LGBTQ+ Wellbeing

June is Pride Month and I wanted to weigh in and share some information as well as a few tips for those within the LGBTQ+ community (and those who are allies) on whole person health and wellbeing for the LGBTQ+ community.

According to the Office of Disease Prevention and Health Promotion, ‘Research suggests that LGBT(Q+) individuals face health disparities linked to societal stigma, discrimination, and denial of their civil and human rights. Discrimination against LGBT persons has been associated with high rates of psychiatric disorders,1 substance abuse,2, 3 and suicide’. As allies it is important that we create safe spaces and support for those within the LGBTQ+ community to heal and thrive’. For those who identify as LGBTQ+, learning additional tools to support whole person wellbeing in a way that feels helpful, inclusive and safe is key. Below are a few tips to increasing whole person wellbeing for those within the LGBTQ+ community:

1. Self-Acceptance, Self-Love & Self-Care

Acceptance, unconditional love and care is something that many people within the LGBTQ+ community have unfortunately not been given. Growing and practicing self-acceptance, self-care and self-love is a powerful support to mental, physical, emotional and even spiritual wellbeing. When it comes to making progress in this area it takes intentional actions, it is a process. Self-care, self-acceptance and self-love may look different in different seasons of life. Sometimes finding your way to the next version of yourself after a huge transition is bumpy, it is supposed to be, life is a grand experiment.

Love yourself and practice unconditional acceptance of yourself right where you are. Try hanging a metaphorical ‘under construction’ sign on yourself and give yourself permission to BE IN PROCESS. This stuff takes time. Remember that you are not broken. You do not need to fix yourself or change yourself in order to be worthy of love & acceptance. Your true self is perfect. Be kind to yourself.

2. Mental & Emotional Health Support

Mental and emotional strains on the LGBTQ+ community are real and often significant. Getting a system of helpful and effective support around you (or a loved one experiencing challenges) is so important to overall wellbeing. Don’t wait until you are in crisis, create the support you need and be proactive and increasing wellbeing!

Symptoms of mental and emotional challenges can be as mild as low energy or not feeling like yourself or as severe as loss of interest in activities, problems sleeping, feeling sad or depressed most of the day, changes in appetite, social and emotional distancing (withdraws or hibernating), weight gain, restlessness, anxiety, insomnia, feelings of hopelessness or increased negative self-image and even thoughts of death or suicide.

If you are experiencing one or many of these symptoms your body and emotions are sending you a message… it is time to get support through mental health practitioners trained to diagnose and treat depression as well as practitioners who specialize in changes in diet, mindset, exercise and even other lifestyle changes that either a life coach or wellness coach can help you with.

Get tools to address mental and emotional health and wellbeing by working with a therapist, life coach or mental health practitioner – to schedule a session online with one of the practitioners on the ModiHealth platform visit Modihealth.com

Get Immediate Help Now…
If you or someone you know is in immediate distress or is thinking about hurting themselves, call the National Suicide Prevention Lifeline toll-free at 1-800-273-TALK (8255) or the toll-free TTY number at 1-800-799-4TTY (4889). You also can text the Crisis Text Line (HELLO to 741741) or go to the National Suicide Prevention Lifeline website.

3. Creating Safe Community & Chosen Family

Unfortunately for many LGBTQ+ the family and community that they are born into proves to be less than a safe and loving space. This is why iyt is even more important for those within the LGBTQ+ community to build and create their own tribe, their own chosen family and safe community.

Create the time and space to connect with safe and accepting people in order to participate in safe community and chosen family in a true, meaningful positive way. Do this in a way that works for you and helps you feel connected, loved, accepted and included.

4. Honoring Your Boundaries

A yes or a no can have a significant effect on how we create what we experience in life. Often this is approached unintentionally from a place that is not rooted in self-love or honesty with oneself. When we say yes to something, we are aligning ourselves with that. A yes is also an invitation for it to be in your life and in a sense, it is agreeing with it. A person, place, thing or situation such as a request or voiced expectation from a loved one, diagnosis from a doctor or even an invitation to go on a date, gives us the opportunity to be intentional about what we allow and create in our lives.

We have all heard the famous saying ‘be true to thine self’ – however many of us don’t realize the consequences and disconnection from self we experience when we choose to say yes when our truth is a no. Boundaries are helpful in managing this effectively.
Setting healthy boundaries and honoring them in a loving and kind way leads to decreased stress, which in turn supports optimal immune system function. When you are setting and honoring boundaries you are practicing self-care and self-love, not only for your emotional well-being but also for your health.
Keep in mind that setting boundaries is not listing rules for someone else to follow. Boundaries are most healthy and effective when we set them with yourself. For example, if you set a boundary with yourself to not lose your temper and blow up at loved ones, it is up to you and you alone to honor that boundary. Maybe you honor that boundary by noticing when you are approaching the end of your rope and choosing to take a walk and calm down before speaking.

I used to think boundaries were something you told people and were things that expressed what they could and could not do within a relationship with me. This could not be further from the truth, what I just described is ‘being controlling; not ‘setting a boundary’. Boundaries are the perimeters we set for ourselves with ourselves. It’s the agreements we make in order to lovingly take care of ourselves in the world and in relationships with others.

5. Self-Advocating

I wish that we lived in a world where LGBTQ+ were completely accepted, treated equally and did not have to advocate for basic human rights. Unfortunately, we are not there yet and both advocating for yourself and advocating for others is key to achieving progress.

Advocating for yourself is a critical life skill, one that will serve you in all areas; health, relationships, career, etc. Speaking your truth in love and confidence is not only something that will produce results of increased wellbeing, but it is also very impowering. It is ok so say, ‘I hear what you are saying, however, it is not helpful’ or ‘That does not feel true to me’ or ‘Your opinion on my life is unimportant and should not dictate my human rights and equal treatment’ are completely acceptable responses when coming in contact with someone else projecting their beliefs, opinions and unconscious biases at you. Ask for what you need.

6. Safe & Supportive Healthcare

Instead of healing, many healthcare institutions, doctors, hospitals, and medical information have left the LGBTQ+ community misinformed, underserved, and unwell due to inequality and unconscious biases. In order to be healthy today, we MUST all take personal responsibility for our own health and wellness, and the management of ALL its pieces. For those within the LGBTQ+ community finding safe and supportive healthcare providers is incredibly critical. To take ownership of your health means finding the right care team. Interview doctors, mental health practitioners and other wellness practitioners to make sure that they have experience working with LGBTQ+ and will provide excellent care, understanding and support. It is absolutely ok to fire your doctor and seek out treatment from one who honors and respects you.

At ModiHealth ALL practitioners are vetted and hired to provide safe and inclusive care for all people no matter what gender, religion, race or sexual orientation that they are. To find a practitioner to support you virtually visit Modihealth.com

Cited articles:

https://www.healthypeople.gov/2020/topics-objectives/topic/lesbian-gay-bisexual-and-transgender-health

https://www.cnet.com/how-to/june-is-pride-month-2021-lgbtq-events-parades-and-more/

Prebiotics & Probiotics

Is everyone you know on the probiotic band wagon? Here’s why… they are the power houses of gut health & even your wellbeing! You may be confused about what probiotics are and what they do. You may have even heard of probiotics and now find yourself even more confused.

What is the difference between prebiotics and probiotics?

Probiotics are live (good) bacteria

Prebiotics are food that support the good bacteria in your gut, this is like fertilizer for a garden. They serve as food for the probiotics (good bacteria). They are indigestible fibers (by humans) that are fermented (by bacteria) along the GI tract.

Do you need both? Yes! They both work together and support the human body’s production and maintenance of healthy bacteria and microorganisms.

Foods rich in prebiotics

  • Asparagus
  • Bananas
  • Apples
  • Oat Groats (whole), and steel-Cut Oats
  • Dandelion Greens
  • Flaxseed
  • Leeks
  • Garlic

Foods rich in probiotics

  • Sauerkraut
  • Pickles
  • Pickled beets
  • Kombucha
  • Yogurt
  • Acidophilus Milk
  • Kimchi
  • Kefir

May your gut be filled with health and proper amounts of both pre and probiotics!

In Wellness,

Dr. Rachel

The Mind-Emotion-Gut Connection

Science is FINALLY catching up to ancient health and wellness knowledge used for thousands of years to both prevent and cure illness and disease. This new paradigm for health has been coined the mind-body movement. Yet, it is only partially beginning to express the deep connection between the mind and the body. We now know that there is a mind-body-emotion connection that impacts our health and wellbeing.

Our mind and our internal thought life create thoughts and thought patterns that then begin to be experienced in the body as emotions. These thoughts and emotions then manifest or materialize within the body impacting health on a cellular level.

Negative thoughts and emotions cause acidity which leads to an imbalance in proper gut function, causes inflammation and a decrease in overall gut health. Since we know that gut health is directly linked to the health of numerous other systems and organ function within the body such as the brain, immune system and entire digestive system function, working towards healing negative thought patterns and processing as well as clearing negative emotions has a powerful impact!

Most of us do not learn effective ways to address our internal landscape, both negative thoughts and negative emotions. This is why taking accountability and seeking to learn new tools and techniques will empower your future health.

When our gut is out of balance it begins to not only negatively effect our physical health but also mental and emotional health. So the cycle of negative thoughts-negative emotions-gut imbalances ends up spinning out of control and feeding the continuation of this cycle which can lead to or trigger symptoms of anxiety and depressions.

If you struggle with mental and emotional health issues, please get the support you need from a professional and also look deeper into your nutrition and gut health as well.

In Wellness,

Dr. Rachel

A Dose of Healing… From Nature?

That’s right, nature delivers a power packed shot of medicine! We are wired to spend time moving our bodies, breathing fresh air, being around trees, grass and beautiful landscapes. But so often us modern busy-bees spend time outdoors, away from computer screens WAY less frequently then our health and wellbeing calls for.

Did you know that most Americans have lowered levels of vitamin D which can lead to depression, lack of energy and even a decreased immune system? That’s right we NEED sunshine. We also need nature. Being in nature reduces anxiety, anger, fear, and stress and increases feelings of wellbeing and happiness. All of which increase our immune system function AND support our parasympathetic nervous system.

The parasympathetic nervous system is one of three divisions of the autonomic nervous system. Sometimes called the rest and digest system, the parasympathetic system conserves energy as it slows the heart rate, increases intestinal and gland activity, and increases gut health, digestion, decreases internal inflammation and acidity.

Exposure to the outdoors not only makes you feel better mentally and emotionally, it increases your physical wellbeing, reducing blood pressure, heart rate, muscle tension, and the production of stress hormones in addition to the benefits of the parasympathetic nervous system.

Research shows that being in nature can reduce stress significantly, which in turn also positively impacts our bodies wellness through how your nervous, endocrine, and immune systems are working. Furthermore, there is a body of evidence, proving what we all know to be true: nature is good for us and has both long and short term mental and physical health benefits.

Some additional health benefits of being out in nature”

  • Produces feelings of calmness & clarity
  • Boosts energy
  • Positively impacts your vision
  • Sunlight helps reduce pain
  • Stimulates brain function

Being in nature for only 20-30 minutes a day has a hugely positive impact on physical, emotional and mental health and wellbeing. It fights depression and anxiety and improves inner peace.

For all of these reasons, as a Doctor of Natural Medicine I highly recommend that people spend more time outdoors, in nature. Try to make it a daily practice. Incorporate nature into your mindfulness and spiritual practices as well as your health and self-care rituls.

The Importance of Emotional Detox and Cleansing

We have all heard of cleanses and detox programs for the body. But what about our emotions??? Yes, our heart can become highly toxic and effect not only our emotional and mental wellbeing and health, it can have a massive negative impact on our physical and spiritual health as well.

First, it is important to understand what is toxic to the heart (emotional system; emotions, relationships with self and others). Here are a few:

  • Heavy metals and toxins – yes these create toxicity that impacts our emotions!
  • Stress (mental, physical & emotional stress)
  • Stuck or unprocessed negative emotions (such as anger, resentment, fear, guilt & shame)

How these toxic things effect the the heart (emotional system; emotions, relationships with self and others) –

  • Negative and toxic emotions and relationships (with yourself and with others) impact emotional, mental and physical health significantly! They even change your body Ph. level and the ability to digest and absorb nutrients properly
  • Can trigger negative DNA markers
  • Decreases immune system function
  • Can (when emotions are suppressed or stored long-term) lead to diseases such as cancer and heart conditions
  • Impact your ability to speak your truth in a kind and loving way, as well as to create and maintain healthy boundaries
  • Decrease the brains ability to remain emotionally balanced
  • Decrease the ability to react appropriately
  • Decreases your ability to show up for yourself and others at your best
  • Gut issues

Detoxing and cleansing the the heart (emotional system; emotions, relationships with self and others) requires both an outside-in approach AND an inside-out approach simultaneously!

Outside-in detoxing requires behavior changes in HOW you react outwardly to negative emotions, releasing negative emotions (or clearing them), supplements and nutritional changes to eliminate toxins and also new, healthier choices as well as honoring your boundaries through action.

Inside-out emotional detoxing requires learning new tools (and applying them) to increase balance in your thought life, resolving core emotional issues, changing HOW you process emotions & forgiveness.

What are some of the benefits that you can experience after detoxing and cleansing the heart (emotional system; emotions, relationships with self and others) –

  • More fulfilling & harmonious relationships with self and others
  • Optimized immune system
  • A more balanced emotional life
  • Decrease in depression & anxiety symptoms
  • Ability to respond to negative emotions in a healthier way
  • More joy!

I am so passionate about cleansing and rebalancing the WHOLE self; mind, body, heart & spirit that I created a FREE 30-Day program in partnership with Nupeutics Naturals. You can enroll HERE

Copyright Dr. Rachel Dew 2019-2021. All Rights Reserved