by Teray Garchitorena Kunishi, ND | Mar 12, 2015 | Enough, Enoughness, Happiness, Needs, Satisfaction, Uncategorized |
Accept only the best. While this seems like a good motto, evidence shows that it’s a recipe for unhappiness. You’re deluged with an abundance of choices everyday. No doubt you feel some pressure to make the smartest decisions – choose a car with the best bang for buck, hire the most talented nanny, go on the most awesome vacations. In short – have the best life ever. The problem is, striving for the best life ever is fueled by dissatisfaction. Because there is always something “better.” And it usually belongs to someone else. Or happened yesterday. The quest for best is a bottomless pit, where nothing is good enough. Least of all, you. Hard to feel fulfilled with that mindset. Here’s the cure – embrace good enough. Simply put, people who have lower standards feel happier. But how do you live your potential and cultivate a life of purpose, while embracing good enough? Living purposefully means being in full acceptance of who you are, and following your interests and talents. In this way, you enjoy your daily life, and are more likely to create a positive impact in the world. In the everyday practice of purpose, you can allow yourself to be content with simple, doable actions in the service of your deepest intent. Author Jennifer Louden puts it really well when she outlines the Conditions of Enoughness in four steps: 1. Name what is enough in simple, measurable facts. Whether it’s about what you do (I will drink a green smoothie), or a circumstance (I have one friend I can reach out to). 2. Set a time (daily,...
by Teray Garchitorena Kunishi, ND | Feb 28, 2015 | Alzheimer's, Anxiety, Dementia, Insomnia, Medication, Panic, Sleep, Supplements, Uncategorized |
If you’ve used an over the counter sleep aid in the last year, you’re not alone. Millions of Americans use brands like Zzzquil or Simply Sleep. These medications contain the active ingredients diphenhydramine HCL, and according to the latest in a string of studies, those who use them may be at a greater risk for developing Alzheimer’s and other forms of dementia. Why? These medications suppress the activity of a part of the brain called the cholinergic system. The cholinergic system keeps synapses firing, triggering alertness, memory and muscle tone. This is why a common side effect of diphenhydramine HLC (also the active ingredient in Benadryl) is drowsiness. The problem is, it’s precisely the cholinergic system that seems to be in decline with dementia – and this is why Alzheimer’s drugs are called “pro-cholinergics.” Because of the latest data, researchers are now warning against the prolonged use of these seemingly-safe medications. Even occasional use, over time, may have a cumulative effect. Thankfully, there are many natural remedies that support restful sleep, without suppressing this valuable part of the nervous system. Here are five sleep-supportive supplements that I use regularly with my patients: Melatonin – This is a hormone secreted by the pineal gland, in response to darkness. It helps you fall asleep faster, stay asleep longer, and also appears to have antioxidant qualities. It is an essential part of your circadian (day/night) rhythm and is great for jet lag. Pro tip: Exposure to light suppresses melatonin. Turn down overhead lights, and stop looking at computer or phone screens, at least 2 hours before you want to fall asleep. L-Theanine – An amino acid found in green tea,...
by Teray Garchitorena Kunishi, ND | Feb 19, 2015 | Irritability, Needs, Relationship, Resentment, Self-care |
I’m just so irritated all the time. I hear this from my patients a lot. Usually, their irritation is directed to their spouse or children. There are books, courses and counselors who can be helpful in improving communication, in order to resolve conflict and prevent resentment. But before improving communication, there is something you need to take care of, that is even more important: Your own wellbeing. If you are irritable and resentful, I can almost guarantee that your self-care is in the trash. And without meeting your own needs, any negotiation relationship starts off on the wrong foot. Until you understand what it means to take great care of yourself, your perception of what others owe you will be distorted, and most likely, unrealistic. Let’s face it: asking other people to change their behavior is hard. Not impossible, but hard. So if you’re burned out today, and you want to end resentment now, you have to take radical responsibility for your own well being. Here are your four keys to ending resentment, through radical self-care: #1 See every adult as abundantly resourced and intelligent, with everything they need to succeed. You do not need to solve their problems for them. Or do their laundry. Why is this important? You’re a good person. It’s natural to want to help others. But every time you take on responsibility that isn’t yours, you expend energy that you may not really have. Worse, others become dependent on you without even realizing it. Before you know it, you have created a story where you do everything and nobody does anything for you. And guess what, you’re right. Barring any life-threatening circumstance,...
by Teray Garchitorena Kunishi, ND | Feb 10, 2015 | Depression, Food as medicine, Medication, Research |
Nutritional psychiatry (food as mood medicine) is rightfully taking its place in the mainstream. I have seen incredible results from using nutrition to treat anxiety, depression, and other mental illnesses. My patients know firsthand how the right nutrients can totally change someone’s mood, energy and mental clarity. We’re not the only ones. The Lancet, one of the world’s leading medical journals, recently confirmed the link between the food you eat and your mood. According to their recent article, dietary treatments have been found to be helpful in treating: Depression Psychosis Suicidal tendencies Childhood mental health issues Schizophrenia Bipolar disorder Compulsive behavior PTSD In particular, the Lancet article discusses the promising results of the Mediterranean diet, with nuts, in preventing the onset of depression. Nutritional psychiatry goes beyond the essential foundation of using food as medicine. It includes using targeted supplements to act as mood modulators by themselves, and to increase the efficacy of medication. Individualized supplementation – using vitamins, minerals, amino acids and essential fatty acids – is helpful in the following ways: Correcting deficiencies due to poor nutrition Compensating for poor absorption or genetic errors in metabolism Reducing inflammation Improving the action of neurotransmitters (serotonin, dopamine, noradrenaline) Enhancing cell-membrane function Growth and repair of nerve cells Protecting cells from damage The Lancet article identifies key nutrients that are particularly helpful in improving mood and brain function. These include: B vitamins (with active forms like methylfolate, please!) Zinc Magnesium Sam – E Vitamin D So does this mean that you should run out and buy these supplements? Maybe, maybe not. Remember, individualized medicine works better than any one-size fits...
by Teray Garchitorena Kunishi, ND | Jan 29, 2015 | Anxiety, Audiobooks, Books, Depression, Inspiration, Support |
One of the things that really helped me recover from depression was a commitment to saturate myself with inspiring and uplifting ideas. I was viewing everything though a lens of despair, anger and inadequacy. I remembered being a positive person once, and wanted to find that part of me again. Can you relate? In addition to getting 1-1 support, and seeking out friends who were also on a mission to find themselves, my day-to-day lifesaver was listening to audiobooks. Audiobooks are awesome because they turn your long commute into a chance to gain insight and encouragement. They make chores and even workouts go by so much more quickly. Did I mention the inspiration and upliftment? Look, you’re busy, and sometimes sitting down for a few hours with a inspiring book is just not gonna happen. But that doesn’t mean you need to miss out some of the most transformational work out there. Here are my top five audiobooks for coming back to life: Effortless Success by Michael Neill I picked up this audiobook because, despite outward appearances to the contrary, I felt like a failure. I was also exhausted all the time, so effortless sounded good to me. The best part about this recording is that it’s not a laundry list of to-dos for achieving success. He teaches a simple method for discovering what truly lights you up, a technique I’ve since adapted to the work I do with clients. If you’re overwhelmed by the high expectations you’ve set for yourself, give this one a listen. The Power of Vulnerability by Brene Brown, If you were raised to...
