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5 Flavorful Herbal Teas to Help You Rest and Digest

Posted on by Holly Lebowitz Rossi

We talk a lot in wellness circles about the sympathetic and parasympathetic nervous systems—the twin pillars of our brain activity that govern how our bodies and minds respond to input of any sort. When we’re stressed, anxious or upset, we might go into the sympathetic “fight-flight-or-freeze” mode. And when we’re calm, relaxed and grounded, we enter into a parasympathetic “rest-and-digest” state.

The winter holiday season is a time when it can feel hard to do either of those parasympathetic activities. Rest is hard when we’re planning, shopping, cooking and traveling—even harder than usual given that we’re doing those things while still navigating the Covid pandemic. And digestion is famously…let’s say seasonally challenging as we tuck into richer foods, more treats and often back-to-back indulgences.

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Put the stress of the holiday season together with the shift in our eating habits, and you’ll see the need for easy, nurturing strategies to ease ourselves in the “rest-and-digest” direction. 

I look no further than my teacup at this time of year. Herbal teas hydrate, warm and soothe us (no caffeine, thank you very much!). And they cue us to relax, slow down and sip our way toward calm and peace. Here are five of my favorites—and if you buy loose tea, you can combine these flavors to meet yourself wherever you are at tea time.

1)  Mint
Mint—peppermint in particular—has been found in research studies to have a relaxing impact on smooth muscle, including the muscles of the digestive tract. Antimicrobial and antiviral properties and high antioxidant levels add to mint’s appeal as a digestive helper. Sipped in a tea, mint can actually be refreshing, so this is a great choice when you want to ease your tummy but also have the energy to chat with loved ones after dinner.

2)  Ginger
Ginger is a gentle stimulant to the digestive tract, which helps ease nausea, bloating and cramping by moving things along. Fresh ginger boiled for 10-20 minutes makes for a bracing brew, clearing your sinuses, warming your insides and leaving you relaxed and grounded. 

3)  Chamomile
Chamomile tea is a subtle, floral flavor that delivers antioxidants and bloat-reducing properties along with soothing, sleep-inducing compounds that help you let go of anxiety and truly rest. Like ginger tea, chamomile tea is particularly delicious with a drizzle of honey melted into your warm, fragrant cup. 

4)  Cinnamon
Cinnamon has anti-inflammatory properties that can support immune health, protect you from bacterial infection and even help prevent certain cancers. It is also a highly warming, soothing aroma that fills not only your cup but the whole room with an inviting scent that says “holidays” but also “come on in and relax.”

5)  Lemon
“Lemon tea” can simply be hot water stirred together with a squeeze of lemon juice, or water simmered with several strips of lemon peel for 10-20 minutes (strain out the peel before sipping). Dried lemon peel is also a common ingredient in many herbal tea mixtures. The acid in lemon is clarifying and relaxing to the digestive tract, while the vitamin C in lemons can boost immunity. We’re working so hard to stay safe from Covid, shouldn’t we also protect ourselves from plain old colds…and relax in the process?

What are your favorite herbal teas for rest and digestion?

5 Evening Activities for Someone with Dementia

Posted on by Ashley Lateef

This article is based on information provided by Home Instead Senior Care.

By the end of the day, you may be too tired to sit and talk with your loved one who has dementia. Your loved one may need to wind down, too. Spending the evening listening to music or watching movies works well for people with Alzheimer’s disease and other dementias. These activities may also give you as a caregiver a bit of a break.

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· Your loved one may not be able to recall the name of common household items or express thoughts well, but he or she may still know all the old lyrics to a cherished song or hymn. Music is particularly effective for people with cognitive loss. It is not unusual for people with dementia to remember the words of songs and to enjoy music long after their writing and speech skills have diminished.

· Evening activities involving music can include a simple sing-along, an “evening concert” where you listen to some of your favorite songs or singers on CD player, cable/satellite television system or internet radio. It’s nice to take an occasional break to discuss the lyrics or performer.

· Music has an added dividend – it may actually be therapeutic for persons with dementia. A recent Boston University study noted that music might help persons with Alzheimer’s disease retain information longer. [Source: http://www.bu.edu/today/2010/music-boosts-memory-in-alzheimer%E2%80%99s/].

· A fun evening ritual can be “movie night.” You can choose a monthly theme like screwball comedies, movie musicals or films themed around a particular star like Cary Grant, Gene Kelly or Katharine Hepburn. Use the Internet to pull up trivia about the star so that you can have some fun facts to discuss.

· Add zing to the event. Pop some popcorn or serve some healthy snacks and beverages. If you have younger children or grandchildren in the home, use a movie night to bridge the generations. Show the movie over special nights if your loved one’s attention span is short. Pause the film to enjoy the conversation. You might want to talk about the costumes, the scenery or even the theme of the movie.

· One bonus of “movie night” is that it may allow you to give yourself a break. While your loved one is settling down and having fun, you may be able to get some chores done, organize things for the next day, or simply take a breather!

5 Blessings During Difficult Times

Posted on by Michelle Cox

No one likes going through difficult times, but they happen to all of us. I want to share some things I’ve learned from those times because I think they will help you. I know my attitude has changed for the better.

My husband and I have faced some major medical issues this past year. Sometimes when we’re in the midst of those situations, it’s hard to see the way out, to have hope. 

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Sometimes it even seems like God is a million miles away and that there’s a wall between Him and our prayers, just when we need Him most. I’ll admit—I’ve even gotten mad at God when I felt as if He didn’t care.

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So finally, one day I knelt before Him and said, “Okay, God, my being in control obviously isn’t cutting it. You handle it. Could You please teach me what You want me to learn from this experience?”

And that’s when God showed me that there are special blessings in those difficult times. Yes, blessings. Here are five I’ve come to know:

1)  I can trust Him. Even though I can’t always see His hand at work on my behalf, He is in control of the situation. 

2) He is bigger than any circumstance I face. Problems that are big to me are oh-so-tiny to Him.

3)  I’m closer to Him in difficult times because that’s when I lean on Him most. There’s nothing like going through a hard situation and then feeling like God has wrapped His arms around me in a comforting hug.

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4) Instead of feeling anger now when things are tough, I ask God, “What do you want me to learn from this situation?” This has helped me find meaning, instead of seeing the issue as a threat.

5)  And I’ve learned that sometimes God allows me to go through tough times so that I can be a comfort to others when they go through their difficulties.

Sweet friends, are you going through difficult days right now? Ask Him to show you what He wants you to learn from it, and then watch for the special blessings He sends. 

5 Bible Verses to Help You Let Go of Past Mistakes

Posted on by Michelle Cox

Sometimes I’m the world’s worst when it comes to beating myself up over a situation that I didn’t handle well. I ask for forgiveness if needed, attempt restitution if warranted. I do my best to make amends. But even so, I keep worrying and worrying, not letting go. 

But lately God’s been showing me something–if I won’t quit looking back, then I can’t look forward to what He has waiting for me. 

Here are 5 Bible verses that light the way ahead:

1.  In 2 Corinthians 5:17, God says, “Therefore if any man be in Christ, he is a new creature: old things are passed away; behold, all things are become new.”

He says that old things are just that. Old. And gone.

2.  In Isaiah 43:18-19, “Forget the former things; do not dwell on the past. See, I am doing a new thing! Now it springs up; do you not perceive it? I am making a way in the desert and streams in the wasteland.”

God has something new for me and you, and He wants us to look, to see what He’s doing.

3.  In Exodus 23:20, “See, I am sending an angel ahead of you to guard you along the way and to bring you to the place I have prepared.”

God has sent an angel ahead of us. He doesn’t send us alone as we walk into an unknown future.

4.  In Job 17:9, “The righteous keep moving forward, and those with clean hands become stronger and stronger.” 

Moving forward with Him makes us stronger.

5.  In Philippians 3:13-14,“Brethren, I count not myself to have apprehended: but this one thing I do, forgetting those things which are behind, and reaching forth unto those things which are before, I press toward the mark for the prize of the high calling of God in Christ Jesus.”

When I forget about those things that are behind me, then I can reach forward to the prize God has waiting. It would be such a shame to miss that. 

It’s time to quit wallowing in what’s over and done and to look ahead to what I can do for Him in the future. And I suspect it sure will help that spiritual crick in my neck if I’ll just keep looking forward.

5 Benefits of Being a Professional Caregiver

Posted on by The Editors

Christian Fernandez may not have envisioned himself as a professional caregiver. But Lakelyn Hogan Eichenberger, Ph.D., a gerontologist and caregiver advocate at Home Instead, isn’t surprised that he ultimately found it a fulfilling career.

“Caregivers are able to make a direct, positive impact in someone’s life every single day,” she says. “Caregiving can offer a deep sense of purpose by helping others age with dignity in their own home.”

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As the senior population grows, caregiving will offer reliable employment for years to come. According to an AARP study, 10,000 Americans turn 65 each day. By 2050, older adults will form more than 20 percent of the population. Here are some other benefits of being a caregiver:

Professional growth This career provides in-depth training in senior caregiving, including personal care assistance and dementia support. It also teaches skills—time management, organization and communication—that can be an asset in other areas of life. It’s a great job for nursing, pre-med or other students.

“They walk away with that one-on-one experience with an older adult,” Eichenberger says. “It makes them a better doctor, nurse, social worker or case manager.”

Flexible schedule Caregivers can set schedules that work well with other commitments, such as attending school or raising children. It is also an ideal job for retirees, who may already be caring for a spouse.

Positive intergenerational relationships A caregiver gets the chance to form bonds with people of different backgrounds and generations. These older adults can share their decades of experience, wisdom and valuable advice. Sometimes they even tutor a caregiver in a foreign language or other subject.

A rewarding experience Identifying a care plan and helping older adults maintain some independence as they age can be a meaningful, even joyful, experience. “Caregivers often say they’re surprised to realize they’re getting more out of it than the senior they work with,” Eichenberger says.

A way to use your strengths “One neat thing about a caregiving career is that you can find a client who is a good match,” says Eichenberger. “If you are quiet, we aren’t going to pair you with the most outgoing senior. It takes all different types.” Are you creative? “Particularly when working with an individual with cognitive impairment, you may really have to get creative with activities and ways to connect,” Eichenberger says.

For more about a career in caregiving, visit homeinstead.com.

For more inspiring stories, subscribe to Guideposts magazine.

4 Ways to Cope with Grief During the Holidays

Posted on by Holly Lebowitz Rossi

Holidays are about food, decorations, stories, traditions—and perhaps most of all, memories. As we grow older, we come back to the holidays of our childhood, our earlier adulthood, different moments in our still-unfolding lives. We might have changed since those days, or we might be keeping our traditions alive as comforting touchstones in the year.

After a life-changing loss, the holidays feel different. In grief, everything can strike an emotional chord, reminding us of happier times of togetherness and triggering fresh feelings of sadness over all that’s been lost.

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As surreal as this can feel to someone who is in deep grief, the holiday season does not pause. So how do we meet this time of year with as much grace and authentic positivity as possible? 

1) Give Yourself Permission to Skip It (or Parts of It)
My father died in September, and he would have turned 75 two days after Thanksgiving. When my family was talking about making a plan for navigating this complex moment, we agreed that there was one thing we all wanted to skip this year—setting the table for a dinner that we would sit down to without him.

Instead, we made a reservation for a casual dinner at a restaurant, one that we’ve never been to together as an extended family. The newness of this experience won’t keep Dad far from our thoughts—no matter where we sit and eat, he’ll be on our minds. But it will dial back the heaviness we were all feeling at the idea of our traditional Thanksgiving dinner. It’s ok to step back from parts of the holidays that are simply too much for where you are in your grieving process.

2) Drop the Act
Some people might feel pressured to “act happy” during the holiday season, taking a break from grieving and getting in the spirit. If “acting as if” is a good feeling for you, don’t hesitate to meet yourself where you are. But for many of us, the effort it takes to meet others’ expectations for the holiday season is overwhelming and even dishonest to our true feelings.

Let yourself be authentic during a challenging holiday season. Do more listening than talking if you don’t have the energy to participate in cheerful conversations. Take breaks from boisterous celebrations. Let yourself be seen, with the full range of your valid feelings.

3) Tell Their Stories—and Yours
Storytelling is part of healing. As you mourn and remember your loved one, think back on memories and stories that feel comforting to tell at holiday time. These might be the time the turkey slid hilariously right off the holiday table, and Mom’s tears turned to laughter. Or the time your brother surprised you with a holiday visit. Or the time you were far from home and yearned for your family’s candied yams.

Telling your loved ones’ stories—and your own—can go a long way toward bringing the holidays back into three dimensions after a season of loss. If it is too emotional to tell stories to others, try writing them in a journal, to enjoy a private moment with your own thoughts and memories.

4) Honor Their Memory
The holiday season is a time of myriad opportunities to be generous with your time and money, to offer to others something that you enjoy in your own life. In memory of your loved one, make a donation to a charity that was meaningful to them, sign up for a 5K walk or run that benefits the community, visit elderly residents at a nursing home or take some other action that will bring your loved one’s memory into your heart—and into someone else’s life.

If you are grieving, how do you plan to cope with the holiday season?

4 Ways to Clear Clutter from a Lifelong Home

Posted on by Holly Lebowitz Rossi

Clearing clutter is a challenge at any age, but with a lifetime of possessions and memories, clean-outs can be particularly daunting. Whether you’re sprucing up your home or helping a parent who’s downsizing to a smaller place, de-cluttering isn’t a chore to skip.

An organized home is good for everyone, and seniors who have a clean, neat space reap multiple benefits. Whether it’s the pleasure of a home filled only with useful and enjoyable items, the protection against falls that comes with de-cluttered rooms and hallways, to peace among grown children who may (or may not) have their eye on certain possessions to the, the time to clear your clutter is now. 

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Cathy Bock, a certified professional organizer and owner of Northbrook, Ill.-based Chaos Tamers Professional Organizing, has helpful tips to help even the most chronically disorganized get a handle on their homes. And, look forward to an emotional boost from having undergone the process, she says: “Clearing the physical clutter clears the emotional baggage of worrying about all those possessions.”

1. Break Down the Project

Avoid overwhelm by thinking about your home in small sections. You might divide the job by category, like books, photos, clothes, and furniture. Or, you could work on one room at a time. However you choose to organize the work, Bock says, put an unemotional job at the top of the list.

“Don’t start with sorting family memorabilia” that will trigger deep feelings and memories, she says. Instead, start by weeding out unwanted or expired food, going through the kitchen junk drawer, or sorting bakeware, dishes, coffee mugs, or cookbooks.

2. Establish a System

Bock’s organization uses a four-category sorting system: Keep, Donate, Garbage, and Recycle. The simple act of separating the “keep” items from everything else (while organizing the “everything else”) helps focus the energy on looking more realistically at the items they think they need.

Some of Bock’s clients, especially those who are chronically disorganized, might be surprised by the number of duplicates they have—the sorting system will help them choose 2 pairs of black slacks to keep, and easily donate the other 12 pairs they found in their closet.

3. Have Honest Conversations with the Family

A major emotional challenge of clearing clutter later in life comes when it’s time to ask kids and grandkids what they want—and be prepared to hear the answer even if it is “no.” Bock recommends parents have individual conversations with family members and ask open-ended questions about what each would like to have.

A master list or color-coded marking system can ensure there is no confusion about what items go to whom. The family should consult eBay or other online resale sites to get an accurate picture of items’ financial value.

4. Be Honest with Yourself

Letting go is a difficult process. Navigating it smoothly means being honest about your current and future space and usage needs. Bock asks clients these questions: Will the item fit in your new place? What is the worst thing that could happen if you gave this away? You only have so much storage room; do you want to use it for this object, or for your family photos?

When someone is struggling to let go of an impractical object, she urges them to think about where the object will get the most use: “We remind clients if they aren’t using an item, they can donate it to a charity and someone else will have the pleasure of using it.”

4 Ways to Add Satisfying Texture to Winter Soups

Posted on by Holly Lebowitz Rossi

We seek out warmth during wintertime. We find it under cozy blankets, in front of blazing fires and over steaming bowls of satisfying, nourishing soup. Classic soups like tomato or chicken noodle are deliciously eternal, and they don’t need to change a bit. But sometimes we want to infuse our warm comfort food with just a little something more. Adding texture to a bowl of soup does just that. Here are four ideas to bring more bite to your bowl:

1)  Crunchy

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The list of crispy, crunchy soup toppers is as long as the myriad varieties of soup itself. To offer just a few possibilities:

–Salty tortilla strips are perfect on top of spicy soups or chilies.

–Toasted nuts like walnuts, almonds or pecans bring depth to vegetable soups like cauliflower.

–Croutons are a classic topper for French onion soup but are also a welcome textural contrast in pureed soups.

2)  Creamy

Not all textures need to involve our jaw muscles. A dollop of something creamy on top of a bowl of tomato soup or a whole-bean soup like black bean or “beans and greens” creates a pleasant creamy texture amid the plump bites and rich broth. In the “eat with your eyes” category, it also looks beautiful to swirl a spoonful of tangy yogurt or sour cream into a dark bowl of soup.

3)  Fresh

The supermarket shelves might not be teeming with fresh, local produce, but that doesn’t mean you can’t get some fresh bites into your soup bowl. Greens like arugula add a peppery flavor to soup, and fresh herbs not only bring a pleasing sprinkle of green to the table, they offer a shot of flavor along with a crisp texture. My favorite soup herb is dill, which I add to chicken soup along with a squeeze of lemon to wake it right up.

4)  Filling

Many soups—lentil, split pea,and bean soups come to mind—are rich in protein, which is nutrient-dense, low-fat and supremely satisfying. But to embrace soup as a meal, sometimes you crave an extra infusion of protein. Vegetable soups can always be elevated by a topping of sautéed shrimp or scallops, spicy soups can be cooled with a sliced avocado topping, and a crumble of savory bacon can bring an ordinary bowl into the “luxury” category.

How do you elevate your winter soups with texture?

4 Ways that Storytelling Benefits Older People and Their Caregivers

Posted on by Julie Hayes

Julie Hayes is the Editorial Assistant at Benjamin Rose Institute on Aging.

The daily demands of caregiving for an older loved one can be so all-consuming that it’s sometimes difficult to remember that they have many important experiences and memories to share. When you’re managing their care, you may begin to see them first as someone struggling with a set of health conditions. This is especially true when the person is dealing with memory loss. Yet encouraging a connection to important experiences in your loved one’s past by storytelling and reminiscing together is one of the most valuable things you can do as a caregiver. 

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Research shows that both older adults and their caregivers benefit in a variety of ways from storytelling. When an older person relays tales about the things that have mattered most in his or her life, it helps make the caregiving experience far more personal and rich.

Here are a few of the great perks that come from engaging your loved one in telling life stories:

1. Closer connection and empathy

Reminiscing is an excellent way to keep older adults from being defined by their health circumstances rather than their individuality. LifeBio, a program which supports reminiscence therapy in health care settings and is the subject of a current Benjamin Rose Institute of Aging research project, aims to improve and individualize caregiving by using life stories to build connections and increase empathy between caregivers and their patients or loved ones.

Family caregivers who have taken part in life story programs have said it helped bring them closer to their loved one and gave them a better understanding of the person beyond his or her health condition. Most participants also reported that they felt empowered to use what they had learned about their loved one to provide more empathetic care (Grøndahl VA, Persenius M, Bååth C, Helgesen AK. The use of life stories and its influence on persons with dementia, their relatives and staff – a systematic mixed studies review. BMC Nurs. 2017).

2. Personalized caregiving

The more you know about your loved one’s history and values, the better you can adapt your caregiving to reflect the things that are most important to him or her. Listening to life stories can give you much better insight into your loved one’s likes, dislikes, fears and beliefs, as well as context for certain habits and behaviors. You can bring what you have learned about tastes, values and memories into the care you provide. Stories may also alert you to things that may trigger bad memories, stress or negative feelings.

3. Greater well-being

Storytelling can improve overall resilience and have positive impacts on your loved one’s mental, psychological and emotional well-being. Research has found that engaging in storytelling can lead to higher mental stimulation, improved memory, deeper social connections and increased activeness in older adults.Participants in life story research also generally report higher levels of life satisfaction and greater overall satisfaction with the care they receive (Sierpina, M., & Cole, T. R. (2004). Stimulating creativity in all elders: A continuum of interventions. Care Management Journals, 5(3), 175-182).

4. Lessened care-related stress

As a caregiver, you can also benefit mentally and emotionally from encouraging your loved one to participate in storytelling. Research indicates that improved communication with your loved one can reduce care-related stress, which can prevent burnout and its negative effects, such as depression, anxiety and strain on your relationship. And don’t discount the more obvious benefits of listening to stories. You may just learn a lot about your family and its history, and get some good lessons on facing challenges in your own life!

4 Ways Daily Bible Reading Will Change Your Life

Posted on by Neal Samudre

In today’s busy world, it can be difficult to prioritize daily Bible reading. Many of us are dashing about as soon as we wake up, and don’t stop moving until we go to bed at night. Even if the desire is there, life often takes precedence over reading the Bible consistently.

Yet, on the days when I don’t read God’s word because I haven’t stopped moving, I notice something—I’m in a bad mood.

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This is not a coincidence. We were created to operate within a godly rhythm of work and worship. When all we do is work, we’re stretching our body to operate without the essential praise experience we need to replenish ourselves.

If we are to live the lives God designed for us, we must get back to what’s essential for us to thrive. We must move against the grain that tries to quicken our pace, slow down and pick up our Bibles. As a result, we’ll begin to see the world in a new lens, one colored with the hope and optimism we need to face the day.

As I made it a priority to read my Bible in the morning each day, I found my outlook on life was changing for the better.

Here are the four ways reading the Bible each day can change your life:

1) You’ll gain a new insight on your problems.

Bible stories are timeless because they deal with universally human themes like stress, worry, fear, love and hope. The disobedience of the Israelites in the Old Testament, for example, can help you see the messes of your life–and God’s mercy and grace towards you–in a new light. 

Whatever you’re struggling with, let the powerful stories of the Bible better clarify what you’re going through.

2) You’ll see God in a new light.

It’s difficult to notice God throughout your day when you forget how He operates. By reading the Bible each day, you can keep the nature of God and how He works at the forefront of your mind so you’ll always notice when He’s working in your own life.

3) You’ll refocus your attention on what’s important.

When you’re busy, your mind is focused on yourself, what you have to do and how you’re feeling. But reading the Bible expands your perspective. It reorients you back to what’s important, like giving God His due time with you first and attending to your family, friends and neighbors in love.

If you find your mind is stuck on yourself, let the words of the Bible carry you to a godly perspective—that everyone in your day matters.

4. You’ll make better choices.

The Bible teaches us that, “out of the heart the mouth speaks.” Without even being conscious of it, we can store up sinful things in our heart based on what we spend our time thinking about or consuming in the media. Over time, these harmful items can transform our outlook into a negative one and can cause us to act or speak in ways that aren’t godly or loving. That’s why we’re called to guard our hearts against such things. So you need to be intentional about storing up healthy things in our heart.

By reading the Bible each day, we can be sure to maintain a healthy and life-giving soul which will flow out of us in every facet of our lives.

Don’t let your fear of missing a deadline or being late to work stop you from making a daily connection with God first. Slow yourself down and read the Bible each day and watch how your life will change.

4 Tips to Address the Spiritual Side of Caregiving

Posted on by Julie Hayes

My mom and I stood at the ship’s bow, braced against the chop. It was July, but a cold wind was ripping through Monterey Bay. Perfect weather, our tour guide assured us. My family was on vacation in California, and we were on a mission to see one thing—humpback whales. My mom, a pharmacist, studied marine biology in college. She’d been itching to go whale watching ever since. Now that we were on the boat, she could barely sit still. “I just love whales,” she said. “They’re so majestic.”

My mom isn’t alone in her love of those creatures. Whales have long fascinated mankind. And for good reason. They aren’t just majestic. They’re downright mysterious, from their massive size—blue whales stretch the length of nearly three school buses—to the haunting songs humpbacks use for communication. Then there’s their personality. Humpback whales, in particular, have been known to display humanlike emotions. Even compassion.

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In fact, it was in Monterey Bay that, in May of 2012, researchers with the California Killer Whale Project witnessed something incredible. A pod of orcas—killer whales—attacked a mother gray whale and her calf.

The orcas killed the calf, but before they could eat it or attack the mother, a dozen or so humpback whales showed up. They made loud noises and slapped their tails against the water whenever an orca approached. For six and a half hours, the humpbacks kept up their vigil, protecting the gray.

Incredibly, it wasn’t an isolated incident. For decades, scientists have documented a puzzling phenomenon—humpback whales rescuing other sea creatures. It’s fitting in a way. After all, the most famous whale rescue comes out of the Old Testament: Jonah, the prophet, saved from drowning by a “big fish” that swallowed him and delivered him to shore three days later. Many theologians believe the story hints at Jesus’ death and resurrection. But could the tale indicate there’s more to whales than meets the eye?

Take what happened to Dr. Robert Pitman, a marine ecologist for NOAA Fisheries. On a 2009 research trip to the Antarctic Peninsula, Dr. Pitman and his team encountered two full-grown humpbacks harassing a pod of orcas. “The whole thing seemed a bit odd,” Dr. Pitman says, “because it didn’t seem like an attack.”

It was only after the team reviewed footage of the event that they noticed something else—a small Weddell seal tucked in between the humpbacks. Just out of the orcas’ reach. Had the humpbacks been protecting it? Or was the seal simply in the wrong place at the wrong time?

A couple days later, Dr. Pitman and his crew found out. They took another photo, this time of a humpback clutching a small seal to its belly. The whale was holding the seal out of the water and away from another group of hungry orcas. Again, the humpbacks had stepped in.

Intrigued, Dr. Pitman asked around. Other whale researchers had observed similar encounters. According to a study Dr. Pitman published in Marine Mammal Science, humpbacks intervened with orcas in 115 documented cases from 1951 to 2012. The humpbacks most often worked in pairs and protected a range of animals, from sea lions to sunfish.

The question remains, why do humpbacks show up in times of need, especially if there’s no apparent benefit to them? Are they simply protecting their territory, or is there a more benevolent purpose?

“When a human protects an imperiled individual of another species, we call it compassion,” Dr. Pitman says. “If a humpback whale does so, we call it instinct. But sometimes the distinction isn’t all that clear.”

Especially when that compassion extends to human beings. Nan Hauser, a whale biologist and the president of the Center for Cetacean Research and Conservation, experienced a humpback rescue firsthand. In October 2017, she was snorkeling and filming off the Cook Islands, in the Pacific Ocean. Suddenly, she came face-to-face with two adult humpbacks. One of them, a 50,000-pound male, made a beeline to her.

“He came right toward me,” Hauser recalls. “You have to push yourself to try to get away. But I couldn’t. This whale was relentless. My hand was up against the whale, and he was pushing me. The next thing I knew, he was nudging me and I was on his head.”

Over the next 10 minutes, Hauser struggled to remain calm. “I knew I was going to die,” she says. “He kept trying to put me under his pectoral fin, but I couldn’t go under because I’d drown. I had on just a mask and snorkel. Then he lifted me up, clear out of the water. I looked over and saw the other whale, a female. She was madly tail slapping.”

Then Hauser noticed a third shape in the water. At first, she thought it was another whale. But its tail wasn’t going up and down, and it was swimming from side to side, headed straight for Hauser. It was a 15-foot tiger shark. The whales had been keeping Hauser away from it.

The incident left its mark. Hauser couldn’t help but wonder if the whale had been conscious of her. A year and 15 days after the rescue, something incredible happened.

While out with another research team, Hauser spotted a humpback with markings on its tail similar to those on the one who had rescued her. Whale tail patterns are unique, like human fingerprints. This humpback swam right up to the side of the boat.

“He picked up his head and stared at me,” Hauser said. “He didn’t pay any attention to anyone else.”

She pulled up a photo on her phone of the male whale that had rescued her and compared it to this whale. The tail markings were identical. “We can present [these cases] professionally and scientifically,” Hauser says, “but at the same time, there’s a spiritual aspect to it.”

That’s something I experienced in Monterey Bay when our tour boat came to a stop. The captain had spotted something. Yes! By the bow, we saw two submerged humpbacks, a mother and her calf. My mom and I watched, mesmerized, as the calf—already some three tons—jumped out of the water, returning with a giant splash. We visited with the whales for an hour. But months later, I couldn’t stop thinking about them. Hauser, who’s been studying whales for nearly 30 years, feels the same way.

“They’re sentient beings,” she says. “When you look in their eyes, you can see they know something we don’t know. And it’s that deep wisdom and knowledge we can only hope to one day understand.”

4 Tips from Sleep Experts on Getting a Better Night’s Rest

Posted on by Holly Lebowitz Rossi

A good night’s sleep is so important for your mental and physical health—but alas, in these stressful times it can be a challenge for us to lay our heads on our pillows and smoothly drift off into dreamland. There are many “sleep hygiene” tips specialists recommend when a night’s rest is elusive or less than satisfying. Start with these “4 Cs” to set yourself up for success.

1)  Consistency
Sleep specialists recommend keeping your bedtime routine as consistent as possible, from the times you lie down for the night and rise in the morning, to the small rituals or activities you do to prepare yourself for sleep, like reading, stretching or wiping down the kitchen counter. 

2)  Comfort
Make your environment as relaxing and comfortable as possible to maximize the quality of your sleep. From soothing, pleasing colors to soft bed sheets and blankets, to the room temperature that works best for you, to minimizing clutter around your bed, think about what you can do to cue your brain to relax and unwind.

3)  Caffeine Care
It’s important to feel satisfied with your food and drink intake before you head off to bed. But there are some things to avoid—particularly sugar and caffeine—too close to bedtime. If you are having trouble falling asleep, ask yourself if there is a simple change you could make to your coffee and tea routines to help ease your transition to dreamland.

4)  Close Your Screens
Experts recommend exposure to natural light during the day and limiting light exposure as you prepare for sleep. That may mean shortening your screen time or only watching shows or playing online games on the couch, not in bed. Some of us use our technology to read, watch relaxing programs and generally relax. That’s ok—just be sure to set your device to its “evening” light setting, and try not to use it in bed. 

What best practices for healthy sleep would you add to this list?