Bethel Wagner – Health Coach

8 Steps to Reduce Depression

Don’t Wait to Seek Help!

Bethel Wagner
Nov – Dec 2023 • Vol 4, No 7

According to recent studies, depression affects over 8% of adults and 17% of adolescents in the U.S. Depression takes many forms, including major depressive episodes, bipolar disorder, postpartum depression, PTSD, general anxiety disorder, and Seasonal Affective Disorder (SAD). Depression is also the top disability and reason for missed work days.

Common signs and symptoms of depression include:

  • Feeling sad, hopeless, or irritable
  • Anxiety or agitation
  • Loss of interest in usual activities
  • Sleeping too much or too little
  • Loss of appetite or overeating
  • Difficulty thinking or focusing
  • Unexplained symptoms such as backache or headaches

The Roots of Depression

Sometimes depression is linked to an illness, the death of a loved one, the loss of a job, or sheer loneliness. At other times, the cause of depression is far less clear. There is increasing evidence that numerous factors are likely involved in the development of depression. Here are some of the root causes that may be involved.

  • Leaky Gut and Dysbiosis— There is a clear connection between gut health and brain health. If the gut barrier is compromised, undigested bits of food, toxins, and pathogens can enter the bloodstream, creating inflammation. Over time, leaky gut and inflammation lead to poor nutrient absorption, which affects the brain. About 90% of serotonin and 50% of dopamine, both “feel good” hormones/neurotransmitters, are produced in the gut. When the intestinal lining is compromised, the brain may not get sufficient amounts of these neurotransmitters. In addition, an imbalance of microbes in the gut may contribute to depression.
  • Underlying Infections— There are various infections linked to depression. They include Lyme disease, West Nile virus, and C. difficile. Chronic, low-level infections cause systemic inflammation and may contribute to symptoms of depression.
  • Toxic Load— The buildup of toxins in the body may contribute to depression. Certain molds can trigger inflammation and cognitive symptoms. Air pollutants may cause neuroinflammation, especially in children. Some studies link EMF exposure to several common depressive symptoms. In addition, widespread exposure to synthetic chemicals contributes to overall inflammation and damage to the gut and its microbiome.
  • Blood Sugar Imbalances— Dysregulated blood sugar levels and insulin resistance negatively affect mood and cognitive function. Anxiety and depression are common symptoms of high and low blood sugar levels.
  • Hormone Imbalances— Imbalances in thyroid hormone, cortisol, insulin, and the ratio of estrogen to progesterone can all contribute to mood disturbances and symptoms of depression.
  • Chronic Stress— Whether physical, mental, or emotional, stress can lead to depression. Chronic stress damages the gut lining, impacts the microbiome, increases inflammation, and strongly influences the development of hormonal imbalances.
  • Lack of Sunlight/Movement — Lack of exposure to natural sunlight contributes to depression, especially in the case of Seasonal Affective Disorder. People who live in northern climates or places with consistently overcast weather are especially susceptible. In addition, there is a strong correlation between a sedentary life-style and depression for people of all ages.

Steps to Reduce Depression

If you suffer from depression, there are several steps you can take to reduce and reverse your symptoms. At the same time, seek the advice of your doctor or another healthcare professional to ensure that you receive the appropriate care.

  1. Get Regular Exercise. Regular, moderate exercise is known to be as effective as medication for relieving mild to moderate depression. Exercise oxygenates the body, releases feel-good hormones like dopamine, and improves eating and sleeping patterns. Walking for 30–45 minutes at least four days a week is a great place to start.
  2. Try Light Therapy. Using a full-spectrum, 10,000 lux light daily is helpful for people with SAD.
  3. Include Omega 3s and Key Nutrients. Omega 3 fatty acids are essential for brain health. They also reduce inflammation in the body. Other nutrients to consider optimizing include B6, B12, folate, vitamin D, magnesium, and the zinc-to-copper ratio. Herbs such as St. John’s Wort may also help reduce depression. I strongly encourage working with a health practitioner who can help you pinpoint which nutrients you may need to supplement.
  4. Ditch the Sugar! Sugar is a significant factor in the development of inflammation, blood sugar imbalances, and hormonal disruptions. Refined sugar consumption can contribute to depression and anxiety. One of the best things you can do for yourself is to wean off all refined sugars, flour, and alcohol. Doing so can lead to an improvement in symptoms.
  5. Eat a Whole-Food Diet. A diet rich in whole foods such as vegetables, low-glycemic-load fruits, and clean protein will reduce inflammation and provide a variety of nutrients needed for optimal brain function and balanced moods.
  6. Focus on Gratitude. Writing down three things you are grateful for every day can begin to shift your negative thought patterns. Another strategy is to intentionally refocus in a positive direction whenever you notice a negative thought pattern arising.
  7. Listen to Music. Music has a powerful impact on your mood. Listening to music that has a relaxing or uplifting quality is a simple yet effective tool.
  8. Start a Meditation or Breathwork Practice. Both meditation and breathwork help to improve moods. They are excellent tools for processing and releasing emotions that may be contributing to depression.

If you are suffering from depression, don’t wait to seek help! At Sage Wellness Center we can help you discover what factors are at the root of your symptoms and support you in making changes to restore balance to both body and mind!

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2023-12-27T13:30:09-07:00Mental & Emotional Health, Natural Therapies/Remedies|

Optimal Breathing for Endocrine & Hormone Balance

What Does All This Have to Do with Breathing?

Bethel Wagner
Sept – Oct 2023 • Vol 4, No 6

Thyroid disease, PMS, difficult menopause, sluggish metabolism, diabetes. What do all of these have in common? They are hormonal problems caused by or connected to imbalances in the endocrine system. The endocrine system includes the hypothalamus, pineal gland, pituitary gland, thyroid gland, parathyroid glands, thymus, adrenal glands, and pancreas. The hormones produced and released by the endocrine glands regulate and coordinate most of the processes in your body. When the endocrine system is chronically out of balance, serious health issues will surface!
Constant stress and hormone-disrupting chemicals are two significant factors causing endocrine system disruptions. Unfortunately, these things are prevalent in most people’s lives today. No wonder so many are struggling with their health!

But what does all of this have to do with breathing? Everything! Optimal breathing can help in two ways. Firstly, by taming chronic stress responses and, secondly, by promoting healthy detoxification. Let’s look at how breathing well can de-stress and detoxify the body.

People in a state of stress typically breathe very shallowly and often into the upper chest. They tend to carry excess tension in their jaw, neck, shoulders, or abdomen, preventing full expansion of the lungs. It also deprives the body of one of its most vital nutrients—oxygen!

On the other hand, balanced, diaphragmatic breathing supports relaxation, a balanced nervous system, and a balanced endocrine system. Diaphragmatic breathing massages and gently stimulates the heart, spinal column, digestive organs, adrenal glands, and vagus nerve. As a result, the body receives calming signals. This tells the hypothalamus and pituitary they can relax, halting the continual cascade of stress hormones. The result is that endocrine function and hormone production can shift toward a more balanced state.

Optimal breathing patterns also support detoxification. When we exhale, we release waste products from the body. This waste removal system can be amplified with specific breathing patterns and practices. For instance, when we allow relaxed, open exhales through the mouth during breathwork practice. Another detoxifying pattern is the blow breath, similar to the “breath of fire” from yoga, but performed through the mouth rather than the nose. It is common to experience a metallic or other “off” taste due to the release of toxins during breathwork. With regular practice, this typically goes away as the body reduces its toxic burden.

Additionally, correct breathing supports detoxification by stimulating and regulating digestion and elimination. As mentioned above, diaphragmatic breathing massages the digestive organs. It activates the wave-like motion of the intestines, which encourages healthy elimination and waste removal. This is crucial to the body’s ability to detox because sluggish elimination allows toxins and excess hormones to be reabsorbed and stored throughout the body.

Restoring optimal endocrine and hormone balance has many pieces, including a whole-foods diet, avoiding toxic chemicals, regular movement, and good sleep hygiene. That said, learning to breathe well is one of the most powerful tools available. Optimal breathing can shut off the chronic fight-or-flight response and give the body the bandwidth to restore hormone and endocrine balance!

If you are interested in trying breathwork for yourself, contact Sage Wellness Center today. One-on-one and group sessions are available in person and online.

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2023-12-27T13:30:14-07:00Natural Therapies/Remedies|

Shift Your Emotions Through the Breath

The Depth and Pattern of Your Breathing Affect How You Feel!

Bethel Wagner
July – August 2023 • Vol 4, No 5

The depth and pattern of your breathing strongly affect how you feel mentally and emotionally at any given moment. Yes, you read that correctly. Your breath and your emotions are deeply intertwined.

The majority of people breathe on auto-pilot most of the time. But have you ever stopped long enough to tune in and notice how you naturally breathe? Do you breathe through your nose or your mouth? Do you breathe into your upper chest or deep into your belly? How many cycles of breath do you take in one minute? Are your jaw, neck, and shoulders relaxed or tense?

Every breath you take is either regulating or dysregulating your nervous system. Rapid, shallow, chest breathing is a fear-based pattern that puts the nervous system on high alert. On the other hand, slow, deep, diaphragmatic breathing is a love-based pattern that calms and soothes the nervous system, signaling that all is safe.

Every emotion has a corresponding breath pattern. When we learn to notice these patterns, we can shift our emotional state through the conscious use of our breath. In other words, we can intentionally choose our emotional state.

Below is a list of common emotions and their corresponding breath patterns:

  • Anxiety, worry, apprehension, distress—shallow, rapid, high-chest breathing.
  • Shock, panic, fright—rapid inhales via the mouth, sometimes “reverse breathing” by sucking the belly inward on the inhale.
  • Joy, happiness, delight—slow, deep, diaphragmatic breaths that feel relaxed and grounded.
  • Enthusiasm, excitement, zest—deep breaths in through the nose and a relaxed exhale, often through the mouth.
  • Love, caring, nurturing—Balanced breaths, in through the nose, out through the mouth.
  • Anger, bitterness, resentment —shallow, still breathing via the chest and nose. Often accompanied by clenching or tension in the jaw, neck, and shoulders.
  • Irritation, agitation—moderate speed of breath, in and out through the nose and into the chest. Not as deep and relaxed as the love-based patterns.

An interesting exercise is to notice what your current emotion is. Next, observe your posture, body language, and the way you are breathing. Then choose a specific emotion you would like to shift into and practice the corresponding breath pattern. It also helps to assume an open, relaxed posture.  Typically, it only takes a handful of breath cycles to begin feeling the shift.

The beauty of this exercise is that you can use it anywhere, any time. All it takes is a few moments of awareness and the intentional choice to use a different breathing pattern. Doing so can shut off a chronic or acute stress response in the body. It signals that it is safe and shifts the body and the mind into a calm yet alert state. We feel safe interacting with people and the world around us when we find this balance. We also feel safe to slow down and rest when appropriate.

It is so empowering when people realize they can shift and manage their emotions in a healthy way. They don’t have to rely on caffeine, alcohol, sugar, food, prescriptions, or other drugs to help them feel stable and happy. Instead, they can use their awareness and the power of their breath to connect with their emotions and move them in a positive direction!

If you are interested in trying breathwork for yourself, contact Sage Wellness Center today. One-on-one and group sessions are available in person and online.

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2023-12-27T13:30:17-07:00Natural Therapies/Remedies|

The Power of Breath

You Are Your Own Medicine!

Bethel Wagner
May – June 2023 • Vol 4, No 4

Our breath is a precious gift, given to us from the moment of our birth. It keeps us alive without any conscious effort on our part. At the same time, it is a powerful tool we can intentionally use for healing and transformation on the physical, mental, emotional, and spiritual levels. Sadly, most people today live out their lives without ever being taught how to use the power of their breath. They never realize that the most potent medicine on the planet is their breath, available to them every moment they are alive. The current epidemic of anxiety disorders is evidence of this.

Approx. 31% of U.S. adults have an anxiety disorder at some point, and 19% experienced an anxiety disorder in the last year. In addition, nearly one-third of teens suffer from an anxiety disorder. Anxiety is “a mental condition characterized by excessive apprehensiveness about real or perceived threats, typically leading to avoidance behaviors and often to physical symptoms such as increased heart rate and muscle tension.” In other words, it induces a stress response in the body, complete with high cortisol levels, blood sugar imbalances, hormonal disruptions, and the shutdown of digestion and other processes not considered essential to the fight or flight response.

Chronic anxiety is ultimately a symptom of a dysregulated nervous system. And guess what? One of the largest contributing factors to nervous system dysregulation is poor breathing patterns! Did you know that the pattern, rate, and depth of your breathing are linked to your emotions? Your breathing patterns can create and feed into your emotions and vice versa.

Another piece that often contributes to nervous system dysregulation is trauma. Unprocessed trauma gets stored in the body and affects the nervous system. On the one hand, this can leave the brain and body in constant hypervigilance, overactivity, and anxiety. On the other hand, it can lead to a collapse into immobilization and depression.

Breathwork helps process and release trauma that is trapped in the body. Trauma-informed breathwork is especially helpful in that it uses specific breath patterns based on the state of the breather’s nervous system and emotions. It trains the breather’s body, brain, and nervous system to recognize what safety in the body feels like. This intentional, conscious use of the breath gradually expands people’s ability to remain fully present and deal with challenging or triggering situations.

We all experience stress, trauma, and stuck emotions throughout our lives to varying degrees. Using the breath to process and release them layer by layer is one of the best things we can do for our health on every level. Sometimes people are afraid that it will be too much. They worry they won’t be able to deal with the backlog of trauma and emotions stored up inside. The beauty of trauma-informed breathwork is that it taps into the body’s deep inner intelligence, which knows exactly which layers of stress, anxiety, or trauma are ready to be released at any given time. A skilled facilitator can create a safe container and guide breathers through the experience in a way that places them in control. This helps them reconnect to their body and feel their emotions in a way that feels safe and manageable.

For anyone suffering from chronic anxiety, panic attacks, PTSD, or just a general feeling of being stressed out all the time, breathwork is priceless. It is available anywhere, anytime, and empowers you to recalibrate and self-regulate at a moment’s notice. You can truly be your own medicine through the power of your breath!

If you are interested in trying breathwork for yourself, contact Sage Wellness Center today. One-on-one and group sessions are available in person and online. You can also join us in Whitehall on June 10th, or in Livingston on June 17th for a half-day, Integral Breathwork seminar led by Denis Ouellette. More info at IntegralBreathwork.com. (See next page… and be sure to pre-register.)

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2023-04-30T17:16:20-06:00Natural Therapies/Remedies|

Time for a Gentle Springtime Detox

Easy Ways to Reset Your Liver & Your Body

Bethel Wagner
March – April 2023 • Vol 4, No 3

As we head into spring, it’s worth reflecting on what shifts we need to make to be in rhythm with the natural world. Traditional Chinese Medicine (TCM) considers winter a time to find stillness, reflect inwardly, and deeply nourish ourselves. On the other hand, spring is a time for growth, renewal, and detoxification. Spring is associated with the wood element, the color green, the liver, and the gallbladder.

Spring is an excellent time to focus on gentle detoxification. The body detoxifies through the liver, digestive system, kidneys, lymph, skin, and lungs. It is helpful to focus on supporting the liver during the spring months. There are many ways to do so, but here are a few of my favorites:

  • Focus on eating lots of leafy greens and cruciferous veggies. Try lettuces, arugula, kale, broccoli sprouts, etc. Greens with a more bitter-flavor profile help to stimulate digestive juices.
  • Include as many colorful veggies, fruits, and berries as possible. These foods provide the phytonutrients and tools your liver needs to clean house and detoxify.
  • Remember to eat clean protein. Protein provides the liver with the building blocks needed to package waste and toxins and safely remove them from the body. Beans, lentils, salmon, organic poultry, and wild game are all excellent options to include.
  • Warm lemon water in the morning can help to stimulate and flush out the liver. Evidence suggests that lemon may even help the liver heal itself.
  • Dandelion root, milk thistle, and schisandra berry help support and detoxify the liver. Try them as a tea or in tincture form.
  • Ditch the caffeine and alcohol. Caffeine and alcohol are both liver loaders. If you are serious about repairing your liver, remove them for 2–3 weeks.
  • Don’t overeat. The liver is like a pantry. It stores any extra sugars, fats, or nutrients we don’t need immediately. If there is a constant excess, the liver starts storing those nutrients as fat, which can lead to the development of fatty liver. Once the liver is full, fat is deposited in other locations around the body. A clogged liver is often the culprit when people have difficulty losing weight.
  • Avoid exposure to synthetic chemicals and toxins as much as possible. The liver is responsible for filtering out toxins, but in our modern world, sometimes there are just too many to keep up with. Give your liver some love by switching to non-toxic personal care and cleaning products. Make an effort to thoroughly wash your produce, or buy organic to avoid exposure to glyphosate and other insecticides.
  • Weed out any unnecessary supplements. Supplements can be helpful, but taking too many or the wrong ones places an additional burden on the liver. We like to use our biofeedback system to identify which supplements are working and which ones aren’t to assist in this process. Do not stop taking any prescription medications without the supervision of your doctor.
  • Include gentle movement. Activities like walking, stretching, or yoga encourage regular elimination. They also help build and maintain lean muscle, which helps to burn fat.
  • Intentionally reduce your stress levels. Stress causes the liver to convert glycogen into glucose and pump it back into the bloodstream, leading to high or erratic blood sugar levels. Breathwork, meditation or prayer, yoga, and time in nature all help relieve stress. Biofeedback, reiki, and massage are helpful too.
  • Doing a cleanse of at least ten days without sugar, dairy, caffeine, alcohol, gluten, corn, or soy is also a great way to reset the liver and the body.

If you feel your body is ready for a spring cleaning, contact us today! We are offering our 28-Day Reset starting March 20th. It will be available in person as well as online. Mention that you read the NLN article to receive a 10% discount.

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2023-02-27T10:15:11-07:00Fitness & Nutrition|

INFINITE LOVE…

The Ultimate Healer

Bethel Wagner
November – December 2022 • Vol 4, No 1

Scientists estimate that stress is at the root of 80–90% of all diseases. I would argue that stress is involved with 100% of diseases because stress is anything that moves the body out of its balanced state of homeostasis. When we are ill, we are out of balance by definition!

I would also submit that all stress is a response to fear or danger, whether physical, mental, emotional, or spiritual. It only makes sense that the opposite of stress and fear is the antidote to all imbalance, illness, and disease. The obvious question is, “What is the opposite of fear and stress?”

The opposite of fear is love, especially the infinite, unconditional love of God, the Creator of all that is. I believe this love is the light and life-giving energy that created and sustains all things. It is the love that brought every one of us into being, and it is the love that makes us whole.

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2023-04-24T10:04:34-06:00Energy Medicine, Natural Therapies/Remedies|

How to Manage Fatigue & Increase Energy

Resources & Events at Sage Wellness Center & Apothecary

Bethel Wagner
July – August 2022 • Vol 3, No 122

One of the main issues I see people struggling with is low energy. Many folks report waking up just as tired as when they went to bed. Some feel like they are just barely dragging through their day, and others feel like they hit a brick wall of exhaustion by mid-afternoon. Sadly, many people accept fatigue as a routine part of their lives.

I struggled with fatigue for several years, starting in my mid-twenties. It took time, but I finally found answers, using a natural approach. It was this journey that transformed my health and propelled me into the field of health coaching. I can now say from personal experience that it IS possible to regain your energy!

There are many factors that can affect energy levels. They include:

  • Poor gut health and nutrient absorption
  • The Standard American Diet (SAD)
  • Blood sugar imbalances
  • Dehydration
  • Incorrect breathing patterns and poor oxygenation
  • Lack of physical activity
  • Lack of sleep
  • Poor detoxification and toxin overload
  • Hypothyroidism or Hashimoto’s Disease
  • Hormone imbalances
  • Stress
  • Not enough downtime
  • Mental and emotional factors

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2023-04-24T10:04:53-06:00Natural Therapies/Remedies|

How to Manage Stress and Cultivate Health

Resources & Events at Sage Wellness Center & Apothecary

Bethel Wagner
May – June 2022 • Vol 3, No 121

In today’s world, being stressed out is almost worn as a badge of honor. People are overbooked, overwhelmed, and just plain exhausted! Stress is bombarding us from every angle imaginable, affecting us physically, mentally, emotionally, spiritually, and energetically. It’s taking its toll on our health! In fact, estimates show that stress is at the root of 80–90% of all diseases. This fact alone should be a strong motivator to reduce, re-lease, and manage our stressors.

Think of stress as the layers of an onion, made up of physical stressors. Some of these include dehydration, poor nutrition, lack of movement and sunlight, poor sleep, and exposure to toxins and radiation. Then there are the mental, emotional, and spiritual layers. These include financial strain, traumatic events, toxic relationships, family stress, work or school issues, and loneliness. We also carry stress from subconscious baggage programmed into our system through traumatic events in our past—even in the lives of our ancestors. Feeling spiritually confused or disconnected can create stress and inner conflict.

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2023-04-24T10:05:12-06:00Natural Therapies/Remedies|

Sage Wellness Center & Apothecary

Combining Ancient Wisdom and Modern Technology for Well-Being

Bethel Wagner
Mar – Apr 2022 • Vol 3, No 120

How can I do a better job helping people cultivate health? What can I offer that addresses physical, mental, and emotional well-being in a meaningful, integrated way? I want to reach more people with the messages there is always hope, the body will heal itself, given a chance?

These questions have been simmering in my mind over the last couple of years. I felt like my work as a health coach was helpful, but still missing something. I felt I was being called to something more, but I could not quite put my finger on it. I had a vague idea I should be collaborating with other practitioners. But I didn’t know who or where they were, or how it could possibly work.

This last fall, I finally shared what was on my heart with my husband and a few close friends. Lo and behold, the answers I had been looking for began to appear, and my vision began to crystallize. (It reminded me to never underestimate the power of intentions and words!) Everything I needed was right under my nose the whole time!

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2023-04-24T10:05:29-06:00Natural Therapies/Remedies|

The Intersection of Love & Pain

Transformation in a Cauldron of Alchemical Change

Bethel Wagner
Nov – Dec 2021 • Vol 3, No 118

“True transformation happens at the intersection of pain and love.” I recently heard this quote from a breathwork facilitator and trainer, Samantha Skelly, and it struck me as profound. It rang true in every way, because it applies so well to physical, mental, emotional, and spiritual well-being. If this idea is correct, then we need to be asking:

  • How can we allow love to intersect, run through, and transform our pain and dis-ease?
  • How do we open body, mind, and spirit to receive transformational love?
  • How do we give that kind of love to ourselves and to others?

If we could keep these questions in mind, I believe we would make radically different decisions in our daily lives. Let’s look at how we can love ourselves through the way we eat, breathe, move, sleep, and think. Let’s consider how to create a safe environment that allows for transformation and the healing of pain through love.

FOOD
It is all too easy in our culture to neglect and abuse our bodies by consuming toxic, food-like substances. It’s time to start telling ourselves the truth about what we’re putting into our mouths.

A simple way to love your body is to talk to yourself about the food in front of you. Is it a whole food, full of healing and nourishment? Or, is it a dead, toxic, and inflammatory food-like substance that you are ingesting unconsciously, perhaps as entertainment or as a numbing mechanism?

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2023-04-24T10:05:52-06:00Mental & Emotional Health, Natural Therapies/Remedies|

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DISCLAIMER: Each person needs to accept personal responsibility for their physical, emotional and mental well-being. This website and the electronic and published materials therein make no medical claims whatsoever. Readers should be free from any condition that would counterindicate the use of natural healing methods, such as any serious disease or health condition, mental or emotional illness, recent surgery, or pregnancy. The author does not, either directly or indirectly, dispense medical advice nor prescribe the use of any practice as a form of treatment for physical, mental or emotional problems without the consultation of a physician or qualified health professional when and as needed. Readers will hold Denis Ouellette and this website's contributing authors and links harmless from any outcome as a result of their experimental use of this information. The intent of the author is to offer information of a general nature to assist readers in their quest for good health and wellness. Statements regarding E3Live, or any other products mentioned on this web site have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

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