individuals navigating complex wellness paths who are seeking non-mainstream approaches. Its formulation is non-toxic, non-addictive. With a spectrum of applications, it is often explored as part of broader holistic or integrative wellness regimens.
What sets Cantron apart is not only its longevity, but its devoted community of users that value its role as a foundational support in their wellness protocols, cancer wellness support, and wellness support for chemotherapy users. The liquid formula—dark, earthy and concentrated—requires only a small dosage and is taken in a structured manner. Freeze-Dried Capsules are also available. Trusted since 1984, tens of thousands have reported remarkable wellness improvements. Though results may vary, many find it worth incorporating into their long-term wellness plans.
Cantron is not promoted as a cure or treatment for specific illnesses. Rather, it is presented as a potential ally in wellness journeys marked by resilience, curiosity and an openness to complementary approaches.
For more information visit Cantron.com/Cantron. See ad on page 27 which includes QR code to visit their digital platform.
Community-Centered Farm Advances Sustainable Food Systems
Gateway Farm advances a forward-thinking model of regenerative agriculture in southeast Michigan, positioning itself as an ambitious and cutting-edge farm project rooted in permaculture-inspired design. Located in Plymouth, the farm integrates USDA certified organic market gardening, food forests, land regeneration and re-wilding into a cohesive, living landscape.
Gateway Farm operates as both a productive farm and a demonstration site for regenerative practices. Its diversified system supports soil restoration, biodiversity and nutrient-dense food production while modeling an approach that balances ecological integrity with economic viability. Organic vegetable plots flourish alongside perennial plantings and food forests, creating a resilient framework that strengthens long-term land health.
The farm cultivates an atmosphere of abundance and beauty, serving as a community hub where food, education and connection intersect. Workshops, events and on-site learning opportunities provide insight into sustainable agriculture, empowering visitors to understand and apply regenerative principles in their own lives. Re-wilding initiatives further enhance native habitat and ecological balance, reinforcing the belief that healthy ecosystems underpin human well-being.
Through its integrated approach, Gateway Farm offers more than
produce. It provides sanctuary, education and a hopeful blueprint for the future of regional food systems. By weaving together organic certification, permaculture design and community engagement, the farm demonstrates how agriculture can restore land while nourishing people.
Location: 10665 Joy Rd., Plymouth. For more information, call 734634-7222 or visit GatewayFarmPlymouth.com.
Family Grocer Curates Produce Groceries and Supplements
Zerbo’s Market strengthens its role as a trusted destination for health-conscious shoppers by offering an expansive selection of organic, specialty and natural products in Livonia.
As a family-owned local business serving Metro Detroit for generations, the market focuses on providing accessible, high-quality alternatives to traditional processed foods while fostering a welcoming and knowledgeable shopping experience.
productive growing space and a living model for building a just and beautiful food system grounded in education, inspiration and community development.
Earthworks Urban Farm functions as a working study in social justice and conscious food sourcing. By cultivating certified organic produce within city limits, the farm reconnects residents to the origins of the food they eat while demonstrating sustainable agricultural practices in an urban environment. Its approach integrates ecological responsibility with a mission centered on dignity, access and shared abundance.
Through hands-on education and community engagement, the farm fosters deeper awareness of environmental stewardship and neighborhood resilience. Programming encourages participants to understand food systems not only as supply chains, but as relationships between land, growers and communities. The work reflects a commitment to restoring connections that urbanization often disrupts.
Location: 1264 Meldrum, Detroit. For more information, call 313-5792100 or visit CSKDetroit.org/services-offerings/earthworks-urban-farm/.
Studio Introduces Signature Hot Pilates Flow
Zerbo’s Market carries a large selection of organic produce, vegan and gluten-free items, meats, spices, herbs and teas. Multiple aisles are dedicated to vitamins, minerals and supplements, supporting customers that prioritize proactive wellness and balanced nutrition. The store curates a wide range of popular brands recognized for delivering healthier ingredient profiles and cleaner formulations. In addition to everyday essentials, the market features specialty items not readily available at conventional grocery stores. This carefully selected inventory reflects a commitment to serving evolving dietary needs and lifestyle preferences within the community. Shoppers seeking plant-based options, specialty baking ingredients or targeted nutritional support find a comprehensive selection under one roof.
Location: 34164 Plymouth Rd., Livonia. For more information, call 734-427-3144 or visit Zerbos.com.
Organic Farm Project Strengthens Neighborhood Food Systems
Earthworks Urban Farm strengthens food equity and en vironmental stew ardship on Detroit’s east side through its 1.5-acre USDA Cer tified Organic farm rooted in Franciscan spirituality. The farm operates as both a
Detroit Yoga Lab, led by owner Dana Hafer, spotlights its signature Hot Pilates Flow, a method developed in-house and offered exclusively at the studio. As interest in Pilates and strength training continues to grow nationwide, the studio presents a breath driven, mat-based experience rooted in classical Pilates principles and designed to support long term body awareness.
Heated to 85 to 90 degrees, Hot Pilates Flow builds functional core, glute and leg strength without jumping, weights or high impact transitions. The class blends precision, controlled repetition and intelligent sequencing within a modern studio environment. Led by an all Black and Brown team of women instructors, each session emphasizes autonomy, accessibility and cultural awareness while fostering a comparison free atmosphere.
Participants improve balance, mobility and stability through low impact movement and breath focused pacing. The heat supports muscular activation and endurance while encouraging nervous system regulation. Blocks and resistance bands assist safe progressions while preserving the integrity of traditional mat Pilates. Students modify, amplify or stabilize movements based on individual needs, reinforcing strength built with intention rather than urgency.
Detroit Yoga Lab serves a diverse Midtown community and maintains a commitment to sustainable, inclusive movement practices.
Location: 69 W. Forest Ave., Detroit. For more information or to sign up for classes, call 313-831-9642 or visit DetroitYogaLab.com. See ad page 31.
Cupping Therapy for Muscle Fatigue
High-intensity exercise caus es inflammation and muscle fatigue, which can limit ath letic performance, increase the risk of injury and slow the speed of recovery. In re cent years, elite athletes have sought relief with cupping therapy, which uses bamboo, glass or acrylic cups to create negative pressure on the skin over an acupoint or painful region. The suction purportedly alleviates muscle pain, enhances blood flow and reduces muscle stiffness.
A 2025 study published in the Journal of Physiological Intervention investigated whether dry cupping does indeed reduce muscle fatigue and inflammation. Ten table tennis athletes completed two identical high-intensity training sessions followed by either dry cupping or no cupping, with a two-week interval between sessions. Fatigue was assessed based on the participants’ perceived exertion levels before and after each session, as well as 30 minutes after cupping. Blood samples were also collected to measure immune cells, inflammatory indicators and markers of muscle damage and metabolic stress.
Participants reported lower perceived exertion after cupping as compared to no cupping. Blood tests revealed that the therapy reduced inflammatory markers and blood urea nitrogen, a muscle damage marker. However, no significant changes were observed in two other muscle damage markers compared to no cupping. The findings suggest that dry cupping may support post-exercise recovery by reducing inflammation and perceived fatigue, rather than directly limiting muscle damage.
Alarming Airline Water Safety Scores
The 2026 Airline Water Study by the Center for Food as Medicine and Longevity provided insights into the quality of onboard water served to passengers. The study encompassed 10 major and 11 regional airlines, spanning a three-year period ending in September 2025.
Water samples taken from aircraft water tanks were tested for E. coli and other bacterial species. Additionally, compliance with water safety regulations was assessed. About 2.7 percent of the more than 35,000 samples tested positive for coliform bacteria. Notably, one-third of CommuteAir’s samples exhibited positive results for coliform bacteria.
During the three-year study period, there were 32 violations for E. coli across the 21 carriers. The study authors noted that onboard water quality is influenced by the domestic or international source of the water and the equipment used to transfer it to the aircraft.
Each airline received a numerical score ranging from zero to five, accompanied by a corresponding letter grade. Four major airlines, namely Delta, Frontier, Alaska and Allegiant, received a grade of A or B. Spirit, JetBlue and American Airlines received the lowest scores, each earning a D grade. Nearly all regional airlines had poor water quality, with only GoJet earning a B grade. The remaining nine regional carriers earned C or D grades, while Mesa Airlines received an F.
The study’s authors advised passengers to never drink onboard water that is not from a sealed bottle. Additionally, they recommended avoiding onboard tea or coffee and using an alcohol-based hand sanitizer rather than washing their hands in an aircraft bathroom.
Getting Enough Sleep Is Key to a Longer Life
A new study published in the journal SLEEP Advances used national data from the U.S. Centers for Disease Control and Prevention, covering all counties in the country between 2019 and 2025, to analyze how sleep insufficiency relates to life expectancy. Sleep insufficiency is defined as fewer than seven hours of sleep per night. Using mixed-effects modeling that controlled for other mortality predictors such as smoking, diet, physical inactivity and social isolation, the researchers found a significant association between insufficient sleep and a shorter life expectancy. Only smoking had a stronger relationship with mortality. The study indicated that getting adequate sleep was more important to life expectancy than diet and exercise. The results were consistent across income levels, healthcare access and geographic locations.
Bison Outshines Beef for Cardiovascular Health
Bison poses a lower risk of fatty plaque formation in the arteries than beef, according to a 2013 double-blind clinical trial published in Nutrition Research. The study was small, involving 14 healthy males that consumed equal amounts of both meats. Cardiovascular biomarkers were evaluated before and after a single 12-ounce serving, as well as before and after seven weeks of chronic consumption, defined as 12 ounces per day, six days a week.
A single bison meal caused less elevation in triglycerides, oxidative stress and oxidized low-density lipoprotein (LDL or “bad cholesterol”), as well as better artery dilation, compared to the single beef meal. After the seven-week consumption period, neither meat caused weight gain or changes in cholesterol levels. However, beef led to increases in inflammatory and oxidative stress markers, as well as a decline in blood vessel responsiveness, while the bison did not.
Although all meat cuts used in the study were considered lean, bison has a healthier fatty acid profile with more omega-3s and less saturated fat than beef. While both are red meats, bison appears to place less strain on the cardiovascular system, making it a potentially healthier red-meat option.
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The Reset We’re Really Craving
Two Intentional Ways to Travel for Detox, Nourishment and Renewal
by Shae Marcus
Detox-supportive travel no longer fits neatly into one category. It spans a thoughtful spectrum, from wellness-forward hotels that layer restorative options into a flexible stay to immersive retreats built around structure and clinical intention, each sharing the same goal: to support the body through intentional nourishment, therapeutic care and environments that restore balance. The distinction lies not in effectiveness, but in how much structure a traveler desires.
Food as Daily Medicine
In both models, food forms the foundation. Meals are typically organic, seasonal and minimally processed, designed to lighten digestive
load while delivering essential nutrients. Vegetable-forward dishes, mineral-rich broths, fresh juices and gut-supportive preparations appear not as trends but as steady interventions.
When distractions fall away, eating becomes deliberate. Guests begin to notice how ingredients influence bloating, energy and mental clarity. Hunger cues recalibrate. Satiety feels clearer. For many, this shift alone produces tangible results: steadier energy, improved sleep and a renewed connection to the body’s rhythms.
Path One: Wellness-Forward Hotels
The first path prioritizes autonomy. Well-
ness-forward hotels integrate detox-supportive amenities without requiring adherence to a fixed program. Guests opt in to spa therapies such as infrared sauna, hydrotherapy, lymphatic drainage or restorative massage while maintaining the freedom of traditional travel.
Menus emphasize digestive ease and metabolic balance. Design favors natural light, quiet spaces and proximity to nature, helping regulate the nervous system. Travelers may begin the day with yoga, explore in the afternoon and return for a sauna before dinner. Wellness is present, but not prescriptive.
This approach appeals to those who value flexibility and exploration, weaving nourishment and restoration into the cadence of a trip.
Path Two: Guided Detox Retreats
The second path embraces structure. Guided retreats operate within a defined schedule, often led by functional medicine practitioners, naturopaths or integrative nutrition professionals. Meals, therapies and educational sessions align within a cohesive framework.
Days may include cooking demonstrations, nutrition lectures, guided movement and hydrotherapy. Education distinguishes these programs. Guests do not simply experience detox-supportive care; they learn the rationale behind it, gaining tools for long-term integration.
For travelers who prefer clarity and accountability, structure offers relief from decision fatigue and creates depth.
Choosing the Right Reset
Neither option is inherently better. The most restorative experience aligns with personality, health needs and season of life. Some seek spaciousness. Others benefit from guidance. Both can lead to meaningful insight.
Detox-supportive travel ultimately rests on intention. When food, rest and therapeutic care are thoughtfully integrated, travel becomes more than escape. It becomes information—an opportunity to listen, recalibrate and return home more resilient than before.
Shae Marcus is founder of The 11:11 Experience. Connect with her at The1111Experience.com.
Research dating back to Nobel laureate Dr. Otto Warburg shows that low oxygen levels in cells are a hallmark of cancer. When respiration enzymes are damaged by toxins and poor circulation, cells switch from oxygen-based energy to sugar fermentation—creating the conditions for cancer to thrive.
Natural supplements that enhance cellular oxygenation can help reverse this imbalance. GetHealthyAgain’s OxyDHQ, a blend of oxygen stabilizers, antioxidants and adaptogens, supports healthy oxygen transport and energy production as it helps to get oxygen into cells. Zeolite Enhanced also plays a critical role by helping remove toxins that block oxygen uptake while at the same time harming cancer cells.
Improving circulation through movement, deep breathing and hydration further raises cellular oxygen levels. Many holistic practitioners pair oxygen-supportive nutrients with gentle detox programs to restore vitality and aid treatment response.
A well-oxygenated body is naturally less hospitable to cancer. As oxygen increases, cellular energy rises, immune function improves and normal cell communication resumes. In contrast, oxygen-deprived tissues provide fertile ground for malignancy. Supporting oxygen utilization at the cellular level—naturally and consistently—is one of the most effective ways to strengthen the body’s innate defense system against cancer.
Location: Grand Rapids, MI. For more information, visit CancerFightingStrategies. com. See ad on this page. For orders, go to Get HealthyAgain.com.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products and information contained herein are not intended to diagnose, treat, cure or prevent any diseases or medical problems. It is not intended to replace your doctor’s recommendations. The information is provided for educational purposes only. Nutritional benefits may vary from one person to another.
Using Food To Heal
A Look at Anti-Inflammatory and Elimination Diets
by Hannah Tytus
There is a growing movement to use food as a primary means for preventing and managing disease. Before reaching for pharmaceuticals or even supplements, people are seeking healing on the plate. According to a 2024 academic article in the Nature Partner Journal Science of Food, scientific advances in our understanding of nutrition at the cellular level are driving a food-first strategy. Key micronutrients have been identified to reduce inflammation and promote cellular regeneration and repair, prompting practitioners to champion dietary modifications that soothe chronic symptoms, repair gut integrity, rewire immune signaling and reach metabolic balance.
“Healing the gut is the backbone of my practice,” says Lorraine Maita, M.D., a triple board-certified internal, integrative and functional medicine specialist who helps patients harmonize their hormones and detoxify their bodies through her Restore & Rejuvenate program at The Feel Good Institute. Whether a patient needs to lose weight, have more energy, regain their focus or sleep better, Maita’s approach centers on eliminating foods that trigger inflammation and replacing them with deeply nourishing ingredients.
Dianne Moore, a functional nutrition coach, restorative health practitioner and founder of MooreBetterFood, asks her clients
to keep a food and symptom journal to diagnose the underlying causes of their health challenges. Writing down a detailed description of each meal, as well as the time and how the body responds 30 minutes after eating—including energy levels and any digestion issues or discomfort—helps make patterns more visible without requiring testing.
Anti-Inflammatory Food Protocols
Inflammation is the body’s first line of defense against dangerous pathogens, damaged cells and irritants, as well as a crucial biological process for healing and recovery from injuries and infections. However, problems arise when the immune system remains activated all the time. Chronic inflammation is linked to many health issues, including cancer, cardiovascular disorders and autoimmune conditions, according to a 2024 article in Cells
A 2023 article published by the medical education platform StatPearls notes that an anti-inflammatory diet is one of many interventions that help calm an overactive immune response. Two of the most popular such diets are the Mediterranean Diet and the Dietary Approaches to Stop Hypertension (DASH) Diet, which prioritize fruits and vegetables, whole grains, unsaturated fats and proteins sourced from legumes and lean meats. Inflammatory foods including highly processed products, high-fat dairy, refined grains and sugars, artificial sweeteners and
industrial seed oils are significantly reduced or eliminated.
Staying well-hydrated and pairing carbohydrates with protein, fiber or fat help keep blood sugar steady—further reducing inflammatory stress, according to the Joslin Diabetes Center. An anti-inflammatory food protocol is best viewed as a long-term foundation, rather than a strict diet.
Elimination Diets
According to Maita, “People that have experienced trauma, infections or general inflammation may become more sensitive to food. Some individuals may even be sensitive to healthy whole foods. Identifying which foods are contributing to common symptoms can be challenging. This is where elimination diets can be helpful.”
An elimination diet is a short-term process that removes specific foods from the diet and then slowly adds them back in while observing changes in symptoms, according to a 2024 educational article published by StatPearls. These diets are commonly used to identify food intolerances or sensitivities and to manage conditions such as irritable bowel syndrome, migraines, allergic skin reactions and other inflammatory or digestive issues.
After the elimination period, foods are reintroduced one at a time. If symptoms return after adding a specific food back in, it may be contributing to the problem. Maita notes that the goal is not long-term restriction, but awareness—identifying which foods support health and which may need to be limited or avoided.
Most elimination diets focus on common food allergens including wheat, tree nuts, peanuts, animal milk, eggs, soy, fish and shellfish. “A functional medicine elimination diet may also include eliminating corn, all dairy and any artificial ingredients,” says Maita. The process typically begins with an elimination phase, during which these foods are fully removed. This can range from a few days to several weeks in more structured protocols. Even short eliminations can help people notice connections between what they eat and how they feel.
Elimination diets work best when they are time-limited and intentional. Staying on restrictive diets too long can lead to nutrient gaps or stress around food, which is why reintroduction and practitioner guidance are important. If symptoms do not improve, the information gained can help determine whether further testing is needed. Used thoughtfully, elimination diets are a practical and accessible tool within a food-first framework.
When To Seek Practitioner Support
According to Maita, an elimination diet can
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be both therapeutic and diagnostic. The response—or lack thereof—to dietary changes can help clarify whether food is playing a meaningful role in a person’s symptoms, while also informing next steps in care. Additional testing may be necessary to provide more individualized guidance. Maita points out that the interpretation of results is most effective when ordered and reviewed by a trained practitioner that can analyze the data within the context of the patient’s symptom history, diet, lifestyle and stress patterns.
food enjoyable means finding creative alternatives. For example, someone that cannot tolerate garlic bulbs may be able to infuse garlic into oil to capture flavor and nutrients without any associated symptoms.
Food is at the center of all sorts of celebrations and rituals, whether shared with friends and family, or enjoyed alone as an act of self-care. Moore coaches clients that are following an elimination diet to plan ahead for social settings. This may include reviewing a menu
“Joyful variety, supportive relationships and flexibility are essential parts of healing.”
Some of her patients experience a Herxheimer reaction involving a flu-like worsening of symptoms, constipation or extreme cravings. These changes are most often temporary and do not pose a serious risk to health, and she has strategies to prevent or eliminate these reactions. It is helpful to have a roadmap, along with tips for getting through the discomfort. When detox reactions hit, Maita recommends that patients slow down, rest, hydrate with lemon water and spend some time at the sauna or in an Epsom salt bath.
Healing Our Relationship to Food
A key goal of food-first approaches is maintaining a healthy relationship with food. Practitioners encourage their patients to celebrate the foods they can add to their diet, rather than mourn what has been taken away. This includes the rainbow of delicious produce options they can have on every plate, a rotating selection of proteins and even new ingredients such as venison or bison.
For some patients, elimination diets can open doors to unexpected favorite foods. Moore shares how one patient that discovered she had a sensitivity to salmon, which she loved, found cod—a new fish to enjoy. These experiences help broaden perspectives and reduce feelings of deprivation. Keeping
online for an upcoming restaurant outing; bringing a diet-compliant dish to a potluck dinner to be enjoyed and shared with others; or politely letting a party host know of any dietary restrictions well in advance of the event. “Most people want to cheer you on if you’re doing something for your health,” she says.
Maita also cautions against setting unrealistic goals. “We are looking for progress, not perfection. You will never reach perfection—relax. Experiment with it,” she says, adding that she has seen patients succumb to orthorexia, a disordered obsession with healthy eating. She also notes that eating the same foods every day can induce or worsen sensitivities. Joyful variety, supportive relationships and flexibility are essential parts of healing.
Food-first approaches are ultimately about discovering what helps the body thrive. Elimination diets and anti-inflammatory protocols offer powerful tools for uncovering sensitivities, reducing inflammation and restoring balance. By focusing on small, sustainable changes, individuals can build a foundation for long-term wellness, vitality and resilience.
Hannah Tytus is an integrative health coach, former writer at the National Institutes of Health and host of the Root Shock podcast, exploring our understanding of health.
Reclaiming Calm
Reflexology Can Help with Chronic Stress
Reflexology is drawing renewed attention as communities confront what many health leaders describe as a chronic stress epidemic. Estimates suggest that 60 to 80 percent of doctor visits connect to physical manifestations of stress, including disrupted sleep, muscle tension, irritability and persistent fatigue. As individuals search for ways to calm the nervous system and restore balance, reflexology is increasingly discussed as a complementary practice that works alongside conventional care.
Reflexology is a touch-based therapy that applies gentle pressure to specific points on the feet, hands, ears and face, with the intention of easing stress and supporting the body’s self-regulation. Consumer health sources describe it as distinct from massage and emphasize that it is not a substitute for medical treatment. Instead, it is used in conjunction with traditional care, particularly when stress, anxiety or sleep disturbance are present. Practitioners operate from the
theory that areas of the feet correspond to organs, glands and systems of the body, and that stimulating those reflex points may encourage relaxation, improved circulation and a calmer autonomic response.
Scientific inquiry into reflexology continues to expand. A meta-analysis published through the National Library of Medicine reviews 26 randomized controlled trials involving 2,366 adult participants and reports statistically significant improvements associated with foot reflexology interventions for depression, anxiety and sleep quality.
The growing attention to reflexology aligns with broader conversations about how chronic stress shapes modern life. Dr. Mark Hyman, M.D., physician, author and public health advocate best known for his work in functional medicine, describes stress as a persistent public health challenge, noting that “we’re up against a chronic epidemic: stress.” He adds that human touch is often
underappreciated in conversations about resilience and healing, pointing to research showing that touch and physical acknowledgment help release hormones associated with relaxation and emotional stability.
Within this landscape, reflexology is often framed not as indulgence, but as structured self-care. Sessions typically take place in quiet settings designed to encourage rest, and individuals remain clothed while practitioners use measured pressure techniques across the entire foot. Some people pursue occasional appointments as a form of maintenance, while others schedule a series of visits when navigating heightened stress, life transitions or emotional strain. Reflexology is considered appropriate for many adults, though individuals recovering from foot injury, managing certain circulatory conditions or experiencing complicated pregnancies are encouraged to consult a physician before beginning care.
In Dexter, Crysterra Wellness serves as a local resource for reflexology and related mind body practices. The practice is led by Andrea Astley, an ARCB board-certified clinical reflexologist, E-RYT-500 certified yoga instructor and meditation coach, Usui Shiki Ryoho Shinpiden Reiki Master and certified lithotherapy practitioner. Andrea has extensive experience assisting clients referred from mental health professionals seeking complementary support for stress related issues such as burnout, grief, anxiety and depression. She offers foot and hand reflexology sessions and integrates meditation and yoga principles into long-term wellness planning, with plans to expand services in the future.
Location: 3173 Baker Rd. Ste. A, Dexter. For more information or to make an appointment, call 734-649-1849 or visit CrysterraWellness.com.
Insights From The Gut Biome Lab
A Conversation With Ravinder Nagpal
by Sandra Yeyati
Ravinder Nagpal, MSc, Ph.D., an associate professor specializing in nutrition and the microbiome at Florida State University (FSU), helms The Gut Biome Lab, a research team that studies the role of nutrition in maintaining gut health and preventing or treating chronic disease. He serves on the editorial teams of several peer-reviewed medical journals, most notably as editor-in-chief of Gut Microbiome
and Health and associate editor of Frontiers in Microbiomes and Frontiers in Nutrition.
Nagpal’s research is supported by numerous governmental agencies, commodity boards and industry associations, including the U.S. Department of Agriculture, Florida Department of Health, Infectious Diseases Society of America, U.S. Environmental Protection Agency, National Institutes of Health, The
Institute for Successful Longevity at FSU, Academy of Nutrition and Dietetics, The Almond Board of California and The Peanut Institute.
How do you define the gut microbiome, and why is it important?
The gut microbiome is a very dense, complex community of various bacteria, fungi and protozoa that live in our gut during our entire life span. We are born with a very simple microbiome. As we age, environmental exposures come into play. By the time we are 2 or 3 years of age, our microbiome starts becoming very rich, with over 1,000 species of bacteria and fungi that impact our overall health by helping us to digest food, maintain good metabolism and regulate our intercellular immune system.
How can we determine if we have a healthy microbiome?
The microbiome is very personalized. It varies from person to person, and within a person, the microbiome varies during the life span, depending on the diet, lifestyle habits, travel, medications, etc. There is no gold standard, universal definition of a healthy microbiome. It is the one you carry when you are feeling healthy and fine. However, there are a few specific bacterial species that are known to be beneficial for everyone and some species that are known to be pathogenic for most or all.
When we do our research studies, we collect fecal samples from each subject and scan their entire microbial community. We identify the ratio of beneficial bacteria over opportunistic
or pathogenic bacteria, noting any toxigenic or potentially pathogenic bacteria that are out of proportion, which would indicate a bad or unhealthy, misbalanced microbiome known as dysbiosis.
How can we maintain a healthy gut microbiome?
Many factors contribute to a good microbiome, including exercise, good sleep habits and a stress-free routine, but the most important factor is the food that we eat. We have thousands of species of bacteria, and each of those species has their own food preferences. The majority of the diet should be plant-based, including a diversity of fruits, vegetables, salads, minimally processed grains, legumes, nuts and seeds.
Avoid overeating and stay away from ultra-processed foods. Prioritize a nutrient-rich rather than calorie-rich diet. Make sure to consume an organic diet that is free from chemicals, additives, emulsifiers, pesticides and antibiotics. Variety is super important. Eat different foods from all the food groups daily. Different types of fiber support different types of beneficial bacteria, so we need to make sure that our diet is diverse.
Do you recommend taking probiotic or prebiotic supplements?
As long as someone is healthy, they don’t really need probiotic supplements. You already carry your own beneficial probiotics; just nurture them by eating a healthy diet. Probiotics in the U.S. are sold as food supplements, which means that they are not required to be clinically tested and validated, so we may not know if they are actually going to be really effective. Prebiotics, defined as food components like fiber and resistant starches, as well as fermented foods and vegetables, are more effective than commercial probiotic supplements because they feed the indigenous population of beneficial and commensal [neither harmful nor beneficial] bacteria.
What discoveries have you recently made in The Gut Biome Lab?
For decades, Alzheimer’s disease and related dementias were believed to originate exclusively within the brain, driven by the impaired functioning of neurons and proteins, as well as plaque buildup. However, our recent research has revealed that older adults with mild cognitive impairment who are at risk for Alzheimer’s harbor a distinct gut microbiome compared to healthy individuals, indicating that gut health could be both a marker and a modifiable risk factor in disease progression. This discovery may facilitate novel avenues for prevention and management, including dietary and lifestyle changes to restore microbiome homeostasis to support neurocognitive health.
Our research has also discovered that obesity can heighten a predisposition to cognitive decline via alterations in gut-microbiome-brain signaling, a mechanism that has been largely under-explored in aging populations. This highlights the gut-muscle-brain axis as a modifiable target to enhance cognitive health in aging populations.
Sandra Yeyati is national editor of Natural Awakenings.
Fiber’s Fun Side
Delicious Ways To Boost Daily Intake
by Maya Whitman
Studies consistently show that the vast majority of Americans fail to consume enough fiber in their diet, even though it has been shown to significantly reduce the risk of heart disease, diabetes, obesity and colorectal cancer. The Academy of Nutrition and Dietetics recommends that adults aim for 14 grams of fiber per 1,000 calories consumed, which is about 25 grams for women and 38 grams for men daily. Adequate fiber is indispensable for lowering inflammation and maintaining digestive, cardiovascular and metabolic health.
Many of us believe that fiber-rich foods are unappetizing and difficult to digest, when in fact, they can be versatile and enjoyable components of a well-rounded diet. “Across cultures, some of the most comforting and flavorful dishes are naturally high in fiber. These meals rely on legumes, vegetables and whole foods as their foundation, and have done so long before
fiber became a nutrition buzzword,” says Registered Dietitian Nutritionist Nichole Dandrea-Russert, author of The Fiber Effect and co-author of Powered by Plants: Nutrient-Loaded 30-Minute Meals to Help You Thrive.
Soluble and Insoluble Fibers
According to the Mayo Clinic, soluble fiber—which dissolves in water and forms a gel-like material in the stomach—slows digestion and increases feelings of fullness, helping us to control our weight and lower cholesterol and blood sugar levels. It is found in beans, oats, apples, bananas, avocados, citrus fruits and carrots. Insoluble fiber, which does not dissolve in water, helps to move material through the digestive system and adds bulk to stool, helping to prevent constipation and promote regularity. It is found in nuts, beans and vegetables such as cauliflower and potatoes. Most plants have a combination of soluble and insoluble fiber.
Boosting Our Daily Intake
Given all the wonderful fruits, vegetables, grains, seeds, nuts, beans and legumes available, adding fiber is easy, as well as an opportunity to play with flavors, colors and textures. For crunch, color and a refreshing taste, nothing beats a good slaw with shredded purple cabbage, carrots, green apples, turnip greens and spicy radishes. Sushi roll-ups served with wild rice, avocado and baked sweet potato is a filling, complete meal. To satisfy our sweet tooth, fiber-rich Medjool dates filled with raw pistachios, creamy nut and seed butters or tangy goat cheese hit the spot.
“Fiber comes in a few different forms, and most plant foods contain a mix of them, so you don’t need to overthink it,” explains Sandra Turnbull, a registered dietician and owner of Midlife Nutrition and Coaching, in British Columbia, Canada. “You don’t need to track fiber types. Eating a variety of plant foods naturally gives you the mix your body needs.”
Turnbull points out the variety of textures associated with fiber, including the crunch of vegetables, the creaminess of beans and the chewiness of whole grains. For fiber-rich snacking, her favorite options include popcorn, edamame pods and yogurt with berries. She also highlights the significance of prebiotic fiber, a dietary ally that nourishes beneficial gut bacteria and is found in onions, garlic, leeks, asparagus, bananas, oats and beans.
Dandrea-Russert recommends adding at least three plant-based colors into each meal, such as blueberries, banana and chia seeds into oatmeal; arugula, tomato and red onion in a sandwich; or sprouts, greens and shredded carrots into a wrap. To start the day, her “avocado toast salad” consists of mashed avocado on whole-grain sourdough, topped with arugula, matchstick radish, red onion, shaved ginger, fresh herbs, sprouts and microgreens, all drizzled with a squeeze of lemon. She favors a handful of nuts or toasted chickpeas as a healthier alternative to chips.
With fruits, Dandrea-Russert stresses the importance of consuming the skins, particularly those of organic apples, kiwis and grapes, as they offer the benefits of insoluble
fiber. In general, she prioritizes whole-food, minimally processed sources of fiber-rich foods, noting, “We’re not just consuming fiber in isolation; we’re benefiting from the full spectrum of compounds that work synergistically in the body.”
General Tips
According to Dandrea-Russert, mild bloating or gas is a normal initial response to consuming fiber and often indicates that beneficial gut bacteria are waking up and thriving. With consistency and patience, digestion typically becomes more comfortable and resilient.
Turnbull advocates for a gradual approach to increasing fiber intake, emphasizing the importance of chewing foods thoroughly and introducing one higher-fiber food at a time to allow the gut to adjust. “Fiber and fluids work best as a team,” she adds. “When people increase fiber without drinking enough, they’re more likely to run into trouble with bloating or constipation. Sip water regularly throughout the day, rather than chugging it all at once.” Incorporating foods with natural
fluid content like soups, stews, smoothies or juicy fruits can also help.
Soaking dried beans for 12 to 24 hours and discarding the soaking water before cooking in fresh water can enhance digestibility. Adding a piece of kombu seaweed or spices like ginger, cumin, fennel, coriander seeds or bay leaf to the beans’ cooking water can help reduce gas-producing compounds while subtly enhancing the flavor. Drinking peppermint tea or chewing fresh rosemary leaves after
meals can relax digestive muscles and alleviate discomfort.
Adding fiber to our diet is an opportunity to discover new culinary experiences and marvel at the amazing variety of nourishing options. Dandrea-Russert says, “Pausing to feel gratitude for the thousands of edible plants available to us with fiber as their foundation can shift how we relate to food.”
Maya Whitman is a frequent writer for Natural Awakenings.
ROASTED RED PEPPER PASTA SAUCE (OIL-FREE, VEGAN)
Creamy, vibrant and deeply satisfying—no oil, no dairy, just nourishment.
YIELD: ABOUT 4 SERVINGS
1 jar (12–16 oz) organic roasted red peppers, drained
1 cup reserved pasta cooking water
½ cup hemp seeds
½ cup cashews
Juice of 1 lemon
1 tsp garlic powder
4 Tbsp nutritional yeast
1 tsp cayenne pepper
2 tsp salt
16 oz pasta of choice
Fresh basil, for serving
Soak the cashews. Place cashews in a bowl and cover with hot water. Let soak for at least 30 minutes (or up to 4 hours if time allows). Drain and rinse before using. Shortcut: If you have a high-speed blender, a 10-minute soak in boiling water works well.
Cook the pasta. Bring a large pot of salted water to a boil and cook pasta according to package instructions. Reserve 1 cup of the cooking water, then drain.
Blend the sauce. Add the drained roasted red peppers, soaked cashews, hemp seeds, lemon juice, garlic powder, nutritional yeast, cayenne, salt, and about half of the reserved pasta water to a blender. Blend until completely smooth and creamy, adding more pasta water as needed to reach your desired consistency.
Combine and warm. Pour the sauce over the hot pasta and toss well
gram in Plymouth, MI. Connect with her at DrJulieTwoMoon.com.
This creamy, comforting, savory and satisfying coconut-based broth
Sriracha or hot sauce of choice to taste (optional)
To a large stockpot over medium-high heat, add the mushrooms,
onion and red bell pepper. Stir occasionally until the onions are translucent, about 2 to 3 minutes.
Stir in the garlic, ginger and lemongrass. Cook for another minute.
Add the vegetable broth and 2 cups of water. Bring the mixture to a boil and then add the noodles. Cook for 10 minutes or until the noodles are tender.
In a medium bowl, whisk together the miso, coconut milk, coconut aminos and gochujang until the miso is completely dissolved.
Once the noodles are tender, turn off the heat and stir in the coconut milk mixture.
Add the bok choy and edamame, stirring until the bok choy is slightly wilted. Add the lime juice.
Divide the ramen among four bowls and garnish with a generous amount of green onion, cilantro and sriracha.
Store leftovers in an airtight container in the refrigerator for up to 5 days. The noodles will continue to absorb the broth and may get a bit soggy.
Note: The coconut miso mixture can be prepared ahead of time and stored in an airtight container in the refrigerator for up to 48 hours.
Substitutions: Button mushrooms can be replaced with shiitake, cremini or any other mushroom. Substitute red onion or shallots for the white or yellow onion. Green, yellow or orange bell pepper can replace the red bell pepper. Instead of bok choy, use spinach or kale. Add chickpeas in place of edamame.
Recipe from the cookbook Powered by Plants: Nutrient-Loaded 30-Minute Meals to Help You Thrive by Food Revolution Network CEO Ocean Robbins and Nichole Dandrea-Russert, MS, RD, published by Hay House.
LIME COCONUT CHIA PUDDING WITH CRUSHED ALMONDS
YIELD: 2 SERVINGS
¼ cup white (or black) chia seeds
2 Tbsp hemp seeds
1½ cups unsweetened plant-based milk
1 tsp lime zest
2 Tbsp lime juice
2 Tbsp maple syrup
¼ cup shredded unsweetened coconut
2 Tbsp crushed almonds
Add everything but the almonds to a medium-sized bowl or 16-ounce mason jar. Stir well so that the chia seeds are dispersed throughout the milk mixture.
Place in the refrigerator. After approximately 30 minutes, stir mixture again and let sit in refrigerator another 1 to 2 hours before serving.
When ready to serve, top with crushed almonds.
Recipe and photo courtesy of Nichole Dandrea-Russert of PurelyPlanted.com.
Sustainable Pantry Solutions
Maximize Space, Minimize Waste
by Zak Logan
Clutter and disorganization can be a source of stress, while a tidy space promotes efficiency and mental well-being. In the kitchen, a well-ordered pantry aids meal planning, but a sustainable one goes even further, safeguarding our health and the planet. Revamping food storage can be as simple as using glass jars for grains or as innovative as adding hanging baskets and shelf risers for more space. Choosing reusable, eco-friendly containers and adopting an efficient system to prevent waste can nourish us in unexpected ways.
“A calm, well-organized pantry reduces decision fatigue and makes home cooking feel manageable rather than overwhelming,” says Nassim Secci, owner of The Happy Space Company, in Hong Kong.
“When nutritious ingredients are easy to see and reach, they naturally become the default option.”
Start With the Basics
A busy schedule can make us forget what is at the back of the cupboard. Secci suggests the simplest and most impactful first step is to take everything out and inventory what is already there. “Most pantries aren’t unsustainable because of what’s in them, but because of what’s forgotten. When items are hidden or duplicated, we overbuy, waste food and lose track of expiration dates.” Secci encourages clients to consider what they truly use and consistently waste before buying new containers or reorganizing.
Keep Items Fresh
Designate specific shelves or areas as “use first” zones to minimize food waste and overbuying, helping to ensure freshness. For Joana Fernandes, founder of Sage Home Harmony, in San Francisco, visibility is key. “Use clear jars with labels. Color coding helps. Keep items you use often on easy-to-grab shelves and items you use infrequently on a higher shelf. For example, I had a client who only bakes during the holidays, so baking items were kept higher. When she was ready to bake this year, all items were in one place, and she double-checked her inventory before shopping.”
Fernandes prefers airtight metal or glass containers; for flour, sugar and rice, she uses food-grade stainless steel locking buckets, which are rodent- and pest-resistant. Classic Ball and Bormioli Rocco glass jars add a timeless touch to any pantry shelf, while silicone storage brands like Stasher and ZipTop offer versatility and color options.
Group similar items together at eye level, especially everyday grains, cereals, breakfast items, flours and sugars. Reserve a special shelf for locally sourced products like honey and specialty items for practicality and a sense of connection.
Optimize Space
For those without a walk-in pantry, use bookcases to create pantry shelves in a dining room, kitchen or even an unused coat closet. A metal over-the-door rack or canvas organizer can hold spices, herbs, condiments, oils and small items, especially in galley kitchens. Other vertical storage ideas include lazy Susan towers, stackable containers and under-shelf drawers for canned goods and bulk items. Tiered shelving or risers prevent items from disappearing at the back.
Although storing food in glass and metal containers thwarts ants and mice, cleaning the storage area regularly with a natural solution is advisable. Secci recommends a simple vinegar and water solution for shelf cleaning, baking soda for odors, and essential oils like peppermint or eucalyptus on cotton pads or in sachets to deter pests.
The Bigger Picture
Focus on organic whole foods and fair-trade items, and source ingredients from local businesses and farmers markets. Shifting our mindset adds abundance to our lives when we use leftovers, compost, buy in bulk and support brands with ethical, regenerative practices.
Add a personal touch by hanging dried herbs or flowers or a whimsical kitchen witch over pantry shelves. For convenience, Fernandes suggests keeping a running list of needed items using an app or pen and paper to stay organized before shopping.
Zak Logan is a freelance writer dedicated to healthier living.
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Data-Driven Wellness
Functional Lab Testing To Personalize a Healthy Lifestyle
by Hannah Tytus
Functional lab testing extends beyond conventional tests to assess body systems such as gut function, hormone balance, nutrient absorption and detoxification. By analyzing a broader range of biomarkers and using wider reference ranges, practitioners can design personalized nutrition, lifestyle and supplement strategies that address the underlying drivers of health.
When applied judiciously, functional testing empowers patients with actionable insights, guiding them toward improved digestion, nutrient utilization, hormonal balance and overall well-being. Dr. Aumatma Simmons, a double board-certified naturopathic doctor and endocrinologist, underscores the importance of collaborating with a professional before undertaking functional lab testing to save time, money and confusion. Not all tests are equally reliable, and an
experienced practitioner can help separate the fluff from the facts.
“I do not like to over-test because of the expense. If an elimination diet brings symptom relief, for example, then less testing and fewer supplements are needed,” states Lorraine Maita, M.D., an internal, integrative and functional medicine specialist at The Feel Good Institute.
Limits of Conventional Lab Work
“Conventional lab testing is designed based on averages, and those averages are not always what’s optimal,” explains Simmons, noting that many conventional reference ranges are broad, encompassing a diverse population without specifying what truly constitutes ideal health. From a functional perspective, she says, lab tests are interpreted
with a focus on optimizing health, rather than merely adhering to the normal range.
According to Maita, another limitation of conventional lab tests is that they solely indicate the presence of nutrients in the bloodstream without providing insight into the body’s actual absorption or utilization of those nutrients. “Just because you’re eating healthy does not mean that food is being digested, absorbed and assimilated. A lot of blocks can happen along the way,” she explains, adding that functional lab testing adds more detail to help clarify what is really going on in the body.
Common Functional Testing
Stool Test for Gut and Immune Function: A stool test examines the presence and absence of microorganisms to gain a better understanding of the gut microbiome within the body. In addition to taking a census of the various beneficial bacteria, this test also assesses the presence or absence of specific digestive enzymes, parasites, worms, yeast or inflammation markers. In Maita’s practice, this test allows her team to provide personalized, precision medical care to address microbiome imbalances and immunological stressors.
Food Sensitivity Testing: These tests are designed to assess the immune system’s reaction to specific foods or food additives. The Mediator Release Test (MRT), used by Simmons, “looks at all of the specific white blood cells in the body and how they respond to a specific food,” she explains. Unlike allergy tests that detect immediate reactions, the MRT identifies delayed immune responses that may cause bloating, fatigue,
headaches, joint pain, skin issues or other chronic symptoms. According to Simmons, the results guide personalized dietary modifications to reduce inflammation and enhance overall wellness.
Maita notes, “Food sensitivity testing is sometimes helpful for people who can’t tell what their trigger foods are by just doing an elimination diet. I like to use the Vibrant Wellness test. It will show them if they’ve made antibodies to food, which suggests how well they might do when they remove those foods.”
Functional Nutrient Test: While conventional testing measures the presence of nutrients in the bloodstream, an intracellular blood test—also known as micronutrient testing or functional nutrient testing—measures nutrient levels within red and white blood cells, thus determining whether nutrients are being properly absorbed and utilized by the body.
“A lot of people are taking supplements, but their GI [gastrointestinal system] isn’t absorbing any of it,” Simmons points out, highlighting how functional testing can uncover hidden inefficiencies that standard blood tests and supplementation alone might miss. Citing the trending supplement CoQ10 as an example, she notes that a functional nutrient test may suggest that a patient should take a different form of the supplement for better absorption.
Dried Urine Test for Comprehensive Hormones (DUTCH):
This test provides a comprehensive analysis of adrenal and sex hormone function. Unlike conventional cortisol tests, the DUTCH measures levels four times throughout the day and evaluates cortisol metabolites to explain how the body produces, converts and eliminates cortisol each day.
The DUTCH is also invaluable as a way of mapping the body’s ability to process estrogen. “This is critical because symptoms often attributed to estrogen dominance—such as breast tenderness, irritability, premenstrual syndrome and sub-fertility—are frequently caused, not by excess estrogen itself, but by metabolite buildup or impaired clearance pathways, in which case specialized diindolylmethane (DIM) supplements would be prescribed to support estrogen metabolism,” Simmons explains. “This illustrates why the professional interpretation of DUTCH testing is essential: because it shows whether a hormone imbalance is truly about excess, impaired metabolism or faulty elimination, allowing interventions to be tailored accurately, rather than relying on generalized supplement advice.”
Hannah Tytus is an integrative health coach, former writer at the National Institutes of Health and host of the Root Shock podcast, exploring our understanding of health.
Stress-Free Fitness
The Role of the Nervous System in Exercise Recovery
by Marlaina Donato
High-intensity interval training (HIIT) can lower the risk of cardiovascular disease and cancer, stabilize blood sugar levels, improve body composition and combat depression, but, during times of stress, it can become counterproductive. Chronic stress triggers a steady release of hormones such as cortisol and epinephrine, keeping the sympathetic nervous system in overdrive.
Hitting the gym too hard or too often when we have too much on our plate disrupts the vagus nerve’s ability to shift gears and bring the body back into balance. This is when we might notice fat storage (particularly around
the belly), an increased appetite, fatigue, systemic inflammation and lack of muscle gain.
“If you are working out hard and constantly stressed, you are basically fighting against yourself,” says Stephanie Mansour, a Today Show fitness contributor who also provides daily motivation on her fitness app, Step It Up With Steph. “During this time, your cortisol levels spike and make it harder for your body to use insulin properly, which slows down fat burning and even breaks down the muscle that you have been working so hard to gain.”
Feeling wired but tired, experiencing mood
swings and getting sick more often are signs that it might be time to dial things back and focus more on recovery. To initiate a parasympathetic response—the other branch of the autonomic nervous system that helps the body reset—it might be a good time to consider alternative forms of exercise and a diet rich in nourishing foods. Stanford Lifestyle Medicine recommends moderate cardio exercises such as walking, swimming, cycling or light jogging, along with restorative practices like yoga, breathwork, tai chi and Pilates.
Move To Reset and Rest To Recharge
Cindy Brauer, the founder of Mojo Fitness, in Berwyn, Pennsylvania, advocates for a combination of rhythmic flow exercises, followed by intentional cooldowns to activate the parasympathetic system and strengthen vagal integrity.
“Different movement styles speak different languages to the nervous system,” she explains. “Our HIIT-based dance fitness techniques provide a powerful sympathetic challenge. We use creative, ever-changing movement patterns that intentionally elevate heart rate, engage the lungs and stimulate the brain, helping trigger the release of brain-derived neurotrophic factor (BDNF), a crucial protein that supports brain health, learning and adaptability.”
At the end of each class, Brauer leads participants through a series of extensive stretches, balance exercises and breathing techniques. She emphasizes the importance of consistent routines that strike a balance between predictability and flexibility, enabling the nervous system to feel secure while preserving its capacity for movement.
For nervous system regulation, Mansour recommends a combination of HIIT and yoga or stretching, acknowledging that individual needs may vary at different times. “When balanced, both types of modalities can sustain energy levels throughout the day and facilitate relaxation and unwinding at night, creating a workout system that works best for you.”
In addition to switching up routines, complementary strategies include saunas, cold plunges for vagal tone enhancement and somatic therapies such as myofascial release. Resting without external stimuli like smartphone scrolling can have far-reaching benefits, too. “I encourage my clients to prioritize sleep,” says Mansour. She recommends aiming for seven to nine hours of slumber per night. To enhance sleep quality and counteract stress, she suggests incorporating a few minutes of meditation, outdoor walks or five minutes of stretching every day.
Food Factors
A 2024 study published in the journal Nutrients underscores the pivotal role of nutrition in post-exercise recovery. It emphasizes the significance of consuming adequate nutrients to replenish glycogen stores, repair muscle tissue, lower inflammation and bolster the immune system. Supporting a healthy microbiome by
eating prebiotic-rich foods like oats, apples and flaxseeds can enhance nutrient absorption and aid recovery, especially after exercise. Anti-inflammatory foods rich in healthy fats, including walnuts, eggs, omega-3-rich fish and avocados, will help balance the nervous system.
Brauer highlights the importance of consuming healthy carbs, which support the production of serotonin, a neurotransmitter and hormone that regulates happiness and calmness. Her other recommendations include staying hydrated, getting enough minerals (particularly magnesium and potassium) and practicing mindfulness. “Slowing down at mealtime, chewing fully and eating without constant distractions sends a powerful signal to the vagus nerve that it’s safe to rest and digest,” she adds.
Mansour’s go-to recovery foods include salmon and colorful fruits and veggies that are naturally packed with vitamins and antioxidants. She also reminds us to maintain stable blood sugar levels by eating protein every few hours to prevent sugar cravings or other uncomfortable symptoms of low or high sugar such as fatigue, dizziness, irritability, headaches and weakness.
Marlaina Donato is an author, artist and musician. Connect at WildflowersAndWoodSmoke.com.
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Calendar of Events
SUNDAY, MARCH 1
Detroit Greenspace: Nature Between Us – Sundays, Mar 1-22. 11am or 1pm. This winter speaker series is focused on showcasing nature that can be found right outside our windows. Explore the lineup for experts and speakers who will talk about everything from the history of our giant trees to the insects and birds that call Detroit home. Free. Belle Isle Nature Center, 176 Lakeside Dr, Detroit. BelleIsleNatureCenter.org.
SUNDAY, MARCH 8
Volunteer Event: Callahan Park Spring Clean Up – 10am-12pm. Join Detroit Bird Alliance for an early spring cleanup at Callahan Park, our first Detroit Bird City park. 3356 E Ferry St, Detroit. Register: DetroitBirdAlliance.org.
Connie Warrior of Light Psychic Medium – 1-3pm. Prepare to be inspired as Connie connects with the other side, delivering messages of love and guidance from departed loved ones. With her compassionate and uplifting presence, Connie creates an atmosphere of love and healing. Reading not guaranteed. $60/advance, $75/day of. Crazy Wisdom Bookstore and Tea Room, 114 S Main St, Ann Arbor. ConnieWarriorOfLight.com.
WEDNESDAY, MARCH 11
Growing Native Plants of Michigan & the Great Lakes Region – 6:30-7:30pm. Mitchell Swindell, of Detroit Wildflower Nursery, will begin by explaining why he started a native wildflowers nursery and how it fulfills his vision of seeing native more plants in the Detroit area. Live stream available. Matthaei Botanical Gardens, 1800 N Dixboro Rd, Ann Arbor. AnnArbor.WildOnes.org.
SATURDAY, MARCH 14
Elmwood Cemetery Bird and History Walk – 8:30-10:30am. Explore the birds, unique landmarks and history of this beautiful 86-acre cemetery. Elmwood Cemetery, 1200 Elmwood St, Detroit. Register: DetroitBirdAlliance.org.
WEDNESDAY, MARCH 18
Free National Webinar: Rethinking Horticulture with Real Ecology – 7-8pm. Join Joey Santore, creator of Crime Pays but Botany Doesn’t, for a candid webinar examining how inherited garden aesthetics shape native plant landscapes. AnnArbor.WildOnes.org.
SATURDAY, MARCH 21
Bird Migration at Pointe Mouillee –9am-1pm. Join us for Spring birding.
Pointe Mouillee State Game Area, 8456 Sigler Rd, South Rockwood. Register: DetroitBirdAlliance.org.
TUESDAY, MARCH 24
VegMichigan: Plant-Based Pizza Social –6-8pm. With VegMichigan and Toarmina’s Pizza in Canton. Enjoy delicious free slices and salad (while supplies last) and connect with others in the community. Canton Public Library, 1200 S, Canton Center Rd, Canton. RSVP: VegMichigan.org.
FRIDAY, MARCH 27
Woodcock Watch at Oakwoods Metropark – 7-9pm. Join us for a fun evening watching these fascinating birds. Oakwoods Metropark Nature Center, 32911 Willow Rd, New Boston. Register: DetroitBirdAlliance.org.
SATURDAY, MARCH 28
Book Nook/Trinket Shelf Workshop –11am. Project includes a large variety of miniatures to decorate and personalize your Nook with, including real mini-book titles. From $42.30. Oddfellows Hall, 6121 Merriman Rd, Garden City. Register: StraightFarmhouse.org.
PLAN AHEAD
FRIDAY, APRIL 17
RESET: Cultivating Clarity and Renewal – 12-4pm. An invitation to slow down. This half-day meditation retreat offers noble silence, guided sitting and walking practice, and brief talks grounded in early Buddhist teachings, all within a calm, supportive community container. With Olivia Franklin and Andrew Beer, Certified meditation facilitators. Detroit Yoga Lab, 69 W Forest Ave, Detroit. 313831-9642. DetroitYogaLab.com.
Ongoing Events
Daily
Free Online Programs – Practical Buddhism, Healing and Compassion Medita-
tion, Group Practice, White Tara Guided Healing Meditation, Sunday Talks. Jewel Heart Tibetan Buddhist Learning Center: 734-994-3387. JewelHeart.org.
New Client Special: Alice Huang’s Chinese Natural Therapies – Allows customers $10 off acupuncture and massage at any location. AliceHuangs.com/coupons.
Weekly
Afterschool Leadership Program –Runs Sept-May. Guiding 300+ middle and high schoolers through a culinary journey. It provides weekly culturally relevant, accessible and empowering culinary education to youth at schools and community sites. More info: DetroitFoodAcademy.org.
Sundays
Slow Flow Sound Bath – 8:30am. Blends steady, breath-centered movement with a deeply restorative sound immersion. The class builds gradually toward strength and awareness before closing with 15 mins of layered sound and vibration designed to support nervous system regulation, integration and rest. Detroit Yoga Lab, 69 W Forest Ave, Detroit. 313-831-9642. DetroitYogaLab.com.
Livestream Sunday Service – 9:55am. Unity of Livonia, 28660 Five Mile Rd, Livonia. UnityOfLivonia.org.
White Tara Guided Healing Meditation – 10:30-11:30am. Free. Zoom. Jewel Heart Tibetan Buddhist Learning Center: 734994-3387. JewelHeart.org.
Sunday Talk with Demo Rinpoche –11am-12pm. Zoom. Jewel Heart Tibetan Buddhist Learning Center: 734-9943387. JewelHeart.org.
Pure Vin Experience Jazz Brunch –12-3:30pm. 2nd & 4th Sun. Live music, all-you-can-eat brunch and fantastic wine. House Of Pure Vin, 1433 Woodward Ave, Detroit. 313-638-2501. HouseOfPureVin.com.
The Way of Eternal Becoming: Energetic-Spiritual Cultivation Session – 2-3:15pm. Raising, brightening and engaging your
unique true whole self and inherent gifts for a more present and fulfilling way of maneuvering through life’s challenges, successes and day-to-day experiences. Free. Zoom. EternalBecoming.com.
Y12SR Class – 1pm. 1st & 3rd Sun. Each meeting consists of a group sharing circle and an intentional yoga class taught by a certified Y12SR leader. Donation. Welcome Home Yoga, 6375 W Seven Mile Rd, Ste 103, Detroit. Registration required: 313-917-7579 or WelcomeHomeYoga.com.
Peace: Candlelight Yoga – 4pm. For all levels. This class is diffused with essential oils and soothing soaking into your mat music. Sacred Space Yoga & Reflexology Centre, 4801 Chrysler Dr, Detroit. 313-3526788. SacredSpaceYogaDetroit.com.
Mondays
Sunrise Flow – 7-7:45am. Gentle Vinyasa that intentionally opens and challenges the sometimes sleepy and stiff morning body. Citizen Yoga Studio, 1224 Library St, Detroit. 313-502-5450. CitizenYogaStudio.com.
Meaningful Mondays – 8pm. SevaLight Retreat Centre warmly welcomes everyone, of all faiths, meditation practices and traditions, to join us virtually. Will gather on video conference sharing in song/chants and inspiring readings from Mata Yogananda Mahasaya Dharmaji’s writings, followed by Pure Meditation and silent prayer. Free. Email by 10am any Monday to receive the info about how to join by video: Info@SelfRealizationCentreMichigan.org.
Tuesdays
Online Meditation from Anywhere – 9-9:30am. Building an international sangha by connecting loving hearts. Donations welcome. To receive a link: CelesteZygmont2@yahoo.com or DeepSpring.org.
Therapeutic Yoga – 10am. All levels. Perfect for those with back problems, healing injuries, inflexibility, weak abs or back muscles, stress, fatigue, overweight, depression and arthritic conditions. Yoga 4 Peace, 13550 Dix Toledo Rd, Southgate. Y4Peace.org.
Family Yoga – 11am-12pm. With Holy Yoga Detroit. All ages welcome. Free. Durfee Innovation Society, 2470 Collingwood, Ste 213, Detroit. 313-437-1549. DurfeeIS.org.
Parent-to-Parent Support Group – 121:30pm. 3rd Tues. Also 6-7:30pm, 4th
Thurs. For parents and caregivers of children, adolescents and young adults. An open, welcoming group providing dialogue and peer support. Free. The Children’s Center, 90 Selden, Detroit. TheChildrensCenter.com.
Neverending Lam of Liberation –7-8:30pm. With Demo Rinpoche. Zoom. Jewel Heart Tibetan Buddhist Learning Center: 734-994-3387. JewelHeart.org.
Wednesdays
Cooking Matters – 10:30am-12pm. Help end childhood hunger by inspiring families to make healthy and affordable food choices. Program to teach parents and caregivers with limited food budgets to shop for and cook healthy meals. Free. Brilliant Detroit Cody Rouge, 7425 Fielding St, Detroit. RSVP: 313-406-3275.
ArtBlock Yoga – 6-7pm. Last Wed. Free yoga in the new art-infused space, ArtBlock. 1411 Holden St, Detroit. 313-8714000 x 3. Tinyurl.com/y4xksa7g.
Thursdays
Rest & Regulate: Trauma-Focused Yoga – 7:45-8:45pm. Join us in-person or virtually via livestream. Gentle, beginner friendly yoga led by licensed mental health therapist and registered yoga instructor. Learn calming breathwork and somatic techniques. $20. Namaste Yoga Center, 3121 Rochester Rd, Royal Oak. MindfulEmpowermentpllc.com.
Fridays
Witch’s Recovery Circle – 11am-12pm. This is not your average recovery meeting. A sacred virtual space for anyone walking a healing path, whether you are in recovery from alcohol, drugs, food, sex, chaos, co-dependency, trauma, or anything else that has disconnected you from your power. All welcome. Free. IlluminateUnschool.com/sober-witch-recovery-circle.
Saturdays
Eastern Market – 6am-4pm. Year-round. 2934 Russell St, Detroit. EasternMarket.org.
Acupuncture
ALICE HUANG’S
NATURAL CHINESE THERAPIES
2939 1st St, Wyandotte 734-324-1168
1311 N. Main St, Clawson 248-278-6081
AliceHuangs.com
Alternative and holistic healing specializing in natural Chinese therapies: acupuncture, massage, cupping, DDS therapy, colon hydrotherapy, foot detox and more. Multiple locations to better serve you. Make an appointment today.
Alternative & Holistic Health Center
DR. JULIE TWOMOON
Plymouth, MI
DrJulie@DrJulieTwoMoon.com
DrJulieTwoMoon.com
Go from surviving to thriving. I support people in reclaiming their vitality, embodying their divine brilliance, and finally healing what has long felt unhealable. Schedule your Free Clarity Call today. See ad page 21.
Clinically certified aromatherapist offers holistic consultations with customized blends of professional quality essential oils. Trust Margo to help you understand the complicated world of aromatherapy. Her holistic approach can help you maximize your benefits from this powerful therapy and minimize side effects. Aromatherapy is a wonderful way to integrate natural healing into your life. Phone consultations are available.
Education
CONCORDIA UNIVERSITY
WISCONSIN
School of Pharmacy
CUW.edu/NPS
Take the next step toward a career that makes a
difference! Discover Your Future in Natural Product Sciences with our flexible graduate programs. Choose from a 30-credit online Master’s degree or a 12-credit graduate certificate, both designed to fit your life and goals. Specialize in medical cannabis or nutraceuticals, and prepare for exciting roles in healthcare, pharmacy, research and development, manufacturing, business and beyond.
Health Food Store
BETTER HEALTH MARKET & CAFE
44427 Ann Arbor Rd E, Plymouth 734-455-1440
20432 Farmington Rd, Livonia 248-471-9600
22250 Michigan Ave, Dearborn 313-724-6000
17825 Eureka Rd, Southgate 734-374-1973
19221 Mack Ave, Grosse Pointe Woods 313-885-5000
BetterHealthMarket.com
Michigan's #1 source for organic foods, vitamins and more. Better nutrition at better prices, all backed by better advice from our nutrition experts. You will find; organic produce, all the top-quality vitamins and supplement brands, sports nutrition and proteins, delicious prepared foods, desserts, an organic salads, soup and hot bar, natural bath, body and aromatherapy products, green home products. Get rewards through our APP. See ad page 13.
Homeopathic Pharmacy
CASTLE REMEDIES
2345 S. Huron Pkwy, Ann Arbor In the Parkway Center 734-973-8990
CastleRemedies.com
Serving Michigan for nearly 40 years. Castle Remedies offers over 1,000 homeopathic remedies as well as herbs, essential oils, flower essences, books, unique gifts and jewelry. We carry top-tier nuitional supplement brands such as Metagenics, Ortho Molecular, Xymogen, Integrative Therapeutics, Karuna, NOW, and more. Classes available online.
Medical Intuitive /Holistic Spa
UNIVERSAL ENERGY WELLNESS SPA
Christine Bridges 445 S Harvey St #22, Plymouth Christine@UniversalEnergyWellness.com 734-934-7271 By appointment only UniversalEnergyWellness.com
With the ability to see inside the physical, energy, and past life bodies. Your mind, body, and soul will work together to heal and become more connected to your higher-self and God. Organ alignment through visceral manipulation to drain toxicities, intuitive massage therapy to release muscles and trauma holding them, organic facials to move lymph and look beautiful, plus calming reiki healing energy. The spa services we've designed are to give you a place to release trauma, destress, and add organic daily practices into your life. We work with both pediatric and adult clients depending on service. Group healing classes listed monthly; including singing bowl meditations, mini services, and guest practitioners to teach and provide new modalities. If you are struggling with physical or emotional health concerns and can't find answers, we can help guide you to shift your patterns. Call or text to book today. See ad page 25.
Mold Testing & Remediation
MOLDPRO
John Du Bois, CMI, CMR, CCMI
247 W. Main Street, Milan
734-439-8800 • MoldProllc.com
MoldPro offers chemical-free mold remediation, independent certified mold testing, inspection and consultation services all over SE Michigan specializing in mold biotoxin illness clients.
Natural First Aid
DOCTOR RADOW’S POVIDONE-IODINE OINTMENT
DoctorRadows@gmail.com
386-414-1809
DoctorRadows.com
This hospital-grade ointment provides fast, effective healing for cuts, scrapes and wounds—without antibiotics, sting or scarring. Used by medical professionals, it’s now available for home use without a prescription to support clean, confident, everyday care. See ad page 9.
Nature-Oriented Meeting Space
MICHIGAN FRIENDS CENTER AT FRIENDS LAKE COMMUNITY 7748 Clark Lake Road, Chelsea 734-475-1892
MFCenter.org/rent
We offer the holistic community a nature-oriented meeting space for workshops, meetings, counseling, yoga, youth groups and family gatherings. Main room accommodates 100, with two smaller classrooms and kitchen facilities. Hiking trails. Weekend rates range from $200-$400, additional for extensive grounds use, camping.
Smoking Cessation
FREE AT LAST! HYPNOSIS Center - A Joyful Journey
734-883-8775
Stop smoking in one visit. Afraid it’s going to be too painful or too difficult? Our unique specialized and proven system makes it easy. Become a happy and permanent non-smoker today.
Weight Loss
FREE AT LAST! HYPNOSIS CENTER - A JOYFUL JOURNEY
734-883-8775
Lose weight now with hypnosis. Achieve permanent positive life and habit changes through our safe, rapid and effective system. Tap the potential of your mind to create the health and vitality you’ve always wanted.
Yoga
DETROIT YOGA LAB
69 W. Forest Ave, Detroit 313-831-9642
DetroitYogaLab.com
Detroit Yoga Lab is where performative
yoga and Pilates end. Our Lab classes fuse heat, precision, and breath to create strength that’s sustainable, accessible, and rooted in real-life embodiment—not aesthetics.
We uncover wireless risks that may be affecting your health
