<![CDATA[ZenDeva Wellness

<![CDATA[ZenDeva Wellness - Blog]]>Sun, 15 Jun 2025 03:00:45 -0500Weebly<![CDATA[Herbs and plants used for menstrual pain]]>Tue, 24 Jan 2023 03:01:55 GMThttps://www.zendevawellness.com/blog/herbs-and-plants-used-for-menstrual-pain

herbs and plants used for menstrual pain

Have you ever been curious if there was something more holistic out there for those darn menstrual pains? Well, living in America, it seems that the overrated, typical treatment that we always see in ads are over-the-counter medications like Midol, Tylenol, or Ibuprofen, to relieve these symptoms. Even getting on birth control medications. Now of course, a good old heating pad and some chocolate can sometimes do the trick, but what if those symptoms cannot be controlled without medications and we just don’t want to use those medications all the time because of all their potential side effects and interactions with other meds?

Well, there ARE medicinal properties of all kinds of different plants, and specific parts of these plants are suggested to be beneficial in relieving these types of pains! Professor Friso, from the College of Agriculture and Life Sciences at Cornell University, talks about several types of plants that have been used throughout various cultures and history to alleviate menstrual pains, as well as their potential side effects and cautions. There are so many different alternatives to these old and overused over-the-counter meds, maybe you can give some of them a try instead!

Lavender: Lavender makes me think of calm, soothing soaps or candles. Lavender is much more than that! The Latin name of the lavender plant, Lamiaceae, means “to wash”, which is a very common use throughout history. There are more than 50 species of the lavender group, and it is native to the Mediterranean basin, and is now spread out everywhere in the world! Lavender contains more than 100 different compounds that have lots of medicinal properties including anxiety-reducing, antimicrobial, pain-relieving, and anti-inflammatory properties.

Back in ancient Rome, lavender would be used for bathing, cooking, and purifying the air with its fragrance. In today’s traditional medicine, lavender’s smell is thought to be useful for sedation and relaxation. Lavender is suggested to contain antibacterial and antifungal properties that are useful in treating topical infections like acne. It is said to reduce mood swings during menopause and to be helpful with menstrual cramps and emotional symptoms associated with the menstrual cycle by inhaling lavender. One randomized clinical trial in 2016 concluded that the use of lavender aromatherapy for two months may be effective in reducing the severity of pain in primary dysmenorrhea, a medical condition involving severe menstrual cramps (Nikjou et al., 2016).

The Science Behind It: Lavender is said to work for menstrual cramps by inhaling the lavender, which is said to activate the parasympathetic system, which induces the feeling of relaxation. Lavender is also suggested to be a central nervous system depressant, which is useful as a calming agent.

Potential Side Effects and Contraindications: Lavender may cause side effects such as confusion and nausea if taken orally. If applied topically, there may be sensitivities or allergic reactions to the sunlight. Consumption of any essential oils is not recommended and can cause poisoning even if small amounts are ingested/inhaled. Dr. Friso also recommends that lavender not ever be combined with sedatives, central nervous system depressants, cholesterol-lowering drugs, or anticonvulsants as lavender may increase their effects. Remember: Always talk to your doctor first!

Raspberry: When most of us think of raspberries, we think of freshly riped fruits and popping them into our mouths, or eating these berries while on top of some delicious chocolate cake!

But actually, the raspberry plant is full of medicinal properties that have been used throughout centuries for its healing properties that have even been linked to fertility in Ancient Greece. The Raspberry plant is known in the Middle Ages as a soothing women’s tonic during the fertile years. The Rubus idaeus (aka raspberry) plant is native to Europe and Northern Asia. The North American First Nation tribes would frequently use raspberry to soothe labor pains, nausea, and soften contraction labors. In the Philippines, raspberry is known for women’s health and protection of the house. In folktales, it was used to symbolize kindness. Today’s traditional medicine uses raspberry for heavy and painful menstruation, morning sickness during pregnancy, and easing labor pains (Friso, 2021).

The medicinal part of the raspberry plant is found in the leaves, roots, and it's fruit. Preparation of raspberry can be in the form of tea (infusion or leaf), or by supplements. Cosmetic preparation utilizes the oil from the raspberry seed (Friso, 2021).

The Science Behind It: It is said that the reason raspberry helps relieve menstrual cramps is due to its main active compounds such as flavonoids, glycosides, and ketones, etc. Phenolic compounds are suggested to have antioxidant effects that help to dilate blood vessels and in turn, improve circulation, and help promote muscle relaxation (Friso, 2021).

Potential Side Effects and Contraindications: children, breastfeeding women, pregnant women, and anyone with sensitivities to estrogen, may interact with anti-hypertensive drugs or antidiabetic medications (Friso, 2021). Remember: Always talk to your doctor first!

Cinnamon: Cinnamon, spice, and everything nice! Cinnamon may be a normal spice to have around during the holidays or in yummy desserts, but Professor Friso explains that is useful for much more than this.

Cinnamon originated in Sri Lanka and India, and it is extracted from the bark of the Cinnamomum species. It is the bark, leaves, and root of cinnamon that extract essential oil, terpenoids, and phenolics. These compounds are what give cinnamon its antispasmodic, anti-clotting, and anti-inflammatory properties to help relieve menstrual pain (Friso, 2021). One study found in the Iranian Red Crescent Medical Journal indicates that cinnamon has a significant effect on the reduction of pain, menstrual bleeding, nausea, and vomiting without side effects, and can be counted on as a safe and effective treatment for dysmenorrhea in young females (Jaafarpour et al. 2015). Dalene Barton (2021), certified herbalist and birth doula, says cinnamon has been used for thousands of years in Chinese traditional medicine and Ayurveda ‘to bring warmth to the uterus’, and reduce menstrual cramping.

How to Prepare: Dr. Rima Chatterjee of Pearl Clinic, Kolkata recommends making cinnamon tea by stirring about ¼ teaspoon into some hot water, adding honey, and sipping slowly after waiting 4-5 minutes. She suggests drinking two to three cups per day 1 to 2 days before your period to help reduce menstrual cramps, and on the first day of your period to relieve cramps (Panwar, 2016).

The Science Behind It: Dr. Friso (2021) states that cinnamon’s mode of action has not yet been well-studied, but it is thought that the terpenoids found in cinnamon have anti-inflammatory effects by blocking the production of nitric oxide and stimulating blood flow.

Potential Side Effects and Contraindications: When used as a food additive at normal doses, side effects are rare. There is potential toxicity as cinnamon contains coumarin, a type of phenolic glycoside, that can be toxic to the liver in high doses. Cinnamon is known to have drug-herb interactions with statins, antibiotics, diabetic drugs, blood thinners, and cardiac medications. Dr. Friso (2021) warns against not taking cinnamon with any of these. She also cautions about the type of cinnamon you purchase because cassia cinnamon is generally found in U.S. supermarkets, and this has a higher content of coumarin compared to Ceylon cinnamon. Remember: Always speak with your healthcare provider first!

Motherwort: Leonurus cardiaca, aka motherwort, is a plant found in the mint family that has been used in many cultures for several health benefits, best known for heart support, stress support, and women’s uterine health (Gaia Herbs, 2021).

It is native to South Eastern Europe and Central Asia. Back in the Middle Ages, Professor Friso says that motherwort was used as a calming herb to ‘remove melancholy and sorrow’, ‘improve cheerfulness’, and strengthen the heart. In the ol’ folktales, motherwort was said to ward off evil spirits! It was also used for many centuries in pregnancy to relieve anxiety or induce labor, as well as induce delayed periods. In an article found in Gaia Herbs, renowned herbalist Rosemary Gladstar discusses positive results for motherwort and combating ‘empty nest syndrome’ (Gaia Herbs, 2021).

Early Greek physicians would use motherwort for ailments such as heart conditions related to hyperthyroidism, heart failure, irregular heartbeat, and heart palpitations related to anxiety, and to reduce blood pressure. The parts of the motherwort plant that are used for its medicinal properties are the parts that are above ground. They include many bioactive compounds like terpenoids, glycosides, phenolics, flavonoids (rutin and quercetin), tannins, and essential oil.

How to Prepare: Motherwort is prepared in the form of tea, infusions, or herbal supplements sold over the counter. The Eclectic Herbal School of Medicine (2016) recommends a warm preparation or external use for relief of menstrual pains-1 oz of the dried herb either hot or cold to a pint of water 3x/day. If using as a tincture use 10 drops (4 ml) 3x/day.

The Science Behind It: It is believed that the bioactive compounds found in motherwort have antioxidant, anti-inflammatory, and antimicrobial effects. The alkaloid compound stimulates uterine contraction and helps to prevent bleeding (Friso, 2021). The alkaloid compound, specifically leonine, is attributed to uterotonic properties. Ursolic acid, a terpene, is attributed to its anti-inflammatory effects (Easley, 2015).

Potential Side effects and Contraindications: There are possible side effects to look out for if trying motherwort, such as gastrointestinal disturbances (diarrhea, stomach upset, etc.), uterine bleeding, drowsiness, or allergic reaction. It is advised to refrain from use when taking medications such as sedatives or central nervous system depressants as it can increase the effects of these drugs. It is also advised against use during pregnancy due to increased tone and contraction in uterine muscle (Friso, 2021). Remember: Always speak with your doctor first!

Red Clover: I know a thing or two about four-leaf clovers, but what about red clover? According to Dr. Friso, the red clover herb is in the legume family and it is usually grazed on by cattle. Other than being used as a cow snack, red clover is useful for pain associated w/ menses and menopause symptoms! It is buzzing around the fertility world because it is known as one of the best blood-purifying herbs, which is great for improving circulation, pregnancy preparation, and assisting with detoxifying environmental pollutants before conception! (Friso, 2021; Barton, 2021).

Trifolium pratense, aka red clover, is native to Europe, Western Asia, and Africa. It is now spread throughout the world. Its leaves and flowers are edible parts, and its essential oil is used in aromatherapy and cosmetic products. The extract of red clover holds many bioactive compounds and essential nutrients including: phenolic isoflavones, phytohormones, and essential nutrients including calcium, magnesium, potassium, and vitamin C. It is used in traditional medicine today as a sedative, an expectorant (for cough), a topical treatment for skin inflammation, or to stimulate epidermal regulation. It has been used as a diuretic to help improve circulation, cleanse the liver, and relieve symptoms of menopause, menstrual cramps, and premenstrual syndrome (Friso, 2021).

The Science Behind It: It is said that the reason red clover may be beneficial to assist with menstrual symptoms is due to its ingredient polyphenolic isoflavonoids, similar to the hormone estrogen. The magnesium and calcium found in red clover are beneficial in reducing menstrual cramps, as well as assisting with our body’s bone formation and smooth muscle function (Barton, 2021).

How to Prepare: Red clover is prepared as a tea, infusion, plant extract, a supplement found in essential oils, and found in other products. Susun Weed, one of the most well-known Western herbalists, states she has been using this herb for years to treat infertility in women and irregular menstruation. She describes her preparation as using 1 oz of dried red clover blossoms, place in a mason jar, and covering the blossoms with boiling water. Cap the jar tightly, let it steep for about 4 hours, then strain and drink 1 to 3 cups a day. She states it can take up to several months before red clover takes its full effect on the body and is recommended at least 3 to 6 months of use if preparing for pregnancy (Barton, 2021).

Potential Side Effects and Contraindications: Professor Friso discusses that red clover is safe in moderate amounts, but notes ingesting larger amounts may cause side effects including rash, allergy, headaches/muscle aches, nausea, vaginal bleeding, and slower blood clotting. It may interact with anticoagulants, birth control/estrogen pills. She advises use in individuals diagnosed with a hormone-sensitive cancer due to the estrogenic activity. Always speak with your doctor first!

And remember gals, although these herbs and plants have been used for centuries for their medicinal and healing properties, they have not been trialed in enough studies for use in today’s traditional medicine so currently there’s not enough scientific-based evidence to prove the effectiveness of the medicinal properties of herbal supplements, which is why they have not been FDA approved! But if you speak with your healthcare provider, these may be considered a healthy alternative for you if you don’t like using over-the-counter drugs every month for your menstrual symptoms!

Medical Disclaimer: The information in this post is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. Always work with your physician or qualified healthcare provider before adjusting medications or adding supplements.

Resources
-Barton, D. (2021, July 22). Cinnamon Benefits PCOS, Endometriosis, Uterine Fibroids & Menorrhagia. Natural Fertility Info. Retrieved January 19, 2023, from
-Barton, D. (2021, July 19). Red Clover: Fertility herb and tonic. Natural Fertility Info. Retrieved January 20, 2023, from https://natural-fertility-info.com/cinnamon-benefits-pcos-endometriosis-uterine-fibroids-menorrhagia.html
-Easley, T. (2016, December 5). Motherwort. Eclectic School of Herbal Medicine. Retrieved January 20, 2023, from https://eclecticschoolofherbalmedicine.com/motherwort/
-Gaia Herbs. (2018, March 22). Motherwort. Gaia Herbs. Retrieved January 18, 2023, from https://www.gaiaherbs.com/blogs/herbs/motherwort
-Friso, Giulia. (2021). Plants for Muscles, Bones, and the Reproductive System. [lecture recording]. College of Agriculture and Life Sciences, Cornell University. https://cals.cornell.edu/
-Jaafarpour, M., Hatefi, M., Najafi, F., Khajavikhan, J., & Khani, A. (2015). The effect of cinnamon on menstrual bleeding and systemic symptoms with primary dysmenorrhea. Iranian Red Crescent medical journal, 17(4), e27032. https://doi.org/10.5812/ircmj.17(4)2015.27032
-Nikjou, R., Kazemzadeh, R., Rostamnegad, M., Moshfegi, S., Karimollahi, M., & Salehi, H. (2016). The Effect of Lavender Aromatherapy on the Pain Severity of Primary Dysmenorrhea: A Triple-blind Randomized Clinical Trial. Annals of medical and health sciences research, 6(4), 211–215. https://doi.org/10.4103/amhsr.amhsr_527_14
-Panwar, T. (2016, May 29). Menstrual hygiene day: 8 natural ways to relieve period pain, stress. Hindustan Time. Retrieved January 18, 2023, from https://www.hindustantimes.com/health-and-fitness/menstrual-hygiene-day-8-natural-ways-to-relieve-period-pain-stress/story-zMGJhYWh6jXdGholt99hUL.html.

Author: Whitney Baskett
Reviewed by: ZenDeva Team
Date of Last Update: 23 January 2023

Stock photos are free stock images from Pexels.

]]><![CDATA[Identifying 14 cognitive distortions]]>Mon, 14 Mar 2022 07:00:00 GMThttps://www.zendevawellness.com/blog/identifying-14-cognitive-distortions

Cognitive Distoritons

Cognitive distortions are exactly what they sound like, distorted thoughts and beliefs in our mind. These distortions are misrepresented, irrational as they often do not represent reality. Though inaccurate, these thoughts and beliefs are powerful. Cognitive distortions seem like reality even though they are not. Cognitive distortions can be seeing yourself, someone else, or a situation through a negative lens and spark a feeling of anxiety or depressed mood.

There are a variety of cognitive distortions, here we will discuss 14:

1. Catastrophizing - Believing only the worst possible scenario or outcome will occur.
Example: Forgetting to turn in a homework assignment for class. You think, “I am going to fail this course.” In actuality, you missed one assignment, not all assignments in the course. You may receive an incomplete, but it does not mean you are automatically going to fail the course from one missed assignment.

2. Magnification and Minimization - Either overemphasizing or de-emphasizing the importance of a situation.
Example: Paying your rent a day late and thinking “I paid the rent late. This is my first time, but I think my landlord is going to evict me now.” This situation gets magnified to presume the landlord will have hefty repercussions on you. But in reality, you probably just pay a late fee. You won’t get evicted for paying this one payment a day late.

3. Should Statements - Thinking about things you should do or should have done.
Example: Your coworkers are having a going-away party for a coworker who is leaving for a new job. You were unable to make it. You think “I should have gone to the going away party, now they must think I hate them.”

4. All or Nothing - Only using absolute statements.
Example: “I am always a failure” or “I will never get that promotion”

5. Fortune Telling - Making a prediction based on little to no evidence it will happen.
Example: “I won’t win the award.” or “I know I am going to fail this test.” In actuality anytime statements like this are being made, it is not accurate as no one can predict the future. The outcome has yet to come and you could in fact ‘win the award’ or ‘pass the test’.

6. Jumping to Conclusions - Assuming the outcome of a situation with no concrete proof. Example: “I called my boyfriend and he didn’t answer. He must be with another girl right now.” In reality, your boyfriend may be at work or school. He may have stepped away from his phone to use the restroom. Jumping to the extreme conclusion of him being with another girl just because he did not answer your call is an unrealistic notion.

7. Always Being ‘Right’ - Failing to consider other alternatives or truths. Only trying to prove if self is right at all costs.
Example: Believing the world to be flat, not round and a friend tries to tell you the world is round, with supporting evidence, so you argue with them and degrading knowing what you’re saying is hurtful. You disregard all consequences and repercussions as you feel the need to be right at all costs.

8. Mind Reading - Assuming to know what someone else is thinking.
Example: Your boss comes into work seeming a little off today. Immediately you think “My boss looks upset and angry. I feel like my boss is angry at me.”

9. Personalization - Assuming a situation is about you or that you are the sole cause for an event and negating others' contributions.
Example: Your friend asked you to watch their dog and you said no. While your friend was on vacation the dog ran away. You say to your friend “I am so sorry. It is all my fault your dog ran away.” When in actuality there were other factors to the dog running away and you did not have anything to do with it.

10. Emotional Reasoning - Judging based on emotions, assuming these emotions reflect reality
Example: When a friend asks you for money. They swear up and down they will pay you back, but they need you to loan them $200. You think “I feel bad I could not lend my friend money. I am such a bad friend.” Money should not equate to friendship. The feeling of guilt you may feel as you were not able to or did not want to lend them money does not mean you’re a bad friend or person.

11. Black and White (also called Polarized thinking) - Thinking things are an either-or situation only. No ‘gray’ area.
Example: “I am such a failure. I will never amount to anything.” or “He lied to me. He is always going to be a liar. He is the worst human being on earth.”

12. Discounting the Positives - Not just ignoring the good things, but actively rejecting any positive notions.
Example: When getting an A on a test and you say “I was just lucky” or winning an award and saying “I only won it by chance.”

13. Overgeneralization - Using a single event to generalize and assume future scenarios.
Example: Having a coworker show up late. “Peter showed up late to work today. He’s going to show up late to work every day.” Although he showed up late today, there is no way to assume he will be late in the future. The reality is he may have been late from a flat tire, traffic, or woke up late.

14. Mental Filter - Hyper focusing on a single event and filtering out any other possibilities.
Example: When you and your significant other get in a fight, even if it is a small one and all you can think about is all the bad times you have had together. “All we ever do is fight, this relationship won’t work.”

Cognitive distortions are toxic to our mental as they often bring anxiety and depressed mood. To combat these distortions, the key is to identify the cognitive distortion and work on reframing, challenging these negative thoughts.

While the purpose of this writing is to help provide information and education on cognitive distortions, it is important to note that this posting should not substitute seeing a medical provider. If you have concerns, you should always contact your personal provider and medical team.

Other Helpful Articles:

Geller, C. (2020). Cognitive distortions and what to do about them. https://www.manhattancbt.com/archives/2572/cognitive-distortions/
Hartney, E. (2021). 10 Cognitive Distortions Identified in CBT. https://www.verywellmind.com/ten-cognitive-distortions-identified-in-cbt-22412
Stanborough, R.J. (2019). What are cognitive distortions and how can you change these thinking patterns. https://www.healthline.com/health/cognitive-distortions#thought-origins

Author: Eliana Rosete
Reviewed by: ZenDeva Team
Date of Last Update: 14 March 2022

Stock photos are free stock images from Pexels.

]]><![CDATA[Scheduling some you time: Self Care]]>Tue, 08 Mar 2022 08:00:00 GMThttps://www.zendevawellness.com/blog/scheduling-some-you-time-self-care

Prioritizing Self Care

Self care is an act that one is thoughtfully doing for themselves in order to take care of their mental, psychological, physical and/or emotional health. This act does not have to be something grand as booking an expensive spa day (although that can be self care). Self care can be as simple as taking a 15 minute walk just for you and your thoughts.

With managing fast paced lifestyles, It is easy to overlook this important part of keeping us healthy. Oftentimes, it is so easy to be succumbed by work, school, or everyday life struggles. What is important to remember is that taking time for ourselves whether it is to check in or refuel our energy tanks, is vital to ensure we are maintaining our health (mentally, physically and emotionally) and to remain functioning in our busy lives!

Here are a few ideas one can do to engage in self care:

- Taking a walk outside. This can be as simple as stepping outside for 10 minutes to just walk around on a break at work or around your neighborhood. You could also go to a local park or a local beach/lake if you have one nearby. Just allow yourself to be around nature and move your body!

- Buy something small to treat yourself. When I say small I mean small;a cup of coffee from a coffee shop, a new nail polish color, chocolate covered almonds, new headband, really anything that is something that can make you smile and light up your day. A small gift from you to you that won’t break the bank.

- Make a gratitude list. Making a list of gratitudes can help us reframe our mindset by focusing on all the good things we have to be grateful for. This list can be as big or small you feel, just make sure to dive deep. Think about the big things (family, friends, significant others) to the trivial things (having oatmilk in the fridge to pour in my morning coffee so it tastes oh so good) to everything in between (special interaction you had with a coworker at work. The options are truly endless, but only write it if you are actually, truly grateful for it.

- Give yourself those extra minutes while getting ready in the morning, just to be. When getting dressed it can be easy to zip through the steps to make sure you’re ready for the day and on time to your obligations. But take a few minutes to really pause and take a moment. Can be while you’re in the shower, washing your face or eating breakfast. Take a moment just to breathe before you start your day.

- Watch your favorite show or movie. Yes this can be seen as a mindless activity, but it allows you to destress!

- Read a book. No not a textbook or anything that you have to read specifically or work or school. Read a book for fun that is enjoyable and something you are actually interested in.

- Hang out with a friend. Preferably schedule a little date with them; go grab a bite to eat, grab a cup of coffee. However, we are in 2022 where COVID-19 is still a real thing and being in person with someone isn’t always possible. If you can’t meet in person, do it virtually or even call them up just to speak on the phone.

-Play a game. Video Games, board games, phone games, card games, you name it! The options are endless. It’s lots of fun with friends or family, but you can also play solo games like solitaire.

We only list a few self care ideas here, the options are endless on what you can do to help take care of you!

Author: Eliana Rosete
Reviewed by: ZenDeva Team
Date of Last Update: 14 March 2022

Stock photos are free stock images from Pexels and Unsplash.

]]><![CDATA[Art Therapy versus Art as therapy]]>Thu, 24 Feb 2022 08:00:00 GMThttps://www.zendevawellness.com/blog/art-therapy-and-art-as-therapy

Art Therapy Vs. Art as therapy

The biggest distinction between the two is who is assisting in the process and the emphasis on the created product or not. In utilizing art therapy it is conducted with a licensed art therapist to safely navigate healing and the emphasis is on the process. While art as therapy can be conducted in a therapy session, it is more often conducted by an individual and although the process is still important here, there is more emphasis on the product of the art piece.

Art Therapy with Licensed Professionals

Art therapy is the utilization of art practices and therapeutic practices for healing under the supervision of a licensed art therapist. According to the Art Therapy Credentials Board or ATCB, clients “are able to explore feelings, reconcile emotional conflicts, foster self-awareness, manage behavior, develop social skills, improve reality orientation, reduce anxiety and increase self-esteem". Despite therapy being in the name, this practice is not limited to helping those with mental health illnesses as it has been shown to help with other clients, in other settings, specifically medical, educational, and forensic.

Many individuals may speculate that art therapy is simply just about creating art. However, this is not true at all. Art therapy is for all individuals, old to young or artistic to non-artistic. Utilizing art therapy is all about the process and not the product of the creation itself. The goal of art therapy is to help improve an individual's functioning and overall well-being. It is different from traditional art practices as there is the inclusion of therapy from licensed art therapists.

Licensed art therapists are required as art therapy can uncover some heavy trauma and emotions that need to be navigated safely. Having someone unlicensed in art therapy can be harmful as they may not know how to properly guide clients and may unintentionally, retraumatize them.

Engaging in Art as a Form of 'Therapy'

Art as therapy is about utilizing the creating process itself as a form of healing. The creation process is not led by a licensed art therapist. Sometimes you can find this practice in therapy groups or art classes or even just an individual can engage in art itself. In some cases, the product of the art is heavily focused on. Though it does not have to be.

Besides the benefit of utilizing art as a de-stressor, it can also be a great hobby and a self-esteem booster. When finishing a new piece, many find enjoyment and a sense of pride and accomplishment. It can also be a great way to connect with others and promote healthy socialization.

While the purpose of this writing is to help provide education, it is important to note to continue doing your own research on this topic if you so seek to! This information and posting should not substitute seeing a medical provider and actual therapeutic treatment. You should always contact your personal provider and medical team regarding personal concerns.

References
Art Therapy Credentials Board [ATCB]. (n.d.). What is Art Therapy? https://www.atcb.org/what-is-art-therapy/

Hearts for hope. (n.d.). Art therapy vs. Art in therapy: What you need to know. https://www.heartsforhopetherapy.com/blog/art-therapy-vs-art-in-therapy

Worden, M. (2020). The difference between art therapy and therapeutic art-making. Art from the Streets. https://artfromthestreets.org/blogs/news/art-therapy-near-me

Author: Eliana Rosete
Reviewed by: ZenDeva Team
Date of Last Update: 14 March 2022

Photos are free stock images from Pexels.

]]><![CDATA[Importance of Having A healthy sleep hygiene REGIMEN]]>Wed, 05 Jan 2022 08:00:00 GMThttps://www.zendevawellness.com/blog/importance-of-having-a-healthy-sleep-hygiene-regimen

Sleep Hygiene

Sleep is such an important aspect in all of our lives! We need sleep to function and live. Having a healthy sleep hygiene regimen can dramatically improve your physical and mental health!

What is Sleep Hygiene?

Sleep Hygiene is a behavior(s) one engages in to help promote better sleep [1]. These behaviors are usually small modifications one can make before bed to ensure a more enjoyable, restful night of sleep. Some sleep hygiene practices may be larger modifications than others.

How Can I Improve My Sleep and Sleep Hygiene Practices?

Start with slowly altering your current sleep hygiene practices! If you have none that is OK. But small incorporations will help you find what works for you and what does not. It is important to note that what may work for one person may not work for another. Sleep hygiene practices and their effectiveness vary from person to person.

After researching, there are a few of the same general sleep hygiene tips found online.

Avoiding Caffeine Before Bed [1,2]. Caffeine is a stimulant meaning it is to help stimulate your brain and nervous system [3]. It is in essence to help keep you awake and can be found in a wide array of drinks (coffee, tea, soft drinks and energy drinks). While some sources say you only need to avoid it 2 hours before bed, others report that you should consider eliminating caffeine in the afternoon as well as it can stay in your system for an extended period of time [4].

Having A Consistent Sleep Schedule. Creating and sticking to a consistent sleep schedule can help tremendously. This means you are going to bed and waking up at the same time (ideally within the same time give or take 20 minutes [1]. Even on weekends and vacations [5]. With having a consistent sleep schedule you should ensure you get at least 7-8 hours of sleep and avoid naps as it decreases the amount of sleep we need the next night [1].

Limit The Use Of Electronic Devices: TV, Phone, Computers, Video Games. Especially In Bed. Using electronic devices while in bed can often start associating the bed with being awake. Specifically using electronic devices prior to bed can also hinder going to sleep and the quality of one's sleep as blue light that is emitted from the screen can alter one's circadian rhythm [4]. It is recommended to turn off devices at least 30 minutes before bedtime [5].

Make Your Sleep Environment Conducive For A Good Nights Sleep. This means making your bedroom and bed a tranquil, safe space to sleep. It can be as simple as ensuring you have a cooler temperature set on the thermostat or have a fan on to help you sleep [4]. One can use essential oils like a lavender or eucalyptus to help calm you before bed. Or buy a better quality mattress, bedding sheets, pillows and pillow cover, or black out curtains to help keep the outside light out so it won't interrupt sleep [4].

Other noteworthy tips that were discovered are:

If You Cannot Fall Asleep, Do Not Force Yourself. If you are in bed for more than 20 minutes and cannot sleep, get up and engage in a light activity like journaling or reading, but avoid using electronic devices. It may seem counterintuitive to get up when you are trying to sleep, but the more you toss and turn trying to sleep in bed it can actually make one connect the bed with not sleeping rather than sleeping [4]. Do something that is calming, but won't be stimulating. When you feel like you are actually tired and sleepy, return to bed to try to fall asleep again.
If You Wake Up in the Middle of the Night, Do Not Check Your Phone. Even if it is just to check the time. It can promote wakefulness and oftentimes it will lead to getting on social media, checking emails/texts, or just exploring the internet way too late at night. This will most definitely promote wakefulness not sleepiness. Or if you’re anything like me it will cause me to see the time, try to calculate how much time I have left for sleep and ruminate on how little/long I have, what I need to do for the day once I fully wake up, etc.
Establish and Engage Daily in Healthy Habits. Finding a healthy balance between diet, exercise and other general healthy habits i.g. Don’t smoke, limit or eliminate alcohol consumption, going out in the sun, limiting late night meals/snacks, can help promote getting a fuller nights sleep by supporting one's circadian rhythm [4].

While the purpose of this writing is to help provide sleep education, it is important to note to continue doing your own research to decide what is right for you! This information should not substitute seeing a medical provider. If you have serious sleep concerns and/or medical diagnosis i.g. insomnia, hypersomnolence, sleep apnea, you should contact your personal provider and medical team to see if incorporating a sleep hygiene regimen may be right for you.

References

[1] American Sleep Association. (n.d.). Sleep hygiene tips. https://www.sleepassociation.org/about-sleep/sleep-hygiene-tips/
[2] Centers for Disease Control and Prevention [CDC]. (2016). Tips for better sleep. https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
[3] Better Health Channel. (2020). Caffeine. https://www.betterhealth.vic.gov.au/health/healthyliving/caffeine
[4] Suni, E. (2021). Sleep hygiene. Sleep Foundation. https://www.sleepfoundation.org/sleep-hygiene
[5] Hershner, S. & Shaikh, I. (2020). Healthy sleep habits. American Academy of Sleep Education. https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/

Photos are free stock images from Pexels and Unsplash.

Author: Eliana Rosete
Reviewed by: ZenDeva Team
Date of Last Update: 14 March 2022

]]><![CDATA[Spilling the Tea about Tea: White Tea]]>Sat, 01 Jan 2022 08:00:00 GMThttps://www.zendevawellness.com/blog/test-blog-post

WHITE TEA

When you think of herbal tea, many think of black or green tea, seldom does someone think of white tea. White tea is an herbal tea made from a plant called Camellia Sinensis.. This is the same plant that green tea, black tea, and oolong tea come from. The difference is that white tea is minimally processed in comparison to the others. While very underrated, it has been said that white tea can have many important health benefits such as lowering 'bad' cholesterol, insulin resistance, and even slowing down physical appearances of aging.

Where Does It Come From?
The earliest believed origins of white tea can be traced to the Fujian Province during the early Chinese dynasties around 600-1300. Citizens would offer their finest teas to their emperor in what is known as imperial tea tributes. To ensure these teas being offered were the best of the best, imperial tea gardens were created in secret. Although the traditional form of white tea is different today than it was during this time.

Traditionally, the young tea buds would be harvested and gathered in the spring, steamed and the outer leaf was taken from it. They would then be rinsed with spring water, naturally dried out, and grounded into a powder. This silvery, white powder would be whisked into hot water. Chinese white tea was depicted as "white like the clouds, green like a dream, pure like snow, and as aromatic as an orchid," in literature [4].

What Is It Like Today?
Today, white tea is much different than before. As for processing, the white tea buds are often dried and withered utilizing one of the following methods: heated vents, wind drying chambers, or natural sunlight immediately after picking to prevent oxidation. Oxidation is the time of how long tea leaves are exposed to oxygen after they have been picked. The longer teas have been exposed, the darker the color is and the stronger the flavor profile.

Additionally, other countries have started to make white tea and are not exclusive to Fujian anymore.

What Does It Taste Like?
Nowadays, there are many different variations of white teas. Some tasting notes for white teas can include "floral, grassy, honey, fruity, melon, peach, apricot, vanilla, chocolate, citrus, herby, mild, subtle, delicate, and sweet".

What Are The Health Benefits?
White tea is known to have a higher amount of antioxidants due to it being processed the least (in comparison to green tea, black tea, and oolong tea). White tea is known to be loaded with powerful polyphenols (plant-based molecules) called catechins. According to Healthline, these antioxidants may help protect the cells from damage from free radicals, relax blood vessels, increase immunity, lower risk of insulin resistance, suppress several cellular components that may damage the fiber network that would normally help slow down the aging process, and lower chances or even prevent LDL cholesterol from becoming oxidized.

Where Can I Find It?
The five main types of white teas are still grown in china: Yin Zhen Bai Hao (Silver Needle), Bai Mu Dan (White Peony), Gongmei (Tribute Eyebrow), Shou Mei (Noble, Long Life Eyebrow), and Fujian New Craft (DaBaiCha or DaHoaCha).

Today, there are also some grown outside of China: Ceylon White (Sri Lankan), African White (Africa), Darjeeling White (India), Imperial Himalayan White Tea (Himalayan Mountains).

Today you can find great white tea online:
-https://www.artoftea.com/collections/white-tea
-https://www.letsdrinktea.com/buy-white-tea-online/
-https://www.borntea.com/products/chinese-white-tea-moonlight-white

How Do I Make It?
Unlike darker teas, white tea is more finicky in preparation. You will want to ensure you have hot water, but not boiling water. Having boiling water can ruin the tea and have the leaves give off a bitter taste. Also, make sure you measure the appropriate amount of tea to water as directed on your specific tea. Senchatea Bar recommends about 2 teaspoons to 2 tablespoons for every 6 ounces of water just depending on your type of white tea. Art of Tea recommends a tablespoon per 8 oz cup. It is recommended to let the tea steep anywhere from 1-5 minutes, taste testing at the one-minute mark and every 30 seconds after until you receive your desired level of taste. Although most teas can be re-steeped, it is not recommended for white tea as it will not give enough flavor the second time around. If you want to get fancy, you can heat your teacup before pouring the tea by placing a small amount of boiling water in and throwing it out before pouring your tea.

While the purpose of this writing this posting is to help provide education, it is important to note to continue doing your own research! This information should not substitute seeing a medical provider or act as treatment. You should contact your personal provider and medical team regarding any personal concerns related to you and your health!

References
Raman, R. (2018). 10 Impressive Benefits of White Tea. Healthline. https://www.healthline.com/nutrition/white-tea-benefits
Teatulia. (n.d.). What is White Tea? https://www.teatulia.com/tea-varieties/what-is-white-tea.htm
Wilkinson, I. (2017). Everything You Need To Know About White Tea. Good Proper. https://www.goodandpropertea.com/blogs/all/everything-you-need-to-know-about-white-tea
Huang, T. (2020). Black Tea, Green Tea, and… White Tea? Thimblety. https://shop.thimblety.com/blogs/news/black-tea-green-tea-and-white-tea
The Gourmet Chai House. (2021). White Tea: No Strings Attached - The Ultimate Tea Dating Game. https://gourmetchaihouse.com/blogs/teas/white-tea-blog-post
The Art of Tea. (n.d.). What is White Tea? https://www.artoftea.com/blogs/tea-101/what-is-white-tea
Sencha Tea Bar. (2020). How to Brew a Perfectly Delicate White Tea. https://senchateabar.com/blogs/blog/how-to-brew-white-tea

Author: Eliana Rosete
Reviewed by: ZenDeva Team
Date of Last Update: 14 March 2022

Photos are free stock images from Pexels and Unsplash.

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