Tag: health

creativity

My back, my base, my safe space

Christa Avampato
Me learning to take care of me

3 weeks ago, I hurt my back volunteering at a dog adoption event. Old shoes. 8 hours standing on concrete in cold weather. Lifting things far too heavy for me to lift alone and lifting them incorrectly. Anti-cancer meds for 5 years that impact my joints, muscles, and bones. A strenuous workout 2 days before. A big grocery shop and carry that evening. It was a recipe for a back emergency, and I’d served it up to myself like a master of disaster.

Healing isn’t linear; it’s a continuum. The last few weeks have been a bumpy road. I went to my oncology appointment on Tuesday. (I go every 3 months to see my team, get bloodwork, and get a shot and infusion.) I was in the waiting room for 30 minutes and wondered why I hadn’t been called for my bloodwork yet. They forgot to tell me I needed to go to a different floor. I was worried all my appointments would now be delayed so I grabbed my bag in a hurry and threw my back into a spasm. I yelped.

Then of course my blood pressure and one of my blood levels that’s a marker for muscle damage was slightly elevated (weeks of back pain will do that.) With great empathy and understanding, my doctor gave me muscle relaxers. She said to come back in a month to recheck that blood level. “I’m not at all worried, Christa,” she said. “But I know you and I know you’ll worry so we’ll recheck for your peace of mind.”

When I got home, I sunk into a warm bath and cried because my back hurt; I hate the side effects of my meds; I miss my dog, so much of life feels unfair and out of my control. Sometimes it all feels like a house of cards; one shakes and the tower falters. So, I let it crash around me, shattering.

I pulled myself together and got out of the tub. A few minutes later the full extent of the spasm really kicked in. The pain surged to a frightening level-10/10– like my body was breaking. I gobbled the muscle relaxer and climbed into bed, praying it would kick in. I tried to empty my mind and count my blessings. Then I just let the thoughts come without trying to direct them. I had survived so many dark nights before. Surely this couldn’t be as bad as the worst of them. I woke up 10 hours later. Stiff but the terrifying knot in my back was gone, replaced with a dull ache.

For the next few days, the pain kept moving around my back. My body was trying to re-center herself. Trying to protect me while also asking my mind for help. I was so afraid I’d never feel better. Now would I always be a person with a bad back?

I called my friend, Alex, which I often do when I don’t know what to do. As always, she talked me down off the ledge. It turns out I don’t have a bad back, I had a battered back. Alex assured me all my fears were normal. Get yourself a friend like Alex. Learning to move in a different and ever-changing body requires effort. With this injury, my mind and body were doing the necessary work. When we got off the phone, my back felt better. The next day it felt even better. I turned the corner thanks to muscle relaxers, heat therapy, massage, a sauna visit, stretching, time, and Alex. Healing isn’t a solo sport; it’s as much about community as it is about medicine.

Our back is the foundation of our health and ability to move, literally and figuratively. When the foundation falters, everything built on top of it shifts. We have to maintain the foundation. Castles in the air don’t rise. They need a stable base, and so do we. Rest, heat, stretch, repeat until the healing’s complete.

My back showed me I’ve been holding myself back on a number of fronts, and I’m done doing that. As my therapist, Brian, has told me many times, our injuries often come to hone us, not harm us. It’s worth the time and energy to do this fundamental work. We are worthy of our own time, attention, and care.  

creativity

Living in gratitude on my 5-year cancer journey

Christa Avampato
Me outside the Perlmutter Cancer Center in NYC on October 29th after seeing my surgeon on the 5-year anniversary of my discharge from surgery

Last week I celebrated 5 years since the bilateral mastectomy that saved my life and removed any sign of cancer from my body. My friend, Wayne, describes journeys like this as a log flume. When we begin, we’re at the top of a terrifying drop. We’re scared, nervous, unsure, hopeful, confused, anxious. All the emotions of the human condition are raw and tumbled in our minds and hearts. We’re trying to keep our head up and our eyes ahead. we don’t want to take that plunge into the unknown. But we have to. We can’t turn around. The only way out is through.

And so, we take a deep breath, and we let ourselves fall. We face all the things we were afraid of, and then some. In every health challenge journey, circumstances arise that we never expected. In my case, I had to have another surgery 3 weeks later because lymph nodes that biopsied negative came back positive in the pathology. All the nodes from that second surgery were, thankfully, negative. Then I nearly died, twice, from a life-threatening allergy to Taxol, a common chemo drug, that shut down my lungs in the middle of COVID. My oncologist at the time thought I was being overly dramatic about my side effects when in fact I was suffocating. (I fired her from my care team, and she no longer sees patients.) My pulmonology team thought my lungs might be permanently scarred and I may need to have an oxygen tank for the rest of my life. Thanks to science and diligence, I fully recovered and now I’m healthier and stronger than ever.

I spent the evening of my 5-year surgery anniversary producing and hosting NYC’s Secrets & Lies – Ghost Stories. The irony isn’t lost on me—that I nearly became a ghost myself with so much life I still wanted to live and that storytelling and creativity have been two of my greatest teachers and healers.

In the wee hours of the morning after my surgery, I woke up in recovery. High as a kite on a massive amount of drugs, my nurse ran around the hospital to find me a turkey sandwich and to this day it’s the best thing I’ve ever eaten. I happily gobbled it down, watched a Harry Potter film on my tablet, and cried enormous tears of gratitude. There was less of my body in the world, but I was still alive, still breathing, and cancer-free. My greatest wish that morning was to see the sunrise so my nurse got me out of bed and wheeled me to one of the lounge spaces in the recovery wing so I could see the sun come up over the East River and the FDR Drive. I will never forget that view.

My surgery team members came to see me before I was discharged. My plastic surgeon who had placed the first installment of my reconstruction – the tissue expanders that would go on to cause 14 months of constant pain – told me that I woke up from anesthesia very quickly, before I’d even left the operating room. I began gushing how grateful and thankful I was to the whole surgery team. She said the entire team was laughing and crying right along with me. I have zero memory of this, and I wish I’d been fully conscious to remember it. Leave it to me to bring the funny in the darkest of times!

Then my breast surgeon came to check me before discharge. Through our masks, I thanked her for saving me and she said, “Sweetie, I’m just part of the team. And every person in this hospital shows up every day with the only goal being to help you heal. And you will heal. And how you feel now – the pain and the fear – it won’t always feel this way. We’re going to get through this together.” My dear friend, Marita, picked me up from the hospital and drove me home to where my sister and my dog were waiting for me. In the following months, so many beautiful friends sent me care packages, messages, cards, and food, and came to visit me from a distance – outside and masked. The trying times we made it through! I’m so thankful for everyone who cheered me on and helped me in a million different ways. I wouldn’t be here without you.

It’s fitting that exactly 5 years at that exact time she came to see me in recovery that I had my 5-year check-up with my breast surgeon. She gave me a clean bill of health, and we talked about the next 5 years of meds. She eased my mind and soothed my heart, as she always does, with science and compassion. We have a plan to keep me cancer-free, and I feel ready to start this next chapter.

I left her office with tears in my eyes and my head, heart, and spirit filled with gratitude for every second of these past 5 years. I’m even grateful for the worst days on this journey because I got to live them. Every morning, my first thought is, “Whew, I got another one!” Long may that tradition continue.

Below are photos of me on the day of my surgery and the morning after when I woke up and saw the sunrise

creativity

What a Corn Stalk’s DNA Taught Me About Solving the Climate Crisis

Christa Avampato
Photo by Marek Studzinski on Unsplash

The urgent global challenge is feeding a rapidly growing population while fighting the uncertainty of climate change. As a storyteller and a biomimicry scientist, I often ask: How does nature solve a massive, existential crisis? The answer, it turns out, lies not in some distant super-technology, but in the subtle genius of a single plant cell.

New research from the Cold Spring Harbor Laboratory has illuminated a fundamental biological “master switch” in the DNA of food crops like corn, giving us an actual blueprint for creating a resilient, thriving future. This isn’t just botany; it’s a profound lesson in survival written right into the plant kingdom.

The Inner Wisdom of the Plant

Plant growth, from the deepest root to the ripest ear of corn, is governed by its stem cells—unspecialized cells that hold the potential to become any part of the plant. The challenge facing plant scientists has always been figuring out how to balance these cells: when should they grow and when should they specialize into, say, a fruit or a thick stalk?

In a breakthrough study, scientists mapped the gene expression in these cells, revealing the network of regulators that act as the plant’s precise internal control panel. This network balances growth and stress response, allowing the plant to strategically allocate its resources for survival.

This knowledge is a gift to us all because it shows how nature manages risk. A plant facing drought doesn’t just despair; it shifts resources to deepen its roots. A plant under pest attack doesn’t just succumb; it redirects energy to fortify its cell walls. It’s a marvelous, elegant system of risk mitigation through metabolic flexibility.

A Blueprint for Humanity’s Resilience

As my work focuses on biomimicry—integrating nature’s genius into the human world—I see in this discovery a direct path to solving our human challenge of food security. We are not meant to struggle endlessly against the elements; we are meant to learn from the masters of endurance.

This plant study provides us with three clear takeaways for building a better world:

  1. Precision over Force: Instead of overwhelming fields with more fertilizer and water, we can use this genetic knowledge to engineer plants to be more efficient—to use nitrogen more effectively and direct energy precisely where it’s needed most for resilience.
  2. Unlocking Latent Potential: We are now able to see and manipulate the plant’s own evolutionary solutions. We can develop crops with deep-seated, natural defenses against drought and disease, built on the plant’s own wisdom, not on chemical dependency.
  3. The Power of the Foundational System: The corn stalk teaches us that true resilience comes from perfecting the foundation. By understanding and replicating the simplest, deepest biological controls, we can build human systems that are robust and adaptable, just like an ecosystem.

A Brighter Future Ahead

This breakthrough is more than just a scientific finding; it is a fundamental shift in our relationship with nature. By finally decoding the genetic “master switch” that plants use to govern their own destiny, we are handed a powerful blueprint for survival. The challenge of global food security has never been greater, but this research proves that the solution is not an endless technological sprint, but a deeper engagement with the patient, profound wisdom of the living world. The era of resilient agriculture is not just on the horizon—it has already begun, written in the complex, hopeful language of a plant’s own DNA.

If you’re interested in learning more about how I apply nature’s genius to human challenges, check out my work on biomimicry here: Christa Avampato: Biomimicry Stories Can Help Us Build a More Sustainable World



Now, I want to hear from you: How can we apply the corn plant’s principle of ‘metabolic flexibility’ to urban planning in our own cities?

creativity

September 5th was my 16th Alive Day

Christa Avampato

Friday, September 5th, was my Alive Day – many years ago on that day I ran out of a burning building to save my life. I’ve written about that event many times, here, here, and here for example.

It was a wild ride to recover from that and from past traumas that had piled up. It prepared me for everything that came after: becoming a novelist, the pandemic, cancer, and helping my soul dog, Phineas, cross the rainbow bridge when it was his time. Now with all this perspective, what was once one of the worst days of my life became a turning point that changed my life in ways I never imagined were possible. Yes, that fire took almost everything from me. It also gave me everything I needed.

A special thanks always to Brian McCormack who helped me embrace my darkness and my light in equal measure by walking the path to wellness with me every step of the way. I’m forever grateful to be here, to be well, and to be whole.

creativity

Using science to build strong bones as a cancer survivor

Christa Avampato
Me at Ravinia when I visited friends in Chicago this weekend

Some personal health news and a story about the power of science. 2 years ago, I went for a bone density test. Unsurprisingly it showed that my current “f*ck cancer” meds had decreased my bone density numbers into the osteopenia range with 1 number from my low back on the border for osteoporosis.

At that point, my oncology team and I decided to play defense. I added the equivalent of Harry Potter’s Skele-gro to my arsenal of daily weight-bearing exercises, a very healthy diet, and no alcohol that I was already doing. The hope was the new med would stabilize my numbers and keep osteoporosis at bay.

I just had my 2 year bone density test. Some of my numbers have improved by a lot. A couple stayed the same. The number for my low back tipped by -.1, taking me into osteoporosis.

I bursted into tears. I spend an incredible amount of time and effort looking after my health. Ani DiFranco wasn’t joking when she sang, “self-preservation is a full-time occupation.” How was this fair? What else was I supposed to do to stop this?

I pulled myself together and messaged my oncologist to ask about next steps.

I took myself for a walk and gave myself a pep talk. The med is working. Healing isn’t linear. I know this. Like an arrow, sometimes we have to be pulled back a bit to fly forward.

By the time I got home, my oncologist had responded. I expected to see a recommendation for more meds. “This is status quo. You’re on protective meds and will be done with the meds causing this side effect in a year. This will get better.”

The new medications I’ll switch to in a year, which will mark 5 years since the end of my active cancer treatment, don’t diminish bone density. They will likely protect my bone health and possibly improve my numbers. And my oncologist will keep me on the Skele-gro until I’m out of osteoporosis land.

My bone health isn’t where I want it to be. Not yet. I’ll get there, one day at a time, thanks to science.

creativity

Greener Horizons: NYC’s First-Ever Urban Forest Plan Takes Root!

Christa Avampato
Forest Park, Queens. Photo by Daniel Avila/NYC Parks. https://www.nycgovparks.org/highlights/nyc-parks-most-photogenic-woodland-areas

For a city known for its concrete jungle, New York City is making a bold and exciting commitment to its natural side — the city’s first-ever Urban Forest Plan, a monumental undertaking that promises to transform our urban landscape and bring the benefits of nature to every corner of the five boroughs.

What is the Urban Forest Plan?

Mandated by Local Law 148 of 2023, this groundbreaking plan sets an ambitious goal: to increase New York City’s tree canopy cover from its current 22% to a robust 30% by 2035. But it’s more than just planting trees; it’s a comprehensive roadmap for managing, protecting, and equitably expanding the city’s entire “urban forest”—which includes over 7 million trees on public and private land, from street trees and parks to natural forests and even private yards.

Why is this Plan So Important?

The benefits of a thriving urban forest are immense and crucial for a city like ours:

  • Cooler City: Trees are natural air conditioners, mitigating the urban heat island effect that makes our city hotter, especially in neighborhoods with less green space. They can lower street temperatures by several degrees, providing vital relief during scorching summers.
  • Cleaner Air: Our urban trees act as natural filters, removing thousands of tons of air pollutants annually, which can significantly improve public health, particularly for those with respiratory issues.
  • Stormwater Management: Tree roots absorb millions of gallons of stormwater runoff, helping to reduce flooding and protect our waterways from pollution.
  • Enhanced Well-being: Studies consistently show that access to green spaces improves mental health, reduces stress, and promotes physical activity. A greener city means a healthier, happier populace.
  • Biodiversity Boost: Expanding the tree canopy creates vital habitats for birds, insects, and other wildlife, enriching the city’s biodiversity.
  • Environmental Justice: Historically, tree canopy has been unequally distributed across the city, with lower-income neighborhoods often having fewer trees and facing greater environmental burdens. This plan aims to address these disparities by prioritizing equitable tree planting in disadvantaged communities.

Community at the Core

One of the most exciting aspects of the Urban Forest Plan is its emphasis on community involvement. The city recognizes that for this plan to truly succeed, it needs the input, experiences, and recommendations of New Yorkers from all walks of life. Various community engagement events—including workshops and “walk-shops” in different boroughs—have been held, and a public survey is open (though note that the deadline for input is June 30, 2025 – so if you haven’t participated, there’s still a brief window!). This collaborative approach ensures that the plan reflects the diverse needs and desires of our neighborhoods.

Looking Ahead

The Urban Forest Plan is a testament to New York City’s commitment to a more sustainable, resilient, and livable future. It acknowledges that trees are not just a luxury, but essential infrastructure that provides invaluable services to our communities. As this plan takes root, we can look forward to a greener, healthier, and more equitable New York City for generations to come.

To learn more and get involved, visit the city’s Urban Forest Plan website at https://www.urbanforestplan.nyc/

creativity

Ditch the Mower, Find the Wonder! 🌿 Your Guide to a Wild(ish) Lawn

Christa Avampato
Photo by Elisa on Unsplash

As spring flourishes in all its glory (hello, sunshine!), you might be eyeing that lawnmower with a familiar sigh. But what if I told you less work for you could mean more life in your lawn? This week, let’s talk about a trend that’s buzzing with benefits: letting your lawn go a little wild!

Forget the pressure of a perfectly manicured green carpet. In reality, that perfect lawn is nearly dead. A wilder lawn isn’t about letting things run completely rampant (unless that’s your jam!). It’s about consciously creating a more natural, vibrant, and wonderfully low-maintenance space that’s teeming with life. And that wild lawn has benefits for you, your bank account, wildlife, and this beautiful planet we all share.

Why Let Your Lawn Loosen Up? More Buzz, Less Fuss!

  • Become a Local Wildlife Hotspot: Think of it — your very own mini-nature reserve! Longer grasses and native “weeds” (I prefer “wildflowers-in-disguise” like clover and dandelions) become a five-star restaurant and hotel for bees, butterflies, ladybugs, and songbirds. You’ll be amazed at who shows up!
  • Kick Back & Relax (More!) and Save Money: Less mowing, less watering, less fertilizing… need we say more? A wilder lawn means more time for you to actually enjoy your outdoor space, not just work on it. And it also saves you money.
  • Better For You, Better for the Planet: Wild lawns are surprisingly powerful. Their diverse plant life helps soak up rainwater (reducing runoff), improves soil health, and even captures more carbon. You’ll also naturally reduce (or eliminate!) the need for chemical pesticides and fertilizers, which is a win for everyone. And again, it saves you money.
  • A Feast for the Senses: Swap out the monotonous green for a shifting tapestry of textures, colors, and gentle movement. Watch wildflowers bloom and seed, listen to the hum of happy pollinators, and discover the intricate beauty of a natural ecosystem right outside your door.

Ready to Embrace Your Lawn’s Wild Side? It’s Easier (and Less Expensive) Than You Think!

Going wild doesn’t mean your yard needs to look messy. It’s about intentional choices that welcome and embrace nature. Here’s how to get started:

  1. Start Small, Mow Tall: You don’t have to go all-in at once. Designate a section of your lawn — maybe the back corner, or a strip along the fence — to let grow longer. Even raising your mower blades to 3–4 inches on the parts you do mow makes a big difference for tiny critters and plant health.
  2. “No Mow May” (and Beyond!): You might have heard of “No Mow May” — it’s a fantastic initiative by Bee City USA, a nonprofit that connects communities of people and pollinators in mutually-beneficial ways, to give emerging pollinators a head start! Why not extend the idea? Try mowing less frequently throughout the growing season. Every two weeks? Once a month for certain areas? Experiment and see what works for you.
  3. Love Your “Weeds”: Those dandelions? Early spring food for bees! Clover? It’s a nitrogen-fixer, meaning it naturally fertilizes your soil, and pollinators adore it. There’s a lot to love about these volunteer plants.
  4. Sprinkle Some Native Charm: Consider overseeding parts of your lawn with native low-growing wildflowers (spread wildflower seed over an existing lawn without disturbing the soil) or a “bee lawn” mix suitable for your geographic region. These plants are adapted to our climate and provide the best resources for local wildlife. A quick search for “bee lawn” mix or a visit to a local native plant nursery can provide great options.
  5. Create “Cues to Care”: Worried about what the neighbors might think? Keep the edges of your wilder areas neatly mown. This creates a look of “intentional wildness” and shows your landscape is cared for, not neglected. A small, friendly sign explaining your lawn is a “Pollinator Paradise” or “Wildlife Life” area can also work wonders and tell your story, raising awareness, advocating for wildlife, and encouraging your neighbors to give it a try, too.
  6. Patience is Your Superpower: Transforming a conventional lawn into a mini-meadow takes time. Don’t get discouraged. Enjoy observing the changes each week and season. You’re creating a living landscape, and every small step is a win.

Wild Fact: Allowing your grass to grow taller encourages deeper root systems, making your lawn more drought-tolerant. Less watering for you, less money spent, fewer resources used, and more resilience for your yard!

Ready to trade some mowing time for more butterflies and birdsong? Letting your lawn go a little wild is a simple, rewarding way to make a big difference for your local ecosystem and your own well-being.

Happy wilding!

creativity

Having fun protects our health

Christa Avampato

“The best thing you can do for your health? Hang onto your sense of fun, Christa. Especially in your work. It’s important.” This is what my wonderful general practitioner, Dr. Peter Lotfi, said to me at the end of my annual physical this week.

I’m feeling great though I still get some anxiety going to the doctor. I breathed a huge sigh of relief when all my bloodwork and tests came back with perfect results.

I’m always asking Dr. Lotfi what I can do to safeguard my health after going through active cancer treatment and now receiving maintenance treatment to prevent cancer recurrence. While we talked about diet, exercise, stress reduction, and the different medications I take, his biggest advice was to never lose my sense of fun.

We talked about how difficult the world is, especially in our country, with the current political climate. In the midst of all that, he doesn’t want me to lose my sense of joy, which is a way to preserve mental and physical health that doesn’t cost anything and has only good side effects.

In that spirit, last night one of my best friends, Ashley, and I got dressed up and went to a cocktail party on the 87th floor of a building on Wall Street. It was for Silhouette Eyewear, a sustainable eyewear brand that manufactures glasses from biowaste. I was invited because I write about sustainability and Ashley was happy to join me. The glasses are colorful, extremely lightweight, comfortable, flexible, and durable — all the benefits of plastic without using fossil fuel. (I’m sporting a cute pink pair that I love in the first photo.)

After the party, we wandered around the Financial District, reveling in all of the hidden art deco that people pass by every day. The fun door with mirrors in the photo below is an example. Ashley and I are tour guides, historians, and writers who love this beautiful town.

To end the night, we found a new favorite pizza place called Siena Pizza & Cannoli on Rector Street, named after that gorgeous Italian city in Tuscany.

Tucking into our delicious pizza slices, I said a silent thank you to Dr. Lotfi. A sense of fun in everything we do and everywhere we go really does make life better.

creativity

Greenland sharks may help us cure cancer

Christa Avampato
Close-up image of a Greenland shark taken at the floe edge of the Admiralty Inlet, Nunavut. Photo credit — Hemming1952 | Wikimedia Commons | Used under the Creative Commons Attribution-Share Alike 4.0 International

A cure for cancer may be swimming 2,200 meters (~7,200 feet) below the surface of the Arctic and North Atlantic oceans. Greenland sharks (Somniosus microcephalus) are deep-dwelling animals who live to be ~400 years old in the wild without a shred of medical care. The secret to their longevity is likely in their genes that fend off cancer.

An international team of 28 scientists recently published a paper mapping the Greenland shark’s genome. And the results are astonishing. The shark’s genome has two remarkable features: many duplicate genes give the shark an enhanced ability to repair damaged DNA, and their genome has an altered p53 protein that makes the protein more robust. What do those two things have to do with cancer? As it turns out, everything!

Damaged DNA and cancer Damaged DNA that isn’t repaired causes mutations in genes that regulate how a cell grows and divides. This damage causes cell growth to skyrocket uncontrollably leading to tumors, a.k.a. cancer. There are many ways DNA can be damaged — UV rays from the sun when we don’t wear sufficient sunscreen, tobacco smoke, exposure to toxic chemicals, aging, and the normal processes of living.

Most of the time and for most of our lives, our bodies recognize the damaged DNA and either repair the cell or purge that cell through our natural waste processes, kicking the damaged cell out of our bodies so it never causes problems. However, these damaged cells can be sneaky and hide, or the amount of damage can be very extensive, making it difficult for our bodies to repair or remove all of it.

The Greenland shark’s enhanced ability to repair damaged DNA is an incredible adaptation that helps prevent cancer. Knowing that DNA damage is such an asset for the shark’s longevity further spurs our cancer research to seek out new treatments and therapies to enhance human abilities to repair DNA damage.

p53 protein and cancer The p53 protein is a powerhouse in the bodies of almost every animal. p53 is a tumor suppressor, protecting cell DNA from damage, initiating repairs when it detects damaged DNA, and kicking damaged cell out of the body when necessary. Greenland sharks have a more robust p53 protein than other animals, allowing them to be more highly attuned to protect against and repair DNA damage.

Biomimicry, nature preservation, and biodiversity conservation is vital for human health Among its many attributes, nature is a research lab, pharmacy, library, and archive. The species with whom we share this planet hold the answers to every question we have. It takes time, effort, and funding to study nature and find these answers.

By employing biomimicry (the emulation of nature’s design genius, such as the adaptations of the Greenland sharks that give them such great longevity), protecting nature, and safeguarding biodiversity, we are providing ourselves with a source of unlimited creativity, knowledge, and wisdom. Our lives, and the lives of all beings, are intricately intertwined. Nature will help us thrive if we care enough to help nature survive.

creativity

How I embrace Finland’s nature-based wisdom in Brooklyn

Christa Avampato
Photo of Lake Summanen, Saarijärvi, Finland by Tapio Haaja on Unsplash

In this moment in time, I’m looking for comfort and advice in nature and books. I recently read The Finnish Way: Finding Courage, Wellness, and Happiness Through the Power of Sisu by journalist Katja Pantzar. A Canadian with Finnish heritage, she moved to Finland for work. What she never expected and found is that embracing the Finnish lifestyle would radically transform her mental and physical health. Curious to see if I could adopt these lessons myself in my Brooklyn life, this is what I’ve tried and how it’s going:

Nature heals

Finns spend time outside in all sorts of weather all year long, even when the days are short and cold. They bike to work. They go out of their way to take the scenic route, spending as much time in nature as they can. They take winter swims (or dunks!) in the frigid sea followed by warm and cozy saunas. Cold water dips have been shown to have health benefits: circulation, reduced inflammation, and enhanced mood, along with a possible boost to the immune system. (However, if you have heart issues, please consult a doctor before trying cold water swimming.)

People in Finland put away their technology and embrace being together with others, often outside and in natural settings. They see nature as a generous neighbor. Yes, it takes effort and time, but the benefits far exceed the work and planning required to experience them.

Once Pantzar took on this view of nature, and practices like cold water swims and warm saunas, she noticed her mental and physical health improve. She felt clear-headed and physically stronger. Her gratitude for nature grew. Her relationships flourished.

My take:

I’m fortunate to live close to Prospect Park in Brooklyn. It’s a sprawling green space of over 500 acres. I’ve been trying to get there more often, even when it’s cold, either before or after work or at lunch time. I’ve also been trying to spend time in nature with others, a walking meet up.

I’m about a 20-minute subway ride from the ocean. However, there’s no sauna close by so I’ve not done the cold plunges in the open water. Instead, at the end of my morning shower, I turn the water to cold and try to bear 10 seconds. Though I can’t say I love the cold water, I have found them helpful. From the first time I tried this, I felt a rush afterwards. Something about doing this makes me smile. I feel alert and ready to take on the day.

I also learned that in NYC, we have a few saunas. Brooklyn Bathhouse and Bathhouse Flatiron to name just two.

The beauty of difficulty

Doing things that are difficult carries a certain level of pride and accomplishment. When we realize we can do hard things, our confidence grows. Whether that’s a cold-water swim, a strenuous hike or bike ride, learning a new skill, or simply getting through a long and difficult winter, there is joy to be found in overcoming obstacles and challenges. We don’t need to shy away from something because we’re afraid of failing, nor because we’re complete beginners trying to find out way. We can embrace that, one step at a time.

My take:

I really love being a beginner. I’m always trying to do new things, with varying degrees of success and learning! Whether it’s learning a new language, cooking and baking, in my writing and paper collage work, a new academic pursuit, or new sports, workouts, and physical challenges, I approach things with curiosity. The older I get, the more comfortable I am saying, “I have no idea how to do this but I’m just going to see how it goes.” I’ve especially loved taking on tasks that I initially think are way too difficult for me to do. I like practice. I like seeing progress and improvement, however small. And when I do make it up that mountain, the views are really spectacular.

Food and exercise

When it comes to diet and exercise, Finns take a sensible approach. They eat more vegetables and fruit than anything else. They bake movement and exercise into their everyday routines. And they make it all fun and engaging. Feeding themselves and exercising is not work; they’re essential to their well-being and a source of joy.

My take:

Having been through cancer, I have seen how what I eat and how I exercise can improve my health outcomes. I got through cancer treatment and continue to get through my current medication side effects largely through diet and exercise rather than taking more medications with even more side effects. My medications impact my muscles, joints, mental health, bone health, and everyday life. They’re not a picnic to manage, but I find when I eat well and move more, I feel better, and the side effects are lessened. Being in good physical shape also helps my medications be as effective as possible. Diet and exercise are within my control, and therefore empowering. Though I’m an omnivore, I’m a plant-based eater and I love cooking and baking. I exercise every day. For my health, I gave up alcohol. I’ve never felt better!

Body-mind communication

One of the many things I admire about the Finns is their growth mindset at every age. They understand the connection between their minds and bodies as part of their culture. Reducing stress is a big part of their motivation of how they live their lives.

My take:

In different chapters of my life, I’ve gone back and forth on whether the body influences the mind more than the mind influences the body. Now I see them as truly equal partners. Sometimes, my mind helps my body level up. Other times, embracing physical challenges helps clear and calm my mind. Their partnership makes me whole.

Though I live over 4,000 miles from Finland, this book helped me bring a bit of the Finnish lifestyle to Brooklyn. I’m excited to keep exploring and to see where this all leads.