The BIÂN Blog

Work-Life Integration: A Shift in Mindset

Dr. Robbins rejects the idea of achieving a perfect equilibrium between work and personal life, highlighting the inherent pitfalls in setting such unrealistic expectations. Instead, she promotes the concept of work-life integration, where the focus lies on how different facets of our lives coalesce to cultivate joy, meaning, and purpose. This approach acknowledges the dynamic nature of life, understanding that there will be times when certain areas require more attention than others, and that's perfectly natural.

Impact on Mental Health

The traditional dichotomy of work and life fails to account for their interconnectedness. Dr. Robbins emphasizes that spending excessive time in any one area of life can lead to feelings of imbalance, subsequently impacting mental well-being. It's crucial to recognize that overwhelming personal aspects can make work a sanctuary, highlighting the need to assess the overall distribution of time and energy across different life domains to maintain a sense of equilibrium.

Practical Tips for Achieving Harmony

To foster a sense of balance and integration, Dr. Robbins recommends the following practical tips:

1. Assess Time Allocation: Take stock of how time is being spent across various life domains to gain a clearer understanding of your current situation.
2. Reprioritize Activities: Regularly reassess whether your time aligns with your priorities and make necessary adjustments to realign your focus.
3. Establish Boundaries: Emphasize the importance of delineating work from personal life, especially in the digital age, by creating distinct spaces for family time, leisure, and relaxation.
4. Continuous Reevaluation: Make it a habit to constantly evaluate and adjust your life to ensure it reflects the way you want it to feel.

In adopting these practices, individuals can move away from the rigidity of striving for an unattainable balance and instead embrace a more fluid and holistic approach to living a fulfilling life.

Lemon water has gained significant popularity in recent years, with many touting its numerous health benefits. However, it's important to separate fact from fiction when it comes to the hype surrounding this citrus-infused beverage. In this blog post, we will explore the truth about lemon water, addressing its alleged health claims while highlighting the realistic benefits it can offer. Let's delve into the science behind lemon water and how it can contribute to our overall well-being.

Unmasking the Health Claims

While lemon water is a refreshing and flavorful addition to your hydration routine, it's crucial to recognize that some of its purported health benefits may be exaggerated. Let's examine the truth behind common claims associated with lemon water:

1. Digestive Function: The sour taste of lemon may have mild effects on digestive function, similar to digestive bitters. However, these effects may vary from person to person and should not be overstated as a universal benefit.
2. Skin Health: Lemon contains vitamin C, which is often associated with improved collagen function and skin health. However, the actual impact of lemon water on skin health hasn't been studied extensively. Additionally, the amount of vitamin C provided by a lemon wedge is relatively small compared to daily requirements.
3. Body pH Balance: Contrary to popular belief, the acidity of lemon water cannot significantly shift the body's pH. The kidneys play a crucial role in maintaining a tightly regulated pH range. While lemon water may temporarily affect urine pH, it does not impact the body's system-wide pH balance.
4. Immunity Boost: There is no direct evidence to support the claim that lemon water independently boosts immunity. However, proper hydration is essential for immune function, and lemon water can contribute to overall hydration levels.
5. Weight Loss and Metabolism: While drinking water, in general, can aid metabolism and weight maintenance, there is no significant evidence to suggest that adding lemon to water enhances these effects.

Health Benefits of Drinking Lemon Water

Despite the lack of scientific support for many health claims, lemon water does have its benefits:

• Consistent Hydration: Lemon water can help individuals establish a regular morning hydration ritual. By infusing water with a burst of flavor and antioxidants, it may enhance consistency in daily fluid intake, particularly for those who struggle to hydrate adequately.
• Healthier Morning Beverage Option: For those accustomed to consuming sugary fruit juices or caffeinated beverages in the morning, replacing these choices with lemon water can be a positive swap. This allows individuals to cut back on added sugars and potentially make a more metabolically favorable choice.

Should You Drink Lemon Water Every Day?

The answer depends on your goals and preferences. If adding lemon to your water improves your overall daily fluid intake and helps you stay consistent with hydration, then incorporating it into your routine can be beneficial. However, it's important to recognize that any additional health benefits beyond hydration are not well-supported by scientific evidence.

Lemon water has gained popularity as a refreshing and flavorful option for hydration. While it provides some advantages, such as aiding consistency in fluid intake and offering a healthier alternative to sugary morning beverages, it's important to separate the true benefits from exaggerated claims. Enjoy lemon water for its taste and potential hydration benefits, but be cautious of overstating its impact on digestion, skin health, pH balance, immunity, weight loss, or metabolism. As with any health practices, it's essential to base decisions on reliable scientific evidence and listen to your body's individual needs.

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Dr. Ben Schuff is the Director of Naturopathy & Nutrition at BIÂN. He is a licensed naturopathic doctor (ND), Illinois Licensed Dietitian Nutritionist (LDN), a Certified Nutrition Specialist® (CNS) and a Licensed Acupuncturist. He earned his Bachelor of Science (BSc) in Biology from the University of Dayton, Ohio before completing his medical education at the National University of Natural Medicine (NUNM) in Portland, Oregon. He has also been trained in a system of medicine called Endobiogeny.

With shorter and colder days, many individuals experience a shift in mood that can significantly impact their well-being. Seasonal Affective Disorder (SAD) is a common concern during these times, but there are proactive steps you can take to support yourself and maintain a balanced mood. Dr. Sandra Subotich, Director of Eastern Medicine at BIÂN, shares insightful rituals, routines, and supplements to help combat SAD and promote emotional well-being.

Traditional Chinese Medicine for Mental Health Support

Dr. Sandra emphasizes the effectiveness of Traditional Chinese Medicine in addressing the symptoms of depression and anxiety associated with SAD. According to numerous studies, acupuncture treatments have been shown to reduce feelings of depression and anxiety, providing significant relief. Additionally, a skilled practitioner can create a personalized herbal formulation to not only address mood-related concerns but also enhance gut and organ function, decrease inflammation, and regulate vagal nerve function—all of which contribute to SAD.

Beneficial Supplements for Winter Blahs

1. 5HTP: This amino acid, derived from L-tryptophan, has been extensively studied for its impact on mood disorders, particularly depression. It serves as a precursor to serotonin, a neurotransmitter critical for mood regulation, and can be converted to melatonin, aiding in circadian rhythm balance and sleep quality.
2. Vitamin D3: As the "sunshine vitamin," Vitamin D plays a pivotal role in various bodily processes, including mood regulation. Given reduced sun exposure in winter, supplementation or consumption of vitamin D-rich foods becomes essential. It's advisable to consult a healthcare provider for a simple test to determine Vitamin D levels before considering supplementation.
3. B Vitamins: The full spectrum of B vitamins is crucial for energy regulation and mood stability. As water-soluble nutrients, regular replenishment is necessary. Opting for a high-quality B complex with methylated forms of folate and B12 ensures optimal absorption and utilization. A blood test can assess the status of B vitamin levels.

Grounding for Emotional and Physical Balance

The practice of grounding has gained attention for its profound impact on overall well-being. Grounding has been linked to reduced inflammation, improved wound healing, cortisol level regulation, enhanced sleep, and immune response modulation. Individuals who engage in grounding often report noticeable changes in mood, energy levels, heart rate, and blood pressure. While traditional grounding involves direct contact with the earth, indoor grounding mats offer a convenient alternative for those unable to access natural settings during winter.

Incorporating these rituals, routines, and supplements into your daily life can significantly contribute to your emotional well-being, especially during the darker, colder days. Dr. Sandra encourages everyone to explore these supportive practices, emphasizing the potential benefits they offer for overall health and vitality.

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Dr. Sandra is a Doctor of Acupuncture and Oriental Medicine (DAOM), herbalist and primary care practitioner in the states of California and Illinois. She is also nationally certified as a Diplomat of Oriental medicine and holds a Bachelors degree in education/psychology. In addition, Sandra is a Medical Qi Gong Practitioner, Energetic Medicine Practitioner, Certified Reiki Master and teacher and certified in Medical Pulse Diagnosis.

As the excitement of spring break approaches, many of us are eager to achieve that perfect glow before our vacation. At BIÂN Beauty, our team of experienced beauty experts, including Samantha Gatewood, Izabela Horoszko, Harmony Armstrong, Anna Sanchez, and Kelly Wallace, are here to guide you through the ideal skincare regimen to prepare your skin for a rejuvenating and radiant spring break getaway.

Samantha Gatewood's Recommendations

Board-certified Full Practice Nurse Practitioner Samantha Gatewood recommends a strategic approach to skincare preparation. She suggests scheduling a series of chemical peels followed by a Hydrafacial two weeks later. Additionally, incorporating Epicutis face and neck masks is essential for comprehensive skincare preparation. Samantha emphasizes the use of medical-grade skincare products to ensure optimal results.

Izabela Horoszko's Skincare Timeline

BIÂN Aesthetician Izabela Horoszko provides a detailed skincare timeline to help you prepare for your vacation. Beginning 6 weeks before your trip, she recommends scheduling a chemical peel to address specific skin concerns such as acne scars, hyperpigmentation, or uneven skin tone. As the vacation approaches, incorporating products containing hyaluronic acid and vitamin C is vital. One month before your vacation, booking a Hydrafacial treatment and incorporating LED light therapy sessions are essential steps. Finally, one week before your vacation, consider a dermaplaning treatment combined with a luxury hydrating facial (Epicutis), while maintaining a hydrating skincare routine and prioritizing SPF usage.

Harmony Armstrong's Approach to Skincare Preparation

BIÂN Aesthetician Harmony Armstrong's recommendations include scheduling a series of chemical peels or laser treatments at least 3 weeks before any vacation that will expose you to more sunlight. Hydrafacials are recommended a week or two before a vacation, allowing for deep cleansing and exfoliation to enhance the skin's receptiveness to moisturizers. A hydrating facial is also recommended for the week of travel to counteract the low humidity in aircraft cabins, ensuring well-moisturized skin during and after your vacation.

Anna Sanchez's Proactive Skincare Plan

BIÂN Aesthetician Anna Sanchez advocates for an initial skin consultation 6 weeks before your vacation, followed by targeted treatments such as the Alumier Radiant 30 Peel and appropriate skincare to begin the preparation process. At the 4-week mark, she recommends the Alumier Power Peel or Glow Peel, accompanied by a B12 shot and/or IV drip. As the vacation approaches, Anna suggests a mild resurfacing peel and, finally, a Hydrafacial with Dermaplaning a week before your trip. The day before traveling, consider the Epicutis Winter Hydrate and Renewal Facial for a calm, hydrated, and renewed complexion.

Kelly Wallace's Skincare Journey

BIÂN Aesthetician Kelly Wallace advises checking in with BIÂN Beauty's Full Practice Nurse Practitioner Samantha Gatewood 6 weeks before your vacation to even out skin tone and address redness and dark spots with a BBL treatment. Four weeks before your trip, consult with BIÂN's aestheticians for a customized chemical peel tailored to your skin's needs. Two weeks before your vacation, a Hydrafacial combined with a dermaplaning treatment is recommended to restore your skin's natural glow. Just days before your trip, a combination of dermaplaning and a deeply hydrating and healing epicutis winter facial can provide the perfect finishing touch for your skin. Kelly also highlights the importance of protecting your skin with a water-resistant sunscreen.

Pro Tip: Essential Travel Skincare Essentials

Our experts unanimously recommend bringing along cleanser, moisturizer, and SPF as essential skincare items for your vacation.

With these expert skincare tips from the beauty professionals at BIÂN, you can confidently prepare your skin for a radiant and rejuvenating spring break getaway. From chemical peels to hydrating facials, each step is carefully designed to ensure your skin looks and feels its best during your vacation. If you're ready to embark on a journey to vibrant and revitalized skin, BIÂN Beauty is here to guide you every step of the way.

Key Nutrients for Alleviating Constipation

1. Dietary Fiber: Fiber is renowned for its role in preventing and relieving constipation. It adds bulk to the stool, facilitating easier passage, while also nourishing beneficial microbiota in our gut. There are two types of dietary fiber:

• Soluble Fiber: Found in oats, legumes, fruits, and seeds, soluble fiber aids in proper gut contraction and stool movement.
• Insoluble Fiber: Present in whole grains, vegetables, and seeds, insoluble fiber contributes to stool bulk and gut health.

2. Water: Adequate hydration is essential for softening the stool, making it easier to pass. Insufficient water intake can lead to hard, dry stools, exacerbating constipation.

3. Magnesium: This mineral relaxes the muscles of the digestive tract, promoting regular bowel movements. Foods high in magnesium include leafy greens, nuts, seeds, and whole grains.

4. Vitamin C: Found in citrus fruits, strawberries, and bell peppers, vitamin C helps soften the stool and promote bowel regularity.

5. Movement: While not a nutrient, physical activity supports healthy digestion by promoting the contraction of smooth muscle in the gut.

Top Vegetables for Preventing Constipation

1. Broccoli and Cauliflower: These vegetables are rich in insoluble fiber, adding bulk to the stool and supporting gut health.
2. Spinach and Kale: Green leafy vegetables are excellent sources of fiber, aiding in proper gut contraction and stool movement.
3. Sweet Potato and Rutabaga: The skins of these root vegetables contain insoluble fiber, contributing to stool bulk and promoting bowel regularity.
4. Cabbage: Cabbage is a valuable source of insoluble fiber, which supports overall gut health and regular bowel movements.

Understanding FODMAPs and Their Impact

FODMAPs, short-chain carbohydrates found in certain foods, can trigger gastrointestinal symptoms in some individuals, especially those with irritable bowel syndrome (IBS). Avoiding FODMAPs can sometimes lead to constipation due to a reduction in dietary fiber intake, potentially impacting gut health and regular bowel movements.

By understanding the crucial role of nutrients like fiber, water, magnesium, and vitamin C, as well as the impact of FODMAPs on gut health, individuals can make informed dietary choices to alleviate and prevent constipation effectively.

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Dr. Ben Schuff is the Director of Naturopathy & Nutrition at BIÂN. He is a licensed naturopathic doctor (ND), Illinois Licensed Dietitian Nutritionist (LDN), a Certified Nutrition Specialist® (CNS) and a Licensed Acupuncturist. He earned his Bachelor of Science (BSc) in Biology from the University of Dayton, Ohio before completing his medical education at the National University of Natural Medicine (NUNM) in Portland, Oregon. He has also been trained in a system of medicine called Endobiogeny.

As humans, we've all encountered those familiar feelings of angst, anxiety, and dread that tend to surface as Sunday evening approaches. The term "Sunday Scaries" has been used to describe these emotions, which often arise as we contemplate the week ahead. But just how common are these Sunday Scaries, and what can be done to manage them effectively?

The Sunday Scaries: A Common Experience

The Sunday Scaries, while not a clinical diagnosis, are a widely shared phenomenon. Many people, at various stages in their lives, have experienced some form of anticipatory anxiety on Sunday nights. It's essential to recognize that these feelings should not completely overwhelm individuals, and there are strategies to cope with them effectively.

Vulnerable Groups and Triggers

Typically, individuals who already experience anxiety or depression may be more susceptible to the Sunday Scaries. However, it's important to note that one doesn't need to have a diagnosed mental health condition to experience these feelings. Furthermore, certain life circumstances, such as dissatisfaction with work, changes in job dynamics, or significant personal events like returning to work after a maternity leave or welcoming a new pet, can exacerbate these emotions. It's crucial to pay attention to how various aspects of one's life are influencing their feelings about the approaching workweek.

Managing the Sunday Scaries

There are specific strategies that can help individuals manage and reduce the impact of the Sunday Scaries:

1. Plan Enjoyable Activities: Scheduling something enjoyable for Sunday, Monday, and even Tuesday can give individuals things to look forward to beyond the workweek.
2. Treat Yourself: Engaging in activities that bring joy on Sunday night, such as a relaxing bath, a soothing cup of tea, or indulging in a favorite show.
3. Establishing a Routine: Creating a comforting routine that helps alleviate the dread of Sunday night, which could involve organizing tasks for the upcoming week, though care should be taken not to spend too much time working.
4. Distract Yourself: Engaging in activities that divert attention from the impending week, such as reading a captivating book or solving a crossword puzzle.

By incorporating these strategies into one's routine, it's possible to effectively manage the Sunday Scaries and alleviate the accompanying anxiety. As individuals navigate the complexities of their daily lives, understanding and addressing the Sunday Scaries can significantly enhance their mental well-being, leading to a more balanced and fulfilling existence.