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January 2026

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HEALTHY LIVING HEALTHY PLANET

Publisher’s Letter

Dear Natural Awakenings family, COLUMBIA EDITION Publisher Tracy Jacox-Gunter Editor Sara Gurgen Design, Production & Digital Marketing Kristina Parella Contributing Writers Michaela Leung Tiana Tarver Distribution Manager Larry Gunter Ad Design Lauren Arabis Website Matthew Davis

DIGITAL SUBSCRIPTIONS S ave a Tre e S c an Me

NATIONAL TEAM

CEO Kimberly B. Whittle National Editor Sandra Yeyati Editor Brooke Goode Copy Editor/Proofing Melanie Rankin Layout Flip180 Media

January has a way of whispering instead of shouting. The holidays have ended, the decorations are packed away, and the world feels a little quieter. At first glance, it may seem like nothing is happening—but beneath the surface, everything is happening. In nature, January is a time of rest and preparation. Seeds are not visible, yet they are full of promise. The soil is being conditioned. Roots are forming. Strength is being built where no one can see it. And that, to me, is the perfect metaphor for where many of us find ourselves right now. This season invites us to plant seeds—not in the ground, but in our lives. The small, intentional choices we make now matter more than we realize. The habits we nurture, the relationships we invest in, the boundaries we strengthen, the goals we quietly commit to—these are the seeds that will determine our harvest in the months and years ahead. There is no rush for immediate results. January teaches us that growth does not require noise, only consistency and patience. Those quiet choices don’t just shape our own lives—they ripple outward, influencing the world we help create for others. My grandchildren are a living reminder of legacy. When I look at them, I am filled with hope for the future and a renewed sense of responsibility for how we show up today. They represent the generations that will inherit what we plant now— not just in the world around them, but in the values we model, the health we prioritize, and the love we choose to lead with. They remind me that the work we do in quiet seasons matters, because it echoes far beyond us. Spring will come. It always does. And when it does, it will reveal what we were willing to plant and tend when no one was watching. As we begin this new year together, I encourage you to honor this season. Give yourself permission to move with intention rather than urgency. Trust the process. Keep showing up. The harvest is already on its way. Gratitude and love,

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Natural Awakenings is printed on partially recycled and fully recyclable newsprint with black soy ink. © 2026 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

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Departments 6 News Briefs

Contents

10 Health Briefs

12 Simple Habits for the Greenest Year Yet

11 Global Briefs

13 Holiday Restoration

12 Eco Tip 13 Local Feature

14 Green Living

14 Clean, Nonstick Cookware

16 Conscious Eating

16 Soulful Sourdough

22 Feature Story

22 The Power of Integrative Medicine

26 Fit Body

28 Healing Ways 30 Natural Pet

28 Intergenerational Living

32 Inspiration

30 Holistic Health From Nose to Tail

33 Resource Guide 35 Calendar

26 Strong for Life

32 Baby Steps to a Life Well Lived

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January 2026

News Briefs

Experience a Powerful Night of Christian Music

Heath Brothers and Cliff Preston.

Winter Jam 2026 unites some of the biggest names in Christian music for an evening of worship and inspiration on Friday, January 9, at 7 p.m. at Columbia’s Colonial Life Arena. This year’s lineup includes Chris Tomlin, Matthew West, Katy Nichole, Hulvey, Disciple, Emerson Day and Newsong, along with featured speaker Zane Black. The night also includes a Pre-Jam Party featuring Jeremy Rosado,

Cost: Admission is a $15 donation at the door; no tickets are required to attend. Location: 801 Lincoln St., Columbia. For more information, visit ColonialLifeArena.com/events/detail/ winter-jam-3.

Discover Nature in a New Light With LEGO Sculptures Riverbanks Zoo and Garden is offering guests a one-of-a-kind experience in the Botanical Garden with the award-winning, record-breaking exhibition Sean Kenney’s Nature Connects Made With LEGO Bricks. This acclaimed traveling exhibition features awe-inspiring, larger-than-life sculptures crafted from millions of toy blocks, inviting guests to explore themes such as animal endangerment, the balance of ecosystems, and humanity’s relationship with the natural world.

From now until Friday, February 20, guests will have an opportunity to immerse themselves in the beauty of nature and the artistry of the sculptures, sparking inspiration to create their own masterpieces at home. The exhibition, produced by Imagine, has visited nearly 100 cities worldwide and is celebrated for its ability to surprise and delight guests of all ages. Nature Connects reflects important topics that Amsterdam-based artist Kenney holds dear, from protecting animal habitats and planting gardens to choosing sustainable transportation. The exhibition highlights how everything in nature is interconnected in a delicate balance. Cost: Included with admission or membership. Location: 500 Wildlife Pkwy., Columbia. For more information, visit Riverbanks.org/botanical-garden/downloads/nature-connects.pdf.

Experience a Winter Wonderland at Wild Lights

Through Sunday, January 11, from 5 to 9 p.m., families can experience the magic of Wild Lights at Riverbanks Zoo and Garden. Visitors can stroll through the zoo and discover more than 60 larger-than-life, handcrafted wildlife lantern displays inspired by nature. The interactive event showcases stunning illuminations sure to dazzle guests of all ages, along with nightly snowfall, activities, photo opportunities and visits with Santa (through Tuesday, December 31).

Location: 500 Wildlife Pkwy., Columbia. For more information, including cost, or to purchase tickets, visit Riverbanks.org/events/wild-lights. 6

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Step Into the Magic of Disney Costumes at SCSM

The South Carolina State Museum (SCSM), in Columbia, is now showcasing Heroes & Villains: The Art of the Disney Costume, a blockbuster exhibition created by the Walt Disney Archives. On view through Sunday, January 4, the critically acclaimed display features more than 70 costumes from beloved characters such as Cinderella, Maleficent and others. The exhibit explores the creativity and craftsmanship behind the iconic looks that help bring Disney’s most memorable heroes and villains to life. Location: 301 Gervais St., Columbia. For more information, including cost, or to purchase tickets, visit ExperienceColumbiaSC. com/event/heroes-%26-villans%3a-the-artof-the-disney-costume/71925.

Turn Your January Weekend Into Comic Con Time

Central Carolina Comic Con takes place Saturday, January 10, from 10 a.m. to 6 p.m., and Sunday, January 11, from 11 a.m. to 5 p.m., at the South Carolina State Fairgrounds, in Columbia. The event brings a weekend full of cosplay, panels, vendors and special guests, including Tom Kenny from SpongeBob SquarePants and other cartoons, and Scott Inness from Scooby-Doo and Scrappy-Doo, along with additional guests. Location: 1200 Rosewood Dr., Columbia. For more information, including cost, or to purchase tickets, visit CentralCarolinaComicCon.com.

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Discover What’s New in the CMA Collection

Take Back Control During Menopause

On Saturday, January 10, from 10 a.m. to noon, a free educational session focused on menopause, health risks and resilience will be held at the Gathering Place, in Elgin. I’m Taking My Body Back: Redefining Menopause, Risk and Resilience is led by Dr. Laureal Anderson and is designed to help women reclaim their body, their voice and their energy. Location: 10603 Two Notch Rd., Ste. B., Elgin (inside the Allstate Building; three minutes from Sandhill Village). For more information, visit Eventbrite.com/e/im-taking-my-bodyback-redefining-menopause-risk-and-resilience-tickets-1975062010641?aff=ebdssbdestsearch.

On Thursday, January 22, from 11 to 11:30 a.m., the Columbia Museum of Arts (CMA) will host Collection Spotlight: New Additions. This staff-led tour highlights some of the newest works added to the CMA Collection and is led by Director of Learning and Engagement Chadric Devin, who will share insights into these recent acquisitions.

Participants will learn how the new works expand the stories told in the galleries and reflect the museum’s evolving vision for the future. The tour is part of a series celebrating the reopening of the CMA Collection and the reimagining of the galleries, marking a significant moment for the museum. Cost: Free with membership or admission. Location: 1515 Main St., Columbia. For more information, visit ColumbiaMuseum.org/events/collection-spotlight-new-additions.

Explore the State Museum for $1 on First Sunday

The South Carolina State Museum is offering $1 general admission from noon to 5 p.m. on the first Sunday of every month through sponsorship by BlueCross BlueShield of South Carolina. Visitors can explore four floors of art, cultural history, natural history and science/ technology, including the Boeing Observatory and the Robert B. Arial Collection of Historical Astronomy on the fourth floor.

For an additional fee, guests can enjoy a planetarium show or a 4D theater movie. The offer is not valid with other discounts or Museums for All. Location: 301 Gervais St., Columbia. For more information, visit SCMuseum.org/events/ first-sunday.

Unwind After Hours and Grow Your Network

A free, in-person networking event, Off the Clock Networking, will be held Saturday, January 10, from 5 to 7 p.m., at EdVenture, in Columbia. The event invites community members to connect, share ideas, network or simply enjoy a great time after hours. Location: 211 Gervais St., Columbia. For more information, visit Eventbrite. com/e/off-the-clock-networking-tickets-1975229945940?aff=ebdssbdestsearch.

Annual Winter

CLEARANCE Jan 19-Jan31

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January 2026

News Briefs

Center for American Civic Leadership and Public Discourse Launch Event

The Center for American Civic Leadership and Public Discourse will hold its official launch event on Tuesday, January 20, from 7 to 8:30 p.m., featuring a talk by Rabbi Soloveichik titled “George Washington’s Jewish Letters and the Creation of a Constitutional Republic.” The free event will take place at the University of South Carolina Joseph F. Rice School of Law, Karen J. Williams Courtroom. Soloveichik is recognized as one of the world’s leading Jewish scholars and educators and one of the most influential religious figures in America. He will discuss religious liberty at the nation’s founding and the meaning of America as a place of religious freedom for the Jewish people. Location: 1525 Senate St., Columbia. For more information, visit Eventbrite.com/e/ the-center-for-american-civic-leadership-and-public-discourse-launch-event-tickets1964387827873?aff=ebdssbdestsearch.

Public Tour of Keith Haring: Radiant Vision

On Saturday, January 10, from 1 to 2 p.m., join the Columbia Museum of Art for a vibrant tour of Keith Haring: Radiant Vision, featuring original works from the iconic pop artist—a shooting star of the 1980s New York art scene. Earnest and irreverent, Haring was a lifelong advocate of education and socially conscious of the world around him. His signature images, with bold lines and vibrant colors, include dancing figures, a “radiant baby” and a barking dog.

Get Swept Up in the Charm of The Music Man

On Tuesday, January 20, through Thursday, January 22, at 7:30 p.m., The Koger Center for the Arts, in Columbia, will present The Music Man, Meredith Willson’s Tony Award-winning musical comedy. The show follows fast-talking traveling salesman Harold Hill as he cons the people of River City, Iowa, into buying instruments and uniforms for a boys’ band that he vows to organize— this, despite the fact that he doesn’t know a trombone from a treble clef. The Music Man is a family-friendly story to be shared with every generation. Location: 1051 Greene St., Columbia. For more information, including cost, or to purchase tickets, visit KogerCenterForTheArts. com/event/the-music-man.

Cost: Free with membership or admission. Location: 1515 Main St., Columbia. For more information, visit ColumbiaMuseum.org/events/public-tour-keith-haring-radiant-vision-6.

Let Your Child Shine at Sensory Sunday

Surge Adventure Park, in Columbia, invites children with special needs to enjoy a calmer, more inclusive experience during Sensory Sunday, held on the first and third Sunday of every month from 10 a.m. to noon. During this special time, the park is closed to the general public and offers a quieter environment without loud music or flashing lights—allowing kids to play and explore at their own pace. Cost: $7.99 per person, per hour. Location: 230 Business Park Blvd., Columbia. For more information or to purchase tickets, visit SurgeFun.com/locations/columbia/specials. 8

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Reconnect With Your Body and Voice

Honor Dr. King’s Legacy at the CMA

The Columbia Museum of Art (CMA) will observe Martin Luther King Jr. Day on Monday, January 19, with free admission throughout the day and special programming from noon to 5 p.m. In honor of the holiday, the CMA will welcome visitors for a day of art, storytelling and community engagement. Programming begins at noon with line dancing on Boyd Plaza, followed by A Storytelling Celebration: Continuing Dr. King’s Dream at 1 p.m., presented in partnership with the Friends of African American Art & Culture. Guests are encouraged to visit the newly refreshed and reopened CMA Collection on the second floor. From 3 to 4 p.m., CMA Curator Sadé Ayorinde and Dr. Nancy Tolson, CMA docent and commissioner, will be in the galleries sharing insights, engaging in conversation and highlighting works on view by Black and African American artists. Location: 1515 Main St., Columbia. For more information, visit ColumbiaMuseum.org/ events/martin-luther-king-jr-day-cma-2.

Women can explore practices to reclaim their sense of self and agency at Unbothered and Alive: Discover the Power of Embodiment on Saturday, January 24, from 1 to 4 p.m. The free workshop, held at Girl Scouts of SC – Mountains to Midlands, in Columbia, offers interactive discussions, guided exercises, and mindfulness practices designed to help participants reconnect with their bodies, foster self-compassion, and challenge restrictive beliefs about body image and self-worth.

Participants will learn foundational pillars of embodiment and receive practical support to cultivate a more aligned, empowered relationship with themselves. The session is open to all women seeking to break harmful cycles and inspire positive change for themselves and the next generation. Location: 1107 Williams St., Columbia. For more information, visit Eventbrite.com/e/unbothered-and-alive-discover-the-power-of-embodiment-tickets-1977145648859?aff=ebdssbdestsearch.

Stretch Your Mind and Body Among Masterpieces

On Tuesday, January 20, from 5:30 to 6:30 p.m., the Columbia Museum of Art will host Yoga in the Galleries, an all-level yoga class set in the museum’s newly installed Collection galleries. The session is led by Delisa Simpson-Even, a Columbia-based RYT 200hour instructor, who guides participants through mindful movements and breathwork that flow like living paintings. Mats are provided, but participants may bring their own mats and props. This class is open to ages 13 and up; unaccompanied minors are not permitted. Cost: $20/$16 for members. Location: 1515 Main St., Columbia. For more information, visit ColumbiaMuseum.org/events/yoga-galleries-20.

A Sanctuary for the Feminine Soul Peaceful Pause is a Holistic Healing Space Where Every Woman Can Heal, Grow and Thrive

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Reducing Anxiety With Virtual Sound Therapy

Exercise Beats Sauna at Heavy-Metal Detoxification

Participant surveys revealed significant reductions in anxiety, negative emotions and perceived stress after the treatments. They also reported feeling more positive and less overwhelmed. The practitioners observed a decrease in negative emotional language by the participants, indicating a shift to a more positive emotional state. Although the study was small, the results suggest that sound-based energy healing could be an effective, low-risk option for managing anxiety.

Six male and six female university students provided sweat samples after running on a treadmill or sitting in a sauna. The samples were tested for arsenic, copper, lead, mercury and nickel. While mercury levels remained constant across conditions, the other heavy metals were secreted in higher concentrations during exercise than during sauna exposure. This difference is likely due to the fact that exercise increases the body’s core temperature, drawing more metals from deeper within the body into the sweat, whereas sauna heat excretes only metals that are closer to the skin’s surface.

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A research team from the University of Nebraska–Lincoln studied the release of microplastics and nanoplastics from plastic baby food containers and pouches under various conditions. Their findings, published in 2023 in Environmental Science & Technology, revealed that refrigeration and room temperature can release millions to billions of microplastics and nanoplastics over six months. Heating in a 1,000-watt microwave for just three minutes released more than 4 million microplastic and 2 billion nanoplastic particles per square centimeter of plastic. Polyethylene-based food pouches emitted more particles than polypropylene containers. A laboratory study showed that the extracted microplastics and nanoplastics killed three-quarters of cultured embryonic kidney cells after 48 hours of exposure.

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Health Briefs

Biofield tuning (BT) balances the body’s energy field using sound vibrations. A 2023 study published in Complementary Therapies in Medicine involved 15 participants that received three weekly hourlong BT sessions over Zoom from certified practitioners during the COVID-19 pandemic.

Sweating effectively detoxifies heavy metals from the body. A 2022 study published in the International Journal of Environmental Research and Public Health investigated how various sweating conditions affect metal excretion.

Hazardous Release of Microplastics From Baby Food Containers

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Global Briefs

Fast-Growing Microforests Boost Climate Resilience

The Agaw people of Ethiopia have a longstanding tradition of sustainable farming that includes rotational grazing of animals, terracing to conserve water, and soil restoration with native plants. An article from Dialogue Earth reports that the Agaw are experiencing rising temperatures and drier conditions, threatening their ecological stability. In response, they have incorporated modern technology to supplement Indigenous knowledge.

Native species densely planted in a small, contained area grow twice as fast as standalone plants because they have to compete for resources. In just five years, these microforests have achieved levels of carbon sequestration and oxygen production comparable to older forests. A 2025 study of three Elizabeth microforests revealed they were four degrees cooler than mature, standalone trees and 50 degrees cooler than nearby asphalt parking lots. Additionally, their soil is now up to 50 times more permeable, providing essential habitats for local wildlife.

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Solar-powered water pumps are now being used to irrigate their terraced farms with ground and river water, boosting crop productivity. The terraces slow water flow, prevent erosion, enhance water absorption and ensure long-term sustainability. Water use is managed by community traditions to promote equity and conservation.

Elizabeth, New Jersey, is a bustling industrial center with a major East Coast container port and Newark International Airport. The area faces a high risk of flooding due in part to limited tree cover. In 2021, the New Jersey Conservation Foundation helped plant more than 260 native species in a 40-by-45-foot plot behind one of Elizabeth’s public libraries. Since then, they have added four additional tiny forests.

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Indigenous Farming Meets Modern Technology

Webb Telescope Finds Hidden Moon of Uranus

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NASA’s James Webb Space Telescope has discovered a new, unnamed moon orbiting Uranus. Measuring just six miles in diameter, it is the 29th known satellite of the giant ice planet and part of a ring of 14 small moons located 35,000 miles from the planet’s center. This discovery demonstrates the Webb telescope’s high-resolution and infrared capabilities in detecting faint objects in space. In 1986, Voyager 2 astronauts missed this tiny moon while passing Uranus, whereas the telescope successfully overcame the planet’s bright glare to identify it. Researchers anticipate finding more moons.

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January 2026

Eco Tip

Simple Habits for the Greenest Year Yet

Adjust the thermostat by two degrees—down in winter and up in summer—to lower utility costs, reduce greenhouse gas emissions and improve local air quality. The U.S. Department of Energy estimates about 6 percent in energy savings for each degree of adjustment.

Replace plastic produce and grocery bags with reusables. Plastic bags are non-biodegradable and can take up to 1,000 years to decompose. Microplastics from these bags are ingested by small organisms, entering the food chain and affecting human diets.

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Switch to bar soap or refillable body wash. Millions of plastic soap containers end up in landfills each year, including

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552 million shampoo bottles, which take an average of 450 years to decompose.

Commit to one plant-based meal each week. Animal agriculture is responsible for 18 percent of global greenhouse gas emissions, so eating one less burger a week is equivalent to removing a vehicle off the road for 320 miles. A plant-based diet can also lower the risk of heart disease, metabolic syndrome, diabetes and certain cancers, while boosting mental health.

Use what you have before buying more, especially toiletries and cleaning products. The bathroom accounts for 64 percent of a home’s single-use items.

Unplug devices like phone chargers, gaming consoles and kitchen appliances with digital displays when not in use, as they can still draw small amounts of power and account for up to 10 percent of electricity use.

Carry a reusable water bottle to combat plastic bottle pollution in ocean waters, which is projected to reach two garbage trucks-full per minute by 2030.

Choose standard shipping when shopping online, combine orders and select the fewest packages per delivery to minimize environmental impacts, such as higher emissions and fuel costs.

Take shorter showers and install more efficient showerheads to significantly reduce water and energy consumption. Using less hot water also decreases the energy needed for fossil fuel-based heating.

Compost to reduce food waste. Transform food scraps and yard trimmings into nutrient-rich soil for the garden, reducing the need for fertilizer and pesticides. Countertop composting decreases food scraps in landfills, cutting greenhouse gas emissions.

Opt for gently used clothing instead of buying new. Thrifting or having clothing swaps with friends or family extends the life of clothes and reduces the volume sent to landfills annually.

Drive less by biking, walking, carpooling or using public transportation to cut air pollution and save money.

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iving sustainably is about prioritizing the planet and future generations by minimizing our environmental impact. Every small action we take can lead to significant change. From adjusting the thermostat to opting for better shopping bags, becoming an everyday eco-hero is surprisingly easy. Here are 12 impactful actions anyone can take.

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by Natural Awakenings staff

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Local Feature

Gentle Ways to Support the Body After a Heavy Holiday Season Why Restoration, Not Restriction, Helps the Body Rebalance After Weeks of Celebration by Michaela Leung

fter weeks of rich foods, late nights and disrupted routines, many people enter the new year feeling sluggish, inflamed or disconnected from their bodies. While extreme detoxes and restrictive cleanses often dominate post-holiday conversations, holistic health experts increasingly emphasize a different approach: the soft reset. Rather than punishing the body, this method focuses on nourishment, hydration and nervous system support to help the body naturally recalibrate. The human body is designed to detoxify on its own through the liver, kidneys, lymphatic system and digestive tract. Supporting these systems gently (rather than overwhelming them) may help restore energy, digestion and mental clarity without added stress. Research consistently shows that chronic stress impairs digestion, immunity and hormonal balance, making aggressive detox strategies counterproductive.

Restorative Movement and Nervous System Care Restorative movement such as Pilates, gentle yoga or mobility work helps reestablish body awareness and core support without overstimulation. Because physical stress and nervous system strain are deeply interconnected, this kind of mindful movement also supports regulation—helping the body shift out of “fight or flight” and into a state where repair and balance can occur.

Hydration as the Foundation Hydration is one of the simplest yet most overlooked tools for post-holiday recovery. Alcohol, sugar and salty foods can contribute to dehydration, which can affect circulation, digestion and lymphatic flow. Functional nutrition practitioners often recommend starting the day with warm water, sometimes paired with lemon or mineral-rich sea salt, to gently stimulate digestion and rehydrate tissues.

Health practitioners increasingly stress that recovery after periods of excess depends less on restriction and more on regulation—supporting the nervous system so the body can feel safe enough to restore balance.

Herbal teas also play a supportive role. Ginger tea is often used to encourage circulation and digestive comfort, while peppermint may help soothe bloating and support bile flow. These warming herbs help the body reawaken without overstimulating an already taxed system.

The soft reset offers a compassionate alternative to extreme detox culture. By prioritizing hydration, gentle herbs, nourishing foods, lymphatic support and restorative movement, individuals can move into the new season feeling grounded, energized and supported—without undoing the joy of the holidays.

Supportive Herbs, Not Harsh Cleanses Rather than relying on laxative teas or extreme fasting, herbalists recommend herbs that assist the body’s existing detox pathways. Ginger and peppermint support digestion and may help reduce inflammation, while oil of oregano is sometimes used short-term for its antimicrobial properties to support immune and gut health when taken appropriately. Experts caution that oil of oregano should be used mindfully and for limited periods, preferably under professional guidance. The goal of the soft reset is not rapid weight loss or elimination, but balance—allowing the gut and immune system to regain equilibrium after indulgence. Gut-Friendly Foods for Rebalancing Digestive health plays a central role in post-holiday recovery. Gut-supportive foods like bone broth, fermented vegetables, yogurt, kefir and fiber-rich plants can help replenish beneficial bacteria and reduce inflammation. Warm, cooked foods (like soups, stews and roasted vegetables) are easier to digest and offer grounding support during winter months. Nutrition research continues to explore the gut’s connection to mood and immune function, reinforcing the idea that gentle nourishment supports both physical and emotional well-being. Make sure to let our advertisers know you found them in

Michaela Leung is a multimedia storyteller, wellness writer and Pilates instructor based in Columbia. She is passionate about making holistic wellness more accessible—through movement, mindful living or sharing stories that inspire. Leung is the founder of All is Well, a wellness platform and newsletter, and she is a 2025 Columbia ambassador dedicated to supporting local businesses and healthy living. To connect with her, email MichaelaAngeliqueLeung@gmail.com or follow @michaelaleung__ on Instagram. January 2026

Green Living

Clean, Nonstick Cookware Transforming the Kitchen for Human and Planetary Health

rom omelets to air-fried treats, modern nonstick cookware makes cooking effortless with minimal cleanup. However, many of these pots, pans, baking sheets, waffle irons, slow cookers, countertop ovens and more are coated with per- and polyfluoroalkyl substances (PFAS)—known as “forever chemicals”. These substances can leach into food, accumulate in the body and pose serious health risks, including hormone imbalances, altered immunity, inflammatory and autoimmune conditions, kidney disease, adverse reproductive and developmental outcomes and cancer. They also harm the environment, affecting wildlife, soil and water. Although the U.S. Environmental Protection Agency (EPA) has designated perfluorooctane sulfonate (PFOS) and perfluorooctanoic acid (PFOA) as hazardous, and the manufacture of PFOA was voluntarily phased out by 2015 in this country, imported products may still contain them.

Seeing Through False Claims

“Even when a label claims PFOA-free or PFOS-free, manufacturers often substitute newer fluorinated chemicals like GenX or PTFE [polytetrafluoroethylene, also known as Teflon] derivatives which

HAIKAL from blastermoon/CanvaPro

by Marlaina Donato

still fall under the PFAS family and pose risks to the liver, hormones and immune system,” warns Kali Storm, a functional nutritionist and founder of Root Level Living, in Clear Lake, Wisconsin. After recovering from a severe illness linked to mold exposure, Storm replaced her nonstick cookware with healthier options like cast iron. She advises caution with imported products, which may not disclose the presence of glazes, adhesives, bonding agents or sealants in multi-layer cookware that can introduce phenols, phthalates and other endocrine-disrupting chemicals.

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High-quality ceramic cookware is generally considered safe. Beth Bollinger, an integrative health practitioner and the founder of Nest Wellness, in Sonoma County, California, points out that true ceramic is stoneware and porcelain. However, she notes that many ceramic nonstick pans are actually metal pans with a sol-gel ceramic coating that can contain nanoparticles, lead, cadmium or PFAS. “Always look for third-party testing certifications and avoid inexpensive ceramic-coated cookware from unknown brands,” she cautions. The U.S. Food and Drug Administration imposes cookware safety regulations, but it does not test the products. The State of California goes further with Proposition 65, which requires manufacturers to disclose whether their cookware contains lead, cadmium or 14

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Choosing Cleaner Options

even apple crisps in cast iron. For stews or chili, a covered cast iron Dutch oven retains heat beautifully.” To season cast iron, she recommends using avocado oil, flaxseed oil or beef tallow, and avoiding budget vegetable or seed oils that may contain fillers and oxidize easily.

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certain PFAS. And the European Union sets the strictest limits on cookware coatings, banning specified heavy metals and harmful chemicals, including PFAS. Third-party organizations that test products to ensure compliance with applicable safety standards and regulations include Greenscreen Certified (GreenScreenChemicals.org), SGS (sgs. com) and Intertek (Intertek.com).

Like Storm, Bollinger cleaned up her food and home environment, including kitchenware, after a health diagnosis, and she believes those modifications led to significant improvements in energy, mental clarity and overall well-being. Her kitchen essentials include enameled cast iron, for its nonreactive nature with acidic foods, and carbon steel, which is lighter than cast iron and heats quickly and evenly.

Cast iron pans naturally add small amounts of iron to food, especially when cooking acidic ingredients like tomato sauce. This can be beneficial for healthy individuals or those that are deficient, but people with too much iron in their blood might want to minimize or avoid using cast iron altogether.

Bollinger suggests, “Start out with stainless steel, because it’s the most versatile and user-friendly option. High-quality stainless steel—18/10 with an aluminum or copper core for even heat distribution—is durable, nonreactive, dishwasher-safe and works for almost any cooking method, be it sautéing, searing, boiling or baking.” She acknowledges the challenge of finding air fryers and slow cookers without chemical coatings but recommends models with stainless steel baskets and true ceramic or stoneware inserts for slow cookers. She also advises verifying with the manufacturer that their ceramic is lead- and cadmium-free.

Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com.

Making the Switch

Small lifestyle changes can make a big difference in our overall well-being, and opting for cleaner, more sustainable cookware is a wise choice. As Storm points out, “When you remove toxins from what you cook in, breathe in and live around, the body can finally stop fighting and start healing.”

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For Storm and her family, cast iron is a versatile and reliable choice. “Cast iron is incredibly user-friendly once you learn how to use and clean it,” she explains. “Many don’t realize how naturally nonstick it becomes when well-seasoned. If you cook in your cast iron regularly and clean it properly with no soap, just hot water and a scrub, you’re technically seasoning it a little bit every time.” Storm loves cast iron’s slick surface for egg dishes and golden-edged pancakes. “The same pan can easily go from stovetop to oven. We’ve made lasagna, casseroles, cornbread, skillet meals, roasted vegetables and

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January 2026

Conscious Eating

Soulful Sourdough Why This Bread Still Heals by Maya Whitman

ourdough, made from flour, water, salt and starter, is the oldest form of leavened bread, originating with the ancient Egyptians. Unlike most yeast breads, sourdough has a low glycemic index and does not spike blood sugar levels. A 2024 study in Foods highlights its benefits compared to other types of bread, including improved digestibility, high mineral and antioxidant content, better blood sugar control and improved dietary fiber composition, including prebiotics to feed healthy gut bacteria.

it cools, smell the warmth of grain and time, and know that something very old and very human has happened in your own kitchen,” says Lisa Robitaille, founder of Great Lakes Sourdough, in Kingston, Ontario, Canada.

While many yeast breads cause bloating and other gut discomforts, sourdough is gentler. According to the Mayo Clinic, regular consumption of sourdough can improve the intestinal microbiome. “During a long fermentation, the yeast and bacteria produce enzymes that help break down gluten and some carbohydrates and reduce phytic acid, a grain compound that can block mineral absorption. The result is a sourdough bread many people find easier to digest,” explains Katya Nikolov, a cancer research scientist and owner of Dubuque Bakery, in Snohomish, Washington. “My view is simple and science-first: When it is slowly fermented and made with high-quality flour, sourdough can be a delicious, gut-friendly ally within a varied, balanced diet.” According to Emily Harryman, owner of Plain Jane Bakes, in Keller, Texas, and author of the upcoming cookbook Plain Jane Sourdough, her customers with irritable bowel syndrome and gluten intolerance attest to sourdough’s superiority. “I had one customer in particular who relayed to me that my bread was the only bread she could eat,” Harryman boasts. “She took my

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With knowledge, a good starter and patience, sourdough can become a lifelong friend, offering more than just the iconic crusty loaf. “The same living starter that makes a loaf rise can become the morning’s pancakes, the evening’s pizza or even a tray of chocolate chip cookies,” says Robitaille. “Once you understand how the culture Artisans that master its versatility also find behaves, you can shape it into nearly anysourdough to be a source of emotional thing: soft rolls, bagels, waffles, muffins, nourishment. “You hear the crust crackle as even pastry.”

A Belly-Friendly Treat

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sourdough class before she moved out of state so she could replicate it in her new home. It was such a blessing to her.”

Tips for Beginners

A sourdough starter is a live, active, fermented culture made from flour and water that acts as a leavening agent for baked goods, replacing commercial yeast and providing a signature tangy flavor. Sourdough starters vary greatly depending on water-to-flour ratios (from liquid to stiff), flavor profiles (from tangy to sour to slightly sweet) and flour types (from whole grain rye to whole wheat to unbleached all-purpose). The secret to sourdough success is letting nature take its course. Fresh herbs, fruit, cheese, seeds or chocolate can be folded into the dough for a delicious taste experience, but behind every fresh-from-the-oven masterpiece is a good starter. Each one is unique, thanks to a mélange of elements. As Harryman explains, “When the wild yeasts from the starter mingle and consume the sugars in the flour, carbon dioxide gas is released. The dough’s gluten network traps the gas, causing the dough to rise, yielding sourdough’s renowned, airy crumb.” “Sourdough bread baking isn’t just following a recipe; it’s understanding the living system in your bowl and a constant response to a changing environment like temperature, season, humidity and flour,” says Nikolov, who recommends using a scale, keeping notes and aiming for steady, comfortable temperatures between 72° and 78° F for both the starter and dough. She generally prefers clean, non-processed, organic whole-grain flours milled directly from the grain, as well as ancient wheats like einkorn and spelt. For reliability and depth of flavor, Harryman suggests acquiring a mature starter fed with organic flour, ideally dark rye. This can be accomplished by connecting with a local sourdough baker or ordering a well-reviewed, dehydrated sourdough starter. “They are fairly easy to revive, and some are nearly 100 years old in maturity,” she explains. For a gluten-free option, she recommends building a starter from scratch to be sure of its purity. Robitaille underscores the importance of time, grain and imagination for flavor. “Red Fife [a North American heirloom wheat variety] brings a quiet sweetness; rye adds depth and spice; and whole wheat speaks of the harvest field,” she explains. In a busy world, baking bread can be a grounding, meditative act that also nourishes family and friends. “There is a kind of stillness in the act of baking that feels sacred. You watch a living culture transform simple ingredients into sustenance,” she muses. “That, to me, is magic.” Maya Whitman is a frequent writer for Natural Awakenings.

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January 2026

Conscious Eating

Raw milk Gruyère cheese, organic onions caramelized in beef tallow and fresh chives make this loaf truly memorable. YIELD: 1 LOAF 4 cups plus 2 Tbsp organic bread flour ¾ cup active sourdough starter 2 cups plus 2 tsp room-temperature water ½ cup grass-fed beef stock 1½ tsp salt 1½ Tbsp fresh chives 1 small organic onion, sliced thin 1 Tbsp beef tallow 3 oz raw milk Gruyère, cubed To caramelize the onions, heat the beef tallow in a large skillet or Dutch oven over medium-low heat. Add the onions and stir to coat. Let them cook, stirring occasionally, until they are deeply browned and caramelized, about 45 minutes to an hour. Keep the onions in the refrigerator until they are ready to be used. In a large glass bowl, combine the flour, active starter, water, beef stock, salt, chives and caramelized onions. Mix thoroughly. The bulk fermentation process begins as soon as the starter is mixed with the other ingredients, which means that the dough will rise and grow in size while it ferments. Cover the

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FRENCH ONION SOURDOUGH

dough with a damp linen kitchen towel and let it rest for 1 hour at room temperature. Stretch and fold the dough as follows: With lightly wet fingertips, grab a portion of the dough and stretch it upward. Fold the dough over toward the center of the bowl. Give the bowl a quarter turn and repeat the stretch and fold. Continue to turn, stretch and fold until the circle is complete. Cover the dough and let it sit for 30 minutes.

Once the dough has proofed, turn it out onto a clean work surface and shape it into a ball by hand—this is called a preshape. Let it rest for 10 minutes on the counter uncovered. After this pre-shape, it is time to shape the dough. The goal is to create good tension that will help keep the dough’s shape while it bakes. Prepare a banneton (or extra-large bowl) lined with a linen cloth generously dusted with flour. Turn the dough top side down, then perform a letter fold, folding top to center then bottom to center. Roll the loaf like a burrito and crimp the sides. Place the loaf into the banneton. If any cubes of cheese are sticking out on the bottom of the dough, tuck them in by pulling a bit of dough over them. This will prevent the bottom of the crust from burning.

Repeat this stretch-and-fold process two more times, letting the dough rest for 30 minutes in between.

Transfer the banneton basket to the refrigerator and let the loaf cold proof for 12 to 24 hours.

Evenly distribute the cheese over the surface of the dough and perform one more set of stretch and folds.

Place an oven-safe cast iron Dutch oven with the lid onto the center rack of the oven. Preheat the oven to 490° F.

Continue to ferment the dough for 2 to 4 more hours until it has proofed or domed in the bowl with various sized bubbles visible along the sides of the dough. (The dough will ferment faster on a warm day and slower on a chilly day.)

Once the oven has preheated, remove the loaf from the refrigerator and turn it out onto a 12-by-12-inch piece of unbleached parchment paper. Using a bread lame knife (or sharp paring knife), score the loaf down the center. Top with finely grated Gruyère and fresh chives. Transfer the loaf on the parchment paper into the Dutch oven and seal it with the lid. Bake covered for 25 minutes. Remove the lid and bake for an additional 20 to 25 minutes uncovered. Remove the loaf from the oven and immediately transfer it to a wire rack to cool. Cut the loaf once it has fully cooled and store it wrapped in a linen kitchen towel at room temperature for up to three days. Recipe courtesy of Emily Harryman.

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SOURDOUGH CINNAMON CARDAMOM BUNS

FOR DOUGH 2 large eggs 1 cup active sourdough starter ¼ cup sugar 1⅓ cup whole milk 5¾ cups bread flour 2½ tsp salt 8½ Tbsp softened butter

FOR FILLING 8½ Tbsp softened butter ¾ cup brown sugar 2 Tbsp Ceylon cinnamon 1 tsp ground cardamom FOR FROSTING 7 oz cream cheese ⅓ cup or 2.67 oz softened butter ½ cup powdered sugar 1 tsp vanilla extract

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YIELD: 6 BUNS

The next morning, remove the dough from the refrigerator and let it rest at room temperature for 1 hour. Roll the dough into a 9-by-12-inch rectangle.

Add the eggs, sourdough starter and sugar to the bowl of a stand mixer fitted with the paddle attachment. Mix to combine.

In a small bowl, mix the softened butter, brown sugar, cinnamon and cardamom into a smooth filling. Spread the filling evenly over the dough, leaving a small border around the edges. Using a pizza wheel, cut the dough into 6 strips about 2½ inches wide.

With the machine running, slowly pour in the milk. Add the flour and salt. Mix until a rough, sticky dough forms, about 1 minute. Scrape down the sides of the bowl.

Roll each strip tightly into a spiral to form tall, distinct buns. Arrange the spirals in a 9-by-12-inch ceramic pan, leaving space between each one to allow for expansion during proofing.

Cover the bowl with a damp towel and let the dough rest for 30 minutes.

Cover and let rise in a warm spot such as an oven with the light on or near a sunny window for 1 hour. Buns are ready to bake when they look puffy, jiggly and spring back slowly when pressed.

Switch the stand mixer to the dough hook. Knead on medium-low speed for 6 to 8 minutes. The dough should be soft, supple and pull away from the sides.

Preheat the oven to 350° F. Bake for 25 to 30 minutes, until golden brown and fully set in the center.

Gradually incorporate the softened butter, one piece at a time, allowing each addition to fully absorb. Continue kneading until the dough is elastic and slightly tacky.

To prepare the frosting, beat cream cheese and butter until smooth. Add powdered sugar and vanilla. Mix until creamy. Spread frosting over warm buns and serve.

Cover the dough and let it rest at room temperature for 2 hours.

Recipe courtesy of Lisa Robitaille.

Transfer to the refrigerator and cold proof for 12 to 18 hours.

Conscious Eating

YIELD: 1 LOAF 3 cups white-bread or all-purpose flour 1 cup whole-wheat flour 1½ cup water ½ cup active sourdough starter ¾ Tbsp honey 1¾ tsp salt Rice flour for dusting Combine all ingredients except the rice flour in a bowl or stand mixer. Mix just until no dry flour remains and the dough is cohesive. The bulk fermentation process begins as soon as the starter is mixed with the other ingredients, which means that the dough will rise and grow in size while it ferments. Cover the dough with a damp linen kitchen towel and let it rest for 30 minutes to an hour at 73° to 75° F room temperature. Stretch and fold the dough as follows: With lightly wet fingertips, grab a portion of the dough and stretch it upward. Fold the dough over toward the center of the bowl. Give the bowl a quarter turn and repeat the stretch and fold. Continue to turn, stretch and fold until the circle is complete. Cover the dough and let it sit for 30 minutes. Repeat this stretch-and-fold process three more

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times, letting the dough rest for 30 minutes in between. After the fourth set of stretch-and-folds, cover the dough with a linen cloth or towel and allow it to ferment at room temperature. Let the dough proof (rise until the needed bulk is complete) approximately 5 hours, but the time may vary. Watch the dough, not the clock, looking for a noticeable rise of about 60 to 75 percent, a slightly domed surface, bubbles on the surface and an airy feel with a gentle jiggle. Once the dough has proofed, lightly dust the counter with rice flour. Turn out the dough onto a clean work surface and shape it into a ball by hand—this is called a preshape. Let it rest for 20 to 30 minutes on the counter uncovered. Shape the dough and place it seam-side up in a rice-flour dusted banneton (or extra-large bowl lined with a linen cloth). Let the shaped dough rest at room temperature for 1 hour to start fermentation before the cold proof. To cold proof the dough, cover the loaf with a damp linen kitchen towel and refrigerate 12 to 16 hours. Place an oven-safe cast iron Dutch oven with the lid onto the center rack of the oven.

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EVERYDAY SOURDOUGH LOAF WITH HONEY

Preheat the oven to 480° F for 1 hour. Invert the cold dough onto parchment paper, score the loaf, load it into the hot Dutch oven and cover it with the lid. Bake covered for 20 minutes to trap steam and drive dough expansion. After 20 minutes, remove the lid, reduce the oven to 450° F and bake for an additional 15 to 20 minutes until the loaf is deep golden. It is ready when the internal temperature is 205° to 210° F. Let the loaf cool for 1 to 2 hours before slicing, so that the crumb can set. Recipe courtesy of Katya Nikolov of Dubuque Bakery.

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Proudly Announces — A Mini Documentary by

Coming 2026 — On National & Local Public Television

A Mini Documentary on The Regenerative Whole Health Movement Real People. Real Insights. Real Practitioners. Real Healing.

hosted by critically acclaimed actress Be Inspired. Be Empowered. Be Well.

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Feature Story

The Power of Integrative Medicine A Guide to Whole-Person Care by Hannah Tytus

s interest in health and wellness grows, more people are seeking medical models that go beyond symptom treatment and disease management. Integrative medicine has emerged as one such approach, blending conventional and complementary methods to address the health of the whole person. An integrative health approach offers a practical, evidence-informed framework for personalized care. Its focus is shifting the conversation to prevention by cultivating holistic health that goes beyond the absence of disease.

Defining Integrative Medicine

The Academic Consortium for Integrative Medicine & Health defines integrative medicine as a philosophy that emphasizes the practitioner-patient relationship, focuses on the whole person, is evidence based and draws on all appropriate therapies and lifestyle approaches that promote optimal health and healing. Brent Bauer, M.D., a professor of medicine and the research chair for Mayo Clinic Integrative Medicine and Health, describes it as “bringing the best of both conventional

and evidence-based complementary therapies together to optimally meet the needs of the patient. We simply ask, what is the best therapy for the individual patient? That gets us back to what I would think of as plain old good medicine.” On an integrative health team, medical doctors may work alongside acupuncturists, naturopaths, herbalists, chiropractors, massage therapists or any number of specialized practitioners. “Integrative medicine is taking the best of what we call Western medicine and integrating it into what is practiced in other parts of the world to create a health plan where the patient is the focus,” says Hakima Amri, Ph.D., co-director of the integrative medicine and health sciences program at Georgetown University. These other medicine systems include Traditional Chinese Medicine, Indian Ayurveda, Unani-Tibb medicine, homeopathy and others.

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The Whole-Person Mindset

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Integrative medicine is about viewing patients holistically, considering all parts of their humanity. Rather than examining organs or systems in isolation, practitioners evaluate the multitude of factors that influence illness or well-being. It emphasizes disease prevention, resilience building and health restoration throughout the lifespan. “We bring a whole team of practitioners to work with the patient, to look at the patient as a whole and not only treat symptoms, but to truly heal the patient,” explains Amri.

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Whole-person health rests on five key principles: patient-centered, relationship-based care; personalized health plans; attention to physical, mental and spiritual well-being; prevention and self-responsibility; and collaboration across modalities and providers. It acknowledges the patient as being embedded in environmental, relational, emotional and spiritual contexts that each play a part.

Integrative Medicine in Practice

Bauer explains how an integrative approach might work for a surgery patient. “If they have pain, a conventional approach might include medications, physical therapy or perhaps an injection. As an integrative physician, I have an even larger toolkit with things such as acupuncture, tuina (a Chinese bodywork technique), massage, mind-body practices like yoga and meditation, herbs and supplements, and low-level laser therapy.” As the medical doctor leading the team, Bauer confers with other inhouse practitioners to build a customized care plan. This expanded toolkit gives him a better chance of finding a therapy that not only works for the patient but also fits their personal preferences to optimize their quality of life.

chronic disease. By definition, most chronic illnesses are ones that conventional medicine cannot cure.” At the Mayo Clinic, he sees firsthand how integrative approaches can transform lives. He often introduces mindfulness and biofeedback-based meditation to help patients manage stress. Beyond symptom relief, Bauer emphasizes a comprehensive lifestyle framework rooted in integrative principles that include balanced nutrition, regular exercise, daily mind-body practice, restorative sleep, strong social and spiritual connections, and time in nature, finding these evidence-based habits to be not only restorative, but profoundly transformative.

Misconceptions and Skepticism

When it comes to innovative healing philosophies, myths abound. Here are some common misconceptions about integrative medicine. • Myth: Integrative medicine is exotic. People often think it is coming from elsewhere—other people’s traditions—and not our culture, yet many of the modalities were founded in the West, including naturopathy, chiropractic, osteopathy and homeopathy, notes Amri. • Myth: Integrative is the same as alternative. Integrative medicine is not alternative medicine. Alternative therapies replace conventional care, often without scientific evidence, while integrative medicine combines evidence-based approaches for positive outcomes. • Myth: There is little scientific evidence. According to Amri, the assumption that there is no scientific evidence to support the use of integrative medicine is 30 years out of date. Today, almost every major healing modality has been studied. Bauer highlights the scale of research, pointing to the Mayo Clinic Integrative Medicine program, which has published more than 600

Why Whole-Person Health Matters

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“Chronic conditions are the biggest plight to humanity today. People are living with cardiovascular disease, diabetes, allergies, irritable bowel disorders and more, often with multiple conditions at once,” says Amri. Chronic disease is now a leading health challenge in the United States, heavily impacting quality of life for many. One in four American adults lives with chronic pain. At the same time, the use of complementary and integrative approaches has risen sharply from 19.2 percent in 2002 to 36.7 percent in 2022, with increases in yoga and meditation leading the growth. “I think integrative medicine is an excellent approach for any patient,” says Bauer. “But I think it really shines when it comes to patients with Make sure to let our advertisers know you found them in

January 2026

Feature Story

Methods-of-Care Glossary peakSTOCK from Getty Images/CanvaPro

by Hannah Tytus • Conventional medicine (also Western, biomedicine or allopathic medicine) is mainstream medicine that relies on the scientific method and considers the body as divisible into discrete and measurable parts. From primary care physicians to pediatricians and dentists, most medical doctors provide this type of care. In emergency rooms and urgent care facilities, conventional practitioners offer critical, lifesaving measures every day.

• Alternative medicine includes medical modalities used in place of conventional care, often lacking evidence and not recommended by science professionals. For example, forgoing chemotherapy in favor of herbal remedies is considered alternative and is not recommended by most health professionals.

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• Integrative medicine is a coordinated, multimodal approach combining both conventional and non-conventional therapies that have been supported by evidence. For example, integrating chemotherapy, medical massage and acupuncture under one roof allows practitioners to collaborate on a patient’s progress and share treatment strategies.

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peer-reviewed manuscripts covering hundreds of clinical trials over three decades showing the benefits of massage, acupuncture and mind-body practices.

Communicating With Healthcare Providers

Although one-third of adults report using complementary and integrative medicine modalities, at least 42 percent of users do not disclose their integrative therapy usage to their doctor. This nondisclosure can be dangerous, as many integrative modalities can potentially interact with medications or chronic conditions. Amri offers an example: “Ginkgo biloba is good for improving memory, but it is also a blood thinner. If someone is on prescription blood thinners, it could cause serious complications.” Many herbs and supplements can interact with prescription medications and preexisting conditions, so it is very important to establish an open and honest dialogue with healthcare providers. To facilitate good conversations, Amri advises patients to be open

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• Complementary medicine involves medical techniques used alongside conventional standard of care. For example, acupuncture can be used as a way to ease the side effects of chemotherapy. Under this model, the various practitioners do not work together as a team to coordinate care plans.

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and well-prepared. She encourages patients to bring their research materials with them to their appointments: “Do your research ahead of time,” she says. “If there are papers or studies you find interesting, take them with you and share them with your doctor. Be prepared and explain why you want to try certain therapies.” “Physicians can do their part by listening carefully and by honestly acknowledging where their knowledge base might be limited,” says Bauer. “This is a great time for them to reach out to their integrative medicine colleagues and have them provide guidance to help meet the patient’s needs with evidence-based approaches.”

Looking Ahead

Despite the growth in integrative medicine, key barriers remain. Bauer points to insurance as the biggest gap, explaining, “Very few of these evidence-based, helpful, cost-avoiding therapies are covered by payers. My hope is that we see that change significantly in the immediate future. In a five-to-ten-year time frame, I think we’ll simply drop all the labels and call it good medicine.” Amri also sees the field evolving quickly. “We’ve been training a whole generation of researchers that look at things differently,” she remarks, adding that policy reform and adequate reimbursements are essential to making integrative care more accessible. Integrative medicine brings together evidence, empathy and empowerment, uniting the best of conventional, traditional and complementary approaches. It emphasizes collaboration between patients and providers, shared responsibility for wellness and a comprehensive focus on the whole person. By bridging therapies, fostering dialogue and addressing chronic disease with both science and compassion, integrative care offers a hopeful path to redefining modern health. Hannah Tytus is an integrative health coach, researcher and content creator at KnoWEwell, P.B.C., and former writer at the National Institutes of Health. Make sure to let our advertisers know you found them in

January 2026

Fit Body

Strong for Life The Power of Functional Fitness by Zak Logan

decline in mobility begins between ages 40 and 55 and accelerates with each decade, according to a 2017 study in The Journals of Gerontology. The U.S. Census Bureau reports that nearly 40 percent of people aged 65 and older have at least one disability. However, consistent, targeted activity can maintain or even improve the ability to rise from a chair, climb stairs, carry groceries or get onto the floor. Functional fitness exercises that mimic daily tasks like reaching, twisting, squatting and bending enhance quality of life, manage pain and aid injury recovery at any age.

Moving Better, Not Harder

Aches and pains or feelings of limitation often result from a lack of consistent movement, rather than biological age. “As our world has gone more toward technology,

we’ve created a situation where we need to get our movement and cardio elsewhere,” observes Sharon Bourke, a certified medical exercise specialist and executive director of The Life Energy Foundation, in Rockville, Maryland. Because she lives with the challenges of fibromyalgia, Bourke knows firsthand how ill health can lead to loss of fitness. She shares, “I started walking only five minutes a day because I would get a setback if I did more. I did this for two weeks. Once I was gaining energy, I added another five minutes. Every time I had a couple of good weeks, I would add more. Was it slow? Yes. Was it worth it? Oh yes!”

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A 2021 systematic review in Frontiers in Physiology found functional training

beneficial for the development of agility, balance and speed. And a 2024 study in Advances in Rheumatology showed that a functional fitness program for fibromyalgia patients was more effective than stretching exercises at reducing pain and improving quality of life and general health. Additional benefits include better cardiovascular health and improved metabolism, without the need for expensive gym memberships or elaborate equipment.

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According to certified fitness coach Travis Weber, in Mountain View, California, functional fitness focuses on how the body moves as a system, not on bulking specific muscle groups. “It’s about moving better, not harder,” he explains. “When performed correctly, these exercises let the body stretch and strengthen at the same time, building mobile, flexible strength that translates directly to everyday life.”

Vital Moves and Modifications

For easier chair access or stair climbing, Harvard Health recommends functional exercises like the stationary split squat, which targets the quads, gluteal muscles and hamstrings; addresses muscular imbalances by working each leg separately; and is gentler on the knees and ankles than traditional lunges. A stationary split squat starts in a lunge position, lowering the back knee to tap the floor while keeping the upper body straight and holding onto a chair for stability.

Bourke confirms that strict training routines are not necessary, sharing, “Play with your kids or grandkids. Dance around the house. Sit less. Get up and do some tasks like cleaning or running errands rather than having things delivered.”

Weber points out that the body moves more freely without heavy resistance; for example, stretching with a weight instead of tightening against it improves flexibility and mobility over time. He recommends lightweight deadlifts and any lightweight squat variation, “because they recruit nearly every muscle in the body while allowing you to move with control and awareness, reinforcing strength and coordination in everyday tasks like bending, lifting or getting up from the floor.” For those seeking a trainer or class, he advises finding an instructor that prioritizes form and quality of movement over speed or intensity. If a full workout isn’t feasible, he suggests a 15-to-20-minute walk that can make a huge difference.

Zak Logan is a freelance health writer dedicated to holistic living.

Weber asserts, “Building healthy habits doesn’t have to mean overhauling your life. It’s about small, consistent actions that add up. When movement and recovery both feel rewarding, consistency becomes natural.”

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Stationary split squat

deceleration (slowing down) to build strength in a certain movement pattern. For instance, going from sitting to standing at a timed speed would increase your ability to get up out of a chair,” explains Bourke, emphasizing fitness geared toward multi-joint movements that resemble everyday activities. Some of her clients that struggled to get up and down from the floor improved by engaging in functional exercises while in bed, and she endorses tailored exercise regimens for pain reduction.

Self-discipline is doing what’s right instead of doing what you feel like doing. —Eliud Kipchoge

Squats, with or without weights, strengthen core, leg and gluteal muscles needed to rise from a chair or lift objects. Classic push-ups can be done on the floor from toes or knees, or against a wall. Upper body strength enables picking up a toddler and placing a suitcase in the overhead bin. “Some exercises use your own body weight with acceleration (going fast) and Make sure to let our advertisers know you found them in

January 2026

Healing Ways

Intergenerational Living A Healing Model for Families and Communities by Hannah Tytus

octor of Natural Medicine Sofia Chavez, a curandera, or traditional healer, reflects on her vibrant upbringing in New Mexico. “I grew up with Native American, Latinx, Mexica, Navajo, and Apache family—the blended people and traditions of New Mexico,” she recalls. “I spent a lot of time with my great-grandparents. The tradition was to let your hair grow long, and I remember how my great-grandfather would sit on the front porch with me and braid my hair.” This early immersion in family, ceremony and the rhythms of the land shaped Chavez’s lifelong path of healing.

Today, her daughter is all grown up and has children of her own. To preserve the family heritage, Chavez once again lives in a mixed-generation home, allowing her to share important values and traditions with

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After moving across the country and starting her own family, Chavez returned to visit her mother’s New Mexico ranch with

a 5-year-old daughter. The visit was joyful, but Chavez was struck by the fact that her daughter barely knew her grandmother, seeing her as a kind stranger rather than a close relation. “My children didn’t experience grandparents the way I did, didn’t know them as I did, and this is how language, culture and ceremony become lost,” she laments. The daily sharing of customs and storytelling that Chavez valued so highly growing up with her grandparents was possible only because of their proximity.

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her grandchildren. This is reflective of a larger trend as multigenerational households are on the rise again after having declined in the mid-20th century.

Adapting to Shifting Trends

Ginger Raya, Ed.D., a healthcare executive, educator, speaker and executive coach in El Paso, Texas, views intergenerational living as a response to systemic strain and a necessity for mutual care. “The benefit is that you have more support—someone who can help you out,” she explains. “If your child is sick, someone can call and advocate for you. Someone can take your parent to an appointment. In this economy, living together is going to make more and more sense.” Chavez points out, “During the 1950s through the 1990s, there was such an emphasis on doing things on your own, driven by prosperity. In that independence, we forgot that we need each other. Now the cycle continues, and our world is flowing into different times. We’re remembering that we need one another.” Within her cultural beliefs, which view the world as inherently cyclical and relational, this shift is part of a larger pattern. “We’re living in these cycles of life,” Chavez says. “If we’re going to reclaim our joy and optimism, we have to move forward with it together.” Raya acknowledges that while families are remembering the value of connection, they are also confronting long-held cultural stigmas. “We carry unnecessary shame about

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song. In other communities, therapy together can help ease tensions and build bridges. Intergenerational living presents challenges but also offers connection, learning and wisdom across generations. For Chavez, “Traditions are a beautiful way to share our love.” Hannah Tytus is an integrative health coach, researcher and content creator at KnoWEwell, P.B.C., and former writer at the National Institutes of Health.

aging and dependence,” Raya says, adding that increasing dependence with age is a natural part of life. “Why not embrace intergenerational living?”

Leading a Richer Life

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Chavez passes down her way of life through small moments, as her great-grandparents did. “I take my grandchild outside so she can hear me as I do my sun salutations,” she says. “We go to the trees so she can touch the leaves and the bark. My hope is that by being present with me—hearing our prayers and gratitude for food, for nature, for connection—she’ll absorb it. By watching me simply being myself, talking to the earth and the plants, I hope her life will be richer, more vibrant.” Shared living isn’t all harmony. “Sometimes we need our personal, private cave time,” says Chavez, noting that sacred moments of stillness and connection to both nature and spirit are essential for maintaining our equanimity. By honoring this recharge time in ourselves and others, we create the conditions for greater harmony within the household. At the same time, balance and flexibility are also important; Chavez may miss a morning ritual or two if her grandchild is sick or her daughter needs her. It is a reminder that honoring both structure and spontaneity allows intergenerational life to flow more naturally.

Listening Deeply

“When we live together, there are simply more possibilities to talk, to listen, to grow and to connect. By being in environments of togetherness more often, you have more chances to really learn how to listen—far more than when you see each other only a few times a year,” says Chavez. Interpersonal disagreements or “growing pains” can be navigated with a facilitator. In her culture, pláticas—heartfelt, empathetic conversations—are treasured and integral to ceremonies, including the sacred sweat lodge, where a medicine person facilitates emotional and relational healing through an environment of warmth and Make sure to let our advertisers know you found them in

January 2026

Natural Pet

Holistic Health From Nose to Tail Whole-Pet Strategies for Optimized Well-Being by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN

verall pet wellness transcends the mere absence of illness, encompassing body, mind and spirit. From digestion to mood, every system is interconnected in subtle ways that influence how animals feel and behave. Understanding and supporting these connections allows pets to experience more ease, energy and joy in everyday life. An integrative, energy-based approach views animal companions as complete physical, emotional and energetic beings, combining modern veterinary science with natural healing strategies to restore balance and connection. “Holism means that the whole is greater than the sum of its parts. Our pets are more than their bodies made up of tissues and cells, so a holistic approach looks at the bigger picture,” says Dennis W. Thomas, a holistic veterinarian and author of Whole-Pet Healing, adding that conventional veterinary medicine often focuses on individual parts of a pet’s body, whereas a holistic approach includes balanced nutrition, daily movement, emotional connection and a healthy home environment to build lasting vitality.

Clean Nutrition and Proper Hydration

Nutrition is the foundation for vitality, and a pet’s food should nourish, not burden, the body. Whole-pet wellness begins with clean, fresh ingredients and balanced hydration. “We must always look for the best guidance as to how to keep the physical body healthy with proper

nutrition,” says Thomas, noting that food is more than just ingredients; it also carries energy and intention. “People were always looking for the right ingredients, hoping to get the same results, without realizing it was the love Grandma had for the child that made the soup healing,” he says, encouraging pet parents to use the same “energy of gratitude” when preparing their food. Dr. Chris Bessent, a holistic veterinarian and founder of Herbsmith and Medicus Veterinary Diets, stresses the importance of feeding pets whole foods, defined as “real, unprocessed ingredients, not byproducts or powders, but complete, natural foods that retain their original nutrients.” Whole-food meals combine fresh meats, organs, fruits and vegetables—for example, chicken, liver, blueberries and sweet potatoes—to create balanced nutrition. Hydration is equally important for overall wellness. Pets thrive with constant access to clean, filtered water and moisture-rich foods. Adequate hydration supports digestion, circulation and temperature regulation; flushes toxins; and maintains healthy skin and joints.

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Daily Movement and Play

Columbia Edition

Exercise keeps pets strong, alert and emotionally balanced. Movement promotes flexibility and joint health, as well as behavioral stability. “Exercise is a form of self-care for dogs. It keeps their bodies strong, minds sharp and emotions balanced,” says Denise

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Bozenski, a holistic pet health coach, professional dog trainer and certified canine fitness coach based in Phoenix, Arizona. “It’s not about intensity; it’s about consistency, connection and engaging both body and mind.” Bozenski explains that gentle, consistent activity such as walks, swimming and play reduce anxiety and prevent stiffness. Regular movement supports joint health, cardiovascular strength and a healthy weight, as well as providing essential mental stimulation. Dogs are natural explorers that find purpose through activity and engagement with their environment. Regular movement improves behavior. For senior dogs, staying active preserves mobility, comfort and confidence.

behavior and physical state. Emotional balance centers on trust, calm connection and stability. To support this connection, pet parents should focus on creating calm, loving routines, speaking gently and spending unhurried time together. Equally important, creating a safe, toxin-free environment helps pets feel secure. The bond between humans and pets operates on an energetic level, too. Thomas advises, “Where two energetic beings spend a lot of time together, the energy seeks harmony and the two energies become one.” He calls this “quantum entanglement”, noting that pets often share their higher energy with humans, lifting us up, but sometimes absorbing our stress in return. Because pets mirror the energy around them, calm, gratitude and presence at home are essential. Supporting whole-pet wellness involves more than keeping animals healthy; it’s about nurturing balance in every part of their lives. When pet parents meet their pets’ physical, emotional and energetic needs, they build a foundation for lasting vitality and trust. Ruth Roberts, an integrative veterinarian and a holistic health coach for pets, is the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.

Supporting Pets’ Emotional and Energetic Health

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Pets feel deeply, and their emotions directly affect their health and behavior. A 2024 review in the journal Animals reports that various stressors and emotional imbalance can trigger abnormal levels of the stress hormone cortisol, which in turn influences a dog’s

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January 2026

Inspiration

Baby Steps to a Life Well Lived by Marlaina Donato

reathing in the fresh air of a new year can be both invigorating and a little intimidating. We are encouraged to set resolutions, dive headfirst into greater and better lives, and release outdated beliefs. What can begin as a promising path of good intentions may quickly become overwhelming. By spring, some of us may not even remember our January aspirations. But if we silence the well-meaning shoulds and have-tos, it is possible to confidently step into a new chapter at our own pace, increasing our chances of success. This year, instead of lofty resolutions, let’s choose baby steps toward better health or a more peaceful life, basing our hopes on realistic simplicity and modifying our goals into small dedications—sacred vows we uphold and share only with those we trust. Just as a tiny seed lies dormant in the frozen earth waiting for the right moment to transform, we can rise at the perfect time and reveal our vibrant potential. Allotting a little time each day to baby steps can become something to eagerly await—writing another paragraph of that novel-in-progress, cooking something delicious that nourishes the body, learning a few words in a language course or simply saying no to anything that distracts us from nurturing our growth or bliss. Twelve months is not long to transform, build a business or heal on the cellular level. Reaching the end of another year without crossing our personal finish line does not mean we have failed. It simply offers us another opportunity, another 12 months, to continue investing in our baby steps. New year’s resolutions can be a way of living without deadlines.

• Allot 10 minutes twice a day for true self-care, which might include meditation, stillness, listening to music or a few invigorating stretches. • Allocate three hours a week for a cherished project. • View goals as sacred. Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com. 32

Columbia Edition

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Ideas for a brand-new year:

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Community Resource Guide Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, call 839-228-1158 or email MsTracy@MidlandsNA.com.

unhealthy patterns. Together, you’ll create lasting change—without shame or rigid rules. Life’s pressures don’t have to lead to the pantry. Your journey to overcoming stress eating starts here.

ENERGY WORK PEACEFUL PAUSE HEALING

ACUPUNTURE

COLON HEALTH

RADIANT POINT ACUPUNCTURE AND WELLNESS

SPRING RAIN HYDROTHERAPY

Genea Johnson 803-961-2288 RadiantPointAcupuncture@gmail.com RadiantPointAcu.com

With compassion and a deep clinical understanding of Traditional Chinese Medicine (TCM), this practice collaborates with clients to address common concerns such as chronic discomfort, muscular tension, digestive irregularities, and stress-related cranial pressure. Care is grounded in the principles of Chinese Medicine and designed to support the body’s innate self-regulating mechanisms. Rather than focusing solely on isolated symptoms, attention is given to identifying underlying patterns of imbalance—allowing for a more comprehensive approach to restoring harmony, promoting vitality, and optimizing overall function. Through a personalized and holistic framework, clients are supported in achieving balance, resilience and longterm well-being using natural, time-honored methods of care.

CHIROPRACTIC DOWDY RUDOLPH CHIROPRACTIC LLC Dr. Dowdy Rudolph, DC 1444 Barnwell St, Columbia 803-376-6293 • DowdyRudolphChiro.com

Dr. Gerald Rudolph, DC, focuses on finding the root cause of your problems and not just treating your pain. He utilizes digital X-rays to help diagnose problems, spinal adjustments to stimulate proper movement of spinal and extremity joints, active therapeutic movement exercises to correct movement disorders, and spinal decompression to help relieve numbness and tingling down your arms and legs. Dowdy Rudolph Chiropractic also offers a state-of-the-art full-body lounge hydromassage table that can help you feel more rejuvenated and relaxed. See ad, page 25.

NOW HIRING Qualified Sales Person Contact Ms Tracy at 839-228-1158

Linda Salyer 120 Kaminer Way Pkwy, Ste H, Columbia 803-361-2620 • LSalyer@ymail.com All disease begins in the colon. Constipation; slow, sluggish bowel; gas and bloating? A colonic will help to rid you of these problems. Colonics promote good digestion, help speed metabolism, help lower cholesterol, and help relieve joint pain. Linda Salyer is IACN certified and a retired nurse. Saturday appointments available with an additional small convenience fee. See ad, page 9.

DECLUTTERING/FENG SHUI ABUNDANCE MANIFESTOR Patricia Whyte PatriciaWhyte.com

Patricia is a global transformational leader and an expert in energy movement and manifesting. She is a certified Diamond Life Coach and Diamond certified in Feng Shui. Feng Shui is the art of creating a harmonious and balanced environment by optimizing the flow of energy within a space. Many people feel stuck or overwhelmed in their careers, relationships or health. Clutter and disorganization are often part of the problem. Patricia offers a solution to help you move forward and live the life you deserve. Let her help you find your personal key to unlock your true potential and create a life filled with abundance, joy and boundless possibilities.

EMOTIONAL/STRESS EATING THE SHIFTING SAND

Juanita Ecker 518-941-9249 Juanita@TheShiftingSand.com TheShiftingSand.com Are you tired of turning to food to numb your feelings and finding comfort at the bottom of a snack bowl? Transform your relationship with food and stress. Stress eating isn’t about weakness—it’s about trapped emotions from past experiences that drive you to seek comfort in food. Juanita uses a gentle energy healing technique to identify and release emotional blocks, helping you break free from

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Dr. Malai Roper 803-814-4001 DrMalai@PeacefulPauseHealing.com PeacefulPauseHealing.com Dr. Malai Roper is a metaphysician and holistic wellness guide offering therapies that honor the body, mind and spirit. She blends indigenous traditions and metaphysical guidance into personalized experiences for women seeking balance and renewal. Her work creates a safe space for feminine healing, supporting rest, release and reconnection with inner wisdom. Through energy healing, sound medicine and soul work, Dr. Malai helps women reclaim their vitality and align with their true essence. She hosts wellness retreats and offers in-person and online certification trainings in Reiki and Sound Healing. See ad, page 9.

FOOT WELLNESS FOOT SAVI

7001 St Andrews Rd, Ste A Certified Board Pedorthist and Brace Specialist 803-781-1230 • FootSavi.com With more than 30-plus years in the footcare/footwear industry, Sion Owen helps with a variety of issues, including gait analysis, foot assessments, custom orthotics, bracing and compression therapy, plantar fascia pain, neuropathy and fitting for therapeutic shoes for patients with diabetes, arthritis, painful bunions, callouses and hammer toes. Call to schedule an appointment! See ad, page 7.

GRIEF/BEREAVEMENT SERVICES GRIEF AND BEREAVEMENT RESOURCE CENTER INC

Sylvia Grant, MSW, BSW, GC-C 140 Stoneridge Dr, Ste 430, Columbia 803-606-3032 (text) or 803-386-9069 (call) Info@GriefAndBereavementrc.org GriefAndBereavementrc.org The Grief and Bereavement Resource Center, founded by Army veteran Sylvia Grant, MSW, provides compassionate support, counseling and educational resources to help individuals and families navigate loss. Rooted in community care, the center empowers people to process grief, find healing, and thrive through shared support and professional guidance. It’s time to stop hurting and start healing. You don’t have to do it alone. Call to make an appointment today.

January 2026

HEALTH & WELLNESS

HERBS & DETOX

ORIGINAL ORIGINS HEALTH AND WELLNESS

SPHINX PAW JAN SHAW PERSONAL TRAINING 3400 Two Notch Rd, Columbia & MASSAGE

Tracy R. Jacox • 833-678-7229 OriginalOriginshw@gmail.com OriginalOriginshw.com

Ms. Tracy has over 30 years of experience in the medical field. Original Origins can assist you with maximizing your health and wellness holistically! Our wide range of services include health coach partnering, comprehensive health evaluations, comprehensive cooking experiences, and a comprehensive kitchen evaluation. Your health is your wealth! See ad, page 3.

POSITIVE PROJECTIONS LLC Donna Mack 803-766-4913 PositiveProjectionsllc@gmail.com PositiveProjectionsllc.com

Donna Mack and her team bring over 30 years of combined experience in offering health and wellness classes. Our courses are designed to empower participants to live their healthiest and happiest lives as they age. We’ve seen firsthand how gaining greater understanding of health impacts and making simple changes in lifestyles can lead to real healing. We offer a signature Healthy Body Health class to provide you with an “owner’s manual” for your body, offering practical tools and a personalized plan to help you take charge of maintaining your health for a lifetime. Call to make an appointment today.

THE HAPPINESS–HEALTH CONNECTION

Monica Vidal 386-333-2871 MonicaVidal@ TheHappinessHealthConnection.com TheHappinessHealthConnection.com Embark on a journey of creative wellness and discover the art of thriving. The Happiness–Health Connection offers coping tools that empower you to cultivate positive, lasting habits—releasing the happiness already within you. Positive emotions nurture the body and soul, promoting a healthier, more fulfilling life. Whether you seek solace through grief, empowerment for your mind, or the deep bond of self-discovery, our exercises are designed to meet you where you are. Join a community of kindred spirits where emotions inspire creativity, connections flourish, and shared experiences lead to greater joy and wholeness. See ad, page 27.

Columbia Edition

MASSAGE THERAPY

803-754-3922 (MAS1935) SphinxPaw.com 806 12th St, West Columbia

Discover a haven for holistic well-being at Sphinx Paw. Sphinx Paw has been at the forefront of healing in the Columbia area since 2007. We offer a diverse selection of herbs, books, candles and incense to support natural detoxification, personal healing and spiritual growth. Embrace your wellness journey with our thoughtfully chosen products and expert guidance. Our distinctive resources promote holistic self-care, natural detoxification, weight loss, personal healing, and spiritual growth throughout all phases of life. Sphinx Paw has everything you need to support you in a life of health excellence and well-being.

INTEGRATIVE & HOLISTIC MEDICINE EXPECT WELLNESS

Dr. Rachel Hall 130 Suber Rd, Columbia 803-796-1702 • DrRachelHall.com reception@drrachelhall.com Find us on Facebook for great health tips. Integrative/Holistic medicine consults for anyone wanting to approach their health more naturally. Dr. Rachel Hall is board certified in both family medicine and integrative holistic medicine. Together we will focus on finding the root of the problem, not just treating symptoms. Call today for a consult if you are looking to achieve balance. In-house diagnostic labs and therapies. See ad, page 5.

LOCAL RETREAT JOY LEE CONNOR

Healing Minster at Springhill AtONEment Center 803-447-6499 Joy has more than 30 years of experience in energy and bodywork. She teaches Reiki, Touch for Health, Meditation, Yoga, Ayurveda and A Course in Miracles. Joy welcomes and sees clients who are ready to shed guilt and limitations in favor of forgiveness and freedom. One hundred acres of trees surround this pristine location for healing at Springhill AtONEment Center. Nature walks and fireside gatherings available. Contact Joy at 803-447-6499.

803-360-7895 • JanShawHealth.com Jan Shaw has many years of experience in exercise physiology and massage. She specializes in the John F. Barnes method of Myofascial Release Therapy; holds an M.S. in Exercise Science; has worked in rehab medicine for 10 years re-training patients with a myriad of physical injuries; and is skilled in MFR 1, 2, Unwinding, SES and Cervicothoracic. Whatever your needs, Shaw has the education and experience to help you.

NATURAL HEALTH STORE GARNER’S NATURAL LIFE

4840 Forest Dr, Ste 15-A, Columbia 803-454-7700 5166 Sunset Blvd, Ste C, Lexington 803-973-3001 GarnersNaturalLife.com Garners Natural Life is a locally and family-owned natural health store that has been a staple in the community for decades. Improve your health with the purest, most innovative high-quality natural products, including vitamins, herbal supplements and aromatherapy. Their newest product, GLP1 Pro, is a probiotic blend that supports healthy weight management and helps curb food cravings. They also offer a full line of chemical-free shampoos, conditioners and natural soaps. Take your health somewhere it’s never been—visit one of their local locations today.

PELVIC HEALTH PROSPER AND THRIVE PELVIC HEALTH AND WELLNESS

Dr. Kelsey Stegall 120 Sparkleberry Crossing Rd, Columbia 803-250-1836 Kelsey@ProsperAndThrive.co ProsperAndThrive.co Dr. Kelsey Stegall is a Board-Certified Clinical Specialist in Women’s Health Physical Therapy. Pelvic floor therapy strengthens muscles supporting the bladder, bowels and reproductive organs in men and women. Dr. Kelsey assists men and women in improving bladder and bowel control, as well as enhancing sexual function. Her therapy techniques help women improve recovery after childbirth and gynecological procedures, and she also assists men in improving recovery after prostate surgery and men with pelvic pain and dysfunction.

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SKIN THERAPY

THERMOGRAPHY

LUVEVA AESTHETICS SPA

ABOUT YOUR HEALTH INC

Eva Rigney, RN Certified Esthetician 630-17 Promenade Pl, Ste 401, Columbia LuvevaSpa.GlossGenius.com Eva Rigney is an Aesthetic Nurse and an Army Veteran. She has been in the medical field for more than 20 years and focuses on her lifelong passion of skin care. She incorporates updated and newest innovations in esthetics, such as permanent makeup (PMU), including 3D areola, Botox and more. She enjoys providing facial and body treatments, along with advanced techniques. She shares her knowledge on skin care, and assists with recommendations of the Luveva skin care line. “My goal is to help everyone achieve revitalized healthy skin,” she says. See ad, page 29.

SPIRITUAL CENTER CELTIC WISDOM CENTER

Edwina@CelticWisdomCenter.com CelticWisdomCenter.com The Celtic Wisdom Center is an eco-spiritual nonprofit community that embraces Celtic worship, contemplative practices, and spiritual direction. Through unique offerings like wander walks and contemplative nature experiences, we invite individuals to connect with the divine through nature and engage in Earth-centered practices that foster spiritual community. At the Celtic Wisdom Center, the timeless wisdom of the Celtic spiritual heritage helps transform the ordinary into the sacred. This is a holy and safe space to explore your spiritual path, deepen your connection with the divine, care for the Earth, and find a supportive community dedicated to holistic living. All are welcome.

THERAPEUTIC SEWING SEW AND HEAL

Jacquelyn Odom 7825 Broad River Rd, Ste 200, Irmo 828-590-1228 SewAndHeal@gmail.com SewAndHeal.My.Canva.Site Sew and Heal is a nonprofit organization founded by Jaqueline, inspired by her journey of using sewing as an outlet to overcome the challenges of PTSD, anxiety and depression stemming from her military trauma. The organization empowers women and children to find healing and creativity through the art of sewing, turning pain into purpose. Sew and Heal provides a safe and supportive space for healing through sewing. Their mission is to foster emotional well-being, creativity and connection.

120 Kaminer Way Pkwy, Ste J, Columbia 803-798-8687 • AboutYourHealthSC.com For 20-plus years, we’ve helped people find answers and direction with health education and natural wellness services. Thermography (offered since 2009) is a comfortable, no-radiation, noninvasive scan that maps heat and circulation patterns, often showing change before symptoms. Because your body has a unique thermal pattern, shifts over time can suggest imbalances. It’s widely used to monitor breast health and for whole-body screening. We also provide personalized support through Consults, Live/Dry Blood Cell Observation, Mild Hyperbaric sessions, Ozone Therapies, Aqua-Chi Foot Baths, Far Infrared Sauna and more. If you’ve been feeling stuck, overwhelmed or unsure where to begin, call us. We’ll help you take the next step. See ad, page 15.

If you don’t program yourself, life will program you. —Les Brown

Ongoing Events

Sunday

Thursday

Sunday Jazz Brunch–Noon-3pm. Every Sunday. Chayz Lounge invites you to enjoy an elevated brunch experience. Reservations required; must be 21 and older. There is no cover charge. Chayz Lounge, 607 Meeting St, W Columbia. Info: 803-563-8375, ChayzLounge.com.

Early-Stage Dementia Support Group–12pm. Every third Thursday. In-person and virtual. This group is for caregivers and families adjusting to a new diagnosis of some form of dementia. Free. Leeza’s Care Connection, 201 St Andrews Rd, Columbia. Info: 803-888-7525, LeezasCareConnection.org.

Arboretum Open House–1-4pm. Every third Sunday. Come and enjoy a nature walk through the W. Gordon Belser Arboretum, a wildlife preserve in the heart of Columbia. Pets are not permitted. Pathways are natural and pass through hilly terrain. Restroom facilities are not available. Free admission. W. Gordon Belser Arboretum, 4080 Bloomwood Rd, Columbia. Info: Arboretu@mailbox. sc.edu.

Art W/ Coping of Loss–6:30-8pm. Every fourth Thursday. Dr. Delores Gulledge teaches to use art as medicine when dealing with loss and grief. No experience required. Free. Leeza’s Care Connection, 201 St Andrews Rd, Columbia. Info: 803-888-7525, LeezasCareConnection.org.

Virtual Healthy Living Support Group–7pm. Every third Sunday. Virtual support group via Zoom. Uplift, support and encourage one another while making necessary changes for better health and wellness. Info/register: Contact Ms. Tracy at 833-678-7229 or OriginalOriginshw@gmail.com.

Monday Grief Support Group–1-2pm. Every second and fourth Monday. Connect with others that have experienced loss and the challenges that living with grief brings. Free. Leeza’s Care Connection, 201 St Andrews Rd, Columbia. Info: 803-888-7525, LeezasCareConnection.org.

Tuesday Survivors of Suicide Loss (SOS)–7-8:30pm. Every first Tuesday of the month. This is a peer-led group, not a place for someone that is in crisis of suicide. If you are in crisis, call or text 988 or text TALK to 741741. Westminster Presbyterian Church, 1715 Broad River Rd, Columbia. Info: 803-622-1512, SOSColumbiaSC@gmail.com.

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Palmetto Trivia–7-9pm. Every Thursday. Teams compete for prizes awarded to the top three finishers. Trivia takes place outside in pleasant weather and moves indoors to the Bierkeller hall during inclement conditions. Free parking is available in the deck on Canalside Street. The Bierkeller, 600 Canalside St, Ste 1009, Columbia. Info/cost: BierkellerColumbia.com. Thursday Night Jazz Party–8-11pm. Every Thursday. The Aristocrat hosts a Thursday Night Jazz Party featuring various artists and musicians. Guest musicians welcome to join in. Free admission. The Aristocrat, 1001 Washington St, Columbia. Info: ExperienceColumbiaSC.com/event/jazzparty-at-the-aristocrat/68104.

Saturday B.I.O.M.G.–10-10:40am. Every Saturday. Join The Village parent support group virtually. This support group is for all parents. Being a parent can be challenging. You have a village to help you maneuver through tough times. Free. Info: Contact Rashika “Ro” Davis at 803550-9837 or BlackIceomg@gmail.com.

January 2026