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Healing Shame: How Old Wounds Can Shape Your Health

September 1, 2025 by Dr. Gil Winkelman Leave a Comment

Healing Shame and the Stories We Carry

Stories definitely bite back at us and one of the reasons is shame. Shame is a quiet weight many of us carry without realizing it. It isn’t as obvious as anger or as urgent as fear. Instead, it lingers in the background—woven into our thoughts, choices, and even our biology. Healing shame can be a crucial component of physical health. It affects us insidiously, hijacking our nervous system and leading to many immunological and neurological issues.

And here’s what’s important to know: the shame that affects your health today didn’t start with your health. It often goes back much further—childhood criticisms, moments of humiliation, or times you felt like you didn’t belong. Recent evidence suggests that it could be a function of your ancestors.

Wherever it originated, old shame has a way of showing up in the present. And if it’s unseen, it quietly shapes your health.

How Shame Leaves Its Mark on the Body

Shame is not just an emotion—it’s a full-body state.

When shame arises, your nervous system reacts. Your shoulders hunch, your breath becomes shallow, and maybe you lower your eyes. The body literally curls in on itself, protecting you.

If that state gets repeated enough, it can become the default. Your nervous system learns: This is how we survive—guarded, tense, small.

And over time, that survival strategy changes your biology.

  • Stress hormones like cortisol and adrenaline stay elevated, raising your blood sugar levels and more.
  • Your immune system drifts toward chronic inflammation.
  • Digestion slows or becomes unpredictable.
  • Your ability to rest, repair, and heal shrinks.

This isn’t “mind over matter.” It’s mind shaping matter. The stories and emotions we carry really affect the body.

The Way Shame Shapes Behavior

Beyond the biology, shame influences daily choices. Without realizing it, we often make decisions that align with our hidden self-image.

If somewhere inside you feel unworthy, you might:

  • Put off seeking medical care.
  • Downplay symptoms until they become crises.
  • Reach for foods or habits that soothe in the moment but strain your health long-term.
  • Stay in stressful situations because you don’t believe you deserve better.

This isn’t self-sabotage. It’s self-consistency. Your body and mind are simply keeping the old story alive.

This Isn’t About Blame

If you see yourself in this, please know: you did not choose this. Healing shame requires you to dig deep within your psyche. You didn’t choose the experiences that planted the shame. You didn’t choose to carry it forward. And you certainly didn’t decide to let it affect your health. Your nervous system was doing its best to protect you. What we’re doing now is simply bringing the pattern into awareness—so you can release it. Having compassion for yourself and others lubricates the process.

Meeting Shame with Curiosity

Shame thrives in the shadows. It has the most power when it remains unnamed and unspoken. Healing shame requires looking at your shadow. (I’ll have another article about the shadow later in this series.)

The moment you meet it with gentle curiosity, its grip loosens.

Here’s a simple practice you can try:

  1. Notice the moment–when you feel the urge to hide, or the inner voice says, “You’re not enough,” pause.
  2. Locate it in the body–where do you feel it? Chest, stomach, shoulders?
  3. Name it without judgment-say to yourself: “This is shame.” Not “I’m bad,” just: This is shame.
  4. Ask softly–“When have I felt this before?” Let memories surface. Sometimes they go back decades. Don’t worry if nothing comes. And you don’t have to remember incidents to heal.
  5. Thank your body–it thought it was protecting you—and in a way, it was.

This isn’t about fixing shame in one session. It’s about slowly showing your body it’s safe to stand tall, breathe deeply, and release the old armor. Daily micro breakthroughs are how we change. 

Healing Without Forcing

The body doesn’t open under pressure. It opens when it feels safe.

That’s why in the Health-Story Workshop, we don’t push or pry. Instead, we create a safe space to explore the stories you’ve been carrying. When your body relaxes, your biology changes. And when your biology changes, healing becomes more possible.

Shame may have shaped your health quietly for years. Healing shame requires meeting it with compassion to loosen its hold.

Your body remembers how to be free. And when your body feels free, health has a way of following.

Ready to Go Deeper?

If this resonates with you, I invite you to join me for my upcoming workshop:
“Letting Go of the Story: Healing Beyond Diagnosis.”

We’ll go step-by-step through the process of uncovering and gently releasing the narratives that keep us stuck—and reconnecting with the parts of ourselves we’ve pushed aside.

Because the truth is, you are more than your diagnosis.
More than your past.
And more than the story you’ve been told.

Healing begins when you believe that.

👉 [Sign up here to be the first to know when registration opens.]

Filed Under: Uncategorized

When Your Health Story Turns Against You

August 25, 2025 by Dr. Gil Winkelman Leave a Comment

We’ve talked about how your health story is the ongoing narrative you carry — shaped by experiences, symptoms, diagnoses, and the voices of others. And in our last post, we explored how these stories can be incredibly helpful. They can guide you toward treatment, help you explain your experience to loved ones, and give meaning to what you’ve gone through.

But here’s the tricky part: the same story that once helped you can, over time, harm you.

The Shift You Don’t See Coming

It usually happens slowly.
A helpful story starts as something that explains your symptoms and gives you a sense of control. But over the months or years, it can quietly shift into something else — a limiter, a justification, or a hidden ceiling on what you believe is possible.

  • You used to say: “I can’t run because my knee injury hasn’t fully healed yet.”
  • Now it’s become: “I’m not a runner. I can’t do that. That’s not me anymore.”

The first statement leaves the door open for change. The second quietly shuts and locks it.

Why Stories Can Turn Sour

Your brain loves patterns. It wants to predict what will happen next so it can keep you safe. When you repeat a story to yourself, your mind takes it as a fact — something to plan around, not question.
This is a wonderful survival mechanism… until it isn’t. It’s like driving home from work on the same route every day for five years. You go on autopilot, creating danger if you stop paying attention.

If your story keeps you from exploring new options, trying something again, or re-imagining what healing could look like, it stops serving you and starts trapping you.

The Subtle Signs Your Health Story Has Turned on You

If you’ve been living with health challenges for a while, you might not notice when your story crosses the line from supportive to self-limiting. Here are a few subtle clues:

  • You use your health condition to explain more and more areas of your life that feel stuck.
  • You’ve stopped even considering certain activities, relationships, or goals because “that’s just not realistic for me.”
  • You feel a sense of resignation — as if this is simply “your lot” in life.
  • You notice you talk about your condition more than you talk about what you’re doing to feel better.
  • You spend more time on the internet researching your condition instead of living your life.

If you nodded along to more than one of these, it might be time for a rewrite.

How to Begin Rewriting a Limiting Story

You don’t have to bulldoze your current narrative or deny what’s true for you. This is about gently loosening the grip of a story that’s no longer helping you heal.

  1. Notice the language–listen to the way you describe yourself to others. Do your sentences end possibilities before they start?
  2. Separate fact from interpretation–“My doctor said I have X” differs from “I can never Y.”
  3. Play with “what if”–even if it feels silly, imagine how your life would look if this limitation weren’t there. What would you try? What would you reclaim?
  4. Gather counter-evidence–look for even minor examples of you doing more than your story claims is possible.

Why This Matters for Healing

When you loosen a limiting story, you open space for your brain and body to explore new patterns. You may find new energy for treatments, lifestyle changes, or therapies that once felt irrelevant. And sometimes, the simple act of re-imagining what’s possible changes your physiology — because you’re no longer bracing for a future you’ve already decided is hopeless.

Your story is powerful. If it’s helping you, keep it. If it’s hurting you, rewrite it. You are not locked inside it — you are the author.

Ready to Go Deeper?

If this resonates with you, I invite you to join me for my upcoming workshop:
“Letting Go of the Story: Healing Beyond Diagnosis.”

We’ll go step-by-step through the process of uncovering and gently releasing the narratives that keep us stuck—and reconnecting with the parts of ourselves we’ve pushed aside.

Because the truth is, you are more than your diagnosis.
More than your past.
And more than the story you’ve been told.

Healing begins when you believe that.

👉 [Sign up here to be the first to know when registration opens.]

Filed Under: Uncategorized

Mind-Body Connection Healing: When Your Story Helps You Heal

August 18, 2025 by Dr. Gil Winkelman Leave a Comment

Last time, we explored the idea that holding onto a fixed story about your health can keep you stuck. Mind-body connection healing goes both ways. And here’s the thing—your story isn’t always the enemy. In fact, it probably got you through some very hard times.

Sometimes a story is like a walking stick when you’re climbing a steep trail: it supports you, keeps you balanced, and gives you the strength to keep going.

Maybe you’ve said things like:

“I’m a fighter. I don’t give up.”

“I’ve always been sensitive to my environment.”

“I just have to push through.”

Each of these could be part of a story that once helped you survive a health crisis, manage a chronic condition, or even protect your identity when you didn’t have answers. For a while, that story may have been a lifesaver.

A story sometimes gives us coherence and awareness. For example:

“Oh, I act that way in relationships because of how my parents treated me.”

“I reacted strongly to this situation because it reminded me of my ex.”

Here, the story gives context. We gain insight into our behavior or situation. This is powerful for many people.

Stories as Protection

When you first experience health challenges, the uncertainty can feel overwhelming. Your mind naturally reaches for meaning—something that explains what’s happening and gives you a sense of control.

In some sense, a diagnosis is a story. It paints a picture of what is happening in the body. For many, the diagnosis is a relief. Countless times, I have sat in front of patients who cry either knowing or not knowing what their diagnosis may be. And it can give you a roadmap of expectations.

A helpful story can:

Give you a framework for deciding.

Help you explain your situation to others.

Remind you that you can get through hard moments.

Offer comfort during times of fear or doubt.

When the Story Still Serves You

Is the mind-body connection healing or harming you? The test is simple: does your story expand your possibilities, or does it limit them?

If you’re finding new options for care, feeling more confident, and noticing progress—your story is probably still working for you.

For example:

“I can always improve my health.”

“My body responds well when I give it the right support.”

“I am learning what works best for me.”

These are empowering stories. They allow for growth, change, and new opportunities.

When the Story Holds You Back

But over time, even the most supportive story can become too small. Like a cast that once protected a broken bone, it can feel restrictive once healing begins.

If your story now keeps you from trying something new, exploring different approaches, or believing improvement is possible, it may be time to revise it.

That’s when the process I’ll explain in later posts will become important—learning how to recognize, question, and update your story so it works for your next chapter of healing.

Why We Start Here

Before we move into identifying and letting go of limiting stories, I want you to remember this: Your story likely helped you survive. It may have even saved you. That deserves acknowledgment—not shame or blame.

We’re not erasing your past. We’re making room for a future that’s even bigger than your current narrative.

Next time, we’ll talk about how to spot the moments when a once-helpful story has outlived its usefulness—and how to shift toward one that opens doors instead of closing them.

P.S. The Letting Go of the Story workshop will help you safely explore these questions—through guided journaling, somatic work, and small group healing. 
Join the interest list here

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The Stories We Tell Ourselves About Our Health (And How they Shape What’s Possible)

August 11, 2025 by Dr. Gil Winkelman Leave a Comment

We all tell ourselves stories.
Some are easy to catch:
“I’m not a morning person.”
“I’ve always had a sensitive stomach.”
“I get sick every winter.”

Others operate more quietly in the background:
“I have to be productive to deserve rest.”
“My body is too broken to heal.”
“People like me don’t get better.”

We rarely see these as stories. They feel like facts. But what if they’re not? What if these inner narratives are shaping your health—your biochemistry, your immune system, even your pain—in ways you haven’t considered?

And what if the key to healing isn’t just in what you’re doing, but in what you’re believing?

Where These Stories Begin

Our health stories often start before we realize we’re telling them to ourselves. Maybe someone labeled you as “frail” or “dramatic” as a child.
Maybe a doctor told you your symptoms were “all in your head.”
Maybe you were the sibling who always got sick, or the student who couldn’t focus.
Maybe someone praised you for being “strong”—so you stopped showing pain, or acknowledged in yourself. 

Over time, we internalize those messages. They take root.
Not just in our minds—but in our tissues, our nervous system, our behavior.

These stories become our lens: how we interpret a symptom, how we respond to a setback, even how much healing we allow ourselves to expect.

What We Hide From Ourselves

Here’s something I’ve seen again and again in clinical practice:
The stories we carry about our health are often tangled up with parts of ourselves we’ve tried to hide.

We hide our fear of being seen as weak (or strong).
We hide our frustration that healing is taking so long. Or become impatient with our progress.
We hide our resentment at needing help.
We hide the parts of us that feel “too much,” “too sensitive,” or “not enough.”

This is the terrain of shadow work—making conscious what’s been buried.
When we avoid these parts, we don’t just hide them from others. We impede our healing process.

And here’s the kicker: the more we try to be perfect—flawless in our health routines, stoic in our suffering—the more energy we use up managing the image. Energy that could go toward healing.

The Hidden Cost of a Limiting Narrative

The problem with these health stories isn’t that they’re untrue.
They often come from lived experience. Trauma. Disappointment. Survival. Genetics.

But when a story gets repeated enough—“Nothing works for me,” “I’ll always be like this”—it becomes a kind of neurological script.
It shapes our thoughts. Our habits. Even our biology.

The nervous system listens. The immune system listens. The gut listens.
Every cell is paying attention to what you believe about yourself.

A belief like “I always crash after a trip” doesn’t just express caution—it can trigger the very stress response it fears.
A story like “I’m just broken” may keep you from fully committing to a new possibility.

And maybe the most dangerous belief of all:
“This is just who I am.”

It’s Not About Blame. It’s About Power.

If any of this resonates with you, please hear this clearly:

This is not your fault.

We all carry stories. Mostly, they protected us.
They helped us make sense of a world—or a body—that felt overwhelming. And if they originated in childhood, may have been a survival strategy in an unsafe place where you had no control.

But what protected you then may hold you back now.
The good news? These stories are not fixed. They’re editable. You can rewrite the script.

You can live in a new narrative—one where healing is possible, where your body is capable, and where your past does not get the last word.

Start With These Three Questions

Here are three powerful prompts to help you begin:

  1. What beliefs do I have about my body that I repeat often?
    (e.g., “I have terrible digestion,” “I’ll never sleep well,” “I’m just high-strung.”)
  2. Where did I first learn this belief?
    Was it something a doctor said? A parent implied? A role you had to play to survive?
  3. Is this story absolutely true—or just something that has been true?
    And if it’s no longer serving you…
    what might be possible if you gently let it go?

Healing Happens When We Come Home to Ourselves

Most people skip this part.
They go straight to the supplements, the diets, the protocols.

And those things matter—deeply. But they can only take you so far if, deep down, part of you believes you’re unfixable.
Or unworthy.
Or too much.
Or too broken.

Real healing starts when we stop abandoning ourselves.
When we bring light to the places we’ve pushed into the shadows.
When we release the need to be perfect—and instead become whole.

That’s what this work is about.

Ready to Go Deeper?

If this resonates with you, I invite you to join me for my upcoming workshop:
“Letting Go of the Story: Healing Beyond Diagnosis.”

We’ll go step-by-step through the process of uncovering and gently releasing the narratives that keep us stuck—and reconnecting with the parts of ourselves we’ve pushed aside.

Because the truth is, you are more than your diagnosis.
More than your past.
And more than the story you’ve been told.

Healing begins when you believe that.

👉 [Sign up here to be the first to know when registration opens.]

Filed Under: Uncategorized

Uncovering the Power of Biotherapeutic Drainage Therapy

May 12, 2025 by Dr. Gil Winkelman Leave a Comment

Biotherapeutic drainage therapy is something near to me. I first learned about it as a patient many years ago. I can’t remember why I went to see Dr. Thom originally. Maybe several things. Fatigue, sleep issues, digestive problems, migraines. I can’t remember why now. I just remember him explaining how drainage works and why taking UNDA numbers would help me. Though I experienced benefits along the way, it took several years before I felt the full effects. I remember getting out of bed one morning and realizing I got up with no pain for the first time in years.

And recently, I visited the eye doctor who asked me, “what are you doing?” I said, “what do you mean?” He marvelled how much my eyes IMPROVED; something that shouldn’t be happening at my age, he thought.

When I have patients that the Walsh Protocol doesn’t help, I like to use biotherapeutic drainage therapy. It is a holistic approach designed to enhance your body’s natural detoxification processes and promote overall wellness. It provides a myriad benefits and applications. We’ll compare this therapy with other popular wellness options and I’ll try my best to explain the process.

What is Biotherapeutic Drainage?

Definition and Overview

Biotherapeutic drainage therapy is a holistic approach designed to enhance the body’s natural detoxification processes. This therapy focuses on the removal of accumulated toxins from the body, which can arise from various sources, including air and water pollution, poor dietary choices, and chronic stress. Historically, the concept of drainage can be traced back to ancient practices in Chinese medicine, Ayurveda, and homeopathy, where the emphasis was placed on restoring the body’s balance and promoting optimal health, not eliminating symptoms.

Think of it this way. If your body was a cistern, (think of a bucket with a valve at the bottom), the valve at the bottom needs to be open to release toxins and waste. If the valve gets stuck, the top of the cistern will overflow. That’s what happens to people when they aren’t eliminating properly. Toxins build in the body and erupt through other mechanisms causing symptoms. Biotherapeutic drainage therapy aims to support and enhance these natural processes, ultimately facilitating a healthier body and mind.

Mechanisms of Action

Biotherapeutic drainage therapy stimulates the body’s natural detoxification processes through various techniques that support the lymphatic and circulatory systems. The UNDA numbered compounds work to restore the elimination pathways in the body. For example, we might give a set of numbers to help the liver clear toxins more efficiently. Working on the lymphatic system simultaneously is crucial to improvement. Things like dry skin brushing, castor oil packs, and movement help move lymph. By enhancing lymphatic flow and improving circulation, biotherapeutic drainage therapy helps to mobilize and eliminate stored toxins effectively.

Benefits of Biotherapeutic Drainage Therapy

Physical Health Benefits

One of the primary benefits of biotherapeutic drainage therapy is enhanced detoxification and elimination of toxins from the body. This process can lead to improved immune function and overall vitality, as the body is better equipped to fight off infections and diseases. Additionally, individuals may experience relief from chronic pain and inflammation, making it a valuable option for those suffering from acute and chronic conditions. In my own life, that’s what happened. The creakiness I experienced in the mornings was gone.

Mental and Emotional Wellness

Beyond physical health, biotherapeutic drainage therapy also offers significant mental and emotional wellness benefits. The detoxification process can lead to a reduction in stress and anxiety, as the body releases built-up tension and toxins. Many of my patients improve psychologically as a result of my treatments. When Walsh doesn’t work fully, I use a variety of these remedies to help improve cognitive and emotional health.

Applications of Biotherapeutic Drainage

Targeted Conditions and Uses

Biotherapeutic drainage therapy treats a variety of conditions, including allergies, digestive issues, neurological problems, and skin problems. I use it to treat autoimmune issues and other chronic illnesses. I should warn you that it doesn’t make problems leave overnight. With time, symptoms improve. And if you’ve read my blog in the past, you know that habits are such an important part of health. The processes involved in biotherapeutic drainage help build good health habits.

Integrating with Other Wellness Practices

Biotherapeutic drainage therapy can be seamlessly integrated with other holistic treatments, such as nutrition and lifestyle changes. Many of my patients will also continue a modified Walsh Protocol protocol, for example. Or they may use an elimination diet to enhance their detoxification efforts. The main thing is creating a routine that promotes overall health and wellbeing.

Comparison with Other Wellness Treatments

Biotherapeutic Drainage Therapy vs. Traditional Detox Methods

If you compare biotherapeutic drainage to traditional detox methods, you’ll find key differences in approach and philosophy. Traditional detox methods often focus on short-term cleanses or restrictive diets. Or in the case of chelation, for example, it works to quickly remove toxins from the body. The problem with this approach is what if the body isn’t ready to release the toxins? In many cases, the situation can be exacerbated.

Biotherapeutic drainage encourages a more sustainable, gentler, long-term approach to health. It becomes a lifestyle for many people even without the remedies. This helps continue detoxification after the “detox.” I mean most people shower often to get dirt and sweat off of them. Why wouldn’t you do the same with helping the body remove the interior “dirt.”

Another great advantage of biotherapeutic drainage is other treatments can continue simultaneously. I have many patients who do my treatments and either Western Medicine treatments (including chemotherapy) and/or acupuncture, neurofeedback, or other CAM type treatments. In fact, many MDs marvel about how well my patients are doing on their treatments, not understanding how biotherapeutic drainage helps reduce the side effects of those medications. Often, with detoxes, the physician does not want the patient doing other treatments as they can conflict with one another.

Conclusion

Final Thoughts on Biotherapeutic Drainage

In summary, biotherapeutic drainage  presents a multitude of benefits and applications for individuals seeking to enhance their health and well-being. From improved physical health to mental and emotional wellness, this therapy offers a holistic approach to detoxification. As you consider your individual health needs and goals, it may be worthwhile to explore biotherapeutic drainage further. If you want to find out more about biotherapeutic drainage, click on the schedule now button and send me an email. I would be delighted to guide you through the journey towards optimal wellness.

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How to Transform The Thoughts and Habits Cycle

May 4, 2025 by Dr. Gil Winkelman Leave a Comment

Every day, an invisible force: the dynamic connection between our thoughts and habits quietly steered our lives. While many people focus on external circumstances when trying to make life changes, the true starting point lies within the mind. Our thoughts generate feelings, which drive our behaviors. Repeated behaviors solidify into habits, and over time, these habits build the lives we experience — for better or worse.

Understanding this chain reaction gives you the key to personal transformation. When you learn to recognize and reprogram your thoughts, you can create healthier feelings, develop empowering behaviors, and ultimately form habits that support your goals and dreams.

The Cycle: Thoughts → Feelings → Behaviors → Habits

The heart of human experience is the relationship between thoughts and feelings. A single thought — often so fleeting we barely notice it — can trigger a cascade of emotional responses. For example, the thought “I’m not good enough” can stir feelings of sadness, shame, or anxiety. Those feelings may influence behaviors like procrastination, withdrawal, or overcompensation.

Behaviors repeated over time become habits. If you consistently procrastinate because of feelings of inadequacy, procrastination can become a habitual response — not because it’s who you are, but because it’s the path your thoughts and feelings paved for you.

Understanding the chain reaction from thoughts to habits is so powerful. It empowers you to change the trajectory of your life at its true origin point: your inner world.

Recognizing Feelings to Uncover Thoughts

Most of us live on autopilot, reacting to life without questioning why we feel or act the way we do. However, feelings are important signposts. When you slow down and pay attention to your emotional state, you can trace the feeling back to the thought that created it.

Let’s say you suddenly feel anxious before a meeting. If you pause and explore that anxiety, you might uncover a thought like “I’m going to mess up and embarrass myself.” Recognizing the feeling gives you a doorway into the unconscious thought patterns driving your emotional and behavioral responses.

Here’s a simple process you can use:

  1. Notice the feeling. Label it: fear, anger, sadness, joy, etc.
  2. Pause and get curious. Ask yourself: What thought might have triggered this feeling?
  3. Write it down. Seeing the thought on paper often helps you recognize its influence and exaggeration.
  4. Challenge or reframe the thought. Is it true? Is there another way to see the situation?
  5. Let Go. Ask yourself if you can release the thought. If you can, great. If not, feel into and allow the resistance to the thought. Often, allowing the resistance is all that is needed to release it.

By using feelings as a guide, you become better at recognizing the thoughts that shape your world. And remember that neurons that wire together, fire together. But the opposite is true too. Neurons that stop firing, unwire. As you let things go, you unwire those neural pathways.

How to Reprogram Your Thoughts

Once you’ve identified the thoughts that are creating unwanted feelings and behaviors, the next step is reprogramming them. Here are several proven methods:

1. Cognitive-Behavioral Techniques (CBT)

CBT is based on the idea that thoughts, not external events, cause our feelings and behaviors. Using CBT techniques, you can learn to challenge irrational thoughts and replace them with healthier ones.

For example:

  • Automatic Thought: “I’m terrible at public speaking.”
  • Challenge: “Is that 100% true? What evidence do I have to support or refute this?”
  • Replacement Thought: “I’ve spoken in public before and did fine. I can prepare and do my best.”

Over time, practicing these shifts rewires your mind and changes your emotional responses.

2. Visualization and Affirmations

Visualization involves imagining yourself thinking, feeling, and behaving positively. Affirmations are positive statements that help counteract negative thought patterns.

For example:

  • Visualize yourself confidently speaking in front of a crowd.
  • Repeat affirmations like “I am calm, prepared, and capable.”

Visualization and affirmations help create new neural pathways that support healthier thoughts and habits.

3. Mindfulness Meditation

Mindfulness trains you to observe your thoughts without getting hooked by them. By regularly practicing mindfulness, you develop the ability to notice negative thoughts early — before they spiral into powerful feelings or impulsive behaviors.

A simple mindfulness practice:

  • Sit quietly and focus on your breath.
  • Notice any thoughts that arise without judgment.
  • Let the thoughts float by like clouds.

This detachment helps you reclaim your power to choose which thoughts you engage with. If you tend to get anxious, this may not be the best approach as it can increase anxiety. But many of my patients in this situation, find that doing a guided process helps alleviate that problem.

4. Somatic Work

Since thoughts also live in the body (more on this shortly), somatic techniques like body scanning, breathwork, or movement practices (yoga, dance, etc.) can help you process and shift ingrained thought-feeling patterns.

Somatic work can release old emotional memories that were locked into your muscles and nervous system, allowing space for new patterns to emerge. I have patients report feeling a tightness, twitching, or other physical experience when they are doing somatic work and a thought arises.

  1. Neurofeedback

Neurofeedback is extremely helpful in rewiring the brain. LENS neurofeedback in particularly, works quickly. My patients often notice changes in how their brains function differently as a result. This amplifies when the person focuses on changing.

Thoughts Live in the Body Too

It’s tempting to think of thoughts as purely mental events, but research in neuroscience and somatic psychology reveals a deeper truth: thoughts are embodied. They create real physical responses in your body. Think of your body like the hard drive of a computer. We store thoughts throughout the body, not just in the brain. It is why my patients report having deep memories arise after doing somatic work.

When you think a stressful thought, your body doesn’t just “think” it — it feels it. Stress hormones, like cortisol, are released by your body. Your heart rate may quicken. Your muscles may tense up. Over time, chronic negative thinking can contribute to physical illness, fatigue, and even autoimmune conditions.

Many chronic health issues are linked to the accumulation of unconscious, unresolved emotional patterns. The body remembers what the mind tries to forget. This is why people who carry deep-seated guilt, fear, or grief often experience physical symptoms like migraines, digestive issues, or chronic pain. Just a note. I say this not to blame the person, nor do I want to say it’s in their heads. The emotions are real. The physical experience is real. And there is no blame. It is an understanding that the body responds to our thoughts. And these thoughts may have been formed when we were very young.

Healing the body often begins by healing the mind. When you change your habitual thoughts, you change your physiology — from your brain chemistry to your immune function.

Building Better Habits Through Thought Mastery

Once you understand how thoughts create feelings and feelings drive behaviors, you can intentionally plant the seeds of better habits. Here’s how to apply this practically:

  1. Start small. Choose one habit you want to build (e.g., exercising daily).
  2. Identify the underlying thoughts. Notice any resistance thoughts (“I’m too tired”, “It won’t make a difference”).
  3. Reframe the thoughts. Replace them with empowering ones (“I always feel better after exercising,” “Small steps lead to big changes”).
  4. Create emotional fuel. Visualize and feel the pride, energy, or joy that comes from completing the behavior. Visualizing yourself going through your workout can help you break the non-habit.
  5. Reinforce consistently. Repeat the behavior daily, linking it to positive thoughts and feelings.

Over time, the new behavior becomes a habit — an automatic expression of your conscious thought programming.

Why “Thoughts and Habits” Are the Cornerstone of Personal Growth

Mastering your thoughts and habits isn’t just about personal success; it’s about aligning with your true nature. At your core, you are not your fears, insecurities, or limiting beliefs. We often learned these early in life and reinforced them through habit. But we are more than these things. Otherwise, how could we notice them?

By reclaiming the power to direct your thoughts, you create a positive feedback loop:

  • Healthier thoughts → Better feelings → Empowered actions → Life-affirming habits → Fulfilled living.

No external circumstance has more power over your life than the thoughts you consistently choose to believe. And when you master your habits, you master the outcomes of your life.

Final Thoughts

The journey of transformation always begins within. By recognizing the feelings that arise, uncovering the thoughts that fuel them, and reprogramming your inner dialogue, you can change the behaviors and habits that define your existence.

Your thoughts are not just fleeting mental events. They are the architects of your emotions, the sculptors of your behaviors, and the builders of your life’s habits. And because thoughts live not just in your mind but also in your body, taking care of your mental landscape is essential for true, holistic wellness.

Remember: the quality of your thoughts determines the quality of your life. Choose them wisely, nurture them patiently, and watch as your habits — and your life — transform in extraordinary ways.

Learn more about how to change habits and transform your life.

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How to Release the Past: Embracing What Is.

March 18, 2025 by Dr. Gil Winkelman Leave a Comment

Releasing the past is one of the most profound challenges many people face. Painful memories, regrets, or unresolved emotions can weigh us down, preventing us from fully embracing the present and shaping the future we desire. While it may seem like an impossible task, psychological principles provide effective ways to release the past and step into a more peaceful state of being. How to completely let go of the past is an important question in helping overall health.

Two key psychological concepts—the psychology of mind and allowing emotional experience instead of resisting—offer a powerful framework for letting go. By understanding how the mind works and learning to allow emotions rather than fight them, we can free ourselves from past burdens and move toward a more fulfilling life.

Understanding the Psychology of Mind and Letting Go

The Psychology of Mind (also known as 3 P’s psychology) is based on the understanding that our thoughts create our experience of reality. It is not events themselves that cause suffering, but the meaning and emotional weight we attach to them. This concept is at the heart of many psychological and spiritual traditions, emphasizing that we have the power to shift our perspective and our emotional experience.

People often struggle with the past because they believe that:

  • The past defines them. They see past mistakes or traumas as permanent labels rather than events from which to learn.
  • They need closure. They feel they must fix or resolve something before they can move on. But we don’t always get that opportunity.
  • Holding on protects them. They believe that staying attached to the pain will prevent future suffering. Holding on rarely protects us, but almost always increases suffering.

The past exists only in our minds. While its effects may feel real, our thoughts shape our relationship to the past. By changing our mindset and emotional response, we can transform our experience of the past and free ourselves from its grip.

The Power of Allowing Emotional Experience Instead of Resisting

One of the biggest obstacles to letting go of the past is emotional resistance. Many people suppress, ignore, or fight against painful emotions because they fear overwhelm. Resisting emotions only strengthen them, much like trying to hold a beach ball underwater—it takes energy, and eventually, it will pop back up.

Why Resistance Causes Suffering

Resistance creates inner conflict. When we reject emotions, we create a battle within ourselves, leading to stress and anxiety.

  • It keeps the pain alive. Suppressing emotions does not eliminate them; they remain stored in the subconscious and resurface in unexpected ways. Sometimes those emotions remain in the body, creating symptoms.
  • It prevents healing. Healing requires processing emotions, not avoiding them.
  • The alternative to resistance is allowing. This involves acknowledging, feeling, and accepting emotions without judgment. This approach is at the core of emotional freedom techniques like mindfulness, somatic therapy, the Sedona Method, and other techniques.

Practical Steps to Release the Past Using These Concepts

1. Recognize That Thoughts Are Not Reality

There’s a wonderful bumper sticker that says, “don’t believe everything you think.” Most people in our society do not question their thoughts. The past has no power over you except through your thoughts. One practice I recommend to patients is notice in how often you replay past events in your head. Don’t try to change anything, just watch as though watching a movie. Remind yourself:

“This is just a thought. It is not happening now.”

By understanding that your mind is generating these experiences rather than the past itself, you create space to detach and let go.

2. Allow Your Emotions Fully

When painful emotions arise, instead of resisting, try the following approach:

  • Pause and acknowledge the feeling. Say to yourself, “I am feeling sadness,” or “I notice anger arising.”
  • Allow the sensation. Feel where the emotion exists in your body without trying to change it.
  • Breathe into it. Imagine breathing space into the emotion rather than tightening around it.
  • Let it move naturally. Emotions, when fully felt, often dissipate on their own.

By allowing emotions to exist without suppression, you give them the space to process and release naturally.

3. Use the Sedona Method to Let Go

Similar to the above method, the Sedona Method, developed by Lester Levenson, is a powerful technique for emotional release. I really like this technique though it’s one that doesn’t work for everyone (what does?). It involves asking yourself a series of simple but profound questions:

  • Could I allow this feeling to be here?
  • Could I let it go?
  • Would I let it go?
  • When?

This method works by shifting your relationship to emotions. Instead of clinging to them, you practice allowing and releasing, which leads to a natural sense of inner freedom. And it also works on helping us overcome our resistance to change and letting go. For many people, understanding our resistance to the experience is transformative.

4. Reframe the Past with a New Perspective

Often, people hold on to the past because they have assigned it a painful meaning. However, you have the power to rewrite the story. Ask yourself:

  • What did this experience teach me?
  • How has this strengthened me or made me wiser?
  • Can I see this event as something that helped me grow rather than something that broke me?

By shifting the meaning, you change the emotional weight the past holds over you. Remember this. Physiologically, fear and excitement are the same. Reprogramming ourselves to experience around excitement instead of fear can be very freeing.

5. Practice Present-Moment Awareness

One of the most effective ways to let go of the past is to be fully present. To some extent, these ideas are all about being present. Mindfulness helps ground you in the now, where the past has no control. Simple practices include:

  • Breathing exercises. Focus on your breath to bring awareness to the present.
  • Body scans. Notice physical sensations to connect with the now.
  • Mindful activities. Engage fully in everyday tasks like walking or eating.

The more present you become, the less grip the past has on you.

6. Cultivate Self-Compassion

Many people hold on to the past because they judge themselves harshly. Self-compassion is key to healing. Try:

  • Speaking to yourself as you would a friend.
  • Forgiving yourself for past mistakes.
  • Acknowledging that growth comes from experience.

By treating yourself with kindness, you create an environment where letting go happens naturally.

Final Thoughts: Embracing Freedom from the Past

Releasing the past is not about erasing memories or denying experiences; it is about changing your relationship to them. By understanding that the mind creates suffering through thoughts, you gain the power to shift your perspective. By allowing emotions rather than resisting them, you free yourself from their grip.

Through awareness, emotional acceptance, and mindful release, you can move beyond the past and into a life of greater peace, presence, and joy. Remember, the past does not define you—your ability to grow, heal, and embrace the present moment does.

If you are struggling with how to release the past, I can help you work through this in different ways. Reach out to my office to learn more.

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The Critical Role of Supplements for TBI Recovery

November 13, 2024 by Dr. Gil Winkelman Leave a Comment

Traumatic Brain Injury (TBI) can have lasting effects on physical, cognitive, and emotional well-being. Recovering from TBI often involves a multifaceted approach, combining traditional medical treatments with complementary methods such as neurofeedback and targeted nutrition. Many years ago, I wrote an article in Holistic Primary Care about this combination. This article serves as an update on that article. I explore supplements for TBI recovery in this post with an understanding of why they work.

Understanding Traumatic Brain Injury and its Aftermath

A sudden jolt or impact to the head can cause a TBI, leading to brain damage. This can cause symptoms such as memory loss, fatigue, mood changes, and difficulty concentrating. Recovery can be challenging and prolonged, as the brain requires adequate support to repair and regenerate damaged cells. Studies have shown a link between TBI and dementia in adults 55 and older. A 55-year-old with a moderate concussion or a 65-year-old with a mild concussion is more likely to develop dementia than a cohort with no concussion. Therefore, treatment of some sort is critical for long-term health. Supplements for TBI recovery, combined with neurofeedback, can support recovery by reducing inflammation, oxidative stress, and underlying nutrient deficiencies.

Key Nutritional Deficiencies and Supplements for TBI Recovery

Demonstrated research shows that many nutrients play a role in brain health and recovery from injury. For instance, inflammation and oxidative stress are common in TBI, and certain vitamins, minerals, and other compounds can counteract these processes. 

1. Omega-3 Fatty Acids

Omega-3 fatty acids, especially EPA and DHA, reduce inflammation and support cognitive function. They promote membrane stability in neurons and may improve mood and cognitive outcomes in TBI patients. Studies have found that TBI patients with higher DHA levels experience better recovery rates, as DHA supports cell membrane repair and synaptic plasticity. Omega-3 fatty acids in higher doses (3 grams per day) may reduce depression in patients with no other interventions.

2. Antioxidant-Rich Supplements

TBI often increases oxidative stress, which can lead to further cell damage. Antioxidants can neutralize these effects and protect brain cells from further harm. Key antioxidants for TBI recovery include:

Vitamin C: Known for its neuroprotective effects and ability to reduce inflammation.

Vitamin E: Protects cell membranes and reduces free radical damage.

Coenzyme Q10: Supports cellular energy production and can mitigate mitochondrial dysfunction, often observed in TBI. CoQ10 is a very important supplement for TBI recovery because of the energy requirements needed by the brain. Watch my video about mitochondria to learn more. 

Blueberry Anthocyanins: Anti-inflammatory and reduces oxidative stress, this is highly important for brain healing. They also help regulate BDNF (brain-derived neurotropic factor), something that gets mis-regulated after a brain injury. 

3. Magnesium

Magnesium deficiency is common in TBI patients. It plays a critical role in stabilizing neural activity and reducing excitotoxicity (neuronal damage caused by excessive neurotransmitter release). Magnesium supplementation can help reduce symptoms like headaches and cognitive issues, making it a valuable addition to TBI recovery protocols. Magnesium also is important for ATP production. 

4. Curcumin

Curcumin, an active compound found in turmeric, possesses potent anti-inflammatory and antioxidant properties. Curcumin can cross the blood-brain barrier, making it particularly beneficial in brain-related injuries. Studies suggest curcumin may reduce amyloid plaque formation, commonly associated with cognitive decline, and improve neurogenesis (the process of creating new neurons). The research on curcumin for TBI is conflicting. Some studies show it being effective, while others have not. Variations in the quality of supplement may be a factor in these results. If you try curcumin, find a high potency version. 

5. Vitamin D

Vitamin D deficiency is linked to a variety of neurological and cognitive issues, such as mood disorders and slower recovery from brain injuries. Vitamin D supports brain health by promoting anti-inflammatory cytokine production and regulating calcium levels. Studies show that supplementing with vitamin D can improve outcomes in TBI patients, particularly those with mood-related symptoms.

6. Riboflavin and other B Vitamins

Riboflavin is essential as a coenzyme in ATP production. As I’ve already discussed, brain healing requires high amounts of energy. Patients given 400 mg of riboflavin daily for two weeks within 24 hours of the TBI showed significant improvement than patients given a placebo. Studies with other B vitamins in humans are limited. But B12 deficiency is associated with cognitive decline and is crucial for neurological function. As we get older, our ability to absorb B12 diminishes leading to potential issues. If you are over 55, you may want to see about getting B12 injections to help.

7. Zinc Picolinate

Clinical studies show zinc deficiency is a big problem for patients with TBI. In rat studies, severe zinc deficiency worsened the effects of TBI. Studies in humans showed that increasing zinc immediately after a concussion improved outcomes and lessened the severity of symptoms. Zinc is also important in forming the protein metallothionein, which protects the blood-brain barrier. 

As you can see, there are many supplements for TBI Recovery. Key nutrients like omega-3s, magnesium, and antioxidants address underlying inflammation and oxidative stress. I like to combine nutrients with LENS neurofeedback, though I can’t always provide that to patients. But the research continues to validate natural approaches to TBI treatment, offering a non-invasive option to recovery. 

Dr. Gil, a naturopathic physician in Honolulu, has over 20 years of experience using LENS neurofeedbackLENS neurofeedback and the Walsh Protocol to help patients with TBI. His approach incorporates nutrient therapy alongside LENS sessions to provide a comprehensive recovery plan that targets both physiological and neurological aspects of TBI. For more information on this approach, you can contact Dr. Gil at info@askdrgil.com or 808-726-2772.

 

Some Sources:

Mitigating Traumatic Brain Injury: A Narrative Review of Supplementation and Dietary Protocols

Improving treatments and outcomes: an emerging role for zinc in traumatic brain injury

Dementia Risk After Traumatic Brain Injury vs Nonbrain Trauma The Role of Age and Severity

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How To Start Feeling Better: Mold Illness Recovery

February 17, 2024 by Dr. Gil Winkelman Leave a Comment

I’ve heard the refrain from many patients. “I’ve been to several excellent doctors and none can figure out why my symptoms aren’t going away.” Chronic mold-related illness may be at the core of the issue. Identifying mold as the culprit is extremely important for recovery. Many times, treating the body without identifying mold as the issue could make the problem worse. Mold illness recovery may be an important aspect of your health journey. But how do you know if you might have a mold problem? And what do you do about it if you have a mold-related illness? Read on to learn more.

Signs of Mold Illness

The symptoms of mold illness vary between people. The infographic below shows the different areas that symptoms can arise. Cognitive issues, mood problems, pain, sensitivity to light, sounds, chemicals, visual changes, respiratory problems, digestive issues, and other areas.

 

CIRS Symtpoms
Physical SymptomsPhysical SymptomsCognitive/Emotional Symptoms
Fatigue/weaknessAbdominal painMemory issues
DizzinessDiarrheaFocus/concentration issues
Aches/muscle crampsJoint painWord recall issues
Metallic tasteMorning stiffnessInability to learn new things
TremorsSkin sensitivityConfusion
Sharp PainsAppetite changesDisorientation
HeadachesSweats (especially night sweats)Mood swings
Light sensitivityTemperature regulation issuesAnxiety
Red eyesExcessive thirstDepression
Blurred visionIncreased urination
TearingStatic shocks
Sinus problemsNumbness/tingling
CoughShortness of breath

 

Mold illness arises less from the mold itself but from the body’s reaction to the mold. Mold produces biotoxins and biofilm that interfere with the body’s ability to clear toxins. Biofilms are created by certain organisms, including mold, yeast, and bacteria. This enables the individual organisms to act together, preventing the body from effectively attacking the invader. Many patients will react to treatment protocols as a result. For example, pyroluria may be a result of mold or other biofilm producers. The body can ’t absorb vitamin B6, a key component of pyrrole treatment causing stomach upset.

The second thing that makes mold different is that mold produces toxins. For many people the problem isn’t fighting the mold. Rather, the biotoxins overwhelm the body. This is significant because it changes the treatment protocol. Instead of trying to breakdown the biofilm and kill the organism, we have to clear the biotoxins. Biotoxins can’t be killed because they aren’t alive! But our immune system overacts in response, creating high levels of inflammatory cytokines. This creates the symptoms in most people.

 

Mold Illness Recovery

Clearing the biofilm and/or the biotoxins is key to treatment. But so is limiting exposure. I’ve lived in Portland, Oregon and the North Shore of Oahu. Both places get a lot of rain, leading to moldy environments. But dry climates can attract mold too. Tucson, Arizona has a lot of mold in the houses, according to several of my colleagues there. It has to do with building codes not prepping for the rain. I bring this up because living in a drier climate doesn’t make you safe from mold.

Many patients don’t realize that mold rests behind a wall in the bathroom or in a closet. It only takes one leak to cause an issue. These organisms can release an array of toxins into the air. For example, microbial volatile organic compounds (VOCs) can give a room that familiar musty smell. But these agents can release a variety of molecules, including endotoxins, spores, and inflammagens. Any of these can be in the air, (detectable by scent or not), and potentially create problems in the body. To treat the problem, the mold or toxins may need to be removed from your environment. In extreme cases, patients have needed to move houses. Several of mine moved because of finding mold in their homes.

Problems can hit almost anywhere in the body. But it is important to remember though you may have symptoms in multiple areas, it doesn’t mean mold toxicity is the problem. Other causes lead to this constellation of symptoms. Seeking professional help can be useful in determining the problem. I offer comprehensive testing and evaluation to help determine what may be happening to you. Most of the time, the problem can be solved with natural remedies and supplements. Schedule today to learn if mold related illness affects you.

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What is Optimal Health?

October 19, 2023 by Dr. Gil Winkelman Leave a Comment

A few years ago, I went to the optometrist to have a regular check up. I needed new contacts because my old ones weren’t working too well. After my exam, the doctor asked “How long have you been wearing glasses?” I told him since my teens. His responsed with amazement. “You don’t need glasses at all, Dr. Winkelman. At your age, your eyes shouldn’t be improving they should be getting worse! What are you doing to get optimal health?” In fact, my follow-up recently showed not only had my eyes remained great but several cholesterol deposits that had been there were gone!

Optimal Health is something that almost everyone wishes to have. But what is it and how does one get there?  In this article, I want to give my definition of optimal health and what impedes it. In a future article, I’ll go through how trauma plays a role in interfering with optimal health.

Optimal health represents a total balance and homeostasis in the body. How do you know things are right, though? If you don’t get sick, does that mean you’re healthy? Not necessarily. I’ve seen many patients who never were sick get serious illnesses later in life. Colds and flus give our body an opportunity to tune up our immune system and remove toxins. (More on that later.) Can we use tests?  Blood testoptimal healths only measure a moment in time. Most blood tests do not give us a long-term picture of what is happening in the body. Hair and urine tests can give us the long-term picture but can sometimes be misleading. For example, I’ve seen hair mineral analysis that shows the body has not mercury, but all the signs are there in other ways. Plus, you can’t run tests every week. It would be too expensive. So how can we self-evaluate to determine how we are doing?

What is Optimal Health?

I like to use a simple system called SEAMMS to measure how patients are doing. It’s not a complete examination or touches on every system in the body. But it’s a simple system for self-evaluation without the need of a physical examination, tests, or imaging. The first S stands for sleep. Sleep is a key component of optimal health. Good sleep requires 7-12 hours (depending upon one’s age), of deep sleep at night, preferably uninterrupted. If you struggle to fall asleep or stay asleep, you likely have an imbalance somewhere that requires some intervention. One of the best treatments for sleep is Cognitive-behavioral therapy for Insomnia (CBT-I.) There are definitely supplements and medications one can take to help sleep, but not all of them work for everyone. Melatonin, for example, is great to help one fall asleep but not stay asleep. (And most people take too high of a dosage.)  Furthermore, some people don’t do well with hops, valerian, or other herbs that help with sleep. Knowing what to take is a topic that I need to save for another article.

Good sleep leads to the next factor, which is energy. One should be able to function throughout the day without brain fog, lethargy, or crashes. The occasional nap is fine. I should clarify that if one works out extremely hard, the day is hot, or something out of the ordinary. Many activities can sap energy, but baring any of those, you get through the day easily. If your energy is off though, there is likely something out of balance in the body.

Appetite, which includes digestion, is the next important aspect of optimal health. Studies from the Blue Zones  show that people who live the longest tend to not overeat. They eat until they are around 80% full and stop. People in the blue zones eat all the colors of the rainbow, limit dairy and meat, and are mostly plant-based. Furthermore, good digestion means you are absorbing the nutrients you’ve taken in. (Chewing is an important factor.) Gas and bloating are not an issue. And you have well-formed and regular bowel movements. Constipation and diarrhea are rare.

Menses are regular in terms of length of cycle and the number of days bleeding. Cramping, headaches, premenstrual tension, and other symptoms are minimal though occur from time to time.

The musculoskeletal system is the next area that is important to look at. Do you wake with aches and pains? Or do you jump out of bed? Does doing the slightest bit of exercise hurt? If you’re in good shape, you can do things without consequences. Though I do recommend stretching before and after exercise. When I was younger, I had aches and pains every morning. But as I worked with my doctor on optimal health, that went away. Now when I get out of bed, it is rare that my body hurts at all.

The last S is a sense of wellbeing. This is harder to definite as it varies for everyone. But there’s a sense of minimal stress, feeling fulfilled, having purpose, and being part of a community. What intrigues me about the Blue Zone research is how social networks and spirituality are so important for longevity. It may be why the one-two drinks a day helps some people live longer. It’s not the alcohol, but rather the socialization that increases life span. As you’ll see in other articles, this may be the key link to chronic health problems.

What Impedes Health?

Now, having a sense of what optimal health is, how does one get there? In some ways, it is the easiest thing to do and in other ways, it is extremely challenging. Why? Optimal health is something the body naturally works towards. We have mechanisms in place that, when properly functioning, allow us to remove toxins from our system. Our bowels, liver, kidneys, lungs, and lymphatic systems all remove toxins from the body. What are some of those toxins? Some factors that can harm our health include nutrient depleted foods, air pollution, and toxic emotions. But sometimes the body gets overwhelmed and struggles to remove these things. Poor diet, lack of exercise, microbiome imbalance, and a lack of elimination can cause problems. That’s why these are some things naturopathic doctors emphasize in their practices. It is important to have the basics of proper health to encourage the body to heal, recharge, and eliminate toxins. Sleep, for example, is the time that our body removes many toxic components and melatonin may activate the enzymes that does this.

Much of the research is in cellular senescence, the phenomenon of the cessation of cell division. When stressed or damaged, cells stop dividing to allow for healing. For example, when we are cut, the cells around the wound stop dividing to staunch the injury. In a healthy organism, other cells come after the wound heals and removes them from the body. But when the stress or insult is chronic, the body doesn’t remove these cells. Senescent cells are called zombie cells in some of the literature. They produce hormones that attempt to turn other cells into zombies.  What causes this chronicity? Inflammation!

In my next article, I’ll go into more detail about how inflammation reduction is critical for optimal health. But this give us a way to self-evaluate on a regular basis how we are doing towards that optimal health. Remember that optimal health is not something achieved and forgotten. It requires ongoing effort and vigiliance. If you want to work towards that goal, make an appointment with me to discuss.

 

 

 

 

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