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Mental Wellness Series -Energizing your Vagus Nerve & Healing supplements · Wellness Uncensored

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Speaker 1: Any health related information on the following show provides general
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Speaker 1: information only. Content presented on any show by any host
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Speaker 1: or guests should not be substituted for a doctor's advice.
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Speaker 1: Always consult your physician before beginning any new diet, exercise,
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Speaker 1: or treatment program.
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Speaker 2: Hey, welcome into another episode of Wellness and Censored. I
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Speaker 2: am your host, doctor Patty g and I'm a psychiatric
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Speaker 2: nurse practitioner. I wanted to share some great stuff with
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Speaker 2: you today, but I also wanted to take a minute
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Speaker 2: and pause. I don't know if you all know what
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Speaker 2: happened here in Florida, in the Orlando area two days ago,
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Speaker 2: but there was a murder of a mental health therapist.
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Speaker 2: And I don't know if it has touched everyone yet
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Speaker 2: and rock the world like it has for those of
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Speaker 2: us that have had the misfortune of actually hearing about this,
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Speaker 2: and sadly, it's just kind of working its way around
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Speaker 2: the mental health community. And I want to get her
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Speaker 2: name correct, Rebecca White. I do want to take a
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Speaker 2: moment just to recognize Rebecca White, a licensed mental health
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Speaker 2: therapist out of Orlando who had the patient that she
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Speaker 2: had seen. I believe she had transitioned or dismissed care,
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Speaker 2: and the patient was having an issue and decided to
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Speaker 2: come back and wanted to see her without an appointment.
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Speaker 2: Waited till the latter part of the day and apparently
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Speaker 2: approached into the office was in the waiting room. The staff,
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Speaker 2: not thinking that it was a threat, didn't act upon anything,
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Speaker 2: and no judgment there. But he went in and began
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Speaker 2: to assault this nurse or this therapist anyway. A patient
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Speaker 2: that was there also tried to come to her assistance
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Speaker 2: and he received multiple stab wounds as well. But Deborah
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Speaker 2: never made it out of the office after paramedics have arrived,
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Speaker 2: and the person who came after her was found not
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Speaker 2: too many hours after and had self inflicted wounds and
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Speaker 2: was found dead on the scene. So sharing that bit
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Speaker 2: of heavy news, I want to further let all of
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Speaker 2: you know the importance and the value of addressing your
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Speaker 2: mental health, your mental wellness. We hate to see people
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Speaker 2: get to a side in life where they just feel
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Speaker 2: like there's no other options to either take their own
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Speaker 2: life or to take the life of someone else. And
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Speaker 2: it's really tragic because there are no there are no
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Speaker 2: there's just nothing good to say, there's no good outcomes
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Speaker 2: there's really nothing that one can say or do at
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Speaker 2: this point, and so I just want to take that
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Speaker 2: moment to recognize her, because again, she was forty four,
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Speaker 2: she had a family, she did her best to try
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Speaker 2: to help take care of folks like we all do.
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Speaker 2: And I just encourage you. If you know a loved
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Speaker 2: one who is suffering, please try to take steps to
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Speaker 2: get them the help they need. If you yourself are
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Speaker 2: stressed and struggling, realize that sometimes the very people who
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Speaker 2: are trying to help you. You know, we're dealing with
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Speaker 2: folks sometimes that are not thinking or seeing clearly. But nonetheless,
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Speaker 2: try to take your actions out, you know, doing something
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Speaker 2: that is physical, to working out physical to you know,
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Speaker 2: maybe cutting down a tree. But whatever it is, you
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Speaker 2: do remember and respect the value of one's human life.
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Speaker 2: Because what happened two days ago has changed the course
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Speaker 2: of events for many people. And so hopefully folks will
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Speaker 2: take this as well as for those of you out
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Speaker 2: there in the mental health community and are out there
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Speaker 2: and taking care of others. This is also a call
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Speaker 2: to action. There are some wonderful programs in place, and
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Speaker 2: these types of events are particularly near and dear to
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Speaker 2: my heart. Having been through several situations like this in
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Speaker 2: my career, and I think oftentimes we fall short when
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Speaker 2: it comes time to taking care of our personal and
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Speaker 2: professional security. Many of these doors are not locked, many
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Speaker 2: of them are not camera laden. Many of the staff
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Speaker 2: do not have CPI training, And when we work in
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Speaker 2: a clinic that's generally optimistic, healthy and positive, we don't
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Speaker 2: often think that someone could be coming in. And I
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Speaker 2: myself have had patients this past year that have come
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Speaker 2: in that I've often reached out to the desk via
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Speaker 2: my text messaging ability to say, you know, please keep
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Speaker 2: an ear out. This patient's getting a little escalated, and
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Speaker 2: I always position myself as close as possible to the door.
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Speaker 2: There's steps you take, but anyway, I do want to
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Speaker 2: reach out and just for that moment, to Rebecca and
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Speaker 2: her family, and again to all those who are in
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Speaker 2: mental health. It's a tough job that we all do
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Speaker 2: and we're here to help other people. So on that note,
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Speaker 2: we are continuing our series of mental health and wellness
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Speaker 2: and we started to talk a little bit about the
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Speaker 2: vagus nerve and I've given you guys some exercises that
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Speaker 2: we've done in the past. I just want to share
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Speaker 2: how often people will come in. And if you haven't
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Speaker 2: heard me talk about James Greenblatt, he is a functional
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Speaker 2: psychiatrist out of I believe the North Carolina area, has
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Speaker 2: written a tremendous amount of books, some of the things
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Speaker 2: I'm actually going to comment on here today. He's got
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Speaker 2: a new book out and the book is actually called
5:41
Speaker 2: Finally Hopeful. The paperback is not out yet, but in
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Speaker 2: this book, I'm Finally Hopeful. We talk about symptoms and systems,
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Speaker 2: and a lot of the symptoms that we experience are
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Speaker 2: not necessarily organically brain triggered alone. A lot of it
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Speaker 2: has to do with the metabolic components of what we
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Speaker 2: process in our body, how our body processes things, and
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Speaker 2: what the levels of different micronutrients are in the body.
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Speaker 2: A couple of good examples A patient presented to me
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Speaker 2: not too long ago. Mom of two kids under the
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Speaker 2: age of three. One is seven months old, the other
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Speaker 2: one I think is two two and a half and
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Speaker 2: works full time, finding that she's fatigued, can't concentrate, can't focus,
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Speaker 2: probably greater than fifty pounds overweight since the delivery of
6:32
Speaker 2: her child seven months ago, and is really stressed, but
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Speaker 2: feels like she's got attention deficit. And while she may
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Speaker 2: have characteristics and symptoms, remember attention deficit is a diagnostic code.
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Speaker 2: What is part of attention deficit are symptoms. But these
6:49
Speaker 2: symptoms cross the line between many different areas, and so
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Speaker 2: we're going to get into how we can address and
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Speaker 2: calm down some of these symptoms. But just as an example,
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Speaker 2: after the patient presented, an gave some examples. I heard
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Speaker 2: the underlying mood, the sadness, the mood changes as well
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Speaker 2: as anxiety, and yeah, there's concentration issues there. We discussed
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Speaker 2: a medication like wellbutrin, which I find is a great
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Speaker 2: all around medication as long as you metabolize it well
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Speaker 2: and you hydrate well. Not a bad medication. It can
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Speaker 2: be very helpful for a lot of things. It's one
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Speaker 2: of the leading medications we actually use sometimes to address
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Speaker 2: people's symptoms of concentration and focus, but also some edge
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Speaker 2: of anxiety or maybe low mood, low motivation. That's not
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Speaker 2: to say I don't always go in with my triangle
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Speaker 2: of sleep, activity, and nutrition, but this is how we
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Speaker 2: attempted to treat this individual. Again, it comes down to
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Speaker 2: mindset belief. Sometimes people feel what kind of medication is
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Speaker 2: that and while Wellbutrin falls in with the SSRI's antidepressant category,
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Speaker 2: it's a neuromodulator, so it's used for a lot of
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Speaker 2: things and also layer on top, this patient had a
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Speaker 2: binge eating issue where she would multiple nights, not even
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Speaker 2: all day, and then eat way more than she wanted
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Speaker 2: to at night, and then she had to go to
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Speaker 2: bed and get up early for work the next morning.
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Speaker 2: That type of eating issue, challenge or disorder, if you will,
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Speaker 2: will Beutrin's one of the leading medications to help combat that.
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Speaker 2: But she was only interested in focusing on what she
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Speaker 2: had self diagnosed herself with his attention deficit. So we
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Speaker 2: can't always agree to prescribe what the patient wants. So
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Speaker 2: here's some stuff to help with those kinds of symptoms
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Speaker 2: and where our vagus nerve will come in. But when
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Speaker 2: we've got metabolic issues, we've got binge eating issues, we've
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Speaker 2: got depression and sadness, we would often like to run
8:35
Speaker 2: a panel of lab work, and many times, if you've
8:38
Speaker 2: got some issues you b B twelve is low, you
8:42
Speaker 2: can test for that in blood work. Your vitamin D
8:44
Speaker 2: level may be low, your home ASS sixteen level may
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Speaker 2: be high. These are all things that you can check
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Speaker 2: in blood work, you know, with your primary care whomever
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Speaker 2: you go see. But a lot of the things one off.
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Speaker 2: One of the things that doctor Greenblad had recommended is
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Speaker 2: let's get some supplements to really help boost things. And
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Speaker 2: this is what I would be recommending to my patient
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Speaker 2: that I saw. But she is convinced she has attention
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Speaker 2: deficit and only wants medication to treat that, which we
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Speaker 2: ended up starting her on a non stimulant, but that
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Speaker 2: wasn't something that she wanted. So she's going to look
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Speaker 2: it up and she may try it, but her real
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Speaker 2: goal was the stimulant. And suffice to say, I would
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Speaker 2: say my gut experience as a provider is she's tired,
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Speaker 2: she's overweight, she's binge eating, not eating well, not getting nutrients.
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Speaker 2: That is a fast track for someone to try to
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Speaker 2: want a stimulant to get energy, lose some weight, and
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Speaker 2: feel a little bit more focused. But that's not really
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Speaker 2: how we treat. We don't treat necessarily to the outlying symptom.
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Speaker 2: We have to get to the root. But with these
9:49
Speaker 2: types of issues depression, anxiety, low mood, irritability, concentration issues,
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Speaker 2: someone who might not eat regularly if you don't have
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Speaker 2: a good nutritional diet. Adding some cucuremen Jucurement is a
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Speaker 2: combination of it's like a spice with tumeric and other
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Speaker 2: compounds in there, and it really helps to lower homossystine
10:09
Speaker 2: levels home assistine levels. When they're elevated, they help to
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Speaker 2: keep your quarters all high and that helps to preserve
10:16
Speaker 2: that on the body. But also two to combat B
10:20
Speaker 2: six and zinc. These vitamins will actually help to again
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Speaker 2: engage some of the metabolism in the body, help lift mood.
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Speaker 2: It's great for depression B six and zinc B twelve.
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Speaker 2: Of course, because I mentioned that B twelve tends to
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Speaker 2: be low in people who really don't have a very
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Speaker 2: good diet, and it's not a bad thing to supplement
10:39
Speaker 2: with B twelve. It's good for some instant energy. Vitamin
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Speaker 2: D is often found to be low in people with depression,
10:45
Speaker 2: so looking at and elevating vitamin D levels, a lot
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Speaker 2: of times we get very skimpy and we'll only give
10:52
Speaker 2: them a thousand to two thousand. I use a vitamin D,
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Speaker 2: but out of the gate you could do five thousand
10:58
Speaker 2: units to ten thousand it's over a four week period
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Speaker 2: and then get your levels checked and then maybe drop
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Speaker 2: down to a more comfortable level of two thousand I use.
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Speaker 2: But five thousand I use really is not a bad dose.
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Speaker 2: Some people get the injections and I think the injections
11:12
Speaker 2: fifty thousand I used. But if you're going to use
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Speaker 2: some supplements, that's the way to go. The other supplement
11:18
Speaker 2: that's really important to help with mood and motivation and
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Speaker 2: lift some depression is magnesium glycinate and it also helps
11:25
Speaker 2: the body to naturally produce more vitamin D. So those
11:28
Speaker 2: are the things that you want to keep in mind
11:30
Speaker 2: for that. But what can we do, you know, without
11:33
Speaker 2: running out and grabbing a bunch of supplements. What are
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Speaker 2: some of the things you can do to reset your
11:39
Speaker 2: nervous system. And what I wanted to talk a little
11:42
Speaker 2: bit about today was the vegus nerve. And we talked
11:44
Speaker 2: about the vegus nerve. Because your body is elementally charged,
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Speaker 2: it's got positive and negative ions, it's got electrical receptors.
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Speaker 2: You know, we actually have electrical conductivity in our body,
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Speaker 2: in our heart, in our brain, in muscle contraction, and
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Speaker 2: so with the vaguest nerve, it is really the most
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Speaker 2: influential nerve in the body, and it regulates all aspects
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Speaker 2: of your health. It's the longest if you want to
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Speaker 2: consider all the cranial nerves. And I'd mentioned this before,
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Speaker 2: but I want to make sure I don't miss anything.
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Speaker 2: But it is linked to all the organs from the
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Speaker 2: brain stem through the abdomen, and it goes all the
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Speaker 2: way through down the heart, lungs, the digestive track, all
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Speaker 2: the way to the small small bowel. The way it
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Speaker 2: acts it carries information to and from so it sends
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Speaker 2: out information to the body and it brings information back
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Speaker 2: back to the brain. A lot of you may or
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Speaker 2: may not realize, but you can have control over this nerve.
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Speaker 2: And while it helps to control things like the muscles
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Speaker 2: in the stomach, it controls the intine, intestines and your motility.
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Speaker 2: It also helps as things move through your digestive track.
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Speaker 2: And if you haven't figured it out now, when you
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Speaker 2: start thinking about the brain gut connection, drift off for
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Speaker 2: a moment from depression into anxiety, upset, stomach trauma, digestion, elimination, headaches,
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Speaker 2: muscle tighteness, cramps, pain, and the joints. All of these
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Speaker 2: things can be manifestations of psychological health and wellness, and
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Speaker 2: that's really important with the vagus nerve. If your nerve
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Speaker 2: is feeling good and it's doing its job, it can
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Speaker 2: allow the body to absorb certain nutrients. But the vagus
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Speaker 2: nerve is also powerful in calming down inflammation. When your
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Speaker 2: body's inflamed and that nerve is irritated, you almost set
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Speaker 2: off a tailspin. Some people have become more familiar with
13:42
Speaker 2: the term mass cell activation, cytokine storm. These were things
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Speaker 2: that became fairly popular and describing things when COVID was
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Speaker 2: the thing. So, if you have something that is inflammatory
13:58
Speaker 2: or flu like or or indigestion or irritability, or something
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Speaker 2: that's inflammatory in your body, before you rush out to
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Speaker 2: get an antibiotic, let's see what's causing the inflammation. You know,
14:08
Speaker 2: it could be a cold, it could be the flu,
14:10
Speaker 2: it could be any one of the strains of these
14:12
Speaker 2: novel viruses. But there's really no magic kill to kill
14:17
Speaker 2: that virus. Despite what doctor Fauci tried to claim, we've
14:21
Speaker 2: all learned that that's been debunked. We've got to get
14:24
Speaker 2: back to calming the body down. And when you calm
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Speaker 2: the body down, the inflammation goes away, the absorption of
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Speaker 2: nutrients goes up, and we feel better. Okay, So the
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Speaker 2: pathways with the vagus nerve, it helps to regulate all
14:38
Speaker 2: those activities and it can promote a lot of anti
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Speaker 2: inflammatory responses when in fact you actually no, that was
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Speaker 2: interesting is that somebody, oh, the vagus nerve. Okay, I
14:50
Speaker 2: didn't know what that was at the bottom of the screen.
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Speaker 2: But anyway, it has a pathway to really help your
14:56
Speaker 2: body reregulate. It can also help your b to not
15:01
Speaker 2: get excessive and overregulate, meaning that if you've got inflammation,
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Speaker 2: you don't want to continue and continue and continue. Think
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Speaker 2: about a time when you felt really bad. A lot
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Speaker 2: of things that were inflamed continually become more grossly inflamed,
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Speaker 2: and before you know it, you got a full blown
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Speaker 2: head cold, You got a lot of mucus, your gut
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Speaker 2: feels bad. I mean, it can go all the way
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Speaker 2: down and affect you and end up with diarrhe or constipation.
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Speaker 2: This is all from the vegas nerve being overstimulated in
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Speaker 2: a bad way. So the other thing that's super important
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Speaker 2: is with the vegas nerve, it works on our hormonal
15:35
Speaker 2: system and how many of US. We also separate GYN
15:40
Speaker 2: with brain gut psychiatry primary care. Jump over to the
15:46
Speaker 2: GYN focus hormones. Hormones are all regulated through the vegus nerve,
15:52
Speaker 2: which innervates up into the brain. The brain's the master
15:55
Speaker 2: controller of things like cortisol. Cortisol is one of the
15:58
Speaker 2: hormonal really with the brain. So when you have a
16:03
Speaker 2: high level of insulin and your insu insulin levels high,
16:07
Speaker 2: that affects your glucose metabolism. And with glucose metabolism, not
16:12
Speaker 2: only is your insult level high, but your quarters all
16:15
Speaker 2: levels are high. And when quarters all levels are high,
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Speaker 2: what happens inflammation. We can't lose weight, We feel stressed,
16:23
Speaker 2: and then what psychiatric symptoms come next? Anxiety, depression, low mood, irritability, frustration,
16:31
Speaker 2: you name it. So when we can balance the vegus nerve,
16:35
Speaker 2: we're shifting our body out of this stress stress state.
16:39
Speaker 2: And when we do that, we can improve things like bloating, constipation.
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Speaker 2: Maybe you have difficulties swallowing. I've got a ton of
16:46
Speaker 2: patients that come in with anxiety and they can't swallow
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Speaker 2: because their vegus nerve is all out of whack. There's
16:52
Speaker 2: also cardiac issues. When your vegus nerve is pulled into
16:56
Speaker 2: fight or flight, you've got inflammation your cardiovascular system. You
17:00
Speaker 2: can actually trigger irregular heartbeats like a tachycardia, a rapid
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Speaker 2: heart rate, all kinds of things, and those types of
17:10
Speaker 2: things again put you into that psychiatric state of Oh
17:14
Speaker 2: my gosh, my mood is low. I must have something wrong.
17:17
Speaker 2: Let me go get an antidepressant. So just think about
17:21
Speaker 2: how they're all connected and why it's so important to
17:24
Speaker 2: consider the relationship of all of them and what can
17:27
Speaker 2: we actually do to make them work. Now, with the brain,
17:32
Speaker 2: we've got sympathetic comparis sympathetic parts of the nervous system,
17:36
Speaker 2: and in the parasitic parasitic system, that's where fight or
17:40
Speaker 2: flight takes place. So have you ever felt that sense
17:43
Speaker 2: of overwhelming panic or a rush of adrenaline. That's when
17:47
Speaker 2: your body goes into that hyperdrive. But some people stay
17:50
Speaker 2: in it and think about staying in that and having
17:53
Speaker 2: that rush. So in order to combat it, the body
17:56
Speaker 2: will relax a little bit on the adrenaline, but the
17:58
Speaker 2: rest of your body is still in fight or flight.
18:01
Speaker 2: This is where people finally end up with this perpetual
18:03
Speaker 2: anxiety annic, worry, overthinking, you name it, they've got it.
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Speaker 2: When you can calm down the parasympathetic nervous system by
18:12
Speaker 2: working on the vegas nerve, you're going to help to relax,
18:16
Speaker 2: restore energy, and you'll be able to support better digestion.
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Speaker 2: Some of those stomach aches and pains will go away,
18:23
Speaker 2: your immune response will improve, and your heart will also reregulate.
18:28
Speaker 2: Now what's interesting is I went to the restaurant the
18:31
Speaker 2: other night and I wasn't stressed. I was actually having
18:34
Speaker 2: a nice time. But it was a very rich food
18:37
Speaker 2: of salmon with this lobster bisk cream sauce and some rice.
18:42
Speaker 2: But somewhere in the ingredients it did not agree with me.
18:45
Speaker 2: And so while the brain was calm, the brain started
18:49
Speaker 2: to send some neurotransmitters down into my digestion. And let
18:53
Speaker 2: me tell you, have you ever had that feeling you
18:55
Speaker 2: finished dinner and you get this cramping feeling? Because I
18:59
Speaker 2: get this so rare. I knew it wasn't stress. I
19:02
Speaker 2: knew it wasn't anything particular. It had to be something
19:05
Speaker 2: that went into my body and there was an inflammatory
19:07
Speaker 2: response happening. How many of you struggle with irritable vowel syndrome.
19:11
Speaker 2: It's possible because of the factors in your life, either
19:16
Speaker 2: nutrition or stress, or combination of any of the above.
19:21
Speaker 2: Your brain is always in that fight or flight and
19:24
Speaker 2: you don't have a situation like I did the other
19:26
Speaker 2: night that did eventually calm down and clear up. It's
19:30
Speaker 2: all the time, so irritable vowel folks. Let's really look
19:34
Speaker 2: at how we reset our nutrition and how we work
19:38
Speaker 2: on calming down the vegus nerve to support nutrition, relaxation,
19:42
Speaker 2: and inflammation. It's all really that important. When your vagus
19:47
Speaker 2: nerve is not really in tune or in shape, we
19:52
Speaker 2: call it low vagal tone. And when that happens, the
19:55
Speaker 2: body has a difficult time getting back to that homeostatic state.
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Speaker 2: So here's the good news. It can be strengthened. There's
20:02
Speaker 2: a lot of things you've heard me talk about, and
20:04
Speaker 2: I haven't specifically said all about the vegas nerve. But
20:07
Speaker 2: you can do deep breathing. You can practice this anywhere
20:10
Speaker 2: you are. You can practice mindfulness, taking yourself away from things,
20:14
Speaker 2: putting yourself in a peaceful place, even if it's for
20:17
Speaker 2: ten minutes a day, it lets your your vegus nerve
20:22
Speaker 2: go into a little workout, go into little training. Your
20:24
Speaker 2: vegus nerve needs a rest. I don't know about you,
20:27
Speaker 2: but I see so many patients every day and their
20:31
Speaker 2: vegas nerve is on fire, and it's any wonder they
20:33
Speaker 2: come in and they need something to calm down. But
20:35
Speaker 2: here's things you can do at home or in the car.
20:38
Speaker 2: And you don't have to necessarily get psychiatric treatment or
20:41
Speaker 2: therapy to work on your vegus nerve. But when you
20:44
Speaker 2: practice it, it's going to help it to calm down
20:47
Speaker 2: and you may have just a greater propensity of feeling good,
20:51
Speaker 2: less inflammation, less stress. And there's different ways that we
20:55
Speaker 2: can we can spruce it up. Now you've heard me
20:57
Speaker 2: talk about singing. Singing is one way we can ask
21:00
Speaker 2: the vegus nerve and get it to calm down. Yoga.
21:03
Speaker 2: I don't know if any of you out there like
21:04
Speaker 2: to practice yoga, but here's the thing. You can find
21:07
Speaker 2: anything on YouTube, and I encourage you go on YouTube
21:11
Speaker 2: and try something new. It's part of our Mindfulness series
21:14
Speaker 2: for twenty twenty six, helping you be your best self.
21:17
Speaker 2: Well out on YouTube and find yourself a video to
21:20
Speaker 2: or something where you can actually try some yoga out,
21:23
Speaker 2: try some stretching out, and as you do it, you're
21:26
Speaker 2: going to practice this mindful breathing, this relaxed breathing that
21:29
Speaker 2: I'm going to tell you about, and see if you
21:31
Speaker 2: just don't start to feel better if you do it
21:33
Speaker 2: for the next four or five days, that in turn
21:36
Speaker 2: is going to relax your fight or flight. It's going
21:41
Speaker 2: to help decrease inflammation. And see if you don't feel
21:44
Speaker 2: better if you change nothing else other than a little
21:46
Speaker 2: mindfulness breathing and a little stretching or yoga exercise ten
21:50
Speaker 2: minutes a day. What happens too, is if we use
21:54
Speaker 2: exposure to cold, that can stimulate the vegus nerve. And
21:57
Speaker 2: I'll tell you about it now, I guess, because there's
21:59
Speaker 2: some really cool things you can do with cold. On
22:02
Speaker 2: one of the shows prior, I talked about taking one
22:04
Speaker 2: of those eyeball ice packs and you just put it
22:07
Speaker 2: right over the forefront of your cheek and just above
22:11
Speaker 2: the eyebrow, almost like a batgirl mask. And when you
22:16
Speaker 2: put that on over your cheeks and your eyebrows for
22:18
Speaker 2: about twenty seconds on, thirty seconds off, and you do
22:21
Speaker 2: that multiple times for about five to ten minutes. That
22:24
Speaker 2: can reset your vagus nerve. How many of you heard
22:27
Speaker 2: have heard about the cold plunge or cryotherapy. You know
22:31
Speaker 2: I've tried it. I'll try anything that seems good that's holistic.
22:35
Speaker 2: Those cold plunges I'm not so good at because you
22:38
Speaker 2: have to immerse your body in and just the sheer
22:40
Speaker 2: thought of immersing would take too long for me. However,
22:43
Speaker 2: if you have a cryotherapy placed near you and it's
22:46
Speaker 2: like a freezer, they're really very well equipped. Now there's
22:51
Speaker 2: one that's near me, and I like it better than
22:53
Speaker 2: the one that I've tried before because it's got a
22:56
Speaker 2: glass door on the front of it, so you can
22:57
Speaker 2: actually see out front. It's not so consuming like being
23:01
Speaker 2: in a locked freezer, which can be really you know,
23:04
Speaker 2: anxiety producing for people. So how you got to calm
23:06
Speaker 2: the vegus nerve when you're already going in their worried.
23:08
Speaker 2: But you go into a cryotherapy unit and with the
23:11
Speaker 2: glass door or the door that comes down, and they
23:15
Speaker 2: usually start you out for one minute or two minutes.
23:18
Speaker 2: The max is three minutes, and they have all kinds
23:21
Speaker 2: of settings beginner, proficient, and then expert, and you know
23:26
Speaker 2: it's the experts, not for the faint heart. But if
23:28
Speaker 2: you go in there for a minute and do it
23:30
Speaker 2: a couple of times a week, maybe do it for
23:32
Speaker 2: a few weeks just to help reset. Maybe you've been
23:35
Speaker 2: through something. Cryotherapy is phenomenal for stress, anxiety, calming down
23:41
Speaker 2: the vegus nerve, healing the gut, inflammation host procedures. If
23:47
Speaker 2: you've had excuse me, any kind of abdominal surgery, leg surgery,
23:52
Speaker 2: you name it, after surgery, the ability to shrink and
23:55
Speaker 2: reduce tissue is really how cryotherapy became so effective. I
24:00
Speaker 2: recommend cryotherapy again if anybody has been on any of
24:04
Speaker 2: my episodes before with frozen shoulder, it's the ability to
24:07
Speaker 2: rapidly shrink tissue. But yeah, so check out a cryotherapy
24:11
Speaker 2: place near you. It's going to be great for the
24:13
Speaker 2: vegus nerve. It's just really important to try different techniques
24:17
Speaker 2: and see which ones you really like. It's not a
24:21
Speaker 2: one size fits all and you don't have to do
24:24
Speaker 2: all these but certainly let's work on some things to
24:26
Speaker 2: really stimulate the biggest nerve. We talked about singing. I
24:30
Speaker 2: mentioned before. You know, I may sing in the shower,
24:32
Speaker 2: I may sing in the car, but as you sing,
24:35
Speaker 2: your vocal cords will reverberate against the vagus nerve and
24:42
Speaker 2: it puts it into a workout. It kind of shakes
24:45
Speaker 2: it up and you know, gets it stimulated. The whole
24:48
Speaker 2: goal is to stimulate the vegus nerve to shake it out.
24:51
Speaker 2: It's almost like shaking a tree to just get some
24:53
Speaker 2: apples to fall off, or shaken your vegus nerve to
24:57
Speaker 2: get it to settle down. And somebody's heart goes into
25:02
Speaker 2: a fibrillation. It's an uncontrollable shake that the body needs
25:07
Speaker 2: to stop. It can't get itself out of it, so
25:09
Speaker 2: we shock it right. So shocking the vagus nerve with
25:14
Speaker 2: singing allows the vegus nerve to reset and go, oh,
25:17
Speaker 2: I was overworking and it'll reset. You can do the
25:20
Speaker 2: same thing with humming. If you're not a singer, you
25:22
Speaker 2: can always hum and yeah if you want to also
25:25
Speaker 2: take a look too. We work with a company that
25:29
Speaker 2: produces the stem cell patches if you click on the
25:32
Speaker 2: QRS code. Those stem cell patches are also another way
25:35
Speaker 2: to reduce inflammation, reduce stress, calm down anxiety. You can
25:40
Speaker 2: catch it on one of my prior shows on iHeartRadio
25:43
Speaker 2: under Wellness uncensored with pattyg and just look up Magnolia
25:47
Speaker 2: cell patch. These patches are phenomenal and I've got a
25:50
Speaker 2: couple on my back right now and I use them
25:53
Speaker 2: for energy, for fatigue, for pain, for inflammation, but those
25:57
Speaker 2: are also another way to stimulate the vage nerve. And
26:00
Speaker 2: they come in like a little envelope for a thirty
26:03
Speaker 2: day supply. They wear really well. You wear them for
26:05
Speaker 2: twelve hours and it's a great patch to help again
26:09
Speaker 2: organically and holistically help you feel your best self without
26:12
Speaker 2: the necessary need of medication. So you've got a lot
26:16
Speaker 2: of stuff. We've got cold, we've got cryo, we've got humming,
26:20
Speaker 2: we've got singing. We didn't talk about breathing, which breathing
26:24
Speaker 2: is the pretty that's the easiest one. You can do
26:26
Speaker 2: it anywhere. And then we also have movement or dance.
26:29
Speaker 2: But breathing. Think about it, and we talk about this
26:32
Speaker 2: all the time. But if you take that time for
26:34
Speaker 2: mindfulness and you do slow, purposeful breathing, you may take
26:37
Speaker 2: your finger and while you're sitting in the car, take
26:40
Speaker 2: a deep breath in, and we're going to draw a square.
26:43
Speaker 2: Let it out, deep breath in, let it out. See
26:46
Speaker 2: how many squares or rectangles or maybe you want to
26:50
Speaker 2: do a triangle. And there's a really important piece to
26:54
Speaker 2: doing this finger motion. This is another part of resetting
26:58
Speaker 2: the autonomic nervous system. Give or remember as kids, where
27:01
Speaker 2: you used to patch your head and rub your belly.
27:04
Speaker 2: It's not so easy. Who knew it was an autonomic
27:08
Speaker 2: nervous reset. So again, those kinds of things tapping. We
27:13
Speaker 2: talk about tapping a lot. When you tap over your
27:15
Speaker 2: heart and you breathe in excel out where you can
27:19
Speaker 2: breathe in, hold it and exhale out, and maybe you
27:22
Speaker 2: want to get really good to breathe in or all
27:24
Speaker 2: square down and excel out and still tap. That makes
27:29
Speaker 2: you really creative, but it resets that nerve. And there's
27:34
Speaker 2: lots of reasons why we want to reset that nerve.
27:36
Speaker 2: If you struggle from so many things. You may be bloated,
27:41
Speaker 2: you may have constipation, you may have just a bad appetite,
27:44
Speaker 2: you may not feel hungry. Your vagus nerve is doing
27:48
Speaker 2: something somewhere to theoretically protect you. And again let's go
27:53
Speaker 2: back to the anxiety or the depression or the sadness.
27:56
Speaker 2: What triggers have happened in your life. So it's so
27:58
Speaker 2: important to know where these triggers come from so we
28:01
Speaker 2: can address the route. I will tell you too, if
28:04
Speaker 2: you reset your vagus nerve. And for those of you
28:06
Speaker 2: that were on last two weeks, because of where we
28:09
Speaker 2: are in the winter, the sun has a wonderful way
28:11
Speaker 2: of coming in through a window that's above my windows
28:14
Speaker 2: that I had no screen for before the show. I
28:17
Speaker 2: blocked the window and one by one my little cards
28:21
Speaker 2: have come down, so that sun is peeking through. But
28:24
Speaker 2: that's okay. If I need to shift, I will. But
28:27
Speaker 2: with these vagus nerve stimulators, think about all the things
28:31
Speaker 2: that you stress about. And some people have a long history.
28:36
Speaker 2: It could be things back to your childhood. I can't
28:38
Speaker 2: tell you how many people that come in and talk
28:41
Speaker 2: to me don't realize that just because they're sad, upset
28:44
Speaker 2: and not feeling their best self today, they just don't
28:47
Speaker 2: relate it to things from the past. And our past
28:51
Speaker 2: is what creates our patterns for the future. So if
28:54
Speaker 2: you need to do a look back, do so carefully
28:57
Speaker 2: because sometimes that can bring back sad some bad memories.
29:01
Speaker 2: But all these things when we look to the root
29:04
Speaker 2: of our body, that vegus nerve is your first line
29:08
Speaker 2: to try to regain control. It'll help you with anxiety, depression, sleep.
29:13
Speaker 2: You know, when you struggle with sleep or insomnia, if
29:16
Speaker 2: we work on before we go to bed, singing, coming, breathing,
29:23
Speaker 2: maybe putting on a YouTube video and not doing a
29:25
Speaker 2: full body workout, but doing some relaxing exercises before bed,
29:29
Speaker 2: stretching in yoga. If you are having insomnia, give it
29:34
Speaker 2: four to five nights and tell me if that doesn't help.
29:38
Speaker 2: One of the books that I've talked to folks about
29:39
Speaker 2: insomnia is Oh Lord, I thought i'd had that up
29:43
Speaker 2: here too, Say good Night to Insomnia. You can look
29:47
Speaker 2: that upon Amazon. But a lot of the things they
29:49
Speaker 2: talk about in air it all comes back to resetting
29:53
Speaker 2: your body, resetting your circadian rhythm, resetting your vegus nerve.
29:58
Speaker 2: Persistent insomia you can really leave you feeling exhausted. How
30:02
Speaker 2: many of you struggle with insomnia? You know, I'm surprised
30:05
Speaker 2: I don't see more of a show of hands out
30:06
Speaker 2: there today because I feel like I'm touched on everything
30:09
Speaker 2: that so many people struggle with. But here's another thing.
30:14
Speaker 2: When you struggle and your vegus nerve is disrupted or
30:17
Speaker 2: it's in fight or flight. How many of you have
30:19
Speaker 2: breathing difficulties, shallow breathing. How many of you have been
30:23
Speaker 2: ill or you have a loved one who's ill. And
30:26
Speaker 2: you know, all the stuff we've done with our pulse
30:28
Speaker 2: sox simeter COVID really helped to bring that little oximeter
30:31
Speaker 2: to light because they talked about your pul sox symmetry
30:34
Speaker 2: pulls sox symmetry is fascinating because while people think, oh,
30:38
Speaker 2: you know, ninety six is an a when you dip
30:40
Speaker 2: from one hundred down to ninety five or ninety six,
30:44
Speaker 2: something is going on. So maybe your vegus nerve just
30:47
Speaker 2: needs a little tweak, so stop, do some purposeful breathing deep,
30:51
Speaker 2: breath in, hold it, let it out, breath in, hold it,
30:55
Speaker 2: let it out, maybe you know, five or ten times
30:58
Speaker 2: and see if you're breathing doesn't return to more of
31:01
Speaker 2: a normal, deeper state. But what happens with that too
31:05
Speaker 2: is you know you talk about oxygen to the brain.
31:07
Speaker 2: All of this, the brain, the vagus nerve, the lungs, right,
31:12
Speaker 2: they're all connected. So when you think about bodily system
31:16
Speaker 2: function and failure, that vagus nerve are you all getting
31:20
Speaker 2: it now is critical. It's critical to all the areas
31:23
Speaker 2: of your body. And again it goes from physical physiology
31:27
Speaker 2: and functionality to symptoms, anxiety, depression, low mood. They're all interrelated.
31:35
Speaker 2: They're all very interrelated. So hopefully that will help you there.
31:40
Speaker 2: And then chronic issues, chronic fatigue, chronic inflammation. Let me
31:44
Speaker 2: tell you, well, I can appreciate all these chronic autoimmune
31:48
Speaker 2: and inflammatory issues, whether it's you know, lupus, other autoimmune
31:55
Speaker 2: system limes. Limes is a whole, separate category. One day,
31:58
Speaker 2: I'm going to take a whole, a whole episode on that.
32:02
Speaker 2: But cardiovascular issues, digestive issues, even bowel issues, all of
32:07
Speaker 2: this can come from or response to decreasing inflammation or
32:13
Speaker 2: breathing deep breathing and utilizing the lungs as they are
32:17
Speaker 2: intended to sort of be a filter, a filter to
32:20
Speaker 2: clear things, toxins out of our body. Just another example.
32:25
Speaker 2: And here I appreciate the comment. It's very true. I mean,
32:29
Speaker 2: for how many of you it's really not easy to
32:31
Speaker 2: admit these things, All these things can become an issue
32:35
Speaker 2: in your life. And how can they not? You know,
32:38
Speaker 2: we've all got stressors, We've got day to day issues.
32:41
Speaker 2: We've got work issues, family issues. Maybe we have older
32:44
Speaker 2: parent issues, adult children issues. Oh, I just discovered that
32:49
Speaker 2: my outlet is not working. Let me shift left here.
32:54
Speaker 2: And so speaking of stress, there would be nothing worse
32:58
Speaker 2: than not having the power connected to my laptop. But yeah,
33:04
Speaker 2: and maybe Rebel, can you put my books up? I
33:07
Speaker 2: want to talk real quick about the two of the
33:09
Speaker 2: books that I have, The Frozen Shoulder, and they call
33:12
Speaker 2: me Harriet. Let's talk about the Frozen Shoulder, and then
33:16
Speaker 2: we'll talk about they call me Harriet both these books
33:18
Speaker 2: I wrote. Frozen shoulder is really a trauma response. It's autoimmune,
33:23
Speaker 2: it's inflammation, it's all of the above. And so having
33:28
Speaker 2: been through that journey personally myself, I've had three. When
33:32
Speaker 2: you use these techniques, they can also help you to
33:35
Speaker 2: calm down that inflammatory system, get to know what helps
33:38
Speaker 2: you relax, get to know how to stimulate and relax
33:42
Speaker 2: that vagus nerve. With something like frozen shoulder, it is
33:46
Speaker 2: a disease process that many people take well over a
33:49
Speaker 2: year to heal from. Many people rely on surgery, other
33:53
Speaker 2: people do injections. In the book as well as in
33:57
Speaker 2: some of the episodes I've done I talk about different
33:59
Speaker 2: ways to hold realistically heal it, but that vagus nerve
34:03
Speaker 2: is one way to start to reregulate, to calm down
34:06
Speaker 2: your immune system. And then the other book just for
34:09
Speaker 2: the sake of where we are in the world today,
34:11
Speaker 2: you know this book. Both of them are on Amazon
34:14
Speaker 2: or you can get them off of my site Magnoiabywellness
34:18
Speaker 2: dot com. Both of these books they call me Harriet.
34:22
Speaker 2: This talks about the unfolding of things that changed our
34:25
Speaker 2: world forever and living through a lot of the misinformation, lies, deception,
34:31
Speaker 2: massive death, massive bad situations made worse because no one
34:37
Speaker 2: would subscribe to the right to try. Let's throw everything
34:40
Speaker 2: at this and we were mandated. Those mandates caused undue stress,
34:44
Speaker 2: undue tension, and trauma, real trauma for a lot of people.
34:48
Speaker 2: People coming forward now still from that aftermath have greater
34:52
Speaker 2: incidences of fatigue, isolation, anxiety, depression, mood disorders. And so
35:00
Speaker 2: in both of those books, you know, I provide at
35:02
Speaker 2: least some insight, information and highlights to really help and
35:06
Speaker 2: to healthy healing. But you know, with the vagus nerve
35:09
Speaker 2: and emotion, I just want to make sure that you
35:12
Speaker 2: realize with vague activity it really does play an important
35:16
Speaker 2: role in your social behavior. When you think about facial expressions,
35:21
Speaker 2: your voice, your tone, how to respond appropriately to social
35:26
Speaker 2: cues if you will. When the vagus nerve and that
35:30
Speaker 2: functions reduced, you may not even be able to interpret
35:33
Speaker 2: and regulate emotions or behaviors of others correctly. Why think
35:39
Speaker 2: about it, You're stuck in that fight or flight, your tense,
35:43
Speaker 2: you're hyper sensitive. You may be hyper focused, and here's
35:47
Speaker 2: how far down the road we can go in this
35:49
Speaker 2: rabbit hole. It can make it difficult to be in
35:52
Speaker 2: social situations, become more stressed, more overwhelmed. You may experience
35:58
Speaker 2: social anxiety with withdrawal from group interactions, or even struggle
36:03
Speaker 2: to build and maintain meaningful relationships. So this vagual tone
36:08
Speaker 2: can actually help to affect the body's ability to express
36:13
Speaker 2: empathy or even to respond to social support. And this
36:18
Speaker 2: all leads to thoughts and feelings of isolation, decrease sadness
36:22
Speaker 2: connection or increase sadness, decrease connection with others, and over time,
36:28
Speaker 2: these difficulties, these behaviors that you develop can impact both
36:33
Speaker 2: your personal and professional relationships. And what does that lead
36:36
Speaker 2: to emotional distress and a lower sense of well being.
36:40
Speaker 2: So I share this with you all not to sound
36:43
Speaker 2: doom and gloom, but I want you to understand the
36:46
Speaker 2: root of how caring for yourself becomes paramount. Right. I've
36:52
Speaker 2: had a lot of folks this year have tremendous success
36:55
Speaker 2: with building self care, mindfulness, relaxation, doing things to heal
36:59
Speaker 2: you take away the Sunday scaries, how to become more
37:03
Speaker 2: social in crowds or social in workplace and family settings.
37:09
Speaker 2: But if we don't start taking actions to heal ourselves
37:13
Speaker 2: and to take care of ourselves from the inside out,
37:16
Speaker 2: all these other symptoms and breakdowns of our body are
37:20
Speaker 2: going to impact us to be our best self. And
37:24
Speaker 2: what does your best self look like to you? Do
37:26
Speaker 2: you like where you are today? Do you like how
37:28
Speaker 2: you feel? Do you feel like you're optimized. Do you
37:31
Speaker 2: feel like you've got more stress and anxiety than you want?
37:35
Speaker 2: Do you feel like you're as calm as you could be.
37:37
Speaker 2: Do you feel like your mood is low? Do you
37:39
Speaker 2: feel like you're just kind of always dragging or you're
37:42
Speaker 2: just getting through the day. Do you feel like you've
37:44
Speaker 2: withdrawn from others? Whatever you answer to if you answered
37:49
Speaker 2: yes to any of those things, it's time to take
37:52
Speaker 2: your vagus nerves seriously and let's start working on that.
37:56
Speaker 2: And that's going to help us to feel better and
37:58
Speaker 2: want us to fuel our body and maybe even find
38:01
Speaker 2: fitness for our body. And so if we find fuel
38:03
Speaker 2: and we find fitness, we will combat fatigue and we
38:07
Speaker 2: will find better ways to get really good rest. So
38:11
Speaker 2: here's some ways to practice with the vagus nerve. We
38:14
Speaker 2: talked about breathing. We call it diaphramatic breathing. Your diaphragm
38:17
Speaker 2: sits below your lungs, and when you take a deep
38:21
Speaker 2: breath in, your diaphragm pushes down. When you exhale out,
38:24
Speaker 2: it comes up. It's kind of reverse of what you think.
38:27
Speaker 2: But slow, deep breathing and just an extended exhale. And
38:31
Speaker 2: why the extended exhale is because you want to blow
38:33
Speaker 2: it as much carbon dioxide as possible. So deep breath in,
38:37
Speaker 2: now blow it out as long as you can. It's
38:39
Speaker 2: interesting to see how long you can actually hold the exhale.
38:43
Speaker 2: If you struggle and you have a short exhale, it
38:45
Speaker 2: is a pretty good indicator that you are not expanding
38:48
Speaker 2: their lungs to the full capacity. How do you improve
38:50
Speaker 2: your lung capacity. Then you have to come with me
38:53
Speaker 2: to Orange theory and I'll show you how to do that.
38:55
Speaker 2: But in all seriousness, you improve your lung capacity by
38:58
Speaker 2: challenging it, expanding it on a greater margin. Every day,
39:02
Speaker 2: practice breathing, exercises, walking, and add some weights to your walking,
39:07
Speaker 2: walk a little brisker, start a jog, maybe get to running.
39:12
Speaker 2: If you're not able to run and you've got limitations,
39:14
Speaker 2: you can do all this on a strider, on a bike.
39:16
Speaker 2: But that's why cardiovascular fitness is so important, because your
39:21
Speaker 2: lungs are the major detoxifiers of say, your cardio respiratory system.
39:26
Speaker 2: Your kidneys are the major detoxifier of your digestive system,
39:30
Speaker 2: and some of your blood as well, because it is
39:32
Speaker 2: the blood kidney system too. But we've got these two detoxifiers,
39:37
Speaker 2: and we have our liver that's also a detoxifier too,
39:40
Speaker 2: But with the lungs specifically, you know you've got the
39:43
Speaker 2: ingestion of the pollutants, ingestion of the air heaven forbid,
39:46
Speaker 2: the ingestion of vapes and nicotine and all those things
39:50
Speaker 2: that I just don't understand why people put toxins in
39:54
Speaker 2: when you want to keep as many toxins out, but
39:57
Speaker 2: I get it, and that's for another day too. So
40:01
Speaker 2: breathing is going to be your a number one quick
40:03
Speaker 2: and easy. You can do it anywhere you are, anytime
40:05
Speaker 2: of day, no matter who's around, and you can do
40:08
Speaker 2: it subtly. Take a deep breath in, hold it and
40:11
Speaker 2: let it out, and do it slowly and try to
40:14
Speaker 2: feel which probably won't be able to, but feel your
40:17
Speaker 2: diaphragm raise and lower. Meditation and mindfulness. We've talked about
40:21
Speaker 2: some of these things, but what is meditation and mindfulness
40:24
Speaker 2: to you. You've got to be in your element, in
40:27
Speaker 2: the presence of others or alone in a room you
40:31
Speaker 2: maybe they are stretching, You may be doing yoga. You
40:33
Speaker 2: may be just breathing and smelling some good aromatherapy. You
40:37
Speaker 2: may be sitting outside, have your feet in the grass
40:40
Speaker 2: or the sand, and just contemplate positive thoughts, why you're here,
40:45
Speaker 2: who you love, goals, you're looking forward to, thank yourself
40:49
Speaker 2: perhaps if you pray, thank God another day, feeling well,
40:53
Speaker 2: feeling good. But mindfulness and meditation are super important. The
40:57
Speaker 2: next thing you can do to really work on that
41:00
Speaker 2: vegas nerve is yoga and stretching. You can go to
41:03
Speaker 2: a yoga place. You can do hot yoga, regular yoga.
41:06
Speaker 2: Hot yoga's kind of fun. But I know not everybody's
41:09
Speaker 2: into the hot and sweating. But you can do YouTube videos,
41:12
Speaker 2: so none of you can tell me there's not a
41:15
Speaker 2: reason you can't do stretching or fitness because YouTube's free.
41:19
Speaker 2: The cold exposure, we talked about cold exposure. You can
41:23
Speaker 2: do it. I'm not as good in the shower, but
41:26
Speaker 2: you can certainly do a cold shower. Maybe you stick
41:28
Speaker 2: your face forward, or if you have a handle that
41:31
Speaker 2: comes off, you can take the handle off and just
41:34
Speaker 2: pour it over your head. That's great for headaches, or
41:37
Speaker 2: just put your face out and pour it over your
41:38
Speaker 2: face for a minute. A cold wash cloth, but especially
41:42
Speaker 2: an ice pack works really well. We're doing a cold
41:45
Speaker 2: plunge again, I'm a chicken. But the cryo is great.
41:50
Speaker 2: The cryo, you step in, they turn the music on,
41:53
Speaker 2: the cold wave comes and you feel it. You feel it.
41:57
Speaker 2: They even have a count down a clock on there,
41:59
Speaker 2: and you can hang in for a minute. You're doing good.
42:02
Speaker 2: If you can hang in for two minutes, you're doing great.
42:04
Speaker 2: And if you can make it the full three minutes,
42:06
Speaker 2: you're amazing, and your body will thank you for it.
42:09
Speaker 2: They check your temperature before they check your temperature after
42:12
Speaker 2: the last two things. Vocal exercises. So whether you hum
42:16
Speaker 2: or you sing, it's true. Even gargling helps. I don't
42:21
Speaker 2: look at gargling much as a vagel but it is
42:23
Speaker 2: a stimulant because you're vibrating those vocal cords against the
42:26
Speaker 2: vagus nerve, and it's just it helps it to reset.
42:29
Speaker 2: We didn't mention, but I've mentioned it here before, and
42:32
Speaker 2: part of the last one. It's diafragmatic breathing, meditation and
42:36
Speaker 2: mindfulness yoga and stretching cold. However, you get cold right
42:41
Speaker 2: up to cryo vocal movement and then mindful movement. And
42:45
Speaker 2: mindful movement to me is dancing. Some people actually do
42:48
Speaker 2: more methodical things like tai chi or karate. Those actually
42:54
Speaker 2: do stimulate the vagus nerve. Really, anything physical, So if
42:58
Speaker 2: you go to the gym and you do an aerobic workout,
43:00
Speaker 2: or you get on the treadmill and you're running, you're vibrating.
43:03
Speaker 2: You could even get on a vibration plate. Worst case scenario,
43:06
Speaker 2: turn the radio on tunes, whatever you listen to on
43:09
Speaker 2: your phone, and just start dancing around and move and
43:12
Speaker 2: little by little that movement and that's shake and it
43:16
Speaker 2: is going to reset. I don't know if any of
43:17
Speaker 2: you have done anything so simple. You know, you go
43:19
Speaker 2: out to dance, and you like to go out to
43:20
Speaker 2: dance with friends. You're stimulating the vegas nerve. So be
43:23
Speaker 2: social if you can. That will help you to calm
43:26
Speaker 2: down that vegas nerve. But I would love you guys
43:29
Speaker 2: to work on these things. If you have questions or comments,
43:32
Speaker 2: feel free to either reach out and text us at
43:36
Speaker 2: nine oh four three seven seven one one ninety six.
43:39
Speaker 2: You can also reach out to us on our website
43:41
Speaker 2: at Magnolia the letter b Wellness dot com. Those are
43:46
Speaker 2: two great places to contact us if you have questions
43:51
Speaker 2: or ideas. You always can reach out that way too
43:53
Speaker 2: for upcoming shows. If you have a topic you want
43:56
Speaker 2: to hear more about. I didn't mention today, but another
43:59
Speaker 2: great way to calm the body. And we will talk
44:02
Speaker 2: more about this because we've talked about grounding before. I
44:05
Speaker 2: love red light therapy. I always encourage people to help
44:08
Speaker 2: with inflammation. Get yourself a red light matt. A lot
44:10
Speaker 2: of places will do the therapy for you, but it's
44:13
Speaker 2: like I don't know fifteen twenty thirty dollars a session.
44:16
Speaker 2: If you spend the money and get your own matt,
44:18
Speaker 2: you can make really good use of it and you'll
44:20
Speaker 2: end up saving a lot of money in the meantime.
44:22
Speaker 2: But I have to tell you I just put on
44:25
Speaker 2: grounding sheets, and they're actually sheets that you can use
44:30
Speaker 2: on your bed. I don't know if I can share
44:33
Speaker 2: a good picture of it, but it's just a sheet
44:37
Speaker 2: and the sheet in the bed. It actually comes with
44:40
Speaker 2: this device that you can plug into your outlet. Oh
44:44
Speaker 2: what happened to my screen? You can plug into your
44:47
Speaker 2: device and it will tell you if you have the
44:50
Speaker 2: right ground or not the way you plug it in,
44:52
Speaker 2: and if you're between the two orange colors not the
44:57
Speaker 2: red one, your electrocal outlet's safe to you. And I
45:00
Speaker 2: have used this grounding mat for the last four nights.
45:03
Speaker 2: I cannot tell you how good I slept. I'll bring
45:07
Speaker 2: you the website for the next episode. But if you
45:09
Speaker 2: just google grounding mats, there's just a couple of good
45:12
Speaker 2: places out there. They're very simple to set up, and
45:15
Speaker 2: it does give you sort of a positive negative charge
45:19
Speaker 2: if you will completely safe it is grounded, so you're
45:23
Speaker 2: not going to shock yourself. I recommend don't spill a
45:26
Speaker 2: cup of ice or a cup of water in the bed,
45:28
Speaker 2: so keep yourself liquid free. However, it will give you
45:34
Speaker 2: a really good night's sleep, So again, just another passing tidbit.
45:37
Speaker 2: If you struggle from insomnia or you get a very
45:40
Speaker 2: restless sleep, I would find I would wake up a
45:42
Speaker 2: lot every night. So listen, we are done for today.
45:46
Speaker 2: It always goes so fast. I love sharing these tips
45:49
Speaker 2: with you guys. Ideally, like I said, let's try to
45:52
Speaker 2: help you help yourself first. We're always here. There's great
45:56
Speaker 2: mental health care providers out there to help you be
45:58
Speaker 2: your best self. Look for some one who's focused on
46:00
Speaker 2: a holistic approach with you know, nutrition and wellness and fitness,
46:05
Speaker 2: because a pill is not going to solve all your problems.
46:08
Speaker 2: Talk therapy is wonderful. I highly recommend some of the
46:11
Speaker 2: things that we've talked about here on the show before,
46:13
Speaker 2: especially TMS. It's something I specialize into here in Florida.
46:17
Speaker 2: But you guys have a wonderful week. Thanks so much
46:20
Speaker 2: for tuning in to Wellness and Censored. I'm here every Thursday,
46:23
Speaker 2: three pm Eastern. Doctor Patty G. Bring me your questions,
46:27
Speaker 2: your tips, and if you want reach out nine oh
46:29
Speaker 2: four three seven seven one one ninety six. You can
46:33
Speaker 2: text questions, comments or ideas for future shows. Have a
46:36
Speaker 2: wonderful day, guys, and be your best