INHALE THE FACTS Deep Breathing Is Your Scientific Shortcut to Stress Relief
When you feel angry or stressed out, a few deep breaths can be more powerful than they seem. That inhale is like a reset button for your body, sending signals to your nervous system, slowing your heart rate, and quieting the mental storm. Deep breathing isn’t just hot air; it’s scientifically proven to be one of the simplest hacks for calming the mind and body. Inhale deeply, and let’s explore what happens internally when you breathe back to balance. Most of the time, you don’t think about breathing; your body naturally handles this task as you go about your day. But when you control your breath, you trigger a rest and digest mode that slows your heart rate and sends more blood to your gut to help digestion. The brain manages breathing and heart rate in the same parts of the brain, and they work together. With each breath you take, your lungs expand and the pressure on your heart and blood vessels shifts. This rhythm directly links how you breathe and how calm or alert you feel. The slower and more relaxed your breath is, the less your internal systems are gearing up for a battle. Deep breathing reduces stress and triggers your blood pressure and nervous system to relax. It doesn’t just change your mental state; it can also ease minor physical pain, such as headaches or an upset stomach. Pain stresses your body out, so easing your aches will help your parasympathetic nervous system take the reins and focus on recovery rather than alertness.
To get the full benefits from this mindfulness technique, sit upright and take a slow, deep inhale through your nose. Place one hand on your belly and one on your chest to feel your rib cage expand and your belly rise as the lungs fill. Keep this up until you feel a wave of calm come over you.
So, next time you’re feeling on edge, inhale and see why, sometimes, the simplest science is a breath of fresh air.
SPICE SHOCK The Cinnamon Safety Scare
THE HIGH STAKES OF SPICE SELECTION
Cinnamon is a popular spice in many kitchens, especially during the holiday season, but new concerns over health risks have prompted consumers to exercise caution. Here is an important update about cinnamon brands you may have at home … and a few general facts about cinnamon that may surprise you. THE CINNAMON CONTAMINATION CRISIS Since the summer of 2024, the Food and Drug Administration (FDA) has issued ongoing warnings regarding high lead content in several commercially available cinnamon products. In its most recent update (as of this writing), the FDA is urging consumers to throw out and avoid purchasing the following brands: Roshni, HAETAE (HT), Durra, Wise Wife, Jiva Organics, Super Brand, Asli, El Chilar, Marcum, SWAD, Supreme Tradition, Compania Indillor Orientale, ALB Flavor, Shahzada, Spice Class, and La Frontera.
The FDA warns that prolonged lead exposure can cause a host of health issues, particularly in infants, young children, and individuals in utero. Common neurological issues linked to lead exposure include lowered IQ, learning disabilities, and behavioral problems. Additionally, the World Health Organization states that lead exposure can lead to kidney disease, elevated blood pressure, and cardiovascular complications in adults. According to Brian Ronholm, director of food policy at Consumer Reports, cinnamon’s potential for lead exposure may result from its production process. As he told CBS News, “Cinnamon comes from the inner bark of several tree species and can absorb lead from the soil in which it’s grown, and the soil can be contaminated with lead from industrial byproducts. Lead can also enter cinnamon from processing equipment, storage containers, or packaging.”
Current health concerns aside, cinnamon has always carried a risk of toxicity … but it depends on which kind of cinnamon you use. That’s right, there are actually two forms of the spice available on supermarket shelves. The first, Ceylon , is made from the inner bark of the Cinnamomum verum tree and is commonly produced in Sri Lanka and India. Notable for its tan-brown color, it is primarily considered a gourmet cooking spice and priced accordingly. The second, cassia , is more prevalent and comprises most cinnamon sold at grocery stores. Despite cassia’s popularity, it contains coumarin, a compound found to cause liver, lung, and kidney damage in laboratory rats. Research suggests similar risks may exist for humans exposed to elevated coumarin levels. As with most food items, moderation is key to consuming cinnamon in a healthy way. Enjoy it this season, but remember to go easy!
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