Wellspring Issue #85 by The Wellspring

Your Lungs A Torah-based perspective on the breathing and wellbeing connection Drift Off 5 tips Fill to cope with nighttime anxiety

FEBRUARY 2023 // SHEVAT JANUARY 2023 // TEVES 5783 5783 /// ISSUE ISSUE 85 84

It’s a Brand New Day

A Heart for All

Ruchama Bistritzky-Clapman noticed the kids on the fringe way ahead of her time 2023 FEBRUARY

5783 / SHEVAT

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Wintertime Mini-Series ES ESTI

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12 contributors share how they fuel up at breakfast

Banish Is the SCD the Diet Blues for Me?

4Ask hobbies for Laura darker days

Shammah

Rush, Rush, but Don’t Forget Your Fuel It’s I’mFriday Just lunchtime Too Tiredatto My Table Exercise The excuse becomes the motivator

Why Am I Always Tired? 5 foods that The Battletoof contribute the Bulge Gets lethargy

Only Fiercer

Shani Taub on midlife weight gain

Good for You Nutrition info on the Shivas Haminim

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Cleanerand Greener

Sparkling on the surface, but what’s lurking underneath? An in-depth exploration on chemical-laden detergents and their impact on the environment

Put Your Mind To It

30+ Samples experimented with mindfulness at their meals. This is what happened.

Medical Saga

I thought I was having a stroke—at 24—in a foreign country

FYI

Kids in the Ear Infections

Kitchen Fun Tu B’Shevat recipes for tiny hands

No Rebranding Needed How to incorporate fruits into A Good Boost your savory With energy bars dishes like these, who needs coffee?

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Escort the Queen The perfect

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Editor In Chief Shiffy Friedman Deputy Editor Libby Silberman Nutritional Advisory Board Dr. Rachael Schindler Laura Shammah, MS, RDN Tamar Feldman, RDN, CDE Bashy Halberstam, INHC Shaindy Oberlander, INHC Shira Savit, MA, MHC, CHC Esti Asher, MS, RDN, LD Nutrition Contributors Tanya Rosen, MS CAI CPT Shani Taub, CDC

Health Advisory Board Dr. Chayala Englard Chaya Tilla Brachfeld, RN Fitness Advisory Board Syma Kranz, PFC Esther Fried, PFC Child Development Advisory Board Friedy Singer, OTR/L Roizy Guttmann, OTR/L Coordinating Editor Liba Solomon, CNWC Feature Editors Rochel Gordon • Rikki Samson

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The Wellspring Magazine is published monthly by Wellspring Magazine Inc. All rights are reserved. Reproduction in whole or in part or in any form without prior written permission from the publisher is prohibited. The publisher reserves the right to edit all articles for clarity, space and editorial sensitivities. The Wellspring Magazine assumes no responsibility for the content or kashrus of advertisements in the publication, nor for the content of books that are referred to or excerpted herein. The contents of The Wellspring Magazine, such as text, graphics and other material (content) are intended for educational purposes only. The content is not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your health care provider with any questions you have regarding your medical condition.

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EDITOR'S NOTE

Laying the Roots

s parents, it’s fascinating to observe how our perspectives shift over time. It’s rare to find the parent who follows the same approach for their last child as they did with their first—and that’s a good thing. As growing, learning individuals, our parenting style evolves over time, being honed and tweaked to bring out the best in our children and ourselves. In some areas of my parenting, I’ve set more systems in place (because it’s harder to find six missing shoes than one). In others, I’ve mellowed, taking on a less rigid, more tolerant approach. One night, when I was up feeding my baby, who’s still happily sleeping in my room despite his fast-approaching first birthday, my evolvement in this area struck me. With my first kids, I’d followed the advice of those more experienced, who proposed that moving the crib out guarantees a longer stretch of sleep. Thus, the earlier the baby is relocated, the sooner those long nights would begin. They were certainly right. But then, as I was blessed over and over again, I started to wonder if longer nights were all I was seeking. Perhaps, I pondered, the reason babies wake up in the night is because they seek a bonding experience. It’s their time to cuddle with Mommy, enjoy a few precious moments of connection before they doze off again. Perhaps, I pondered, their sleep away from Mommy stretches longer because they stop asking for it, knowing it’s no longer available to them. These might have been the flawed ruminations of a heavily sleep-deprived mother, but still, I’ve since started keeping my babies in my room way longer that I used to. True, my sleep is more fragmented, but to compensate, I’ve come a long way in starting my night earlier.

WELLSPRING / FEBRUARY 2023

And when it’s just me and Baby up in the dark of night, I revel in the opportunity (most of the time!) to bond with him in the way that only I can.

n this issue’s Cup of Tea, we bring you an engaging interview with Dr. Innessa Donskoy, a dynamic Chicago-based pediatric sleep medicine physician. When reviewing the piece, one line that struck me was that the method through which a baby falls asleep at the beginning of the night is what becomes his fall-asleep system every subsequent time he wakes up during the night. Understood simply, this means that if a baby is nursed to sleep at 8:00, he’ll also need to be nursed to sleep at 3:00—not very conducive to a good stretch of shuteye. If the goal is a longer stretch of sleep, parents would do what they can to ensure that the child dozes off on his own as much as possible. But from an attachment perspective, I understood it to mean that if the child needs a certain kind of bonding at 8:00, he needs it at 3:00 too, and I want to give it to him. If you’ve ever watched animals slumber, you caught a glimpse of how Hakadosh Baruch Hu designed the innate needs of all mammals, including us humans: the cubs cling to their mother, dozing peacefully in their embrace. It’s the nature of a healthy infant to crave connection to his mother. That’s their innately designed system to help foster a bedrock of safety, security, and feeling loved. A child who asks for a gesture of love, I’ve learned over time, is a child who needs it. Whether it’s a baby crying to be held, a preteen asking for Ma to come sit with her until she falls asleep, or a five-yearold asking for a story, we’re blessed if our kids feel comfortable enough to ask for it. Instead of writing them off as clingy, we can appreciate their openness with us and their exquisite ability to be vulnerable

regarding their needs. (In any case, as Rabbanit Yemima Mizrachi quips, kids are like challah dough. The more we knead them, the less sticky they become. As counterintuitive as it seems, it’s the kids who are given volumes of bonding time in their early years who grow up to be most independent and confident when it’s time for them to set out on their own.)

n my capacity as a psychotherapist, I’ve sat with too many women who didn’t merit a “bonded” relationship with their caregivers to know how precious it is. Every time a woman discusses a particular challenge from her formative years and how it impacted her emotionally, I see that little child in her. There’s this little child in all of us whose eyes are still shining with hope, eager to connect from the heart. For babies, this bond is manifested through an endless supply of hugs and cuddles, from a nurturing mother who’s there to give. Being available to our babies is not necessarily easy when our days are blessedly full, but these are the formative years when we give our children a gift that is exclusive to their first years of life—a foundation of bonding, parental presence, healthy attachment, love, and stability. Ki ha’adam eitz hasadeh. Our children’s early youth is the time when we plant the seeds, laying the roots for a life of healthy development, with the help of Hashem. Showering our kids with sunshine will set the ground for the ultimate kind of health we can give them—a healthy nefesh.

n a m d e i r F y f Shif WELL- PUT “If man eats [to nourish his body] in order to serve Hashem, then his eating is [itself considered] avodas Hashem.”

Rabbi Eli Glaser, quoting the Rambam, Hilchos Deios WELLSPRING / SHEVAT 5783

CONTENTS

FEBRUARY 2023 SHEVAT 5783 ISSUE 85 Our next issue will appear on Wednesday, March 1st iy"H.

WELL INFORMED 10

Springboard

Spiritual Eating

Torah Wellspring

Health Updates

LIVING WELL 30

FYI

Community

Fitness

Ask the Nutritionist

40 Cover Feature 52

Cup Of Tea

60 Serial Diary 62

DIY

WELLBEING

38 73

SEASONED 8

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SPRINGBOARD

On Chicken Soup, Homeopathy, Goat’s Milk, and More

Spotless!

Issue #84: Seasoned Letter

First, please accept my much-toodelayed gesture of appreciation for a magazine that has become a mainstay in our home. Rich with valuable information and guidance on all areas of life, starting from Shiffy Friedman’s nuggets of wisdom all the way until the last tidbit in the new Holistic column, I come away from each issue with so much food for thought. Speaking of food, and this is certainly one of the more mundane tips I’ve picked up in your pages, I want to thank Esther of Seasoned for her incredible chicken soup hack. Like her, I’m a hack junkie, and yet, 10

WELLSPRING / FEBRUARY 2023

like her, I love when my foods look like I’ve invested my all in them. Her chicken soup hack ticked all the boxes, and we all enjoyed a spotless soup this Shabbos. Many thanks, Leah K. Lakewood, New Jersey

Kashrus Alert

remedy Oscillococcinum. According to the Beis Din of Paris, this product is kosher chalav stam and does not contain any duck liver. The certification can be found in many local health food stores and pharmacies. This remedy has actually been very helpful to many of my family members, baruch Hashem. Thanks for your great magazine! Malky F. Brooklyn, New York

Issue #84: PSA

I’m writing in response to the public service announcement from K. Langner regarding the homeopathic

Response from Wellspring’s Rabbinical Board: To avoid a michshol, as with every questionable product, every reader

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Quick Question

SPRINGBOARD

Question: My baby has had impetigo for more than two weeks and some of the sores have gotten infected. Is this condition contagious? And is there anything I can give my baby in addition to antibiotics to speed up the healing process?

Answer: Impetigo is a bacterial skin infection that most commonly occurs in toddlers and children. However, people of any age can get impetigo via direct contact with an infected individual. Impetigo, which is caused by staphylococcus bacteria, results in a rash that appears like raised, swollen, itchy, and oozing red sores. The rash typically occurs near the mouth and nose, but it may appear on other areas of the body, as well. Most cases of impetigo are mild and manageable with topical antibiotic such as Bactroban. However, if it isn’t treated, the risk of infection can increase. First, keep in mind that since impetigo is highly contagious, frequent handwashing is strongly recommended. In addition to following your doctor’s regimen, you can speed up the healing process by adding natural alternatives. Lysine is known to treat sores, as well as homeopathic remedies including rhus tox, arnica, sepia, pulsatilla, and mezereum. Refuah sheleimah! Take care, Miriam Schweid, kinesiologist and health consultant

is required to do their own research and consult with their own daas Torah regarding usage of this remedy.

Thanks again for the piece.

Editor’s Response:

symptoms very similar to what the protagonist experienced. Fortunately, the article quickly came to mind and helped me connect the dots. I was able to calm down my family and tell them what I was probably suffering from. Of course, I then confirmed it with my doctor, but your article allowed me to remain calm and collected.

The magazine is not currently sold in print outside of North America. The issues can, however, be purchased in online format through our website.

Thank you for bringing health and medical awareness to the community. Especially when a circumstance appears frightening, it’s everything.

On a side note, is there anywhere to get the magazine in Israel?

May all cholim merit a refuah and may all of us be zocheh to a clean bill of physical and spiritual health.

Accepted by All Issue #83: Cover Feature

I’d like to thank you for the extensive and informative article on goat’s milk. I actually read it after my sister-in-law in the States raved about it and sent it to me (all the way to Yerushalayim!). We both saw great results after switching our kids to goat’s milk. My children have sensitive stomachs, and I never managed to substitute milk with something that offers enough nutrition but doesn’t upset their system. After reading your article I tried goat’s milk, and so far, it is being well accepted by all. 12

WELLSPRING / FEBRUARY 2023

Rechy G., Yerushalayim

G. Horowitz

Awareness Is Everything Issue #84: Medical Saga

I wanted to thank you for publishing the article on migraines with aura. For me, the article was the “refuah lifnei hamakah.” Just two days after reading the piece, I experienced

Miss the Old Diffusers Issue #76: DIY

My baby has a mild to moderate case of eczema. Upon reading Miriam Schweid’s instructions on essential oil diffusers and how commercially sold diffusers impact us, I went ahead and

WELLSPRING / SHEVAT 5783

The Doctor Is In

SPRINGBOARD

Question: I recently gave birth, and after a few weeks of being a great sleeper, my baby now refuses to sleep for longer than a 45-minute stretch. During the day she takes longer naps but she cries through most of the evening and nighttime. She pulls her legs to her tummy, arches her back, and screams for what seems like hours at a time. I’m so worried that she’s in pain. On top of that we are exhausted and sleep deprived. What can we do to make her feel better?

Answer: Mazel tov! Newborns are special and sweet but oh so exhausting! I want to first validate how challenging this stage is and how completely draining it can be. What you are describing sounds a lot like colic. Typically, at around six weeks of age, babies start spending more time awake and alert. While this is wonderful to observe, this time can also come with challenges like increased periods of crying. Colic is usually described as unexplained crying for more than three hours a day, three days per week, for more than three weeks. Not every baby meets this definition, so I usually tell parents that if their baby cries often for long stretches and then settles down and is perfectly calm in between, that’s classic colic. So what is colic? It’s easier to explain what it’s not. Colic is not reflux or tummy troubles. Colic is not gas. Colic is not formula or milk intolerance. It’s important to rule out all of these things. If the baby is a good eater, has frequent wet diapers, and is gaining weight well, chances are that there is nothing wrong with their milk or formula. People often equate gas with colic since babies who cry tend

to be gassier. In reality, these babies swallow more air during their crying spells so are more likely to be gassy. Gas is normal in babies, typically not painful, and more importantly not something that needs to be medicated. Gas drops, Mylicon, colic drops, and other remedies often advertised are not recommended and can even be harmful. The good news is that colic is temporary. Usually after a few months, the crying spells become less frequent, and the stretches of sleep become longer. In the meantime, things like gentle motion (in a car, for example) or being rocked while swaddled can provide temporary relief. Some babies respond well to noise like running water, white noise, or the vacuum cleaner. Remember never to leave babies in a car seat or swing to sleep and they should always be put down in an empty crib without bumpers, pillows, blankets, or stuffed animals. Colic is challenging, and it can be isolating. Please ask for help, take turns with a spouse when possible, and rest assured that colic is a phase of life in perfectly healthy, normal, and thriving babies. Jennie Berkovich, DO, FAAP JOWMA Director of Education

replaced my old ones with my own essential oil reed diffusers (Amazon had everything I needed). I changed up the oils, using calming ones like lavender for the bedrooms and more fresh smells for the living areas. For starters, the diffusers didn’t spread so much of an aroma. I was only able to smell them when standing right near them. Additionally, my baby’s eczema didn’t clear up as a result of trying this. (I’ve been using very mild detergents around the house and in laundry as well.)

WELLSPRING / FEBRUARY 2023

Is it safe to assume that the diffusers weren’t the cause of the eczema? Can I go back to using regular, greatsmelling diffusers that actually spread a pleasant aroma? Thanks, Wellspring staff! Keep up your great work. Miriam Schweid responds: Kudos to you for putting together your own diffusers using natural oils like lavender. I’m sorry to hear that there was no change in your baby’s

eczema. When you say that you’re considering going back to your old diffusers that spread a great smell around your house, were they the commercial type? I wouldn’t advise using those for various reasons. (Ed: Check out this issue’s cover feature for more information.) Besides flaring up eczema, they can cause breathing difficulties in sensitive children and allergies in others. If your original diffusers can also be purchased with natural oils, try using those again and watch for any changes.

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Question: My kids and I dread mealtimes. There’s always lots of crying and fussing. How can I make dinnertime more fun so that my kids will actually enjoy their meal?

Answer: This is such a common concern. Consider Pesach. Many of us grew up with a very dry Seder to be simply endured while others enjoyed props and puppet shows that were much more engaging and fun. We can bring that idea to the dinner table, and Tu B’Shevat is the perfect time to start. The Tu B’Shevat Seder can be thought of as a fun ride through the natural edible wonders Hashem gave us to enjoy. Start with joy. Explore the fruits in a fun way. Here is a tip from my friend Dani Lebovitz, of Kid Food Explorers: “Graphing is a way to sort and compare objects by their characteristics (such as color, shape, or size). It is also a very visual way to learn early math skills such as sorting by characteristics, comparing characteristics, counting, recognizing numbers, greater than and less than, most and least, and more!” Use the fruits and vegetables for Tu B’Shevat and organize them into piles by type, color, shape, or flavor! These ideas can be adapted on a smaller scale for regular dinnertimes; a little creativity can go a long way toward making meals a more pleasant and positive experience for both you and your kids.

Pediatric Nutrition

SPRINGBOARD

Good Stuff

Issue #84: Seasoned

Thank you so much for a wonderful magazine. I savor each one, cover to cover. For starters, allow me to thank columnists Yossi and Malky Levine for their Banana Ice Cream recipe. I made it one cozy Motzei Shabbos when I had too many bananas and froze the leftover ice cream in little cups with lids. I take them out of the freezer whenever my kids want a “special dessert” after supper. I also baked the Garden Focaccia from the Levines for after the Asarah B’Teves fast and it went over really well with my family and guests. I’ve also been thoroughly enjoying the new column, Rebranding. I love the title for starters, and the recipes never disappoint. L. S.

Yaffi Lvova, RDN

Get in touch! Wellspring invites readers to submit letters and comments via regular mail or email to info@wellspringmagazine.com. We reserve the right to edit all submissions and will withhold your name upon request. We will honor requests for anonymity, but we cannot consider letters that arrive without contact information.

WELLSPRING / FEBRUARY 2023

Any health information, advice, or suggestions published here are the opinion of the letter writer and are not independently investigated, endorsed, or validated by Wellspring. Always seek the advice of a qualified health professional or medical practitioner regarding any medical advice, condition, or treatment.

Yaffi Lvova, RDN, is a dietitian and food enjoyment activist who encourages positive nutrition through writing, speaking, and Nap Time Nutrition, her video blog and podcast. Find out more at babybloomnutrition.com.

TER TH EN

EIR

WITH PLAY

WELLSPRING / SHEVAT 5783

SPIRITUAL EATING By Rabbi Eli Glaser, CNWC, CWMS

Don’t Confuse the Means with the Ends Each month of our calendar offers unique characteristics and opportunities for spiritual change. The month of Shevat is connected with the letter tzaddik, the word we use to describe a righteous individual. Shevat is also identified with the phrase, “Crown the letter tzaddik with lita.”

This is a very confusing passage because the word lita means “indulgent eating.” It is usually associated with the episode between Eisav and Yaakov and the lentil soup: “Haliteini na—Pour down my throat some of that very red stuff!” In fact, Eisav was willing to forgo his eternal birthright for a pot of stew. The term lita is also referenced in the Gemara in Bava Kama in a discussion regarding someone who eats from an orlah orchard (a tree in its first three years) as in, “Haliteini—Stuff the wicked one [with the forbidden food] and let him die.” With this understanding of the word lita, the phrase “Crown the letter tzaddik with lita” is translated as either “Crown the month of Shevat with indulgent eating” or “Crown the righteous person with indulgent eating.” Either way, it is quite confounding. In Ohr Gedalyahu, Rav Gedalia Schorr, zt”l, explains that the difference between the words achilah and lita is a person’s intentions. Hashem created the laws of nature so that we must eat in order to nourish ourselves and survive. However, we would not have figured this out on our own. Only because Hashem created our appetite for and enjoyment of eating do we desire food and therefore sustain ourselves. Without this, we would die of hunger. Consequently, we need to appreciate the gift of taavah (desire for and enjoyment of food) that Hashem gave us. But we also must maintain the proper perspective—it is a means toward an end, not an end in and of itself. We eat exclusively to nourish our bod-

ies in order to perform our avodas Hashem. That’s the sole reason why Hakadosh Baruch Hu gave us food. As Shlomo HaMelech writes in Mishlei: “A tzaddik eats to satisfy his soul, but the stomach of the wicked will [always] be lacking.” If we eat for the sake of satiation, we can stop when we’ve satisfied our body’s nutritional needs—while enjoying the food along the way. If we eat for the sake of indulging our pleasure, however, we will find it very difficult to stop, and will often eat to excess. Therein lies the definition of lita: mistaking the means for the ends. And that, Rav Schorr writes, helps us properly translate the phrase “Crown the letter tzaddik with lita.” It should really be understood as “Crown the letter tzaddik over lita,” i.e., allow righteousness to rule over eating. A tzaddik steers his desires toward a greater purpose instead of allowing them to rule over him. We see how this connects specifically to the month of Shevat, during which we celebrate the Rosh Hashanah for fruit-bearing trees. Our Tu B’Shevat Seder is an appreciation of the wonderful and healthy gifts of nourishment Hashem provides for us, as well as a rectification of the world’s first transgression, with Adam and Chavah and the fruit of the Eitz Hadaas. Through proper eating, we have a daily opportunity to correct a part of our soul, so deep and intrinsic that it reaches back into Gan Eden. For as Rav Schorr explains the Rambam in Hilchos Deios, “If man eats [to nourish his body] in order to serve Hashem, then his eating is [itself considered] avodas Hashem.”

Rabbi Eli Glaser, CNWC, CWMS, is the founder and director of Soveya and the author of the best-selling book Enough Is Enough—How the Soveya Solution Is Revolutionizing the Diet and Weight-Loss World, available on Amazon and at Barnes & Nobles and Judaica Plaza in Lakewood. He has worked with thousands of clients around the world and has maintained a 130-pound weight loss for the last 19 years. For more information about Soveya’s programs call 732-578-8800, email info@soveya.com, or visit www. soveya.com.

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TORAH WELLSPRING By Rabbi Ezra Friedman

Fill Your Lungs How our physical, emotional, and spiritual wellbeing is interconnected with breathing

The current days of Shovevim are an opportunity for self-exploration and teshuvah. These are the days when we read about the galus and ensuing geulah of Mitzrayim, the elements of which are very relevant in our times. The Yidden weren’t led to Mitzrayim for naught; it was all with an exacting purpose. None of the meitzarim—the challenges and pain we experience in our lives—are by accident. 20

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Just like in Mitzrayim, there’s a reason for it all: to cleanse and purify us. Like the kur habarzel that symbolized Mitzrayim, the smelting furnace the silversmith uses to refine silver, it is these hardships and trying moments that polish us. When the parshiyos pertaining to galus and geulah are read, our nefesh connects to this journey of Klal Yisrael. It’s a time when we can emerge from our exile and experience the sweet taste of geulah. How can we merit this?

An Indisputable Relationship One of the characteristics of a galus Yid is his kotzer ruach, shortness of breath. When Moshe Rabbeinu approached Klal Yisrael with the exciting news of their impending liberation, the pasuk tells us that they didn’t heed his words “mikotzer ruach,” due to shortness of breath (Shemos 6:9). This state of breathing is correlated with restlessness, with the inability to relax and experience menuchas hanefesh. As Rashi notes, when one is in pain, his breath becomes short. As anyone who has experienced trauma or any kind of stress can attest, the first physical sign of a loss of equilibrium is rapid, shallow breathing. It’s an instinctive means through which survival becomes possible. On the flip side, when a person breathes with intention, inhaling deeply and fully, they enter an expansive state, ushering in peace of mind in the process. While breathing for wellbeing has become a popular technique nowadays, Chazal already established the indisputable relationship between breathing and our emotional state centuries ago. After the Yidden merited their exodus from Mitzrayim, they received the gift of Torah, and, by default, the gift of Shabbos. In explaining this gift to Klal Yisrael, the Torah states, “Ki sheishes yamim asah Hashem es hashamayim ve’es ha’aretz ubayom hashvi’i shavas vayinafash— It is forever a sign that in six days Hashem created the heaven and the earth, and on the seventh day, He ceased and rested” (Shemos 31:17). What happened on the seventh day after an intense week of creation? Citing Targum Onkelos, Rashi explains vayinafash to be an expression of nach (resting). Every expression of nofesh (rest), Rashi expounds, is an expression of nefesh (soul), “For one regains one’s soul and one’s breath when one rests from the toil of work.” This powerful statement establishes a relationship that when heeded, can help facilitate much menuchas hanefesh. It encourages

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TORAH WELLSPRING

We don’t need to learn complex techniques to take advantage of this simple gift that is so easily accessible to all of us. us to take note of how our breathing is impacted by toil—both physical and emotional. By giving our breathing even a little extra attention, i.e. breathing more consciously and deeply, we begin to reap the benefits. Too Simple to Be True? As harried Yidden in galus, our breath is shallow, not only in ruchniyus but also in gashmiyus. Most of us inhale just about enough oxygen to survive. If we understood how beneficial it is for our physical and emotional wellbeing to accustom ourselves to taking deeper breaths, we’d certainly invest the minimal effort to facilitate that change. We don’t need to learn complex techniques to take advantage of this simple gift that is so easily accessible to all of us. Incredibly, one of the world’s most common resources— and a free one, at that—holds the key to so much yishuv hada’as and menuchas hanefesh. All it takes is simply paying attention to filling our lungs more thoroughly, thereby filling our being with more of this life-giving element that facilitates better function. It may sound counterintuitive that something as simple as taking deeper breaths can have such a profound impact on intense issues, such as anxiety and emotional unrest. Yet those whose lives have turned around as a

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result of this practice can attest to the wisdom Hakadosh Baruch Hu implanted in His briah by making this a reality. It’s remarkable to observe how a practice that’s so easily accessible and free, with no side effects, can, in many cases, be more effective than a psychotropic drug in facilitating tranquility and mindfulness. Let’s understand how deeper breathing impacts our wellbeing in very simple terms. Since the body can only be fully attentive to one function at a time, when someone’s mind is constantly racing or their heart is beating too quickly, the focus on their breath is automatically minimized. Since breathing is a function that occurs voluntarily in order to ensure our survival, we continue breathing at all times no matter where our focus lies, but those breaths taken without intent will be exponentially less effective. When our focus is elsewhere, we inhale just the minimum to keep surviving. On the flip side, when we shift the focus toward our breathing—such as when we engage in deep breathing—our mind stops racing. The focus is now on the breathing, not the thinking. It helps us become more mindful, more present. For this reason, many find this practice uncomfortable. As soon as the thought flow halts, emotions that have been kept

at bay through the distractions of the mind now rise to the surface. When the mind becomes quiet, we get to meet ourselves, and this may include emotional discomfort and a variety of fears from which we’ve been attempting to distract ourselves for a long time. This, in fact, is a good thing. Ironically, not getting in touch with our pain only enables it to persist. Letting it surface, such as through deep breathing, helps us to process it properly. With Intention When Hakadosh Baruch Hu created Man, He chose to implant the neshamah into Adam through His breath, so to speak, as the pasuk tells us, “Vayipach be’apav nishmas chaim—He breathed into his nostrils the soul of life” (Bereishis 2:7). It is through breath that we humans were transformed from a clump of earth into spiritual beings, and it is through breath that we can continue to sustain that neshamah in this world. The more we engage in this important practice with intention, the more connected we become to our Self, which is our neshamah. A variety of breathing techniques exist to foster wellbeing, but any kind of conscious breathing can unleash incredible benefits. Simply taking a few minutes every day to focus on our breathing, to fill our lungs as much as possible and then exhale consciously—slowing down its pace and thus inhaling more fully as well—will already be helpful in quieting the mind, calming the spirit, and connecting us to our inner self. Focusing on the in, out, in, out, for even five minutes every day enables us to enter a new sphere of presence and consciousness we may have never experienced before. This clears the mind and helps us concentrate better and enjoy more clarity. Even if we simply catch ourselves during a

stressful moment and take ten deep breaths, we reap the benefits of a re-centering technique Hashem has made available to us since the beginning of time. We usher Hashem’s gift to the world into our being, bringing more of Him into our mind and heart. The sefarim offer a fascinating commentary on one of the thirteen attributes of Hakadosh Baruch Hu: Erech Apayim. This characteristic can be understood to mean that Hashem lengthens, so to speak, His breath. It’s the technique we’re taught to use before responding to a triggering circumstance, because to deepen the breath is to fill ourselves with tranquility and calm.

The Ohr Hachaim teaches that every Yid enters this world with a designated amount of shefa (abundance), which enables him to live. This shefa, he writes, seeps into the person through his nostrils, i.e., his breath. In the same vein, Shlomo Hamelech writes in Koheles (1:6) that ruach (air) always returns to its circuits. The sefarim explain this to mean that air always seeks to connect to the right place, and that those who know how to inhale it properly connect to the ruach Hashem—the ruach of chochmah, binah, good health, and all positive attributes. Since, as the sefarim explain, the majority of illness and disease occurs as a result of stress, by learning how to calm

the mind and spirit, we’re doing hishtadlus toward leading a physically healthy life, as well. Paying attention to our breathing, and dedicating even just a few moments a day to filling our lungs to capacity, can connect us to our neshamah. It enables us to listen to ourselves—to stop surviving and start living. When we start focusing on our breath, we are able to truly appreciate the words “Kol haneshamah tehalel Kah, al kol neshimah uneshimah tehallel Kah—For every breath I thank Hashem.” It’s through breathing with intention that we make space for the shefa from Above, and we can appreciate this abundance with peace of mind and presence.

Rabbi Ezra Friedman welcomes questions and comments on this column. Please write to rabbiefriedman@wellspringmagazine.com.

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UPDATES By Esther Retek

I’ll Do It Tomorrow How procrastination can affect your health Forever pushing off that dental cleaning? How about filing your tax returns or getting the storage room organized? If you find yourself dragging your feet on doing something unpleasant, that’s normal and something many people struggle with. But chronic procrastination is different. It’s not just lack of motivation or a personality quirk. If procrastination is your way of life, which is the case for roughly 20 percent of adults, it can seriously impact your health according to a new study published in JAMA Network Open. The study followed 3,500 college students—a group especially prone to procrastination, based on past research. According to lead researcher Fred Johansson, of Sophiahemmet University in Stockholm, that might be related to the “freedom” college students typically have. Their lives have relatively little structure, and deadlines are often far off — which, Johansson said, can allow plenty of room for procrastination. His team wanted to see whether students who ranked high on the procrastination scale were at any greater risk of subsequent psychological or physical symptoms than their peers. The investigators looked at data on 3,525 students at eight Swedish universities who were part of a larger health study. At the outset, the students were assessed for depression and anxiety symptoms, unhealthy lifestyle habits, and bodily pain. Three months later, they completed a standard procrastination questionnaire. 24

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Overall, the study found, students at the high end of the procrastination scale were in worse shape nine months later, compared with their non-procrastinating peers. They reported more psychological problems such as depression and anxiety, as well as more physical problems such as upper-body pain. They also gave lower ratings to their sleep quality, got less exercise, and reported more loneliness than other students did, the findings showed. Although the findings do not directly prove that procrastination per se caused these problems, they do serve as a serious red flag. “Everyone procrastinates, but not everyone is a procrastinator,” says Joseph Ferrari, a psychology professor at DePaul University in Chicago, who has been studying the subject since the 1980s. Chronic procrastination is not an issue to be taken lightly. Interestingly, Ferrari points out that procrastinating itself is not the crux of the issue, but rather the persistent stress and pressure pushed-off tasks can have on us. Habitually choosing not to act is a maladaptive way of responding to life’s daily challenges. Another important point Ferrari makes is what makes someone a procrastinator. There’s no evidence that it’s written in your genes, according to him. “It’s not, ‘I was born this way. This is just the way I am,’” he says. And that’s good news, because since it’s learned, you can also unlearn it. That’s not to say it’s an easy habit to change—but getting those forever-delayed to-dos done now is definitely a good place to start.

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UPDATES

Drink Up Why you want to hydrate some more It’s easy to forget to drink enough during the winter months. With cold weather and lack of physical activity, the water bottle is not as companionable as it is in the summer. But hydrating properly is important all year round, and a new study is pointing out just one more crucial benefit drinking may provide. Published in BioMedicine, the study indicates that older adults who are properly hydrated may be healthier and live longer than those who aren’t, having less incidence of conditions like heart and lung disease. For the study, lead investigator Natalia Dmitrieva, a researcher from the Laboratory of Cardiovascular Regenerative Medicine at the US National Heart, Lung, and Blood Institute, and her colleagues tracked data over three decades on more than 11,200 adults who took part in the Atherosclerosis Risk in Communities study. Participants were seen over five visits—two when they were in their 50s, and the last three between the ages of 70 and 90. To judge hydration levels, the researchers looked at levels of salt in the blood, which gave them information on systolic blood pressure, cholesterol, and blood sugar. Those markers, in turn, indicated how well the cardiovascular, respiratory, metabolic, renal, and immune systems were functioning.

prolong disease-free life,” says Dmitrieva. And despite all the importance attached to hydrating properly, she pointed out that worldwide population surveys estimate that more than 50 percent of people drink less fluid than recommended and therefore have an opportunity to decrease their risk of developing chronic diseases by increasing water intake to the recommended levels. Samantha Heller, a senior clinical nutritionist at NYU Langone Health in New York City, also agrees that being well-hydrated is essential for healthy living. “Our bodies work hard to maintain a healthy fluid balance, which includes keeping serum sodium levels [blood salt levels] tightly regulated. Triggering thirst is one way the body signals us that we need to consume more water. Drinking too much or too little water can result in serious physiological disturbances in the body’s fluid balance,” she says. Drinking water isn’t a habit of yours? There are many other ways to hydrate your body. Start by consuming enough fruits and vegetables, avoiding sugar-sweetened beverages, and opting for teas, seltzer, or broths. Drink up, yes, but don’t overdo it. Drinking too much water also has a downside, the researchers warn.

Adults whose salt level was higher than normal were more likely to suffer from chronic conditions and have signs of advanced biological aging, compared with those whose salt levels were in the medium range. High levels of salt were also linked to a 64 percent increased risk of developing heart failure, stroke, atrial fibrillation, and artery disease, as well as lung disease, diabetes, and dementia, the researchers found.

“Drinking too much water can be dangerous. If the kidney cannot excrete excess water, the sodium content in the blood becomes diluted. There is no need to drink more than 3 liters per day if there is no excessive water loss due to exercise or prolonged heat exposure. If you drink more than 3 liters per day and still feel thirsty, it could be an indication of a disease that results in pathologically increased water losses and requires clinical evaluation,” Dmitrieva notes.

“Staying well-hydrated may slow down aging, prevent or delay development of chronic diseases, and therefore

The balance? Heller says it’s important to be tuned into your body’s cues and drink enough when you feel thirsty.

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in a series

Demystified

Myth: Fruits are detrimental to weight loss. Fact: In honor of Tu B’Shevat, we’d like to treat you to some fruit-related myths you’ll be happy to read aren’t all that set in stone as you thought. The first one is archaic by now and has been refuted several times, but some still believe it. Are you still cutting out fruit from your diet when you’re trying to lose weight? Don’t. According to Medical News Today, fruits offer such an array of health benefits that cutting them out is simply not worthwhile. Despite their sugar content, fruits contain various healthful compounds, including a variety of vitamins and minerals, and fiber. Another prevalent fruit-related myth is when to eat them. Many people believe fruits are most beneficial when consumed on an empty stomach, but there’s not much evidence to prove that. According to Healthline, eating fruit together with meals as opposed to on an empty stomach doesn’t cause fermentation, gas, or discomfort, as people like to fret. And for those claiming that the sugar in fruit is the best way to “wake up” the digestive system, once again there’s no evidence to prove that. Actually, there is no need to “wake up” the digestive system at all. It’s ready to kickstart into action the moment food touches your tongue, no matter what time of day. So have your fruit and enjoy it too!

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ALTERNATIVE VIEW

BY FAIGY SCHONFELD

SORE THROAT IT HAPPENS EVERY YEAR. WINTER ROLLS IN AND PEOPLE ARE COUGHING, THROATS ARE SCRATCHING, AND NOSES ARE RUNNING. THE CULPRITS ARE BOTH BACTERIAL INFECTIONS SUCH AS STREP, AND VIRAL INFECTIONS LIKE THE FLU. SINCE VIRAL INFECTIONS DON’T RESPOND TO ANTIBIOTICS, MORE PEOPLE ARE WISELY TURNING TO GENTLER NATURAL REMEDIES. THERE ARE MANY WONDERFUL WAYS TO SOOTHE—AND SPEED-HEAL—A SORE THROAT.

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WHAT IS IT AND WHAT CAUSES IT? Bacterial infections abound, as do viruses and allergies. Sore throats often make an appearance when the immune system is responding to these pathogens. It involves the swelling of the pharynx, the hollow tube that starts behind the nose and ends at the top of the trachea and esophagus. This little situation tends to upend people’s lives, making talking and swallowing a wicked ordeal. If your throat is scratchy and burning, it’s a good idea to follow the symptom trail. Figuring out what’s causing the sore throat will guide you toward the optimal treatments. Allergies and respiratory infections usually present with coughing, a runny or stuffy nose, tiredness, and sneezing, with allergies also causing itchy, watery eyes. A sore throat caused by a viral infection often shows up together with body or muscle aches, fevers, or swelling around the neck.

OVER-PRESCRIBED ANTIBIOTICS This happens every day. A person wakes up with a sore throat, sees the doctor, and gets his medicine— which he dutifully takes until his symptoms subside. Doesn’t sound too bad, except that new research (Brigham and Women’s Hospital in Boston) confirms that up to 90 percent of sore throat cases are viral rather than bacterial, which means antibiotics are useless. Dr. Jeffrey Linder and his colleagues came to this conclusion after researching the data on 8,200 primary care and ER visits in the US between 1997 and 2010. They discovered that in 60 percent of these visits, doctors prescribed antibiotics to patients. “The right antibiotic prescribing rate for adults with sore throat is probably around 10 percent,” Dr. Linder said, “The right antibiotic rate for people with acute bronchitis, according to current guidelines, is probably zero percent.” “The truth is, nasty things are really pretty uncommon,” says Dr. Paul Little, Professor of Primary Care Research at the University of Southampton in the UK. According to Dr. Little, most people with sore throats don’t need to see a doctor at all. Symptoms will eventually subside with some patience and rest.

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ALTERNATIVE VIEW

FIGURING OUT WHAT’S CAUSING THE SORE THROAT WILL GUIDE YOU TOWARD THE OPTIMAL TREATMENTS.

FIRST, THE FOOD

I know, I know, when you’re dealing with a sore throat, eating is a punishment. But I’m just going to drop this here because it’s basic and also helpful for prevention. First, load up on citrus fruits. Lemons and oranges are natural antimicrobials, full of vitamin C and immune-boosting properties. Bone broth and fermented foods are also fantastic. And while you’re at it, try to stay away from sugary foods—these are the main food sources of viruses and bacteria.

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REMEDIES Start by increasing the moisture in your throat. Drink lots of water and tea, and make sure to have plenty of chicken soup! Though some people actually like things cold and prefer sucking on an ice pop, which lowers the temperature of the nerve endings in the throat, reducing pain signals. To add moisture to dry air, use a humidifier. And here’s a nice one: put yourself to sleep. Sore throats are often caused by fatigue. Resting relieves the pressure on the throat, plus it gives you more energy to combat an infection. After your nap, you might want to gargle with salt water. It’s an age-old remedy that draws moisture out of any bacteria living in the throat, plus it relieves inflammation by reducing the moisture in swollen tissues. A saline environment also prevents future bacteria from growing. The good thing is that you have everything you need at home; it couldn’t be simpler. Just mix a teaspoon of salt with a glass of warm water. Stir to dissolve, then do around three 10-second gargles in a row, three or four times a day until the infection subsides. I don’t know how appealing you’ll find this remedy, but still, it’s a good one. Garlic contains numerous bioactive compounds, including the sulfur compound allicin, and these possess plenty of antibacterial, antimicrobial, antiviral, and antifungal properties. Slice a fresh clove of (preferably organic) garlic in half (with a non-metal knife!). Place one half of the clove in each cheek and suck on them like a cough drop. You can crush them against your teeth a bit too, to release more allicin. Repeat daily until symptoms subside.

HERB HOUR Echinacea: One of the most commonly used plants in herbal medicine, echinacea boosts immunity, fights infection, and is active against the bacteria that cause strep throat. A review of 14 studies found that it reduced the odds of developing the common cold by 58 percent and decreased the duration of symptoms by 1.4 days. Elderberry: Containing natural substances called flavonoids, elderberries may be helpful for reducing swelling, fighting inflammation, and boosting the immune system. In a recent study, scientists found that the plant is especially potent against the flu virus because its compounds block key proteins the virus uses to enter and infect cells. Licorice: Full of antiviral properties, licorice has traditionally been used to treat sore throat, cough, fatigue, and pain. Recent studies have found that licorice exhibits antiviral activities against herpes viruses and RSV. Slippery Elm: This is a common Native American remedy taken for many health problems, including skin conditions and sore throats. When water is added to slippery elm, it becomes a gel-like substance that coats and soothes sore throats. Sage: Sage leaves of liquid extracts added to hot water can also help sore throats. Add two teaspoons of sage leaves, dried or fresh, to a cup of boiling water, let steep, and then drain the leaves to make a soothing herbal drink. It may also help to add a pinch of salt.

TEATIME

DE-STRESS

Try this for quick relief. Combine 1 teaspoon apple cider vinegar (full of antibacterial properties, probiotics, and hydrating electrolytes), juice from ¼ lemon, 1 teaspoon honey, and cayenne pepper to taste. Add the mixture to a cup of warm water and drink slowly. Don’t stop at one cup, though—refill throughout the day! This tea may also help for coughing.

I’ve mentioned rest before, but I’m going to say it again—especially because my throat is scratching, and it’s past midnight, and I ought to take my own advice. From a psychosomatic perspective, very often, repressed emotions stay “stuck” in the throat. Releasing those difficult emotions can go a long way in promoting better health and wellbeing. Most important for all of us, is some de-stressing, rest, and a shiur (or page) of Chovos Halevavos, Shaar Habitachon..

A quicker, but also good option is to stew a bag of ginger tea in hot water. Add lemon juice and black pepper powder (if you can tolerate it) to taste. This tea is very soothing for a cranky throat, plus it helps clear blockages.

Disclaimer: This article is for informational purposes only. Please consult with a medical practitioner before administering any treatment or implementing lifestyle changes.

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WELLSPRING COMMUNITY

canker sores

In this space, we feature a health-related question or predicament submitted by a Wellspring reader. Fellow readers are invited to participate in the conversation by sharing their tried-and-true advice and suggestions. Join the community!

I frequently suffer from extremely painful canker sores. I’d love to hear advice from fellow Community members.

Ouch. Canker sores are so painful! I can totally relate as I too suffered from recurring canker sores. Just as one would finally disappear, another two would pop up. I read about using mouthwash instead of toothpaste until they fully go away. I think any mouthwash works (be careful of those with alcohol as they can really sting), but I specifically used a prescribed mouthwash, Orajel Antiseptic Mouth Sore Rinse. I tried it and the sores went away very quickly. According to some research I’ve done, they are likely to keep coming back if the germs have not been destroyed. By using an effective mouthwash, it’s possible to kill them all. I also started taking a multivitamin to prevent them, especially one that contains B vitamins. - Perela K., Toms River 34

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Taking lysine supplements is very helpful in both preventing and considerably shortening the duration of the sores. It’s a nutrient that’s available in any health food stores and some pharmacies. We have a long history of canker sores in our family and taking lysine supplements daily really made a difference for us. If you don’t want to take it daily, just take it when you’re stressed out or you’re not sleeping enough. That’s when we find we’re more prone to getting sores. There’s also a brand called Rembrandt that makes an anti–canker sore toothpaste. My son finds it extremely effective. We also try to avoid very acidic foods such as citrus fruits or tomatoes, as well as very spicy foods, because these can cause and aggravate canker sores. - B.G. Gutfried, Lakewood

Lysine is the solution! I take two tablets every day and it works like magic. I also switched to an SLS-free toothpaste. SLS (sodium lauryl sulfate) can cause canker sores for those who are prone to them. The problem is that it can be found in almost every toothpaste. I remember going to CVS and reading the ingredients in every package of toothpaste. The only one I found that didn’t have SLS was one of the Sensodyne toothpastes, I believe. Some other “sensitive” toothpastes have them too, so read the labels instead of relying on the branding. If you do get the sores again, I found that brushing Pepto-Bismol on the sores helps to heal them quickly. - Chany Halberstam, Monroe

A family member who kept getting sores claims that acidophilus supplements really helped him. - L. Landa

I would advise running a full panel of bloodwork and maybe having a second opinion to review it and check beyond what the doctors normally do. A family member was struggling with mouth sores for months and after insisting on getting to the bottom of it, he ended up being diagnosed with celiac. As soon as he changed his diet, the mouth sores disappeared.

For me, an outbreak of canker sores is my body’s signal that I’m overworking it. Whenever I anticipate a busier week, such as Erev Yom Tov, I know to expect those painful sores. I know there are several supplements and even medications to take, but I simply like to be tuned in to my body’s signals—and listen to them. How do I heal them or, even better, prevent them? I make sure to get the sleep I need (even if the dishes weren’t washed or laundry wasn’t packed away). I make sure to eat balanced meals and take care of myself. And as much as I hate those sores, I always marvel at the way Hashem created the body and how in sync it works with our emotional wellbeing. Take good care of yourself! - Eva Weinfeld, Flatbush

Mouth ulcers were the story of my life. I finally met a wonderful holistic practitioner who helped me identify the culprit: sugar and simple carbs. When I finally stopped eating food from these categories, I experienced a drastic improvement. I hardly get the sores now, and if I do, it’s always because I cheated on some sugar or simple carbs. I know it’s not easy advice, though.

My husband uses Dexamethasone (a prescription drug) when he starts to feel them coming. It nips them in the bud; they die before they even have a chance to develop and become painful. - F. Appel, Willamsburg

Unfortunately, several of my children are prone to getting canker sores, and it’s no fun. I find they are more susceptible to sores when their immune system is low. If there’s a flu or virus going around, they are likely to break out in sores after fighting the illness. Previous winters literally meant every second week a different child had the sores. This year, we’re trying to build up their immune systems. I incorporated several ideas that were previously mentioned in this column. I give them vitamins, garlic, and I even take them to reflexology. So far, we’ve been spared and are hoping for a continued uneventful winter.

- M. Goldfinger, Monsey

- Sima K., Southfield

Next Up: Despite getting a good night’s sleep, I’m very lethargic in the morning. Any ideas of how I can kickstart my energy levels earlier in the day?

Want to share what worked for you with a fellow Wellspring Community member? Send your response to info@wellspringmagazine.com.

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Please note: These suggestions should not be implemented in place of guidance from a medical practitioner.

- H. Lichtenstadter, Monsey