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  • Allergy Causes in Children & What Parents Can Do

    Allergy Causes in Children & What Parents Can Do

    Allergies happen when the immune system, which works to keep the body safe from germs, overreacts to a usually harmless substance (called an allergen). Allergens can be inhaled, eaten or injected (from stings or medicine), or they can come into contact with the skin. For some children, allergens can trigger symptoms such as sneezing, itching, skin rashes, wheezing or even a life-threatening allergic reaction.

    Some of the more common allergens are:

    • Pollens from trees, grasses and weeds

    • Molds, both indoor and outdoor

    • Dust mites that live in bedding, carpeting and other items that hold moisture

    • Animal dander from furry animals such as cats, dogs, horses and rabbits

    • Some foods and medicines

    • Venom from insect stings

    Are allergies inherited?

    Allergies tend to run in families. If a parent has an allergy, there is a higher chance that their child also will have allergies. This risk increases if both parents are allergic.

    How can I help my child?

    Identifying and avoiding the things your child is allergic to is best.

    If your child has an allergic condition, try the following:

    • Keep windows closed during the pollen season, especially on dry, windy days when pollen counts are highest.

    • Keep the house clean and dry to reduce mold and dust mites.

    • Avoid having pets and indoor plants.

    • Avoid things that you know cause allergic reactions in your child.

    • Prevent anyone from smoking anywhere near your child, especially in your home and car.

    • See your pediatrician for safe and effective medicine that can be used to help alleviate or prevent allergy symptoms.

    Allergic conditions, triggers & symptoms


    Anaphylaxis

    Foods, medicines, insect stings, latex and others

    Skin, gut, and breathing symptoms that may get worse quickly. Severe symptoms could include trouble breathing and poor blood circulation.


    Asthma

    Cigarette smoke, viral infections, pollen, dust mites, furry animals, cold air, changing weather conditions, exercise, airborne mold spores and stress

    Coughing, wheezing, trouble breathing (especially during activities or exercise); chest tightness


    Contact dermatitis

    Skin contact with poison ivy or oak, latex, household detergents and cleansers, or chemicals in some cosmetics, shampoos, skin medicines, perfumes and jewelry

    Itchy, red, raised patches that may blister if severe. Most patches are found at the areas of direct contact with the allergen.


    Eczema (atopic dermatitis)

    Sometimes made worse by food allergies or coming in contact with allergens such as pollen, dust mites, and furry animals. May also be triggered by irritants, infections or sweating.

    A patchy, dry, red, itchy rash in the creases of the arms, legs, and neck. In infants it often starts on the cheeks, behind the ears, and on the chest, arms and legs.


    Food allergies

    Any foods, but the most common are eggs, peanuts, milk, nuts, soy, fish, wheat and shellfish

    Vomiting, diarrhea, hives, eczema, trouble breathing and possibly a drop in blood pressure (shock)


    Hay fever

    Pollen from trees, grasses or weeds

    Stuffy nose, sneezing, runny nose; breathing through the mouth because of stuffy nose; rubbing or wrinkling the nose and face to relieve nasal itch; watery, itchy eyes; redness or swelling in and under the eyes


    Hives

    Food allergies, viral infections, and medicines such as aspirin or penicillin. Sometimes the cause is unknown.

    Itchy skin patches, bumps (large and small) commonly known as welts that are more red or pale than the surrounding skin. Hives may be found on different parts of the body and do not stay at the same spot for more than a few hours.


    Insect sting allergy

    Primarily aggressive stinging insects such as yellow jackets, wasps and fire ants

    Anaphylaxis


    Medication allergy

    Various types of medicines

    Itchy skin rashes, anaphylaxis

    When does my child need to see an allergist?
    In some cases, your pediatrician may recommend that your child see a board-certified allergist, a doctor who specializes in allergies. The allergist will usually:

    • Look for triggers for your child’s allergy.

    • Suggest ways to avoid the cause of your child’s symptoms.

    • Give you a treatment plan to follow.

    More information


    The information contained on this Web site should not be used as a substitute for the medical care and advice of your pediatrician. There may be variations in treatment that your pediatrician may recommend based on individual facts and circumstances.

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  • Fast Heartburn Relief with Antacids and Acid Reflux Meds for Better GERD Treatment

    Fast Heartburn Relief with Antacids and Acid Reflux Meds for Better GERD Treatment

    Antacids are among the most familiar acid reflux meds people reach for when heartburn or indigestion strikes, but they are only one part of the larger picture of GERD treatment.

    The best option depends on how fast relief is needed, how often symptoms occur, and whether there might be an underlying chronic condition such as GERD. Understanding how antacids compare with other acid reflux meds helps people use them more safely while recognizing when it is time to talk to a healthcare professional.

    Antacids Quick Heartburn Indigestion Relief Options Compared

    Heartburn and indigestion occur when stomach acid irritates the esophagus or causes upper abdominal discomfort after eating. Antacids provide rapid, short-term relief by neutralizing existing stomach acid rather than reducing acid production.

    They are widely available without a prescription, which makes them a common first-line choice for occasional, mild symptoms. However, they differ from longer-acting options used more often in GERD treatment, such as H2 blockers and proton pump inhibitors.

    What Are Antacids and How Do They Work?

    Antacids are medicines containing alkaline ingredients that neutralize excess stomach acid on contact.

    Common active ingredients include calcium carbonate, magnesium hydroxide, aluminum hydroxide, and sodium bicarbonate, available as chewable tablets, effervescent tablets, and liquids. Once taken, antacids act directly in the stomach, raising the pH and reducing the acidity that causes the burning feeling of heartburn.

    Because they work on acid that is already present, antacids can provide relief within minutes for many people. Their main limitation is duration: relief is usually short-lived compared with other acid reflux meds, so symptoms may return if triggers are not addressed.

    What Is the Fastest Relief for Heartburn?

    When immediate comfort is the goal, antacids are often among the fastest options available. Many calcium carbonate–based products begin to work in minutes because they dissolve or are chewed and quickly interact with stomach acid.

    Liquids may act even more rapidly because they spread over the stomach contents without needing to break down. For sudden heartburn after a heavy or spicy meal, these quick-acting antacids can be helpful for people who only experience symptoms occasionally.

    Antacids vs Other Acid Reflux Meds

    While antacids offer speed, other acid reflux meds are designed to provide longer-lasting control. The main categories available without prescription are antacids, H2 blockers, and proton pump inhibitors (PPIs), each with a distinct role in symptom relief and GERD treatment.

    What Is the Best Medication for Acid Reflux?

    There is no single “best” medication for everyone; the choice depends on symptom frequency and severity. Antacids suit people with mild, infrequent heartburn who mainly need rapid relief.

    H2 blockers, such as famotidine, reduce acid production by blocking histamine receptors in the stomach and typically take 30–60 minutes to act but last longer than antacids, according to Mayo Clinic.

    PPIs, such as omeprazole, block acid pumps in stomach cells and are often used for persistent symptoms or diagnosed GERD, though they can take days to reach full effect.

    In many GERD treatment plans, PPIs are used for regular or severe symptoms, while antacids are reserved for breakthrough discomfort. The pattern and impact of symptoms help guide which option is most appropriate.

    Antacids vs H2 Blockers vs PPIs: Which Works Fastest?

    For speed, antacids usually act the fastest because they directly neutralize existing acid. H2 blockers take longer to start working but provide several hours of relief by reducing new acid production. PPIs are the slowest to provide noticeable relief but offer the most sustained suppression when taken consistently.

    Someone with a single episode of heartburn after a large meal may do well with antacids, while frequent nighttime heartburn might be better managed with an H2 blocker. For confirmed GERD, clinicians often favor PPIs as a main therapy, with antacids used as needed.

    Over-the-Counter Antacids and Acid Reducers

    Pharmacies carry a wide range of antacids and acid reducers, and understanding basic differences can make choosing easier.

    What Are the Different Types of OTC Antacids?

    Magnesium-based antacids tend to work quickly and may have a mild laxative effect. Aluminum-based antacids may contribute to constipation, so many products combine magnesium and aluminum to balance these effects.

    Calcium carbonate antacids are popular for their strong neutralizing power and chewable form, while sodium bicarbonate products act quickly but can add extra sodium to the diet.

    These antacids are commonly used after heavy or trigger meals. Because they are easy to access, it can be tempting to use them often, but recurring symptoms may signal the need for evaluation and more structured GERD treatment.

    Which OTC Heartburn Medicine Works Best Overall?

    For many people, the best OTC heartburn medicine is the one that matches their symptom pattern. Occasional heartburn once or twice a month may be handled well with antacids alone, Cleveland Clinic.

    Several episodes per week may justify an H2 blocker taken before trigger meals or at bedtime, with antacids on hand for breakthrough episodes. Daily or severe symptoms, or suspected GERD, are reasons to discuss PPIs and broader GERD treatment with a clinician rather than relying only on self-care.

    Antacids and GERD Treatment: When to Use What

    GERD treatment aims to control symptoms and protect the esophagus from long-term damage. In that context, antacids are supportive tools rather than the main therapy.

    Antacids can relieve the burning and indigestion caused by GERD but are not considered a complete treatment on their own. GERD involves repeated reflux of stomach contents into the esophagus, often due to a weakened valve or other mechanical issues.

    While antacids temporarily reduce acidity, they do not stop reflux from happening or consistently prevent esophageal irritation, so GERD treatment usually relies more on PPIs or sometimes H2 blockers, plus lifestyle measures.

    Occasional use of antacids is generally acceptable when label directions are followed, but frequent, long-term use raises concerns about side effects such as constipation, diarrhea, gas, or mineral imbalances, depending on ingredients.

    Regular reliance on antacids can also delay recognition of more serious problems, and in GERD treatment it often signals the need for a more comprehensive approach.

    Antacids and Acid Reflux Meds for Smarter GERD Relief

    For most people, antacids remain a useful part of managing heartburn and indigestion, especially when symptoms are mild and occasional. When readers understand how antacids differ from other acid reflux meds, they can better choose between quick-relief products, longer-acting H2 blockers, and GERD treatment based on PPIs and lifestyle changes.

    Recognizing the limits of antacids, watching for persistent symptoms or warning signs, and seeking timely guidance helps individuals use these familiar medicines wisely while supporting long-term digestive health.

    Frequently Asked Questions

    1. Can antacids be taken on an empty stomach?

    Antacids can be taken on an empty stomach, but they often work for a shorter time because the stomach empties more quickly. Taking them after meals usually provides longer-lasting relief.

    2. Do antacids interfere with other medications?

    Yes, antacids can affect how some medicines are absorbed, especially certain antibiotics and thyroid medications. It is usually recommended to separate antacids from other drugs by at least 2 hours.

    3. Are antacids safe to use during pregnancy?

    Many antacids are considered reasonably safe in pregnancy when used as directed, but some ingredients (like high sodium or aspirin-containing products) should be avoided. Pregnant individuals should check with a healthcare professional before regular use.

    4. Can long-term antacid use cause nutrient deficiencies?

    Frequent antacid use may affect the absorption of nutrients like iron or certain B vitamins over time. Anyone needing antacids regularly should discuss longer-term GERD treatment options and monitoring with a clinician.



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  • A Meditation to Settle Mind and Body for Sleep

    A Meditation to Settle Mind and Body for Sleep

    If you’re feeling restless before bed or in the middle of the night, try this extended practice to soothe racing thoughts and ease tension in the body.

    There are so many reasons why we might struggle to get to sleep and stay asleep. Work or relationship stress, health concerns, hormonal changes, the state of the world—there’s plenty to keep us awake at night.

    Here, Mark Bertin offers a soothing sleep practice to help soften our restlessness, using the breath as a calming anchor to gently allow our busy minds and tense bodies to rest.

    This is a great go-to practice to keep as part of your regular sleep routine, or whenever you need support to settle mind and body. The more you do it, the more it will signal to your brain and body that it’s time for rest.

    A Meditation to Settle Mind and Body for Sleep

    Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.

    1. Find a comfortable posture, typically lying on your back. Allow your arms and legs to fall gently to the side. If this posture isn’t comfortable for you, then find another posture you’ll be able to relax into over the course of this meditation. 
    2. Keep your eyes open if you like, or allow them to lightly close. Begin the practice by taking a few deeper breaths and focusing as best as you’re able on that physical sensation your body makes with each breath, noting perhaps the rising and falling of your belly and chest. Perhaps a movement of the back of your body against whatever surface you’re lying on. 
    3. Let go of any sense that you’re trying to make anything specific happen. We can’t force ourselves to relax any more than we can force ourselves to sleep. But using that sense of physical movement that your body makes with each breath as a place to lightly anchor your awareness and attention. 
    4. Your mind may stay busy for now, and that’s normal. With a sense of gentleness and care, each time you notice your mind caught up in an emotional state or some pattern of thinking, simply come back with that sense of gentleness. You can say: I am aware I’m breathing in and aware I am breathing out. 
    5. We’ll begin a guided body scan in which we’ll be paying attention to different parts of our body, both as a way to bring our mind back from its thinking and the places it wanders and also as an opportunity to relax our body physically. 
    6. Start by bringing your awareness to your feet. You might notice touch or temperature. If you’re covered by a blanket, you might notice the sensation of the blanket draped over your feet and. For the next few minutes, when your mind wanders, bring your awareness back to your feet and let go a little bit of any tension or tightness you notice in your feet. No need to do anything with them, no need to move them around. 
    7. Notice any sense that you’re getting wound up a little bit, that you are caught up in the need for sleep or wanting things to be different than they are. So make that sense of care and letting go part of this practice, too. You can’t force that away, but noticing it’s part of the experience now and returning again to the sensation of your feet wherever they’re lying right now. 
    8. Next, move your awareness from your feet up into your lower legs. Relax them if you notice anything tight or uncomfortable. Stay patient with yourself as best as you’re able. 
    9. Next, move attention into your knees and your upper legs. Notice where your thoughts go or where your awareness wanders. Come back as many times as you need. 
    10. Next, move your awareness through your pelvis and your buttocks. Up into your lower back. Noticing the pressure against the bed or wherever you’re lying. Maybe there’s a sense of movement with each breath. 
    11. If at any point, because of discomfort or anything else, you feel like you need to make a little physical adjustment, that’s normal and that’s okay too. Maybe settling and observing for a few breaths, and then with a sense of intention, make whatever adjustment you need to make next. 
    12. Now, move your awareness into your upper back—a place many of us hold a lot of tension and tightness. Respect that and pay attention to it, while also letting go and relaxing whatever you find available right now. Stay patient with your mind for staying busy and come back to your body as many times as you need. 
    13. Next, move your awareness to your belly. Note if you like the gentle rising and falling of your belly with each breath. Note any other physical sensations that might be happening now in this part of your body. Often in the belly, we also encounter some reflection of our emotional state. Note that and let go a little bit if you can—not forcing it away, but recognizing it and releasing a little bit if you’re able to do that right now. 
    14. Now, shift your awareness into your chest. Keep using that same perspective of observing patience. Note the movement as your body breathes. Note any reflection of your emotional state in this moment. And then without forcing anything, see if you can sustain that awareness and let go a little bit around it. Ease up if there’s a sense of tightness or tension there. 
    15. What if that becomes difficult? That’s okay. Simply come back to that physical movement of your body with each breath. 
    16. Now, move your awareness into your hands. Relax your hands. Ease all the muscles of your palms and the back of your hands and your fingers and let go. 
    17. When you’re ready, transition to your forearms. Then your upper arms and your shoulders with that same sense of awareness and letting go. Then your shoulders and relaxing your shoulders. Your neck and relaxing your neck. And then noticing your facial expression and the muscles of your face. And relaxing your facial expression as much as you’re able. And then the entirety of your head. 
    18. Now, expand your awareness for a few moments to the entirety of your body. Use your breath as an anchor, if that open awareness is too distracting. There’s nothing special to do right now, except as best as you’re able, noticing the state of your mind and returning to your body. 
    19. As we continue this practice with a sense of open awareness, it might be helpful to add a short mental phrase, such as I am aware I’m breathing in and aware I am breathing out. Allow your body and mind to settle into this space, not wrestling with thoughts or emotions, but perhaps engaging with them a little more gently, noticing them and coming back again to the breath as many times as you need. 
    20. Continue now, as long as you need, with this sense of body awareness and letting go, allowing things to be. There will be no ending bell. Simply let yourself drift now, into a healthy night’s sleep.



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  • Acute Hives versus Chronic Hives

    Acute Hives versus Chronic Hives

    hivesNearly one in four people have experienced itchy, red or white bumps, welts or patches on the skin called hives. The medical name for this condition is urticaria (ur-tih-CAR-ee-uh). Some hives are classified as acute hives and other cases are chronic. The difference depends on how long the symptoms last.

    Acute Hives

    The word “acute” refers to a short period of time. Acute hives can last less than a day, or up to six weeks. Acute hives can be a reaction triggered by coming in contact with an allergen such as a food, animal dander, insect bite, latex or pollen. Identifying and avoiding the trigger can help prevent this allergic reaction from reoccurring.

    Medications can potentially trigger hives. Reactions to medications can happen anytime throughout the life cycle of taking the medication. Hives can also occur from non-allergic causes. These include heat, stress, exercise or exposure to certain chemicals. One of the most common causes of acute hives in children is a viral infection.

    Chronic Hives

    Unlike acute hives, chronic hives stick around for a longer period of time. The majority of people suffering from chronic hives have symptoms lasting longer than one year. Most chronic hives are idiopathic, meaning that the exact cause cannot be identified, although many are associated with autoantibodies to Immunoglobulin E or IgE, and some may be autoimmune related. Only a small percentage of chronic hives are due to an allergy. Routine testing such as general blood counts or screens are not cost-effective, nor do these tests make a difference in treatment strategies to relieve the symptoms at the present time. In the future, blood tests may be helpful to determine how well someone’s hives are likely to respond to certain medications.

    Symptom Relievers

    Whether acute or chronic, hives are often very itchy. This is because the swelling occurs in the layer of skin that has many nerve endings. While most cases of hives get better on their own, here are some tips to reduce the itching and swelling:

    •    Avoid hot baths or showers

    •    Wear loose-fitting clothing

    •    Take antihistamines

    Severe flare-ups may require taking corticosteroids to reduce inflammation. Chronic hives often need more advanced treatments on a long-term basis. 

    In rare instances, hives can be a symptom of a life-threatening condition called anaphylaxis. Call 911 if you experience hives along with any of these symptoms:

    •    Fainting

    •    Shortness of breath

    •    Tightness in your throat

    •    Tongue or face swelling

    •    Wheezing

    Did you know?

    •    Angioedema (an-gee-oh-eh-dee-ma) is a reaction that affects deep layers of tissues underneath the skin.

    •    Hives are not contagious, but they can move from one location on the body to another.

    •    Both children and adults can suffer from hives.

    To the Point

    Hives that last from a few minutes to six weeks are acute hives. Chronic hives last longer, often lasting or reoccurring for more than one year.

    The AAAAI’s Find an Allergist / Immunologist service is a trusted resource to help you find a specialist close to home.

    9/10/2025





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  • Antihypertensives and Hypertension Drugs Plus Lifestyle Steps for Long Term BP Control

    Antihypertensives and Hypertension Drugs Plus Lifestyle Steps for Long Term BP Control

    Blood pressure medications and lifestyle changes often work best when they are used together, especially for people who need long‑term BP control with antihypertensives and other hypertension drugs.

    High blood pressure usually develops silently over years, so combining evidence‑based treatments with everyday habits helps lower numbers while also protecting the heart, brain, and kidneys. When both approaches are aligned, individuals have a better chance of reaching and maintaining healthy blood pressure targets.

    Why Combine Blood Pressure Medications and Lifestyle Changes?

    High blood pressure increases the risk of heart attack, stroke, kidney disease, and vision problems, even when a person feels fine. Antihypertensives and other hypertension drugs lower blood pressure through different mechanisms, such as relaxing blood vessels, reducing fluid volume, or slowing the heart rate.

    Lifestyle changes, including diet, physical activity, and weight management, support these effects and can sometimes reduce the doses or number of medications needed.

    When doctors suggest combining medication with lifestyle adjustments, they base this on blood pressure readings, other medical conditions, and overall cardiovascular risk.

    Those with very high readings or organ damage usually need hypertension drugs promptly instead of relying on lifestyle changes alone. Over time, consistent BP control lowers the chance of serious complications and supports better long‑term health.

    Main Types of Hypertension Drugs

    There are several major classes of antihypertensives, and each type works in a different way. Physicians choose among these hypertension drugs based on age, other illnesses, possible side effects, and how high the blood pressure is at baseline. Often, more than one class is combined to achieve steady BP control.

    ACE inhibitors block the formation of a hormone that narrows blood vessels, making it easier for blood to flow, and are frequently used in people with diabetes or kidney disease, according to the Centers for Disease Control and Prevention.

    ARBs, or angiotensin receptor blockers, act on the same system but block the receptor, and they are often used when ACE inhibitors cause cough or are not well tolerated. Diuretics, or “water pills,” help the kidneys remove excess salt and water from the body, lowering blood volume and pressure and are often a first‑line option.

    Calcium channel blockers relax the muscles in blood vessel walls and can be particularly helpful in some older adults and certain ethnic groups. Beta‑blockers reduce heart rate and the force of heart contractions, which can lower blood pressure and are especially useful when heart disease or certain arrhythmias are present.

    Additional antihypertensives, such as aldosterone antagonists or fixed‑dose combination pills, may be used in resistant hypertension when standard treatments alone do not provide adequate BP control.

    Can Lifestyle Changes Alone Control High Blood Pressure?

    In some people with mild hypertension and no other major risk factors, lifestyle changes alone may be enough to bring blood pressure into a healthy range.

    This is more likely when baseline readings are only slightly elevated and when individuals follow a structured plan closely. In many cases, however, lifestyle measures and antihypertensives work together rather than in place of each other.

    A heart‑healthy eating pattern with plenty of fruits, vegetables, whole grains, and lean proteins supports BP control by improving blood vessel function and reducing excess sodium. Limiting salt intake, avoiding highly processed foods, and cooking more meals at home can meaningfully lower daily sodium levels.

    Gradual weight loss, especially around the waist, and regular physical activity such as brisk walking, cycling, or swimming also contribute to lower blood pressure over time.

    Limiting alcohol, avoiding tobacco, and managing stress with strategies like deep breathing, stretching, or mindfulness further assist BP control.

    Even short daily activity, such as several five‑ to ten‑minute walks, can help those who cannot exercise for long periods. These lifestyle changes are recommended for everyone with elevated blood pressure, whether they take hypertension drugs or not.

    Combining Antihypertensives and Lifestyle for Better BP Control

    For many adults, the most effective strategy is to combine antihypertensives with practical lifestyle changes instead of relying on a single approach.

    Hypertension drugs can bring levels down more quickly, which is important in preventing complications, while lifestyle habits help maintain these gains and may enhance the impact of the medications. This combined route often offers more flexibility in adjusting doses and tailoring treatment over time.

    Monitoring is central to good BP control. Home blood pressure monitors allow individuals to track readings between clinic visits and show how well antihypertensives and lifestyle changes are working together.

    Recording readings at consistent times, such as morning and evening before medications or meals, gives a clearer picture than occasional checks alone.

    Regular follow‑up with a healthcare professional helps review averages, address side effects, and adjust doses or add new medications when needed. Blood and urine tests may be used to check kidney function and electrolyte levels, especially when certain drug classes or higher doses are used.

    Over time, this careful monitoring supports a personalized mix of hypertension drugs and lifestyle strategies that best fit each person’s health profile and preferences.

    Side Effects, Adherence, and Long‑Term BP Control

    Like all medications, antihypertensives can cause side effects, although many are mild and manageable. Some people notice dizziness, fatigue, frequent urination, or ankle swelling, depending on the drug class.

    Reporting these symptoms allows clinicians to adjust the dose, change timing, or switch to a different hypertension drug when appropriate.

    Lifestyle choices can sometimes ease or reduce the impact of minor side effects, such as staying hydrated, rising slowly from sitting or lying, and maintaining gentle, regular physical activity.

    Individuals are generally advised not to stop antihypertensives on their own, since abrupt changes can destabilize BP control and raise health risks. Tools like pill organizers, smartphone reminders, and written logs can support daily medication use and help people stay on track.

    Long‑Term Heart Health With Antihypertensives and Lifestyle Changes

    For those living with high blood pressure, viewing antihypertensives and lifestyle changes as partners can reshape how BP control is approached.

    Hypertension drugs provide a reliable way to lower numbers and reduce immediate cardiovascular risk, while diet, movement, weight management, and stress reduction strengthen those effects and support overall heart health.

    When both elements are built into daily routines and reviewed regularly with a healthcare professional, many people are better able to reach stable BP control, protect vital organs, and maintain healthier lives over the long term.

    Frequently Asked Questions

    1. Can blood pressure return to normal after starting antihypertensives?

    Yes, many people reach target BP with antihypertensives plus lifestyle changes, but they usually need ongoing treatment to keep levels in a healthy range.

    2. Is it safe to take antihypertensives at night instead of in the morning?

    Timing can be adjusted, but it should be done under medical guidance; some people benefit from evening dosing, while others do better with morning schedules.

    3. Do all hypertension drugs cause weight gain or fatigue?

    No, side effects vary by drug class and person; if weight or energy changes appear, doctors can often switch or adjust medications.

    4. Can someone with controlled BP ever stop taking hypertension drugs?

    Sometimes, after sustained control and major lifestyle improvements, doctors may carefully taper doses, but stopping is never recommended without supervision.



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  • Prunes: Nature’s Answer to Constipation

    Prunes: Nature’s Answer to Constipation

    Prunes, figs, and exercise are put to the test as natural home remedies for constipation.

    The act of defecation is very private and the object of cultural taboos, so much so that it’s rarely thought of, even by physicians—but it should be. Constipation accounts for three million annual visits to doctors in the United States and 800,000 emergency room visits. Depending on how you define it, up to 80% of the population may be suffering. Even people who don’t think they’re constipated may very well be clinically constipated. A quarter of so-called healthy study participants reported experiencing “incomplete emptying,” and about half “indicated increased straining.” In fact, more than half had found blood on their toilet paper within the past year. In severe cases, the blood pressure spike associated with straining while passing stool can even trigger a heart attack or a stroke.

    There are drugs for it. There are always drugs, resulting in side effects like nausea, diarrhea, headache, and abdominal pain, leaving most patients unsatisfied. So why not instead just try to treat the cause? Common causes of chronic constipation include a lack of whole plant foods containing fiber or insufficient water intake, so changing one’s diet and lifestyle is the preferred method for constipation relief. Such nonpharmacological, clinically effective interventions include engaging in physical activity for about 30 minutes a day.

    A systematic review and meta-analysis found that aerobic exercise interventions help, starting at about 140 minutes a week. And then, of course, a diet centered around whole plant foods—the only naturally concentrated sources of fiber—helps as well. Any plants in particular?

    When elderly women with severe constipation were given about a dozen prunes a day, they experienced significant improvement within the first week. The control group in the study wasn’t told to do anything, though. When one group does something while the other does nothing at all, you can’t discount the placebo effect. And, indeed, the placebo effect for constipation trials can range up to 44%, meaning up to nearly half of the people given a sugar pill claimed to experience an improvement.

    That’s why we need studies like this: Participants were randomized to about 8 prunes a day plus a large glass of water, 12 prunes and water, or just the water alone. So, even the control group got an intervention (the water), which might help with constipation. Previous studies mostly assigned about 10 prunes a day, so the researchers wanted to see if more prunes provided greater benefit or whether fewer would work just as well. They found a significant improvement in stool bulk on the prunes and a significant increase in bowel movement frequency, as you can see below and at 2:45 in my video Prunes: A Natural Remedy for Constipation, though there was no real difference between 8 and 12 prunes. So, 8 a day seems sufficient.

    Prunes even seem superior to psyllium, sold as Metamucil, beating it out in terms of improved stool frequency and consistency.

    We used to think it was just all the fiber in prunes that was helping, but prune juice evidently works too, which, like most juices, has had the fiber removed. Other potential active components include a natural sugar alcohol known as sorbitol that’s used in some sugar-free gums. Once you eat more than a dozen or so large prunes a day, however, the dose of sorbitol could start reaching laxative levels in susceptible individuals. So, be careful.

    If you don’t have constipation, should you avoid prunes? That question has been put to the test, and the answer appears to be no—most people should be able to eat a dozen or so a day without any issues. In fact, it’s interesting to note that prunes have been traditionally used as a laxative and an antidiarrheal remedy.

    What about dried figs, one of the few medicinal plants mentioned explicitly in the Bible? Researchers took patients with the type of irritable bowel syndrome (IBS) characterized by constipation and randomized them to one fig with breakfast and one fig with lunch, each with a glass of water, and there was a significant improvement in frequency of defecation and a significant drop in the frequency of hard stools, compared to the control. But what was the control? The control group was just asked to continue their normal diet. In other words, do nothing special. The placebo response for irritable bowel is infamous. Give people with IBS a fake sugar pill, and sometimes 72% say they magically feel better.

    That’s why we need this kind of study: a randomized, double-blind, placebo-controlled trial. Researchers made a gross-sounding fake fig paste placebo that supposedly had the same taste, smell, and appearance as the real deal. Those who got the real figs, about six a day, seemed to experience “a significant reduction in colon transit time and a significant improvement in stool type [consistency] and abdominal discomfort,” compared to the placebo. Researchers measured transit time by having people swallow little beads that would show up on X-rays so they could track the progress through their digestive system. They found that those eating the real figs sped up their gut movement by a full 24 hours. Defecation frequency per week didn’t beat out placebo, though. In fact, they tested so many different outcomes, even the stool consistency and abdominal discomfort results may have been statistical flukes. So, it looks like prunes would be the better treatment choice.

    Doctor’s Note

    What about carbonated drinks? See Club Soda for Stomach Pain and Constipation.

    I previously discussed prunes and constipation in Prunes vs. Metamucil vs. Vegan Diet.

    What else can prunes do? See Prunes for Osteoporosis.

    Can we do anything else for IBS? Check out the related posts below.



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  • Why the Way You Breathe at Night Changes Everything

    Why the Way You Breathe at Night Changes Everything

    Most people have never once thought about how they breathe while asleep. You close your eyes, and breathing just happens. But here’s what a lot of sleep research in recent years has made increasingly clear: the route that air takes into your body during those eight hours — through your nose or through your mouth — has a measurable and underappreciated effect on how recovered you feel when you wake up.

    This isn’t a fringe idea. It’s grounded in well-established physiology. The nose and the mouth are not interchangeable entry points for air. They serve fundamentally different biological functions, and those differences become especially significant when the body is in its most vulnerable, lowest-conscious state: sleep.

    Your Nose Is Not Just a Hole in Your Face

    The nasal passages are one of the more sophisticated pieces of biological engineering in the human body. As air passes through the nose, it gets filtered, warmed, and humidified before reaching the lungs — a conditioning process that the mouth simply cannot replicate. Nasal hairs and mucous membranes trap dust, allergens, bacteria, and viruses before they reach the respiratory tract.1

    But the more significant function — and the one that’s drawn the most attention from researchers — is what the nose does with a molecule called nitric oxide (NO).

    THE NITRIC OXIDE MECHANISM

    The paranasal sinuses continuously produce nitric oxide, a vasodilating gas that is carried into the lungs with each nasal breath. Once in the lungs, NO helps dilate blood vessels in the alveoli — the tiny air sacs where gas exchange occurs — allowing for more efficient oxygen transfer into the bloodstream.

    Research published in Acta Physiologica Scandinavica found that transcutaneous oxygen tension (tcPO2) was 10% higher during nasal breathing compared to mouth breathing in healthy subjects.2 A separate analysis found that introducing nasal-derived air to intubated patients — who cannot self-inhale nasal NO — increased arterial oxygen levels (PaO2) by 18%.2

    Critically, nitric oxide is not released during mouth breathing. When you breathe through your mouth, you bypass the sinus system entirely and forgo this mechanism with every breath.

    Beyond oxygen delivery, nitric oxide also acts as a natural bronchodilator — relaxing and widening the airway passages — and has demonstrated antimicrobial properties in laboratory and clinical models, helping to reduce pathogen load in inhaled air.3 It also activates the parasympathetic nervous system, the branch associated with rest and recovery, rather than the sympathetic “fight or flight” pathway that mouth breathing tends to engage.4

    What Happens When You Breathe Through Your Mouth at Night

    More than half of adults in the United States identify as mouth breathers, particularly during sleep.5 For many, this is habitual — a pattern so ingrained it goes entirely unnoticed. But the downstream effects accumulate over time in ways that are both physiological and functional.

    A study published in the European Respiratory Journal compared upper airway resistance during sleep under nasal and oral breathing conditions in healthy subjects. The finding was striking: upper airway resistance during oral breathing was more than double that of nasal breathing (median 12.4 vs. 5.2 cmH₂O·L⁻¹·s⁻¹).6 The same study found that obstructive apneas and hypopneas — brief episodes where breathing is partially or fully interrupted — were dramatically more frequent when subjects breathed orally, with an apnea-hypopnea index of 43 versus 1.5 under nasal breathing.6

    FUNCTION NASAL BREATHING MOUTH BREATHING
    Air filtration Filters dust, allergens, pathogens via nasal hairs and mucus Unfiltered air reaches lungs directly
    Air humidification Warms and humidifies air before it reaches the airway Dry, untempered air — dehydrates mouth and throat
    Nitric oxide (NO) Released from sinuses with every breath; +10–18% O₂ uptake NO is not released; oxygen efficiency reduced
    Upper airway resistance Low — supports unobstructed airflow during sleep More than 2× higher — increases apnea/hypopnea risk
    Nervous system response Activates parasympathetic (rest & recovery) pathway Activates sympathetic (stress) pathway
    Oral health Maintains oral moisture and microbiome balance Dry mouth, elevated bacteria, halitosis risk
    Brain oxygenation Supported by higher O₂ saturation in blood Reduced hippocampal and cerebellar oxygenation observed in fMRI studies

    Beyond these acute effects, a 2025 review published in Thoracic Research and Practiceexamined the neurological implications of chronic oral breathing. Using functional MRI data, researchers found that individuals with oral breathing patterns exhibited a measurably reduced blood oxygenation level-dependent signal in the hippocampus, brainstem, and cerebellum — regions associated with memory consolidation, motor regulation, and autonomic control.7 Impairments in working memory, olfactory memory, and arithmetic performance were also observed among chronic mouth breathers.7

    “You don’t have to be diagnosed with sleep apnea to feel the effects of mouth breathing. The effects are cumulative and mostly invisible — until you stop.”

    Why Sleep Is When It Matters Most

    During waking hours, people unconsciously switch between nasal and oral breathing depending on activity, posture, and nasal congestion. The body has some ability to self-correct. During sleep, however, that self-regulation disappears. If you’re a mouth breather at night, you’re spending six to eight hours in a physiological state that your body was never optimally designed for — repeatedly, every night.

    The cumulative effects are familiar to many: waking up with a dry or sore throat, a sense of fatigue that doesn’t match the hours slept, morning brain fog, or a tendency to snore. These are not random. They are predictable consequences of bypassing the nasal respiratory system for extended periods.

    Healthy subjects with normal nasal resistance, notably, breathe almost exclusively through the nose during sleep — even without conscious effort.6 Oral breathing at night is not a natural default; it is a deviation from the body’s intended respiratory pattern, typically caused by nasal congestion, structural factors, or habituated behavior.

    What You Can Actually Do About It

    The practical question is how to address nighttime mouth breathing — particularly when the cause isn’t structural (like a deviated septum or enlarged adenoids) but habitual.

    • Rule out structural causes firstChronic nasal congestion, allergies, a deviated septum, or enlarged tonsils and adenoids are the most common reasons people mouth breathe at night. If you experience persistent nasal obstruction, a consultation with an ENT specialist or sleep physician is the appropriate first step before trying any behavioral interventions.
    • Address congestion and inflammationSaline nasal rinses, nasal strips, or medically prescribed intranasal steroids can meaningfully improve nasal airflow. Allergen control in the bedroom — using HEPA filters, washing bedding regularly, controlling humidity — is often underestimated.
    • Build the nasal breathing habit during the dayDaytime nasal breathing trains the associated musculature and reduces habitual oral breathing patterns during sleep. Myofunctional therapy — guided exercises for the tongue and orofacial muscles — is an evidence-supported approach for retraining these patterns.5
    • Consider mouth taping as a supportive tool — with appropriate caveatsFor individuals without sleep-disordered breathing who simply want to maintain nasal airflow during sleep, purpose-designed mouth sleep tapes have emerged as a practical option. Products like Adellina’s mouth sleep tape are developed specifically for overnight use, with skin-safe adhesive formulations and breathable construction that allow comfortable wear across a full night. The key distinction from improvised alternatives is material design: skin-friendly, low-irritation adhesives that are appropriate for the delicate facial skin around the lips. However, mouth taping is not appropriate for everyone — see the cautions below.
    • Optimize your sleep environmentDry air in the bedroom — particularly common in winter with central heating — contributes to mouth dryness and increased open-mouth breathing. A cool-mist humidifier can make nasal breathing more comfortable and reduce irritation.

    IMPORTANT: WHO SHOULD NOT USE MOUTH TAPE

    Mouth taping is not appropriate for individuals with diagnosed or suspected obstructive sleep apnea, severe nasal congestion or obstruction, respiratory conditions, or any difficulty breathing through the nose at rest. If you snore regularly or have been told you stop breathing during sleep, a sleep study and medical consultation should precede any behavioral sleep intervention.

    A 2025 systematic review in PLOS ONE noted that while mouth taping may show benefit for mild sleep-disordered breathing in certain controlled settings, its use as a home remedy for sleep apnea is considered potentially unsafe and is not a recognized medical treatment.8 When in doubt, consult a healthcare provider before starting.

    The Takeaway

    Sleep research has historically focused on duration — the eight-hour target — and on macro-level disorders like sleep apnea. The quality of airflow during those hours has received comparatively little consumer attention, despite having a well-documented influence on oxygen delivery, nervous system regulation, airway resistance, and even brain oxygenation.

    The growing interest in nasal breathing as a foundational sleep habit is, in this context, a reasonable response to a gap in how most people think about sleep hygiene. You can control your sleep environment, your pre-sleep routine, and your exposure to light and screens. You can also — with appropriate care and guidance — pay attention to how you breathe.

    For most people, the change in how they feel after even a few nights of uninterrupted nasal breathing is the clearest argument for taking it seriously. The physiology isn’t complicated. The body already knows what to do — it just needs the chance to do it.

    SCIENTIFIC REFERENCES

    1. Turowski, J. (Cleveland Clinic). “Nasal Breathing: Filtration, Humidification, and Respiratory Defense.” Referenced in Universal Health Fellowship, “Nose vs. Mouth Breathing and Sleep,” 2024. universalhealthfellowship.org
    2. Lundberg, J.O., et al. “Inhalation of nasally derived nitric oxide modulates pulmonary function in humans.” Acta Physiologica Scandinavica, 1996. PubMed ID: 8971255. tcPO₂ 10% higher in nasal vs. oral breathing; PaO₂ increased 18% with nasal-air supplementation in intubated patients. pubmed.ncbi.nlm.nih.gov
    3. Åkerström S. et al. “Nitric Oxide Inhibits the Replication Cycle of Severe Acute Respiratory Syndrome Coronavirus.” Journal of Virology, 2005. Also: Kawakami Y. et al., “Could nasal nitric oxide help to mitigate the severity of COVID-19?” Microbes and Infection, 2020. pmc.ncbi.nlm.nih.gov
    4. Galante, D. (NJ ENT/Sleep Specialist). “Nasal Breathing and the Autonomic Nervous System.” drgalante.com
    5. American Journal of Physiology — Regulatory, Integrative and Comparative Physiology. Referenced in: “Mouth Breathing vs. Nose Breathing,” Dr2thofbuffalo.com, 2025. “More than half of US adults identify as mouth breathers.” dr2thofbuffalo.com
    6. Fitzpatrick, M.F., et al. “Effect of nasal or oral breathing route on upper airway resistance during sleep.” European Respiratory Journal, 2003; 22(5):827–832. Oral breathing AHI: 43±6 vs. nasal AHI: 1.5±0.5. Upper airway resistance oral: 12.4 vs. nasal: 5.2 cmH₂O·L⁻¹·s⁻¹. publications.ersnet.org
    7. Bayrak, Ö., Polastri, M., Pehlivan, E. “Effects of Nasal and Oral Breathing on Respiratory Muscle and Brain Function: A Review.” Thoracic Research and Practice, 2025; 26(3):145–151. fMRI findings: reduced hippocampal, brainstem, cerebellar BOLD signal in oral breathers. doi:10.4274/ThoracResPract.2024.24061. thoracrespract.org
    8. Rapoport, D.M., et al. “Breaking social media fads and uncovering the safety and efficacy of mouth taping in patients with mouth breathing, sleep disordered breathing, or obstructive sleep apnea: A systematic review.” PLOS ONE, 2025; 20(5):e0323643. doi:10.1371/journal.pone.0323643. pmc.ncbi.nlm.nih.gov

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  • Thyrafemme Balance – Presentation

    Thyrafemme Balance – Presentation

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  • Seven Strengths for an Uncertain World

    Seven Strengths for an Uncertain World

    I remember standing in my kitchen one morning, drawn to check my phone to find out what’s happening in the world before I’d even made my first cup of tea. A sad news story,  three urgent emails, and a text that seemed to be screaming for a response. I set the phone down on the counter, took a slow breath, and asked myself a question that has stayed with me: What kind of person do I need to be to live well in today’s world?

    That question isn’t abstract. It is, I believe, a key question of our time. Because the world isn’t going to slow down or untangle itself. And the uncertainty isn’t going to resolve neatly.

    The real work isn’t “out there,” just waiting for the right political leader or the right set of circumstances and then everything is fine. The real work begins inside each of us.

    So the real work isn’t “out there,” waiting for the right political leader or the right set of circumstances and then everything is fine. The real work begins inside each of us.

    Over many years of teaching mindfulness, in hospitals, boardrooms, community halls, and online, I’ve come to believe that there are a set of core inner strengths or qualities that help human beings not just cope with difficulty, but to grow and flourish from them.

    These aren’t personality traits you’re either born with or not. Think of them less like fixed features and more like seeds that grow into beautiful flowers. They just need regular watering. And they can grow. And when they do, everything changes. Not just for you, but for everyone around you. This inner garden is for all to enjoy and flourish within it.

    Strengths Aren’t Born. They’re Grown.

    Early in my mindfulness teaching ‘career’, I used to hear people say things like, “Oh, you’re just naturally calm” or “Some people are just more resilient.” I understood why they said it. Because when you’re in the thick of anxiety, inner peace can look like someone else’s birthright. But neuroscience, and thousands of years of contemplative tradition, tell a different story.

    The brain is neuroplastic. It changes with repeated experience. And you are the way your brain responds. Every time you pause before reacting, you’re literally reshaping neural pathways. Every time you choose gratitude over complaint, or compassion over judgment, you’re strengthening something real within you.

    The brain is neuroplastic. It changes with repeated experience. And you are the way your brain responds. Every time you pause before reacting, you’re literally reshaping neural pathways. Every time you choose gratitude over complaint, or compassion over judgment, you’re strengthening something real within you.

    The seven strengths I want to share with you aren’t ideals to aspire to from a distance. They’re capacities you can develop, starting today, starting with one minute if that’s all you have. Because watering seeds doesn’t have to take all day.

    The Seven Strengths: A Tour

    1. Compassion

    We often think of compassion as something we extend outward. To suffering strangers, to difficult relatives or to a fractured world. But the most important discovery in compassion research is that it has to begin closer to home. Self-compassion: treating yourself with the same warmth you’d offer a dear friend in trouble, isn’t selfish. It’s the foundation that makes caring for others sustainable. You cannot pour from an empty cup. When you’re stuck in a self-criticism loop, you don’t have the inner resources to meet others with kindness. Compassion, turned inward first, becomes the well the whole world drinks from.

    2. Flexibility, Growth, and Grit

    A willow tree doesn’t resist the storm. It bends and yet its roots hold. That image captures something essential about the strength of flexibility. Life will not cooperate with our plans. The pandemic reminded us of that. The question isn’t whether setbacks will come, but whether we can learn from them. A growth mindset, the understanding that our abilities and circumstances are not fixed, transforms even our worst moments into data points on the journey.

    3. Purpose, Contribution, and Harmony

    I once asked a group of executives what they wanted their legacy to be. The room went quiet in a way that surprised them. Most of us spend so much time living from task to task, that we rarely stop to ask what we’re actually building long term. Purpose is the compass that makes navigation possible. It doesn’t have to be grand. For many people, purpose lives in small, daily acts of contribution: being genuinely present for a child, creating something beautiful, alleviating someone’s pain. When you know why you’re here, the how becomes much less overwhelming.

    In a world brimming with bad news, choosing joy can feel almost irresponsible, like cheerfully whistling while the house is burning. But this misunderstands what joy actually is. Joy isn’t denial. It’s not turning away from suffering. It’s the capacity to remain open to beauty, connection, and warm-heartedness even while holding the weight of what’s hard.

    4. Happiness, Gratitude, and Joy

    In a world brimming with bad news, choosing joy can feel almost irresponsible, like cheerfully whistling while the house is burning. But this misunderstands what joy actually is. Joy isn’t denial. It’s not turning away from suffering. It’s the capacity to remain open to beauty, connection, and warm-heartedness even while holding the weight of what’s hard. Gratitude, its close companion, works like a muscle too. The more deliberately you notice what is good, the more naturally your nervous system orients toward it. Joy is not a luxury. It is fuel. Without it, even the most committed activist, caregiver, or teacher burns out.

    5. Wisdom and Mindfulness

    Mindfulness is sometimes framed as a stress-relief tool. A way to feel a bit calmer before your next meeting. And while it does that, quite reliably for some, it offers something much deeper: the capacity to see clearly. Most of our suffering comes not from circumstances themselves, but from the stories we layer on top of them. “This always happens to me.” “They don’t respect me.” “Things will never get better.” Mindfulness creates a tiny gap between stimulus and response, and in that gap lives wisdom. The chance to slow down for a moment and choose a meaningful action rather than automatically react in an unhealthy way.

    If you want to get started with your own mindfulness practice and have the support of exercises, guided meditations, and compassionate encouragement—you can sign up for my 31-Day Mindfulness Challenge anytime.

    6. Empowerment, Courage, and Resilience

    There is a particular kind of courage that has nothing to do with the lack of fear. It is the willingness to act consciously, even when fear is loudest. When the easy path and the right path diverge. Resilience is not the ability to never be knocked down. It is the hard-won knowledge that you can get back up. Every time we face difficulty and survive it, even messily, we build that knowledge. Empowerment follows: the growing trust that you have what it takes to meet what life brings you.

    7. Calm and Peace

    Calm or peace is not passivity. It’s certainly not indifference or the absence of feeling. Inner peace is the still centre of a spinning wheel. Everything can move around it, and yet the centre holds. When I’m calm, I listen better and I think more clearly. My calm creates space for others to be calmer. The research on co-regulation tells us that one grounded nervous system can literally soothe another. Calm is not just a personal joy, it is a gift to every person in your presence.

    Need a regular dose of support and encouragement? I’ve been sending out a weekly mindfulness newsletter for over a decade. Get mindfulness resources, meditations, stories, and tips—all for free.

    These Strengths Don’t Live Alone

    What I’ve noticed, both in my own practice and in working with thousands of students, is that these seven strengths form an ecosystem rather than a checklist. They are like instruments in an orchestra, each one distinct, but capable of something far richer in combination. Calm supports compassion; when you’re regulated, you can meet others’ pain without being overwhelmed by it. Compassion deepens purpose; caring about others naturally draws you toward contribution. Purpose fuels courage; when you know what matters, you find the willingness to act on it even when it’s hard. Gratitude feeds wisdom; a grateful mind is more open and less defended.

    You don’t need to develop all seven at once. In my experience, deepening any one of them creates a gentle pull toward the others. Start where you are. Start with what calls to you.

    TRY THIS: The One-Minute Strength Check-In

    You can do this anywhere – waiting for the coffee to brew, sitting in your car, or in the first quiet moment of your morning.

    1. Pause. Take one slow breath in through your nose, and let it out slowly through your mouth as if you’re blowing through a straw. Feel your feet on the floor.
    2. Now silently ask yourself: “Which strength do I most need right now?”
    3. Don’t overthink it. Notice what arises – perhaps it’s calm, perhaps it’s courage. Perhaps it’s a flicker of gratitude you haven’t allowed yourself to feel.
    4. Place one hand on your heart. Breathe. Say softly to yourself: “I am watering this seed within as best I can. It is enough to begin.”
    5. Take one more breath. Then continue with your day, a little more intentional than before.

    Inner Work Is World Work

    There is a misconception that inner work, watering those inner seeds, is somehow self-absorbed…a privileged retreat from the real problems of the world. I’ve heard this criticism, and I can understand it. But I’ve seen what happens when people try to change the world without doing any inner work: they burn out. Additionally, they can project their unprocessed anger onto allies. They can then replicate the same dynamics they’re trying to dismantle in the world.

    The person who has cultivated peace brings that calm into every relationship they engage in. The person who has done the work of self-compassion treats their colleagues with more humanity.

    The person who has cultivated peace brings that calm into every relationship they engage in. The person who has done the work of self-compassion treats their colleagues with more humanity. The self-compassion spills over into compassion for others. The person who has found their purpose acts with a consistency and groundedness that is, itself, a form of leadership. Inner work is not a detour from outer change. It is the prerequisite for it.

    This is the vision behind the Global Compassion Coalition. The understanding that a more compassionate and resilient world is built not through a single grand gesture, but through millions of ordinary human beings choosing, day by day, to develop the inner qualities that make genuine connection possible.

    Join Us: The Seven Strengths Global Event

    From May 13–19, 2026, I’ll be joining some of the most respected teachers alive – including Sharon Salzberg, Rick Hanson, Kristen Neff, Tami Simon, Mamphela Ramphele, and Melli O’Brien – for a free, seven-day online global event called The Seven Strengths.

    Each day, one teacher will focus on one strength: a short teaching and a guided meditation, designed to be genuinely accessible even in the middle of a busy life. This is not a passive summit you half-watch while scrolling. It’s a structured, daily practice, a challenge, in the best sense of the word.

    The event is hosted by Mindfulness.com in collaboration with Sounds True and DailyOM, and all proceeds support the Global Compassion Coalition’s work to build a more compassionate, resilient world. That means joining is both an act of personal growth and an act of collective generosity.

    On Day 7, I’ll be guiding the practice on Calm and Peace, the strength I believe underlies and supports all the others. I would love to meet you there.

    The world doesn’t need more anxious, exhausted people trying to hold everything together. It needs calmer, wiser, more compassionate human beings choosing to show up, day after day, from a place of genuine inner strength.



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