Natural Awakenings Twin Cities November 2021

Stress management does
not need to be complicated,
but it is required for
optimal brain function.
2. The importance of quality sleep
cannot be overemphasized. Consider how
one night of bad sleep impacts problem
solving, mood and energy. Now, apply
that to years of poor sleep. Set a consistent
bedtime and wake-up time (even on the
weekends); keep the bedroom dark, cool
and quiet. Be sure to unwind before bed by
reading or journaling, and keep cellphones
out of the bedroom.
3. Stress management does not need
to be complicated, but it is required for
optimal brain function. Pick any activity
that reduces stress, whether yoga, deep
breathing, reading or knitting, and commit
to five to 10 minutes per day.
Wherever someone finds themselves
on their brain health journey, it is never
too late to improve the function of this
incredible organ.
Chelsea Kazmierczak-
Goethel is an advanced,
clinically trained Nutrition
Response Testing practitioner
at MetroEast Natural
Healing Center, where they
specialize in root cause
wellness care. She is currently pursuing her
Master of Science in Applied Clinical
Nutrition at New York Chiropractic College
and is passionate about helping her patients
feel their best, allowing them to be fully
present in their joyful lives. Kazmierczak-
Goethel was raised in Fargo, North Dakota,
and learned the value of individualized natural
health care and chiropractic care
firsthand as a nationally acclaimed FM Acro
Team gymnast. She moved to the Twin Cities
in 2009, where she earned her B.A. in
Human Physiology at the University of
Minnesota. Prior to pursuing Nutrition
Response Testing training, she worked at
MetroEast Natural Healing Center as a
Patient Advocate, allowing her to participate
in countless patient success stories. This
experience, along with her own health
transformation, magnified her passion for
helping others achieve their health goals. For
more information or to make an appointment,
visit NutritionChiropractic.com. See
ad, page 15.
inspiration
The Healing Power of a Hug
by Marlaina Donato
When we were
children, a
hug helped
to take the sting out of
a skinned knee or quell
first-day-of-school jitters.
In adulthood, hugs are
not as plentiful or practical;
many people lack
partners or loved ones,
and the gesture—both
giving and receiving—is
too often labeled as sentimentality.
As we continue
to move through life with
pandemic restrictions,
hugs can feel risky at a
time when we need them
the most.
A hug elicits a powerful
shot of neurotransmitters
like oxytocin, serotonin
and dopamine, and we
don’t necessarily need
another human to reap
the benefits. Wrapping our arms around a breeze-swept tree in the backyard or on a
hiking trail can lower heart rate and set our brains abuzz with feel-good endorphins.
Earlier this year, the forestry service in Iceland invited people to cuddle up to trees to
offset COVID-19 isolation and get in a good dose of forest bathing. Scientific research,
including a study from Carnegie Mellon University, backs what unapologetic huggers
have always known: Even the most casual embrace can help to lower stress, boost immunity
and promote a better night’s sleep.
Cuddling up with a stuffed animal is a part of everyday life for 43 percent of American
adults, with men taking the lead. Befriending a plush toy is part of some trauma
recovery programs and has a soothing effect on those navigating the dark waters of
grief, loss and chronic anxiety. Snuggling up under a warm, weighted blanket is also
akin to a hug, and has benefits much like the real thing.
Holding and being held strengthens the body’s defense systems, as well as romantic
partnerships, friendships and our relationship with ourselves. Opening our arms can
foster the spiritual discipline of not only giving, but receiving—a vital requirement in
self-care. In a time of chaotic uncertainty, isolation and change, hugs can be medicine;
they can also be a powerful metaphor and reminder to remain open, willing
and beautifully human.
Marlaina Donato is a mind-body-spirit author and recording artist. Connect at
WildflowerLady.com.
jason stitt/AdobeStock.com
November 2021
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