What It Feels Like To Reverse Your Scoliosis

Untwisting Your Scoliosis Is Now As Easy As Going For A Walk.

You read that right, my scoliosis is reversing. Since childhood I have been told and read that my twisted spine was going to get worse every year and while it has slowly progressed in a bad way and I do experience chronic pain, it hasn’t been as bad as they all said it would without surgery. That being said, there is very little hope or positivity in the journey of my scoliosis. 

A few years ago I started having a regular premonition that my spine was magically going to get better in 2018. While that magic has been me wearing a specialized exercise suit to make that a reality, my scoliosis has been getting better!  Instead of my spine getting 1-2 degrees worse per year as the statistics say my spine should get, my spine reversed 6 degrees during six months last year. 

Earlier this year I started using one of the latest innovations in scoliosis treatment, a Scoliosis Activity Suit.  I had been researching this suit for a while and finally decided to try it out based on the testimonials of other people with scoliosis who were wearing it.

This stand alone treatment checked all my boxes; it wasn’t spinal fusion surgery or drugs but a simple device that one wears when walking or doing anything active. What does it feel like to train your spine to untwist? It feels like a lot of things.

Number one, it feels good and it feels like hope. When I first walked in it, I could tell that it was working parts of my core that would not normally get activated from any other activity that I do. Walking felt easier albeit awkward at first. 

Next, it feels like a little bit of work. While walking may be easy enough, you have to ease in to how much time you spend active in the suit because it literally is like wearing an exercise machine for your spine. I quickly learned that if I wore it too long my deep spinal and ribcage muscles would be very uncomfortable or sore for a few days after. If I wore it just enough I would experience an overall decrease in pain, improved range of motion in my spine, and better sleep. 

The Scoliosis Activity Suit has been monumental this year in changing my spinal health. Although the suit has given me the most dramatic results, I would put my experience with the suit in a similar category as learning pilates and yoga; it has lifted and empowered me to move and take control of my health.  Plus, I can also take it anywhere with me. 

The very idea that all I have to do is put it on and go for a walk to not only experience relief in the moment but also for hours and days afterward is very positive for my mental health as well. I don’t have to wear it all day but the more I progress with it, the more my spine is being trained to unscrew from its very rotated position. 

Other challenges that have come up are similar to maintaining any exercise routine. Sometimes I find myself making excuses or skipping days so I don’t have to wear it. I’ve gone through phases this year where my use was very irregular (1-3 times per week) and I still experienced some benefits. 

Another honest challenge is that the suit makes me feel vulnerable in public. Like I am walking around with my disabilities showing. Then I remember that I am walking with ease, I get a little taller, and I don’t care so much what people see. Walking slow, in pain, or with a limp is much worse. 

I will say that the suit does sometimes make me feel athletic. I have come to  find it a most useful tool during hiking, walking, household chores, and extended activities that have you moving on your legs. It is definitely not a sitting suit.  

I have experimented by doing all sorts of activity in it such as yoga, pilates, strength training, walking, hiking, core/balance work. I don’t find it effective to wear the suit during my floor work but I usually do find it effective during cardio. I have felt the need to keep up with additional stretching and core/balance exercises, with or without the suit, to stay in tune with my body and keep a balanced movement routine.

 I’m not sure how far the suit will be able to straighten or de-rotate my spine. My double curved spine has been dwelling in the 60-degrees range for so long that going to a 40, 30, or even less of a degree still feels a bit like a pipe dream. I know there is potential for much more improvement but how many years will such a thing take if that is possible? Only time and my personal effort will tell. 

If you, or someone you know is looking for a treatment for scoliosis I highly recommend researching.

Seven Years of Weed Over Pills

Would you believe it has now been over 7 years that I have been using medical cannabis over pharmaceuticals?  It’s kind of a big deal and here are seven reasons why it has been so significant for me.

1. No Negative Side Effects

For the past 7 years I have missed out on the groggy, uncomfortable feelings of side effects that I was experiencing with prescribed medications for pain and inflammation.  I’ve heard enough first hand stories of people who have been using the very drugs that I was being prescribed seven years ago to know that I made the right choice to stop them and find something else. Each year that I am able to avoid pharmaceuticals and their compounding negative side effects on my body is another year that I am able to enjoy a better quality of life and focus on health.

2. Adventures in Cannabis

Over the past seven years my choice to create a long term pain management plan using pot over painkillers brought me an unusual education about the plant and entry into a thriving unregulated medical cannabis scene that led into this current regulated adult use industry. I am blessed to have also gained professional experience in the cannabis industry doing everything from content creation, blogging, social media, speaking, networking, events, sales, trimming, garden work, lobbying, and protesting.

3- Multiple Symptoms Helped With One Plant

7 years of using one single plant, cannabis, to regulate my body’s homeostasis.  I do use it multiple ways for multiple symptoms (pain, inflammation, depression, anxiety, sleeplessness, migraines) but whether I apply it topically or put fresh leaves in my smoothies it is all coming from various strains of the same non-toxic plant.

4- Cannabis Helps Me Focus On My Health As A Lifestyle

7 years of working on my health with a focus on prevention, nutrition, and happiness. I have always been a health centric person but having an alternative method to manage my chronic health conditions has opened me up to different options and allowed me to find helpful treatments like acupuncture, Bowen, and the Scoliosis Activity Suit. Cannabis has definitely helped me to positively manage my chronic condition and significantly slow progression.

5- Seven Years Of Paying For A Medical Cannabis Authorization

You didn’t think this list would all be flowers did you? I bring this up to shed light on the current system for patients in Washington State. For the past 7 years I have annually been going to a doctor and paying for them to write and process a medical cannabis authorization.  My initial regular doctor wouldn’t even talk to me about it. The state of Washington has been so backward that when they implemented adult legal use they failed to upgrade and include a functional system for supplying medical cannabis to patients. Having to maintain my authorization and also register with he state so that I can have some arrest protections, grow my own, or get a weak discount at some pot shops for non-medical grade products has not been helpful or adequate for filling my medicine needs. I look forward to sharing and supporting fixer bills to medical cannabis in Washington State with you as they come along.

6. Growing My Own

For the past 7 summers I have been utilizing the rights provided to me by my medical cannabis authorization and grown my own. I have to say that experiencing the plant from a gardener’s perspective has given me much insight into how I can use it. Growing my own cannabis has allowed to experience the health benefits of gardening, consume it raw in my diet, learn how to harvest/dry/cure, and experience how to turn this plant into therapeutic tinctures, topicals, and edibles, etc. Knowing how to do all of that has been incredibly helpful in dealing with the lack of products in stores and my MMJ budget. However, having such a small plant limit is inadequate for filling my needs. WA-wa.

7. Learning To Be NORML

It was brought to my attention at this week’s Norml Women of Washington meeting in Seattle that even after 5+ years into us having ‘legalization’ in this state, there are still 600,000 people per year being arrested for marijuana possession in this country. When I hear stats like that I am motivated to get more involved in educating lawmakers and others in my community to end the social injustice that is wrapped up with cannabis.

7 things I would say to myself 7 years ago…

1. Take it slow.  At first I thought I had to feel high for it to be therapeutic. The higher the better. LOL.

2. Unless directed by your doctor to use high doses, consume as little as you need rather than consuming a lot to see how much you can tolerate.

3. Get a good flower vaporizer and use it more than smoking it when possible. I say this because I have often found vaping over smoking flowers to be the most beneficial for immediate relief of ending or at least muting a migraine headache.

4. Try not to lick the spoon too much when you are making edibles. You might get too high and that might be uncomfortable for a few hours.

5. If you ever take too much cannabis and feel too high, you are still going to be ok. Sip on some lemon water while doing something that helps you feel calm.

6. Stay low key about your cannabis medicine use but share your knowledge as often as appropriate. Don’t be shy about sharing your story if it might help somebody else have a different option that may benefit their health too.

7. Grow your own and expand your gardening knowledge from those who can not only grow impressive cannabis but also their own organic fruit and vegetables.

Here is to seven more, as needed.

Six Month Results From Using The Scoliosis Activity Suit

I’ve now been wearing a Scoliosis Acivity Suit for six months and it is time to go in for my followup X-ray and checkup. I was super curious to see if I was getting any measurable result from my efforts in this suit. Has wearing this thing really been worth it or am I walking around like a silly fool in a neoprene and velcro suit?

I went back to Dr. Tim Joy in Tacoma, WA, the same chiropractor that I went to for my original SAS fitting 6 months ago. He was again very positive and enthusiastic about the results he had been seeing from people in the suit. I soaked up his motivation.

Before I get to the results, I should tell you how apreshensive I was about going in for this appointment. For one thing, I don’t love getting my X-rays taken and I also hadn’t been using the suit as directed, every single day, all summer like the champ that I was when I first got it.  I admit that using it every single day this summer was tough. The weather was super hot, my regular walking schedule was interrupted, and there were brutal forest fires creating horribly unhealthy air and making exercise inadvisable. I would still try to wear my suit during household chores but my use was only daily regular for about 4 of the 6 months. For the other two months I was probably only wearing it for about 30-60 minutes about 3 or 4 times a week.

Now for the results. During my first appointment Dr. Joy took one measurement on only one location of my spine, where the S changes direction. He measured the same spot at my six month appointment and got a 6 degree improvement from 70 degrees to 64 degrees. Significant.

I have also been taking my height through this and although it changes from day to day, I have measured myself at half an inch taller. Also, significant.

To be honest I try to somewhat numb myself to these numbers. I don’t really know what my body is going to do or how far this suit will be able to correct my spinal curvatures. I do know that if I wear it regularly my back feels better when I sleep, get up in the morning, walk, and do pretty much anything.

While at my check up I was also fitted for and purchased the new version of the suit as the Scolismart team just updated the design this summer. After a week or so of trying it out, I like the new design alright. I only have 4 pieces to deal with instead of 6 and it fits me a little better than the first one. I’ve been using my original Scoliosis Activity Suit at my day job as a farm hand, I’m still planning on wearing it out.

So, thus far, the suit is doing its job and my spine is slowly de-rotating and showing improvement. I couldn’t be more pleased and am curious to see what one year in it will do for me.

If you suffer with scoliosis, consider looking into this suit as part of your tool kit of things to look after and help your very special, crooked spine.

Four Month Results From Wearing A Scoliosis Activity Suit

Four months in the suit and what has happened to my spine is nothing short of amazing. The results so far are what I was hoping for but truly not expecting to be possible, this is scoliosis after all.

To be very honest, I’ve been having a tough couple of weeks with my scoliosis activity suit. I really haven’t wanted to wear it, I have not been walking as much as usual, and I was even questioning if there is much benefit to using it during pilates and yoga which is all I have felt like doing.

I know that the suit is working for me but I also know that the most beneficial way to see results is to walk in it or use it during exercise that is weight bearing and standing on the legs. That being said, this week I learned that it can be worn different ways for how you are using it. For example, you can remove the tension bands during longer periods of sitting or standing and put them on for moving activity like walking, cleaning the house, gardening, dancing, etc. Learn more about the suit.

The most exciting result, besides decreased pain, is that I’ve grown taller! Today my height was measured at 5’0″ which I haven’t been since, well, maybe ever. Usually I measure around 4’11.5″ (the .5 is important!!) Now, on top of feeling more open and generally in less pain, I’ve grown taller! What this really means is that my spine has untwisted enough to significantly measure the difference. I’m so jazzed about such a positive result!

On another awesome note, I recently learned that one of my friends also got a Scoliosis Activity Suit. She is unique in that she has also had multiple spinal fusion surgeries in her teens. Her results so far are that she feels the benefits from it such as her back feels more open. How about that?! She also mentioned having a lot of fatigue when she wears it.

I totally relate to the fatigue. Working the deep spinal muscles that haven’t seen that kind of action in a long time, if ever, is exhausting. So, I guess the lesson we have learned thus far is to take it slow. Ease into wearing it at first and listen to your body when it needs rest. Know that every time you put it on it can help, even if it may seem insignificant at the time.

To date, the Scoliosis Activity Suit Experience has been a very positive one. I am so grateful to have found something that works so well!

Pam Dyer is a Holistic Health Coach who helps people with scoliosis and chronic illness to utilize natural food and lifestyle to reduce pain and create a healthier quality of life.  To request a conversation please email:  butterflysessions@gmail.com  

Tips For Growing Raw Cannabis In The Vegetable Garden

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As cannabis legalization slowly spreads around the world, more people are taking advantage of being able to grow small amounts of medicinal or personal recreational marijuana in their private gardens.

Growing cannabis in your backyard garden is a special thing. For the past several years I have been growing my own small amounts of medical cannabis outside in the vegetable garden during summer season. Learning as I grow this unique plant has been fascinating and challenging as something that I do to take charge of my health needs.

I grow cannabis with the intention of eating leaves off of them all season and then harvesting a portion of the buds during the end of the plant’s life. Yes, I eat my plants.

While you can find thousands of hot tips about growing cannabis, I have created for you a simplified a short list of things I do to successfully grow and eat off my plants until harvest time.

  1. Plant herbs and low growing root vegetables along borders and throughout the garden that will detract pests and feed nutrients to the soil.
  2. Let the soil dry slightly between waterings. This promotes stronger root growth as they reach out seeking water when the soil gets dry enough. Stick a moisture reader in the dirt to monitor how much water is needed. Watch the leaves, when they droop they may need a drink and when they are reaching up for the sky they are likely full enough.
  3. Feed your garden once or twice a month with probiotic organic teas to feed nutrients to the soil and roots. I make teas with powdered kelp, bokashi, cannabis leaves, flowers, molasses, etc…natural ingredients. Because I am eating my plants, they are never grown with the use of pesticides or chemicals.
  4. Defoliate around the new moon when the plant’s growth is concentrated on the roots. Take leaves near the bottom to increase airflow and the big water leaves creating shade. Taking off about 25% of the leaves off increases nutrient flow to forming flower buds without stunting the plants growth. Note that the biggest reason that you are defoliating is so that you can eat the leaves! Get them processed and stored in the fridge right away for fresh consumption.

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Organic compost tea.

5. Look at your plants everyday. I’ve been told this by more than one cannabis grower and while it seems overly simplistic, I would say that it is one of the most important tips for maintaining a healthy garden. Talking to your plants while you are spotting for pests, broken limbs, and problems as early as possible really allows for quick action to keep the growing season fruitful. On the other hand, part of the beauty of growing outdoors is that mother nature will look after your plants if you ever really have to leave them for a day or two.

Before you go out there and start planting Kush in with the broccoli, make sure that you are up on the local marijuana laws in your area. If you find out that you are not able to grow cannabis plants in your garden, the next step is to contact your legislators and ask them to support cannabis legalization and homegrown in your area. www.norml.org

Before we know it, with a little more work, gardening cannabis with vegetables will be normal.

Pam Dyer is a Holistic Health Coach who trains people with scoliosis and chronic illness how they can improve sleep, gut health, immunity, and brain function to live full and hurt less.  To book a consult with Pam please email:  butterflysessions@gmail.com  

Twenty Questions About Your Scoliosis

In the quest to learn more about my spinal condition, since my teens, I have been researching ways to manage scoliosis pain and looking for natural ways to cure a crooked spine. Despite my studying and efforts, I found that there was no cure, although there were still things I could do to manage my condition without the surgery or pain pills doctors originally told me were the only options.

I’m always inspired and curious to hear how other people with scoliosis are managing their spines, their pain, and their futures. I think I could learn more about myself if I know more about others, so, I have compiled a list of 20 questions that I would like to ask 20 people over the next 3 months. Fused or unfused, I want to hear about your health, your tips, and your challenges.

My 20 questions project is a positive way that I can also support others and create a safe space where people with scoliosis can openly talk about their spine and pain with somebody else who gets it.

To get the ball rolling I recorded myself answering the 20 questions so you also know what to expect and get to know about me too. Questions and answers are in the video above.

Please contact me at butterflysessions@gmail.com if you would like participate. I can’t wait to meet you!

Pam Dyer is a Holistic Health Coach who trains people with scoliosis and chronic illness how they can improve sleep, gut health, immunity, and brain function to live full and hurt less.  To book a consult with Pam please email:  butterflysessions@gmail.com  

My First Scoliosis Activity Suit Experience

Last week I purchased a Scoliosis Activity Suit (SAS) from the Scolismart Clinic in Michigan. The SAS is a relatively new invention and is designed to be used during exercise and activity to de-rotate and strengthen a scoliotic spine.

I made the trip to a clinic in Tacoma, WA and was fitted for a suit with Dr. Tim Joy. He was very positive, enthusiastic, and possibly the most educated professional I have ever talked to in person about scoliosis. We ordered the suit together online and it was sent directly to me from Michigan with instructions and a DVD.

When I initially opened the box and tried the suit on, I was hit with a rush of emotions that took me a few minutes to process. Getting the suit was a very emotional event for me and my spine. I had to work through the familiar but generally repressed feelings of how much scoliosis sucks and how hard it is to stay motivated when you are in pain and limited on treatment options.

This is definitely a new positive option for my severely twisted spine plus it is a treatment on its own and works during activities and exercise, something I already do.

Although at first the suit felt very awkward to wear, I would soon feel it work to create new muscle memory in the spine by gently harnessing the body’s natural torque pattern during movement. It’s only been a week but since using the SAS, I have felt stronger and more balanced during and after exercise and noticed my spine is more relaxed and open at night. I’m excited!

I’ve decided to openly share and document this experience online for the next three months on my YouTube channel because I know others may benefit by knowing more about what this option is like for twisted spines.

Thanks for coming along to share this experience with me! Please leave me questions or words of encouragement in the comments. I appreciate them!

Pam Dyer is a Holistic Health Coach who trains people with scoliosis and chronic illness how they can improve sleep, gut health, immunity, and brain function to live full and hurt less.  To book a consult with Pam please email:  butterflysessions@gmail.com  

 

Reefer Madness Was Wrong, Cannabis Can Help Prevent Suicide

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“People don’t commit suicide, they complete it.” – Patrick Kennedy

For the many people who have ever been told and still believe that cannabis is bad, unhealthy, addictive, and might make you crazy until you commit some kind of murder or rape, this failed propoganda could not be further from the truth.

(If you need help right now, please call the Suicide Prevention Hotline- 1-800-273-8255 or click the suicide hotline: https://suicidepreventionlifeline.org/)

As a medical cannabis patient who has been using it daily for the past 7 years I can tell you that it hasn’t had a negative effect on my life. I haven’t actually found anything but wellness and healing from taking it.

One of the serious reasons that I take cannabis is for depression. I’ve especially found that during my darkest mental moments, I only experience peace and more life when I use cannabis.

Cannabis is one singular, but very substantial, thing that I use in multiple ways as part of the healthy lifestyle that I strive to live. In the big picture, all of the things I actively do to keep my whole self healthy appears to be paying off.

For example, a few weeks ago something significant happened, suicide was taken off the table as a life option. Since then my mental health and wellbeing made a positive turn.

Repeat. Suicide was mentally taken off the table as a life option.

From the age of 12 I have privately found some kind of deep dark comfort in the fact that if things got too bad, I could just off myself and all problems will be solved and my pain will disappear. This, my friends, is mental illness and depression at its most honest place. 

For some reason, I woke up one morning and said I no longer accept suicide as a life option. It was a new, strange voice inside of me saying that killing myself is not something I truly want or ever need to resort to. Ever since then, when I catch myself having dark thoughts this new voice emerges reminding me I don’t think that way anymore, it’s off the table.

I have to admit that more than once since then I have actually found it annoying to have my comfort of a suicide option taken away. Quickly, I remind myself what that means and how far I have come in my mental wellness work. After decades of mental anguish, I no longer want to kill myself. It makes me smile inside and out to feel free of such heaviness.

While all of this is super positive, I’ll be honest and tell you that it has also involved some  sleepless nights, necessary outside walks, and moments of sobbing out my soul. The dark racing thoughts and deep seated anxiety are some of the things that I have found soothing relief from with cannabis.

I’m not so presumptuous as to think I’ll never struggle with suicidal thoughts again but I definitely have to take this moment and celebrate it for all it’s worth.

It is not easy to write and share this stuff but I know that there are many people out there who deal with depression too and I think it is important to talk about it as easy as we talk about going to lunch. A mental health and wellness lifestyle is something to be embraced not just to keep from killing oneself, but to create true, positive change.

I write about cannabis and depression as often as my sensitive heart can because personally knowing how the two work together changed my perspective on mental health and my long term health treatment plan for managing depression and chronic pain. 

I also write to give hope to the many people out there who deserve better than to dwell under heavy clouds of despair that hold them down.

If you need help right now, call the Suicide Prevention Hotline- 1-800-273-8255 or click the suicide hotline: https://suicidepreventionlifeline.org/

Pam Dyer is a Holistic Health Coach who trains people with scoliosis and chronic illness how they can improve sleep, gut health, immunity, and brain function to live full and hurt less.  To book a consult with Pam please email:  butterflysessions@gmail.com  

 

How To Launch A Cannabis Health Dream

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It is time to launch my dream. Spreading health is my deepest passion and it is a dream of mine to provide a positive, supportive, and convenient place for my clients, followers, and tribe to go for a regular dose of motivation to live healthy.

I have been spreading health since I was a teenager and started going to the gym to strengthen my scoliotic spine only to soon find myself certified to lead others to do the same.

Over the past 20 years that I have been a group and personal fitness trainer I’ve had to make adjustments for my very scoliotic spine. I’ve known from the time I started physically training people as a teenager that it was my passion and I would likely be doing this until I’m 80 but also that I would have to incrementally modify and change what I do altogether so as to preserve the long term health of my spine.

More than once I have had to temporarily quit working because I was unable to walk, experiencing migraines after teaching certain classes, unable to roll over in bed, unable to put my socks on, or unable to get up and down off the floor. Its hard to motivate others to move when you can barely move yourself. I adjusted and pushed through though time and time again.

When I certified to become a holistic health coach I found a way to move forward and still make a living without continuing to over extend the limits of my back. My new training also enabled me to be able to help the people I work with on a deeper level.

Putting it all together, we come to Now where I am moving forward with my life’s work no matter what my physical limitations bring me from day to day. I’ve created a  profile on Patreon  to allow me to fuel my passion for health, help others live healthy, and still be a productive member of society.

What does cannabis have to do with this dream? Cannabis has been a major reason why I am able to stay as active as I do. It inspired 4 years of writing about it in a former blog which in turn has fired my current writing project, a book about eating raw cannabis like a vegetable. I’m planning to have this available in February 2018 and a reward to my supporting patrons.

I invite you to check it out and consider becoming a patron of mine. Please send me your feedback of what you would like to see from me! I have much to give including recipes, Motivational Monday videos, an upcoming book about eating raw cannabis like a vegetable, one on one coaching, and more.

I really appreciate you for reading this blog and following my work. Thank you for being here and fueling my passion fire to spread health and positive change in this world.

Pam Dyer is a Holistic Health Coach who trains people with scoliosis and chronic illness how they can improve sleep, gut health, immunity, and brain function to live full and hurt less.  To book a consult with Pam please email:  butterflysessions@gmail.com  

Let’s Get Real About Depression, Real Healthy

People, like myself, who chronically experience states of mental depression in various lengths and intensities must have coping mechanisms in their mental wellness toolbox to return to a state of wellness.

Following is a list of a few of the big things in my toolbox that I have relied on to get me through depression. They seem simple, but they do help to keep healthier mental wellness.

1. Exercise- Regular physical activity boosts feel good hormones and also makes you feel more at ease and relaxed in your body. Complete something routinely physical for at least 20-45 minutes each day such as walking, swimming, cycling, dancing, hiking, or yoga.

2. Sleep- Having a regular sleep schedule is monumental in giving your brain regular time each day to clean itself and process your day while you rest. Going to bed around the same time each night with a relaxing shut down routine and getting up around the same time each morning with a positive wake up routine will do wonders for your mental health.

3. Water- Hydrate your brain and help your digestive system function optimally. Have a glass of water ready when you first rise in the morning to get your daily hydrating needs off to a good start.

4. Fresh vegetables and fruits- Eat them at each meal for the fiber, vitamins, and minerals that allow your body to function well, heal as needed, and digest food properly.

5. Friends/counselors- Make an agreement with a trusted friend that you can call on each other when you need to talk about depression. Also, seeing a mental health counselor who acts as a neutral sounding board can be helpful in supporting your mental wellness. Especially if you are contemplating suicide, build a tribe you can turn to when things get too dark. You don’t have to be in this alone.

6. Cannabis- This natural, non-toxic plant helps to bring the mind and body into a balanced state of homeostasis, lifting your mood and producing a feeling of wellbeing. Cannabis is my choice over pharmaceutical antidepressants because it is not addictive and does not require being on it for a while to see if it works or take months to wean off of it- it works right away and I can stop using it anytime without withdrawal.

7. Amino acids- Getting enough healthy protein is necessary for your body and brain to function well as a unit. What you feed yourself determines how well the bodily systems and brain will work. Eat hemp, chia, beans, seaweed, or animals to get adequate amounts.

8. Fatty acids- Healthy fat is imperative for a healthy brain. Take unrefined fats that provide plenty of Omega3 fatty acids such as walnuts, hemp, chia, moringa.

9. Sunshine and fresh air- Get some sunshine everyday and Vitamin D3 if that is not possible. Moving in fresh air and out in the elements will lift your spirits especially during long bouts of winter weather.

10. Pets/plants- Have a pet or a plant or a project to nurture, bring you joy, and remind you of being alive outside of your depressed head.

Wishing you sunshine and wellness this holiday season.

Pam Dyer is a Holistic Health Coach who trains people with scoliosis and chronic illness how they can improve sleep, gut health, immunity, and brain function to live full and hurt less.  To book a consult with Pam please email:  butterflysessions@gmail.com