“Live in the sunshine, swim in the sea, drink in the wild air.”

-Ralph Waldo Emerson

Like a carnival of color and activity, the Summer season sweeps in bringing luxurious growth, abundance and vigorous activity in the natural world!  In this time of warmth and plenty we also are invited to maximize our own growth, expansion and joy.

How can you best keep in step with the rhythms of summer and maximize your health? Check out the following to get started…

SOAK UP THE SUMMER SUN

According to Traditional Chinese Medicine (TCM) the sunny summer season is, perhaps not surprisingly, associated with the element of fire. What does this mean for us? The appropriate tilt of the earth and the resulting long, warm days give us a wonderful opportunity to reap some of the benefits, verified through research, of safe sun exposure during the short summer season…

1. Boosting Vitamin D Stores– Technically a hormone, Vitamin D is essential for life and must be taken in via food or manufactured by the body during sun exposure. Adequate Vitamin D levels are necessary for supporting healthy bone, muscle and neurological function and provide powerful mood balancing, antioxidant and anti-inflammatory actions.  In just 30 minutes of midday summer sun exposure, the body can produce up to 50,000 IU of Vitamin D in a fair skinned person! In those with darker skin pigmentation, it may take up to 2-3 hours to produce the same amount of Vitamin D. Individuals with sun sensitivity, kidney or liver dysfunction or those engaged in shift work may have difficulty producing adequate Vitamin D and require supplementation. The same is true for those living 37 degrees north or south of the equator during winter months. If any of these apply to you, it is STRONGLY RECOMMENDED that you consult a doctor for regular testing (every 3-6 months) and use a balanced Vitamin D supplement as needed. Why is testing important? Many individuals are deficient in Vitamin D and excess supplementation of Vitamin D can lead to toxicity via an increase of calcium in the blood and subsequently nausea, vomiting, weakness, frequent urination and kidney stones.
2. Improving Heart Health- Sunlight stimulates the production of a chemical in skin called Nitric Oxide. Nitric Oxide helps to relax and dilate blood vessels and thereby lower blood pressure, which is one of the strongest risk factors for heart disease. No wonder we all feel more relaxed after a sunny getaway!
3. Improving Immune Function – At latitudes closer to the equator where populations are exposed to more intense sunlight, rates of lymphoma, breast, prostate, colon and ovarian cancers as well as autoimmune conditions including Multiple Sclerosis, Rheumatoid Arthritis and  Type 1 Diabetes are significantly lower than in populations living further from the equator with less sun exposure. Increased exposure to sunlight has also been linked to lower rates of  asthma as well as viral and bacterial infectious diseases. What great reasons to enjoy some summer rays and help support your immune system in the process!

Note: It is strongly recommended that after 20-30 minutes of midday sun exposure or your skin becomes flushed, to cover up if you’ll continue to be outside. If you’ll be uncovered while swimming for prolonged times choose a clean sunscreen that utilizes non-nano zinc oxide such as those found here. Most sunscreens commonly found at grocery or drug stores contain toxic chemicals that can cause cancer and negatively affect hormone function. Yikes!

EAT LIGHTLY TO CLEANSE AND COOL

“Cool as a cucumber” is an apt phrase when we consider food medicine in summertime. Cucumber, melon, lettuces, sprouts, berries and citrus fruits all contain high volumes of water which aids the body in cooling and detoxifying. Conversely excesses of meat, eggs, nuts, seeds and grains tend to cause sluggishness, fatigue and overheating. Therefore it is best to plan your meals around light, fresh and local produce if possible.  If you aren’t already growing some of these foods in your own garden, they are usually readily available at your local farmers market or farm stand. So get out and enjoy the healthy bounty of summer!

HARNESS THE POWER OF CULINARY HERBS

For many folks, when they think of cooling herbs, various mints might come to mind. Perhaps you’ve enjoyed the incredible cooling effects of a glass of mint tea on a hot summer day….or more decadently some mint-chip ice cream! Why do we feel cooler when consuming mint? Mints contain a natural chemical called menthol that triggers cold-receptors in the body and thereby creates a cooling sensation.  Ahh!

Perhaps less well known, is the power of hot natured spices such hot peppers, cayenne, fresh ginger, horseradish and black pepper to cool the body. While this may sound counterintuitive, these potent herbs induce sweating, thereby cooling the body…and adding lots of flavor in the process! It’s also noteworthy that most culinary herbs contain powerful immune and digestive boosting components so try to include at least one of these on a daily basis to reap the benefits!

CULTIVATE JOY!

In TCM, the summer season is associated with the heart and the emotion of joy in particular. With the extended daylight hours and slower pace, this is an ideal time to reflect on and include activities and connections that energize and bring you joy. Why is this important? Research continues to affirm what many of us know intuitively, that how we spend our time and who we spend it with has a significant impact on our quality of life. So how can you build up your storehouse of joy that will keep giving in the seasons ahead? You might consider the following…

1.What activities make me feel alive and joyful and how can I purpose to include these in my life on a regular basis? This might be a favorite sport, art, craft, project, music, dance, outdoor adventures, gardening, inspirational books or podcasts, volunteer opportunities…

2.What people help me cultivate joy and contentment? How can I regularly plan to connect with these folks in meaningful ways such as book clubs, shared meals, weekly walks or spiritual enrichment groups?

3.How can I change my work or home space to create a more joyful and pleasant environment? You might consider; reducing clutter, adding houseplants, including inspirational artwork,  changing furnishings or detoxifying your space (for tips on how to get started explore here).

4.How can I incorporate a daily gratitude practice into my life? The posture of gratitude has been shown to be incredibly healing, cultivating perspective, contentment and renewed purpose. Try setting aside a few minutes of time in the morning, at a meal or before bedtime to reflect on and speak out what you are grateful for that day. You might also consider developing a written or art based gratitude journal. Having a visual record of things for which you are grateful can be especially helpful, hope inducing and inspiring to look back on in the midst of challenging seasons.

How will you choose to embrace

the invitations of summer today?!

In need of support? We’d be happy to help! 

Contact one of our staff to set up an appointment today!

To meditate with mindful breathing is to bring body and mind back to the present moment so that you do not miss your appointment with life.

– Thich Nhat Hanh

“When one gives undivided attention to the vital breath, and brings it to the utmost degree of pliancy, he can become as a tender babe.”
― Lao Tzu, 6^TH CENTURY BCE

If you had access to a FREE TOOL that could help induce states of calm, improve your overall health and well – being today and prevent disease would you use it?

If the answer is yes then…

 Breathe in- 2-3-4-5 and out-2-3-4-5 … and again…and again…

Breathing is essential for life and therefore we are designed to do it automatically, without thinking. However, we also have the ability to consciously change our respiration with intention.

WHY DOES THIS MATTER?

OLD WISDOM TRADITIONS AND MODERN SCIENCE AGREE: IF YOU’RE NOT BREATHING CORRECTLY YOU’LL NEVER BE HEALTHY!

Ancient Chinese, Indian and Greek texts are replete with the importance of proper breathing for vibrant health. Likewise, old spiritual traditions have long known that the key to unlock states of calm, greater awareness and connectivity is through mindful breathwork. Essentially the ancients knew that improper breathing prevented healing and was a precursor to disease…or dis-ease. Conversely, mindful breathwork was universally understood as a powerful and immediate way to change the mind and improve overall health immediately. If you didn’t catch that incredibly significant bit here it is again…

MINDFUL BREATHING CHANGES OUR PHYSIOLOGY AND OUR EXPERIENCE OF THE WORLD… IMMEDIATELY.

Ok, you might say, that worked for the ancients, but we live in a modern world full of technological advances. Is mindful breathing still important today?  Let’s explore what the research suggests…

WHAT DOES MODERN SCIENCE HAVE TO SAY ABOUT THE BENEFITS OF INTENTIONAL BREATHWORK?

It seems that what was once true is still true when it comes to the power of breath in maintaining and improving health. Modern research studies have revealed that utilizing ancient breathing practices can provide a myriad of health benefits that include; decreasing stress, relieving anxiety and depression, preventing panic attacks, improving quality of sleep and relieving apnea, improving lung function and reducing or relieving asthma, lowering blood pressure, regulating abnormal heart rhythms, improving immune, digestive and cognitive function, maintaining healthy weight, regulating hormones, increasing athletic performance and decreasing pain.

INTRIGUED? HERE’S A BIT MORE BEHIND THE MECHANICS OF VIBRANT BREATHING

1.  BREATHE THROUGH YOUR NOSE

Our noses are incredible organs that are designed to warm, filter and humidify air to condition it before arriving in our lungs. This helps to protect our delicate lungs from airborne pathogens and SIGNIFICANTLY improves breathing efficiency. Unfortunately, many of us tend to breathe through our mouths while waking or sleeping. Why does this matter? Mouth breathing shrinks our airways, dries out the mucosal membranes in our throats and exposes our lungs to cold, unfiltered air and harmful pathogens such as bacteria, viruses and fungi.

• Nasal breathing provides 20% more oxygen as compared to mouth breathing!
• Nasal breathing has been shown to lower blood pressure and heart rate
• Nasal breathing can help to reduce the incidence of snoring and sleep apnea
• Nasal breathing stimulates the production of Nitric oxide which sterilizes the air, dilates airways and enhances the o2 taken up by the blood
• Nitric oxide, which is produced via nasal breathing is antiviral and currently the subject of COVID-19 trials
• Nasal breathing helps to maintain open airways and proper facial bone structure. Conversely, mouth breathing changes the shape of our faces, causing airways to close

2. BREATHE LESS AND EXHALE MORE

In our stressed – out modern worlds, many of us are stuck in chronic over breathing patterns. Over breathing throws off the delicate oxygen (O2) and carbon dioxide (CO2) balance which is necessary to induce states of calm and to properly oxygenate every cell in the body. Spending more time in exhalation allows levels of carbon dioxide to build up which might sound harmful BUT without adequate levels of C02 in our body we will never fully thrive. Why?

• In a process is known as the Bohr Effect (named after Nobel Prize winning physicist Christian Bohr who discovered it) C02 is necessary to offload 02 from the blood to be used by the cells. More specifically, hemoglobin carries oxygen in the blood to the cells and C02 must be present to cause the release of O2 in the blood into the cells.
• CO2 dilates the smooth muscles in the walls of the airways and blood vessels to increase breathing efficiency and blood flow to all areas of the body. This results in increased O2 delivery to all bodily tissues and organs, and has been shown to improve asthma, heart and skin conditions, improve athletic performance and even help to dissolve fat
• When we over breathe, less O2 is released to the muscles and tissues and they work less effectively and efficiently. It is noteworthy that over breathing for just a few minutes can reduce blood flow to the brain by 40%!
• Adequate levels of C02 ensure adequate O2 levels which regulates a neutral blood pH, a necessity to promote cell life
• Adequate levels of CO2 are necessary to produce calming neurotransmitters and human studies reveal that long slow exhalations increase CO2 and helps to prevent panic attacks!

3. CHEW YOUR FOOD WELL!

Not only is thorough chewing essential for proper digestion, it is vital for the formation of healthy airways and dentition. Skeletal records show that as little as 400 years ago, before the advent of braces, human skulls had completely straight teeth, broad faces and well – defined jaws. Records show that the diet of ancient civilizations included large amounts of fibrous vegetables, nuts, seeds animal matter and ligamentous animal protein that required a significant amount of chewing. Compare that to a standard modern diet that is highly processed, soft and fiber poor which results in a need to chew very little. What affects does chewing less have upon our health?

• Chewing causes the release of stem cells in the skull that help to build new bone in the face, resulting in better jaw alignment, improved head posture, wider and stronger airways and a more youthful and balanced appearance. Contrary to previously thought, humans are capable of regenerating facial bone well into their 70s and possibly beyond
• Breast fed babies have a significantly lower incidence of crooked teeth, snoring and sleep apnea as compared to bottle fed babies. This is due to the increased positive stress of chewing and sucking during breast feeding that does not occur with bottle feeding
• Lack of chewing can lead to facial bone loss which results in not only “sagging” faces but also airway obstruction as the soft tissues in the throat have less bone to attach to, often resulting in increased incidences of snoring and sleep apnea
• Chewing gum (especially harder varieties like mastic gum) and a variety of palate expanders have also been shown to build facial bone, even in adults. To explore the latter, contact a dental professional who specializes in functional orthodontics.

LOOKING FOR SOME EASY WAYS TO MAXIMIZE THE BENEFITS OF BREATH? HERE ARE A FEW SUGGESTIONS TO GET STARTED.

1. CONSCIOUSLY BREATHE THROUGH YOUR NOSE

Maximize your breathing efficiency by focusing intentionally on nose breathing even for just a few minutes at a time. You may choose to do this while on a walk or during a prayer or meditative practice. You might also begin to simply observe yourself throughout the day and notice how often you find yourself breathing through your mouth instead of your nose. If you have trouble breathing through your nose, you can explore the resources listed below for tools. Both books offer simple techniques that may be helpful in clearing your nose. If these are not helpful you might consider booking an appointment with Dr. Schmidt to assess possible causes of nasal obstruction and treatment via acupuncture, herbs and lifestyle change.

2. MODULATE THE RYTHYMN OF YOUR BREATH

There are limitless ways to do this, but you may start by experimenting with either of the following commonly used patterns…

• EXHALE MORE FOR GREATER CALM – experiment with a breathing cadence that focuses more time in exhalation. Try inhaling to a count of 4 and exhaling to a count of 6 or longer. Experiment with extending your exhalations with the intention of fully emptying the lungs of breath
• EXPLORE THE OPTIMAL CADENCE – 5.5 -6 BREATHS/MINUTE – try breathing in for 5-6 seconds and exhale for 5-6 seconds for several minutes. This pattern has been shown to be the most efficient breathing rhythm with a myriad of health benefits and is interestingly the cadence of many ancient mantras and prayers such as the Catholic rosary.

3. OBSERVE THE BENEFITS

Be a curious observer of yourself and pay attention to how experimenting with different breathing practices affects your physiology either through subjective observation or with the use of a tool.

• SUBJECTIVELY – after several minutes of breathing you may note increased feelings of calm, sensations of warmth, a rosy color in the cheeks, reductions in tension and pain or increased saliva in the mouth. All of the above are signs that your nervous system is shifting into a calming parasympathetic state, where healing, rest and proper digestion can occur!
• VIA TECHNOLOGY – Want to measure the physiological changes mindful breathing makes? Consider using a simple and easily accessible tool such as a blood pressure cuff, pulse oximeter or a heart rate variability monitor. Take a measurement before beginning a breathing practice and then again after 5 or more minutes of practice and observe the differences.

MINDFUL BREATHING IS FREE MEDICINE THAT CAN BE PRACTICED ANYWHERE BY ANYONE AND CAN HAVE PALPABLE BENEFITS IN JUST A FEW MINUTES OF PRACTICE…. HOW WILL YOU CHOOSE TO INCORPORATE IT TODAY?

WANT TO LEARN MORE? Check out the following resources full of research references and practical tools…

Krasowski, J. A. (2020). Breath, The new science of a lost art: by James Nestor, New York, NY, USA, Riverhead Books.

McKeown, P. (2015). The Oxygen Advantage: The simple, scientifically proven breathing technique that will revolutionize your health and fitness. Hachette UK.

A WORD OF CAUTION: IT IS BEST TO BEGIN BREATHING PRACTICES WHILE SEATED OR LYING DOWN AND NEVER NEAR OR IN WATER AS MADE FAMOUS BY WIM HOF. PLEASE USE WITH CAUTION AND CONSULT WITH YOUR TRAINED MEDICAL PRACTITIONER FOR FURTHER GUIDANCE. THIS POST AND THE INFORMATION PRESENTED HERE IS NOT INTENDED FOR DIAGNOSIS OR TREATMENT. PLEASE CONTACT OUR STAFF IF YOU DESIRE FURTHER SUPPORT IN YOUR HEALING JOURNEY.

A new year is here, ripe with fresh opportunities to cultivate changes for a more balanced and vibrant life. Why is this important to consider?

Research indicates that what we think about and how we spend our time determines who we will become. In other words, the daily choices we make and habits we follow are forming who we will be for better …or for worse.

You may have already set some “resolutions” for the New Year or perhaps are still considering what healthy changes you’d like to incorporate into your daily rhythms. Whatever your good intentions, consider applying these science – backed tips to help your new habits survive the long haul…

1. Create GOALS that are MEASURABLE and EASILY ACHIEVED IN 2-3 MINUTES. Why? HABITS STICK when we FEEL SUCCESSFUL! When we succeed at something it positively reshapes the way we view ourselves which encourages more healthy habits. Starting small may seem silly but oftentimes people create goals that are unrealistic then feel defeated when they don’t achieve them and subsequently give up entirely. Want to avoid that pitfall? Consider modeling your goals after the following examples…If you want to work out more, consider a goal of doing simple exercises for 2 minutes 1-2 x/week. Similarly, if you want to include more healthy food options consider a goal of eating 1-2 vegetables / week. Small successes really do compound to create big, long term dividends!
2. REWARD THE NEW BEHAVIOR IMMEDIATELY and TANGIBLY. Why? Our brains respond to a rewarded behavior by releasing This helps us FEEL HAPPY and creates a DESIRE to do the SAME BEHAVIOR AGAIN to receive the reward. It’s important to make the reward VISIBLE and TANGIBLE as our brains are encouraged by VISUAL PROGRESS which drives us to repeat the new behavior. Consider keeping a tally sheet, marking a calendar or a using a marble jar to keep track of your successes. Be sure to make a check mark or add a marble to the jar IMMEDIATELY after doing the new habit. This will help your brain connect the new behavior with the reward. After you’ve accumulated a week’s worth of marks or marbles you might reward yourself with something that aligns with the overall goal. For example, if your intent is to implement stress reduction practices such as prayer or meditation you might reward yourself by getting a massage, taking a luxurious bath, or downloading some new music that is calming or brings you joy. After completing your daily goal for a longer period of time such as a month, you might consider treating yourself to a relaxing weekend away.
3. Make NEW HABITS YOU’D LIKE TO CREATE OBVIOUS AND APPEALING and keep HABITS YOU’D LIKE TO GET RID OF OUT OF SIGHT AND UNATTRACTIVE. Why? Our brains follow the path of least resistance so whatever is most visible and easily accessed is what we will innately choose. Therefore, if your intent is to read more in place of scrolling on social media you might create a special reading area or room and leave engaging books in plain view while keeping your cell phone turned off and in another room. You can also PIGGYBACK A NEW BEHAVIOR ONTO AN ESTABLISHED HABIT. This established habit will act as a CUE to remind you to implement the new behavior you’d like to establish until it too becomes engrained. For example, if you regularly have tea or coffee in the morning, utilize the time it takes for water to boil to pray, meditate, make a healthy lunch or do some simple exercises. Following this with your favorite healthy morning beverage can also serve as the reward for the new behavior!

Whatever new habits you are being encouraged to develop, know that you hold incredible power and freedom to change the trajectory of your life through your daily thoughts and the choices.

How will you harness this power to grow in 2021?

WANT TO LEARN MORE…CHECK OUT:

Clear, J. (2018). Atomic habits: Tiny changes, remarkable results : an easy & proven way to build good habits & break bad ones. New York: Avery, an imprint of Penguin Random House.

Fogg, B. J. (2019). Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt.

Relationships are meant to be life giving, challenging and give a sense of connection and belonging. Unfortunately, I see many clients who are stuck in“toxic relationships” that often do the opposite. When I say toxic relationship, I mean any relationship whether it is a significant other, friend, child or family member. Toxic literally means poisonous. It is something that is harmful to us and our health and functioning. Therefore, a toxic relationship will interfere with our mental and emotional health and keep us from thriving. I also use toxic relationships and emotionally abusive relationships synonymously.

Another way to define a toxic relationship is relationships that involve emotional abuse. If a relationship has any kind of physical or sexual abuse, of course it is unhealthy and unsafe. I focus here of emotional abuse, however, because emotional abuse can often be very difficult to identify and is often a precursor to or a part of physical and sexual abuse. Many times emotional abuse can be just as damaging to a person as more overt forms of abuse. One way to define patterns of emotional abuse that characterizes a toxic relationship is any behavior or attitude that emotionally damages another person, regardless of whether there is conscious intent to do so.

An important thing to keep in mind here is that we do not need to demonize those who have hurt us or who we have been in a toxic relationship with. People who emotionally abuse often do so because that was what was modeled to them. They may not even realize that their behaviors or patterns in relationships are harmful and hurtful. This does not excuse their behavior but can help us have more compassion and realize that it’s not all about us. In addition, I often hear people use the term “toxic” in a very dismissive way (ie: Oh she is so toxic), as if that person should be quarantined and ignored forever. It also seems like using this word is a get out of jail free card to not look at ourselves and what part we have played in a toxic relationship. Of course there are cases when someone is so abusive or sick that there is nothing you can do to change things other than leave the relationship completely, other times, however, we can empower ourselves to change our patterns in our unhealthy relationships if we know what to look for and how to respond. If you are concerned that you might be in a toxic relationship or are unsure, read on to learn some common signs and ways to deal.

Identifying Abuse

Before we jump into some very specific forms of emotional abuse, take a moment to check in with yourself and by asking these questions:

How do I feel after spending time with this person?

Have I changed since spending time with this person? How?

What do my trusted friends and loved ones have to say about my relationship with this person?

Do I feel/believe that I have as much to offer them as they offer me?

Do I feel/believe that my opinion, ideas and feelings matter to them?

How do I feel while I am spending time with them? How does my body feel? (Relaxed, tense?)

You may notice that after spending time with certain people you feel peaceful or fulfilled while after spending time with others you feel drained or unsure of yourself. These are important feelings to pay attention to. Of course if you have one negative interaction with someone that makes you feel uneasy, that does not necessarily mean they are toxic and you should end the relationship. We are all imperfect humans and all good relationships have conflict and discomfort at times. However, if you find your interactions with someone consistently result in you feeling down, drained or insecure, there might be some toxic, emotionally abusive dynamics. Since some forms of toxicity in relationships can be so subtle, it can be helpful to check in with ourselves and our feelings. We might feel nervous or tense when we are about to see a certain person but not know why. What is fascinating is that our emotions and bodies can often pick up on emotional abuse before our conscious minds can. One possible reason is that we have been in these kinds of relationships most of our lives and think they are normal. Or the negative patterns started so small and grew at such a gradual pace that we have not realized how toxic our relationship has become. We can build up a tolerance to being treated poorly. And, the very nature of emotional abuse often leads to self doubt in the abused.

Signs of Emotional Abuse

Emotional abuse involves clear and consistent patterns that I will list and go over below. These dynamics are destructive and often the intent is to make the other feel badly about him or herself. Remember, emotional abuse is any behavior or attitude that emotionally damages another person, regardless of whether there is conscious intent to do so. It can be overt and very openly demeaning or covert (more subtle). And as the definition says, it can be intentional or unintentional. You may realize there are some very subtle forms of one of these characteristics that simply need to be pointed out in order to make a change. If you identify any of these dynamics in one of your relationships, you do not necessarily need to immediately cut that person out of your life. It may mean that you need to reassess the relationship and make some changes, however.

These 10 types of emotional abuse are described in The Emotionally Abusive Relationship by Beverly Engel.

Domination: attempting to control another’s actions and always have their own way. The abuser may use threats and/or manipulation to get their way.

Verbal Assaults: Berating, belittling, criticizing, humiliating, name-calling, screaming, threatening, excessive blaming, shaming, using sarcasm in a cutting way, verbal abuse disguised as jokes. The abuser may then belittle you for being hurt by their words and taking it so seriously.

Constant Criticism/Continual Blaming: This can be difficult to identify. The person might put you down under the guise of humor, similar to verbal assaults, or claiming they are just trying to help you to be better. Engle describes this dynamic’s effects, saying “When someone is unrelentingly critical of you, always finds fault, can never be pleased, and blames you for everything that goes wrong, it is the insidious nature and cumulative effects of the abuse that do the damage.”

Abusive Expectations: When someone places unreasonable demands on you (ie: expecting a friend or partner to put aside everything in order to satisfy their needs, demanding a partner’s undivided attention, demanding constant sex, or requiring a friend/partner to spend all of his or her time with them.) Usually they react strongly when you do not meet these expectations.

Emotional Blackmail: Coercing another to do what you want by playing into their fear, guilt or compassion (ie: one partner threatening to end the relationship or withholding sex if they don’t get what they want, silent treatment, guilt trips, making you feel selfish when you do something they don’t want you to do, asking you to give something up as a way of proving your love/friendship/loyalty to him/her.) Again, this blackmail may be subtle or overt.

Unpredictable Responses: This is characterized by drastic mood swings, sudden emotional outbursts for no apparent reason and inconsistent responses. They may react to a situation fine one day and then explode at the same situation the next day. This causes others to feel constantly on edge-waiting for the other shoe to drop. This behavior is common with alcohol and drug abusers/addicts or those with various forms of mental illness. This form of emotional abuse keeps you in a hypervigilant state, needing to be ready to respond to the other’s explosions or mood swings.

Constant Chaos/Creating Crisis: This is characterized by continual upheavals and discord. The abuser may deliberately start arguments with you or others or seem to be in constant conflict with others. The phrase “addicted to drama” fits here. This behavior may serve to distract from their own problems, feelings of emptiness or feel more comfortable for those who were raised in chaotic environments.

Character Assasination: Constantly blowing someone’s mistakes out of proportion, humiliating, criticizing, making fun of someone in front of others, or discounting another’s achievements. This can also involve lying about someone to negatively influence others’ opinions of them and gossiping about their mistakes and failures.

Gaslighting: This term comes from the classic movie Gaslight in which a husband uses a variety of insidious techniques to make his wife doubt her perceptions, memory and sanity. The abuser may continually deny that certain events occurred or that he or she said something you both know was said or he or she my insinuate that you are exaggerating or lying. The abusive person may be trying to gain control over you or avoid taking responsibility for his or her actions. This often results in the abused doubting themselves and less likely to speak up when future abuse happens.

Sexual Harassment: This can occur anywhere, even with a romantic partner. Unwelcome sexual advances or any physical or verbal conduct of a sexual nature that is uninvited and unwelcome constitutes sexual harassment. The perpetrator may coerce you into becoming sexual against your will or into doing sexual acts you have no desire to do or are even repulsed by. Often other forms of emotional abuse go hand in hand with sexual harassment such as gaslighting or constant criticizing. They may claim that they are helping you to be less repressed and more sexually free and criticize you for being uptight and prudish. Or they may claim they were just being friendly and that you are blowing their actions out of proportion. But if it makes you uncomfortable and is unwanted, it is harassment, no matter their intent.

Now What?

Maybe you are seeing that some of your relationships has one or multiple forms of emotional abuse at play. Maybe you are recognizing that you are the abuser. So now what do you do? If you are identifying yourself as the abuser, I encourage you to be gentle with yourself. Beating yourself up will not help you become more healthy. Most likely there is a reason you engage in these abusive, toxic behaviors in your relationships and now you can work to discover what that reason is. You can do this within the confines of a safe and empathetic therapeutic relationship. Many people seek therapy over talking to a good friend because there is no judgement and instead there is unconditional positive regard. That means us therapists believe the best about you and that while you may do bad things you are not yourself, bad. If you want to stop being emotionally abusive to people you care about, find a therapist who can help you be more aware of when you are engaging in these behaviors and what is driving them.

If you are seeing that you have been emotionally abused there are multiple helpful ways to respond. First, you probably need to set some boundaries with this person either directly or just in your own mind. This involves being clear about what you will and will not accept. This may be letting the person know that you do not like being talked down to or being called names and if they start doing that again, you will get up and leave. Many times people feel mean when they hold boundaries, but boundaries are not an ultimatum or empty threat. Instead, they are a way to emotionally protect yourself. Boundaries are also loving towards yourself and the other person and not done as a punishment. When you change what you will and will not put up with it gives the other person an opportunity to change for the better as well.

It is also important for you to be aware of how the abuse has twisted your perception of yourself. Most likely you have received countless subtle or overt messages that you are not good enough, incompetent, unattractive or any other number of negative things. This is going to take a toll on your sense of self, so be aware of any negative self talk and ask yourself, “Is this me or this other person’s voice?” Awareness is the first step to taking control over your mind again. From here you can work to rebuild what the abuse tore down: your self esteem, self confidence, passion, silliness, creativity, etc.

While you are recovering from this toxic relationship, it is immensely helpful to surround yourself with safe, supportive people who can remind you of who you really are and want to build you up. Sometimes we need others to remind us of what is true about us before we are able to do it for ourselves. Setting boundaries and changing our own patterns can be very difficult so it’s also helpful to have people cheering you on and reminding you of why you are making these changes.

You also may need to grieve the relationship as you adjust your expectations and hopes for this person or relationship, especially if it is someone very close like a spouse or parent. You may also experience strong anger as you realize how poorly you have been treated. Anger is an appropriate response and will demand to be felt. As you work through your anger you can eventually move toward forgiveness towards yourself for allowing yourself to be treated so poorly and possibly also towards the abuser. Forgiveness does not mean they have to remain in your life or that you think everything they said and did is okay. Forgiving them is releasing them and believing that you will be okay no matter what happens or doesn’t happen to them. Forgiveness is really for your well being, not theirs, though it may have positive effects for them as well.

Finally, rather than kick yourself for not realizing how bad this relationship was sooner, allow this experience to teach you what to look out for in the future so it doesn’t happen again. I work with many people who are struggling to get out of a pattern of toxic relationships. They wonder why they keep choosing emotionally abusive people. Often it is because they just focus on the other people and not themselves. There is something in us that draws us to these kinds of people and until we address that the cycle will continue. We also need to learn to trust our gut when it tells us something is off about this person. When we can use our previous experiences to inform our current actions in relationship we can make different choices that will lead to better relational outcomes.

In last month’s post we explored ways that you can minimize your toxic load with an overhaul of personal care products. This month we’ll expand on that journey by identifying common toxins found in homes and discuss ways that you can protect and enrich the health of your family and the environment.

WHY DOES IT MATTER?

Many of the TOXIC CHEMICALS IN QUESTION HAVE BEEN LINKED TO VARIOUS CANCERS, REPRODUCTIVE ABNORMALITIES, OBESITY, DIABETES, ASTHMA, ALLERGIES, ECZEMA, HEART AND RESPIRATORY DISEASES AND NEUROLOGICAL DISORDERS.  It’s important to note that the effects of many toxins may not be felt or experienced immediately or in the short term. However, long term exposure even in small doses can pose serious health threats.

SO TAKE ADVANTAGE OF THE NEW SEASON, LET GO OF THE OLD AND MAKE A FEW CHANGES TO CULTIVATE A HOME SPACE OF PEACE, RESTORATION AND ABUNDANT LIFE! 

INDOOR AIR QUALITY

The EPA estimates that INDOOR AIR CONTAINS 2 TO 5 TIMES MORE POLLUTANTS THAN OUTDOOR AIR due to chemicals in SYNTHETIC CLEANERS, PAINTS, CARPETING AND SMOKE AS WELL AS MOLDS AND VIRUSES just to name a few16.Lest you be tempted to simply mask those unwanted particles a and smells with a scented “Plug in”, spray or candle, beware that most air fresheners and candles don’t’ clean the air but actually contribute to a host of health concerns due to the SYNTHETIC FRAGRANCES they contain.

(Read more here: https://kairoscw.com/2019/08/27/cleaning-up-your-personal-care-products/).

In addition, candles are commonly made of PARAFFIN wax, which presents other problems. Paraffin is an unsustainable petroleum byproduct and studies have shown that burning PARAFFIN CANDLES RELEASES TOLULENE AND BENZENE FUMES THAT HAVE BEEN LINKED TO ASTHMA AND LUNG CANCER ₆

VENTILATION:Instead of using synthetics to cover up scents, promote clean air in your home by REGULARLY OPENING DOORS AND WINDOWS DAILY, even for a short period of time to allow ventilation.

PLANT POWER:Consider adding air cleaning varieties of plants such as BROMELIADS, DRACAENA, PEACE LILIES, ENGLISH IVY, JADE AND SPIDER PLANTS in all rooms of your home. These plants have been shown to be naturally effective at FILTERING OUT MANY COMMON HARMFUL VOLATILE ORGANIC COMPOUNDS (VOCS) INCLUDING ACETONE, BENZENE AND FORMALDEHYDE₁₇.

ESSENTIAL OILS AND CANDLES: If you enjoy scents in your space, utilize a DIFFUSER FILLED WITH PURE ESSENTIAL OILS. If burning candles, choose those that are paraffin free. Non – GMO soy candles are safe options but those made of BEESWAX are even better and also support the care and cultivation of our necessary pollinators, bees!

AIR FILTERS:Mold due to water damage, bacteria, germs, dust, dander, viruses and VOCs are common contaminants that can compromise the quality of the air in your home. Utilizing a HEPA FILTER AND/OR AIR SANITIZER can significantly increase air quality and would be recommended especially for INDIVIDUALS WHO STRUGGLE WITH CHRONIC SINUS CONGESTION, ALLERGIES, ASTHMA, HEADACHES, FATIGUE AND INFLAMMATORY CONDITIONS OF THE EYES, MUCOUS MEMBRANES AND RESPIRATORY TRACT. You may ALSO CONSIDER PURCHASING AIR FILTRATION SYSTEMS IF YOU LIVE IN A PARTICULARLY COLD CLIMATE which inhibits open window ventilation a good portion of the year.  If you’re in the market for an air filter, Intellipure, IQ Air and Guardian Molekule all offer good quality and highly recommended options.

WATER

Word on the street is that we are mostly water, therefore utilizing and protecting clean water as medicine is critical to vibrant health. Tap water quality can vary greatly depending on where you live but even in the United States, with some of the cleanest water supplies, CONTAMINANTS can frequently be found. These most often include LEAD, COPPER, ARSENIC, BACTERIA, VIRUSES, PARASITES, PHARMACEUTICALS, HERBICIDES, PESTICIDES AND RADON. If you are tempted to reach for bottled water in response I’d strongly advise you to turn elsewhere for a solution. BOTTLED WATER has been shown to absorb the ENDORCRINE DISRUPTING CHEMICALS from its plastic containers that can have significant negative impacts on our health and that of the environment.

(Read more here: https://kairoscw.com/2019/07/31/whats-the-problem-with-plastic/).

In addition, consumer watch groups have revealed that in a majority of products, BOTTLED WATER IS SIMPLY BOTTED TAP WATER… JUST SIGNIFICANTLY MORE EXPENSIVE!

A better solution is to invest in a quality WATER FILTER. These come in a variety of forms. If possible installing a whole house water filter is best as it filters not only drinking water but also shower and bath water. If you rent or are unable to purchase a large – scale system, there are plenty of counter or sink mounted filters available to meet your needs.

Check out the EWG.ORG TAP WATER DATABASE AS WELL AS WATER FILTER BUYING GUIDE TO FIND THE BEST SOLUTION FOR YOUR AREA AND SITUATION.

CLEANERS

Most commonly found household cleaners contain a variety of HARMFUL CHEMICALS that have been linked to ALLERGIES & RESPIRATORY ILLNESS (BLEACH, AMMONIA, QUATERNARY AMMONIUM COMPOUNDS, ETHANOLAMINES)_11,12, CANCERS (1-4 DIOXANE, FORMALDEHYDE)_8,15  and REPRODUCTIVE AND DEVELOPMENTAL TOXICITIES (BORIC ACID, DIETHYLENE GLYCOL MONOMETHYL ETHER)_{1, 5} . Yikes!

CURIOUS WHAT’S IN YOUR CLEANERS? EXPLORE THEIR SAFETY rating at the Environmental Working Groups Guide to Cleaners: https://www.ewg.org/guides/cleaners.  If your products don’t score well then considering switching to one of the EWG.ORG recommended products or reduce your cleaning costs by switching to BAKING SODA AND VINEGAR as your primary cleaners. These two basic components can clean just about anything. You can also ADD QUALITY ESSENTIAL OILS such as lemon or orange to up the cleaning power. In addition, most essential oils have antibacterial and antiviral properties that help kill non- beneficial bacteria on contact.

DETERGENTS AND SOAPS

Everybody seems to love that “clean” smell of their freshly washed clothes and linens but many commonly used detergents and dish soaps contain a variety of harmful CARCINOGENS and ENDOCRINE DISRUPTORS also found in personal care products such as SYNTHETIC FRAGRANCES, PHTHALATES and PARABENS. Similar to your cleaning arsenal CHECK OUT THE SAFETY OF YOUR LAUNDRY PRODUCTS STACK UP HERE : https://www.ewg.org/guides/categories/9-Laundry

Keep in mind that whatever detergent you wash in will be carried out in the wastewater as well remain in contact with your skin and inhaled during use. Look for POWDERED OR TABLET FORMS OF DETERGENTS AND DISH WASHING SOAP packaged in easily recyclable paper and free of all the offending chemicals and plastic containers. Making your own detergent is also simple and cost effective. Or consider switching to a MAGNETIC LAUNDRY WASHING SYSTEM that requires no detergent at all! If whitening or stain removal is required UTILIZE A HYDROGEN PEROXIDE BLEACH AS OPPOSED TO CHLORINE. Also DITCH THE LAUNDRY SHEETS IMMEDIATELY as they typically contain a host of carcinogens and endocrine disruptors that remain on your clothes and get vented into the air while drying.  Opt instead for WOOL DRYER BALLS which work wonderfully to fluff and soften your clothes and reduce static. Even better, save energy and cash by LETTING CLOTHES AIR DRY outside, or in a well- ventilated area inside.

 COOKWARE AND FOOD/BEVERAGE STORAGE

AVOID pans with PLASTICIZED NON- STICK COATINGS SUCH AS TEFLON and OPT FOR STAINLESS, CAST IRON OR ENAMEL INSTEAD. Teflon is made of the chemical Perfluorooctanoic acid(PFOA). PFOA is not a naturally occurring compound and yet it is found in the blood of most people living in industrialized countries. Animal studies with rats and primates have shown that PFOA CAUSES CANCER, LIVER DAMAGE, GROWTH DEFECTS, IMMUNE SYSTEM DAMAGE AND DEATH. PFOA has also been LINKED TO HIGH CHOLESTEROL in humans and an EPA advisory board reported that PFOA IS A “LIKELY” CARCINOGEN IN HUMANS _14. NEWERNON – STICK COOKWARE CONTAINING PFCS (PERFLUORINATED CHEMICALS) ARE ALSO BEST AVOIDED as their use has been linked to CANCERS, HORMONE AND REPRODUCTIVE ABNORMALITIES as well as DISEASES OF THE CARDIOVASCULAR AND IMMUNE SYSTEMS in humans _7.In addition, DITCH PLASTIC CONTAINERS AND BEVERAGE BOTTLES and STORE FOOD IN GLASS OR STAINLESS instead to avoid the toxic effects of chemicals leaching into food and drinks.

(Read more here: https://kairoscw.com/2019/07/31/whats-the-problem-with-plastic/)

CUTTING BOARDS

AVOID cutting boards made of PLASTIC and those containing the ANTIBACTERIAL CHEMICAL TRICLOSAN which has been banned for use in soaps in the US but still shows up in a variety of other products including home utensils, trash bags and toothpaste ( Read more here: https://kairoscw.com/2019/08/27/cleaning-up-your-personal-care-products/)

TRY UTILIZING GLASS OR CERAMIC as they are easy to sanitize and do not incur the knife damage or pose the health threats that plastic cutting boards do. Cutting boards made of a HARDER WOOD SUCH AS BAMBOO are also good choices as they resist scarring from knives and absorb very little moisture. SEALING YOUR CUTTING BOARDS ONCE PER MONTH helps restore the bacterial and moisture resistance capabilities. When sealing, choose a food grade oil such as rice bran, coconut, lemon oil or beeswax when sealing to prevent introducing toxins to your food. If you’re extra concerned about wood boards harboring bacteria, UC Davis researchers recommend “SANITIZING” small wooden cutting boards in the microwave since they do not tolerate being cleaned in the dishwasher _2.

PAPER PRODUCTS

Did you know that conventional TOILET PAPER, FACIAL TISSUES AND PAPER TOWELS OFTEN EXPOSE YOU TO HARMFUL CHEMICALS EVERY TIME YOU USE THEM?  These include SYNTHETIC FRAGRANCES AND LOTIONS as well as FORMALDEHYDE which is used to improve the strength of the paper product and CHLORINE employed to whiten paper products. Minimize your toxic exposure by purchasing products made of 100% RECYCLED, CHLORINE AND BPA FREE PAPER OR MORE SUSTAINABLE BAMBOO PRODUCTS.

When it comes to cleaning, consider utilizing old newspaper instead of paper towels for cleaning mirrors and glass and recycled old clothing cut up into rags for cleaning surfaces.

GARDENING

Getting out and digging in the dirt is good for your soul but synthetic pesticides and herbicides are definitely not! GLYPHOSATE the active component in ROUND UP, a commonly used herbicide on wheat, corn and soy crops as well as home gardening, can now be found widely in air, soil, food, water and human urine _9,13,3  and it’s producer Monsanto is currently in litigation in multiple cases linking the use of Round Up to Non – Hodgkin’s Lymphoma. In response to the significant health threats Glyphosate poses, Germany and Austria have already banned its use in their countries but at this point the EPA in the United States has failed to follow suit. Protect yourself and your surrounds today by opting for ORGANIC garden products instead. Create your own nutrient dense fertilizer by starting a WORM BIN or COMPOST PILE and thereby keep food waste out of the landfill. Also consider PLANTING NATIVE SPECIES in or around your garden to ATTRACT NATURAL PREDATORS and keep pesky pests at bay as well as ATTRACT NATIVE POLLINATORS to help make your harvest abundant. NOT SURE HOW TO GET STARTED?

GROWORGANIC.COM IS CHOCK FULL OF RESOURCES TO HELP YOU ON YOUR WAY!

PET CARE

We love those critters in our lives and choosing non- toxic products to aid in their care is beneficial for them and for our families.

*IN GENERAL: Start by making quality food and filtered water in non-plastic bowls the base of care. Also keep in mind that the chemicals that negatively affect us as humans also typically have negative effects on our pets. For example, when selecting grooming products, choose those free of chemicals that you would also avoid using on yourself (Read more here: https://kairoscw.com/2019/08/27/cleaning-up-your-personal-care-products/)

*FLEAS: If you live in an area where fleas are common consider utilizing essential oil soaps, sprays and diatomaceous earth preventatively. If you choose to use flea medications on your cat or dog opt for an oral version if your pet is able to handle them as opposed to topical varieties which can be absorbed by family members after touching their pets.

*DOGS:  When headed out on a dog walk choose compostable dog waste bags as most of these are made of plant fibers that break down easily as opposed to plastic that never goes away. Chew and other toys are helpful entertainment for Fido, when purchasing, choose non-toxic options such as rubber, hide, bones, or natural fibers to avoid your pooch getting a stomach full of harmful synthetic chemicals

*CATS: When it comes to litters, avoid most conventional brands as they typically contain HARMFUL SYNTHETIC FRAGRANCES AND HIGH LEVELS OF SILICA DUST that have been linked to pulmonary disease _10.Instead choose litter made from natural materials such as WOOD PELLETS, GRAINS OR PUT THOSE OLD PAPER SHREDS to work and make your own!

HOME FURNISHINGS

Carpeting, furniture, mattresses, paint and electronics are just a few home items that are notorious for their ability to “off gas” HARMFUL VOCS such as flame retardants like Polybrominated Diphenyl Ethers (PBDEs). PBDEs are abundant in: house dust, water, soil, animals and human tissues and have been shown to be DEVELOPMENTAL NEUROTOXINS AND ENDOCRINE DISRUPTORS₄. Some VOC off gassing can be easily noticed via phenomenon like that “new carpet smell” but many escape conscious detection. In order to protect yourself from these ubiquitous chemicals, utilize some of the above strategies of proper VENTILATION, AIR CLEANING PLANT SPECIES AND AIR FILTRATION SYSTEMS. In addition, consider REMOVING POTENTIAL KNOWN SOURCES OF TOXICITY. Before buying anything new check out THE HEALTHY LIVING HOME GUIDE AT EWG.ORG FOR TIPS ON WHAT TO AVOID AND HOW TO MINIMIZE VOC EXPOSURE IN NEW PRODUCTS.

CONSIDERING A REMODEL?

Be empowered that you have ample choices in materials and methods that will be beneficial for

Your family and that of the environment. Need a place to start? Check out Green Built Alliance’s homeowners resources here: https://www.greenbuilt.org/wp-content/uploads/2018/11/GreenHomeGuide-Bath.pdf?x95341

WHERE CAN I RECYCLE HAZARDOUS HOME PRODUCTS?

As you eliminate hazardous household products such as cleaners or paint please be sure to dispose of them properly to avoid environmental contamination. For a list of guidelines on recycling household products and a resource to locate the nearest facility to your home go to:

https://search.earth911.com/?utm_source=earth911-header&utm_medium=top-navigation-menu&utm_campaign=top-nav-recycle-search-button

LET FOOD BE YOUR DAILY MEDICINE FOR DETOX

It’s virtually impossible to avoid toxins in our current age but the good news is, we are hardwired to detox! IT’S ALSO CLEAR THAT YOUR ABILITY TO DETOX, WHILE SOMEWHAT SUBJECT TO GENETIC VARIATION, CAN LARGELY BE INFLUENCED BY YOUR DIETARY CHOICES!!!  An organic, plant – based diet rich in dark leafy greens, cruciferous vegetables, garlic, onions and at least 25 grams of fiber per day will naturally support your body’s own systems of detox. Adding in dandelion tea or greens and turmeric also directly supports the liver which bears the brunt of detox and is easily overloaded.

CHOOSE MINDFULLY FOR LIFE!

Knowledge IS power. Power to change. Power to enrich your life and the lives around you. Power to create a cleaner and more vibrant future…

IN WHAT WAYS CAN YOU CHOOSE TO USE THE POWER OF WHAT YOU KNOW TO MINIMIZE YOUR TOXIC LOAD AND BENEFIT THE GLOBAL COMMUNITY TODAY? WHAT FRIEND OR LOVED ONE CAN YOU SHARE THESE LIFE – GIVING TIPS WITH?

References

1.CDHS (California Department of Health Services, now California Department of Public Health). 2007. Glycol Ethers: Fact Sheet: California Department of Health Services, Occupational Health Branch, Hazard Evaluation System and Information Service (HESIS).

2.Cliver, D. O. (2002). Plastic and Wooden Cutting Boards. University of California—Davis Food Safety Laboratory.

3.Conrad, A., Schröter-Kermani, C., Hoppe, H. W., Rüther, M., Pieper, S., & Kolossa-Gehring, M. (2017). Glyphosate in German adults–Time trend (2001 to 2015) of human exposure to a widely used herbicide. International journal of hygiene and environmental health, 220(1), 8-16.

4.Costa, L. G., Giordano, G., Tagliaferri, S., & Caglieri, A. (2008). Polybrominated diphenyl ether (PBDE) flame retardants: environmental contamination, human body burden and potentialadverse health effects. Acta Bio Medica Atenei Parmensis, 79(3), 172-183.

5.EPA (U.S. Environmental Protection Agency). 2006. Boric Acid/Sodium Borate Salts: HED Chapter of the Tolerance Reassessment Eligibility Decision Document (TRED). PC Codes: 011001 (boric acid), 011102 (sodium tetraborate decahydrate), 011110 (sodium tetraborate pentahydrate), 011112 (sodium tetraborate anhydrous), 011103 (disodium octaborate tetrahydrate), 011107 (disodium octaborate anhydrous), 011104 (sodium metaborate).

6.Frequent use of certain candles produces unwanted chemicals. (2009, August 24). Retrieved September 27, 2019, from https://www.scsu.edu/news_article.aspx?news_id=832

7.Jogsten, I. E., Nadal, M., van Bavel, B., Lindström, G., & Domingo, J. L. (2012). Per-and polyfluorinated compounds (PFCs) in house dust and indoor air in Catalonia, Spain: implications for human exposure. Environment international, 39(1), 172-180.

8.Kano, H., Umeda, Y., Kasai, T., Sasaki, T., Matsumoto, M., Yamazaki, K., … & Fukushima, S. (2009). Carcinogenicity studies of 1, 4-dioxane administered in drinking-water to rats and mice for 2 years. Food and chemical toxicology, 47(11), 2776-2784.

9.Mercurio, P., Flores, F., Mueller, J. F., Carter, S., & Negri, A. P. (2014). Glyphosate persistence in seawater. Marine pollution bulletin, 85(2), 385-390.

10.Musk, A. W., Greville, H. W., & Tribe, A. E. (1980). Pulmonary disease from occupational exposure to an artificial aluminium silicate used for cat litter. Occupational and Environmental Medicine, 37(4), 367-372.

11.Obadia M, Liss GM, Lou W, Purdham J, Tarlo SM. 2009. Relationships between asthma and work exposures among non-domestic cleaners in Ontario. American Journal of Industrial Medicine 52(9): 716-723.

12.Sherriff A, Farrow A, Golding J, Henderson J. 2005. Frequent use of chemical household products is associated with persistent wheezing in pre-school age children. Thorax 60(1): 45-49.

13.Simonetti, E., Cartaud, G., Quinn, R. M., Marotti, I., & Dinelli, G. (2015). An Interlaboratory comparative study on the quantitative determination of glyphosate at low levels in wheat flour. Journal of AOAC International, 98(6), 1760-1768.

14.Steenland, K., Fletcher, T., & Savitz, D. A. (2010). Epidemiologic evidence on the health effects of perfluorooctanoic acid (PFOA). Environmental health perspectives, 118(8), 1100-1108.

15.Swenberg, J.A, Moeller, B.C, Lu, K., Rager, J. E., Fry, R.C. & Starr, T.B. (2013. Formaldehyde carcinogenicity research: 30 years and counting for mode of action, epidemiology and cancer risk assessment. Toxicologic pathology, 41(2), 181-189.

16.U.S. Environmental Protection Agency. 1987. The total exposure assessment methodology (TEAM) study: Summary and analysis. EPA/600/6-87/002a. Washington, DC.

17.Yang, D. S., Pennisi, S. V., Son, K. C., & Kays, S. J. (2009). Screening indoor plants for volatile organic pollutant removal efficiency. HortScience, 44(5), 1377-1381.