Thriving in the canopy
By Jen Llewellyn
As arborists and green industry professionals, we face unique physical and mental challenges. In a profession deeply connected to nature, how is it that we still feel so stressed and overwhelmed? Research shows that spending time amongst trees improves health and wellness, and we know these benefits are amplified when combined with simple, self-resourcing practices. Over the course of my career, I have found powerful, scientifically-proven practices to restore balance and help me thrive. Resiliency is so important in the arborist profession; it not only improves our adaptability but also empowers us to lead and inspire positive change in our communities and contribute to a healthier future for our beloved trees.
Foundations of health
A healthy mindset starts with the feeling of resourcefulness in the body. Let’s start with the most important two questions that a health care provider should ask:
- What are you eating?
- How much sleep are you getting?
These two habits form the foundation of our physical and mental health, yet they are often overlooked.
It's common knowledge that we get more nutrition and energy from eating fresh, living foods, but what many of us don’t realize is that we may not be getting enough protein. Protein is essential for building and repairing muscle, which is crucial for our active careers, especially as we age. Protein is a key component of many hormones and enzymes that regulate processes like digestion, immune function and mood.
The Recommended Dietary Allowance (RDA) in Canada and the U.S. is 0.8 grams of protein per kilogram of body weight per day. But did you know that 0.8 grams is considered to be the minimum to prevent deficiency in sedentary adults? The International Society of Sports Nutrition recommends protein intakes of 1.4 to 2.0 g/kg/day for most exercising individuals. That’s a big difference.
Sleep is a precious commodity for us, especially in the spring and summer — and we all know that sleep quality is vital. One barrier to good sleep could be magnesium deficiency. Magnesium regulates muscle contraction and expansion, muscle repair and prevents cramps and muscle spasms, like the ones we get at night.
Magnesium also helps calm the nervous system, reducing stress and anxiety. I have found it to be a game changer when I take it before bed. The RDA for magnesium is 300-400 mg. Studies show that 40-50 per cent of North Americans aren’t getting enough magnesium. Are you?
Fasting to stimulate metabolism
Thanks to biohackers like Dave Asprey, intermittent fasting (12-16 hours) has become an extremely popular health habit. Science is now discovering that if we fast a little longer, it has mental health benefits too. Fasting stimulates our metabolism to switch from burning sugar to burning fat, a state known as “ketosis.” During ketosis, body fat is converted to energy called “ketones,” and once this happens, a whole cascade of metabolic upgrades kick in.
But first, I want to clarify something. Fasting research has been largely conducted on men and it was a commonly held belief that fasting wasn’t good for women, especially in their child-bearing years. Well! In her myth-busting book, Fast Like a Girl, Dr. Mindy Pelz shows women of all ages how they too can reap the benefits of fasting. Dr. Pelz educates women how they can metabolically switch on their fat-burning cycle according to their hormonal cycle (the phase of their menstrual cycle).
Both men and women can use fasting and diet as a powerful tool to maximize feel-good hormones like dopamine and oxytocin.
Dr. Pelz says the production of ketones is the doorway out of depression and anxiety, and can also improve cognitive performance. This is because ketones are like jet fuel for the mitochondria in our neurons. Fasting periods as short as 12-16 hours or as long as 48 hours can boost our mood and help us break free from anxiety and depression — that’s powerful! It's no coincidence that fasting improves gut health, microbiome balance and mental well-being. Expect to see more exciting breakthroughs in microbiome research and its connection to mental health coming soon.
Remember your breath
Breathwork is quickly becoming a popular way to restore balance through deep regulation of our nervous system. As a breathwork facilitator, I guide others in a style of breath called Conscious Connected Breathing where the inhale and exhale are intentionally linked without pausing. This creates a continuous circle of breath.
You can do breathwork on your own. I’ve found one of the most effective breathwork guiding apps is the “Wim Hof Method.” You can try it for free and a subscription is only $5 a month. I’m using this app to calm my nervous system, so I use it a little differently.
First and most importantly, I set my app to the “slow” speed (the standard and fast speeds are more about preparing for a cold plunge). You can select how many breaths you want to do in a round, 30 is a good start. Test out all the sounds to set them the way you would like them and then get ready to do three rounds.
Now follow along with Wim, taking a long, continuous deep breath in and out and then on the thirtieth breath, hold it out (“retention phase”). Tap the screen when you need to breathe again, holding your breath in for 15 seconds. Wim has some great instructional videos on YouTube.
After each round, you’ll notice you can do the breath retention for a little longer and you will start to feel more relaxed. It only takes 10 minutes, and you can literally do it anywhere. When you need to get into a more resourceful state, remember your breath.
As green industry professionals, our ability to adapt and respond to our changing world empowers us to thrive in the canopy. Building resiliency allows us to lead positive change in our profession and continue to promote the health of our treasured environment.
This article is provided for information only and is not intended to be medical advice.
Jen Llewellyn, M.Sc., is a horticulturalist, biologist and consulting arborist with Green Bird Horticultural Ltd. She is also a breathwork practitioner and healing guide with Strong and Brave Inc. in Caledon, Ont.