RISE Is Coming to Indigo: Heartfelt Milestone

Hope grows whenever we share our stories with an open heart.

I am delighted to share some wonderful news. Indigo has purchased copies of RISE: Living Life Over Cancer for their Dartmouth and Halifax Chapters locations, and they will soon be available for sale in both stores.

When I began writing RISE, my intention was simple. I wanted to create a resource that offered support, nourishment, and hope to anyone navigating life with a chronic illness or caring for someone who is. I had already written more than 150 blogs, each one centered on mindful living, resilience, nourishment, and movement. These writings formed the foundation of the book. To see it now finding its way into our local bookstores is an honour.

Why This Matters

Indigo’s decision to purchase RISE means that more people will have access to the very stories and practices that have supported me on my own journey with stage IV breast cancer. It means that someone walking into a store in search of encouragement may find exactly what they need at the right time. It means that the conversations about mindful living, integrative wellness, and the strength within each of us will continue to grow.

This milestone is also a reflection of the many people who have supported me. Every message, every conversation, every book purchased at a signing or through Amazon has helped get RISE into the hands of readers across Nova Scotia and beyond. I am truly grateful.

How You Can Help Bring RISE to More Communities

If you live elsewhere in Nova Scotia or anywhere across Canada, you can request RISE at your local Indigo, Chapters, or Coles. These requests make a meaningful difference. They help ensure that people in your community can access the book and the stories of hope within it.

A Heartfelt Thank You

Thank you for walking beside me as RISE continues to reach more readers. Your encouragement has been a source of strength and inspiration throughout this journey. My hope is that the book will continue to support others in living fully, grounded, and mindfully, no matter what challenges they face.

ISE: Living Life Over CancerAvailable on Amazon (Canada, US, UK, and Australia)

Core Actions to Support our Mental Health

Insights from Dr. Robin Berzin and Commune**Research Summary by Betty Jean Aucoin

Mental and emotional well-being is not simply shaped by mindset. It is deeply rooted in the daily actions we take and the physical states we create in our bodies. In her course Mentally Well, integrative physician Dr. Robin Berzin, MD, founder of Parsley Health, breaks down the five core actions that influence our mental health more than anything else.

Her approach aligns closely with the integrative lifestyle practices I teach through Living Life Over Cancer and in my book RISE: Living Life Over Cancer (Available on Amazon in Canada, the US, the UK, and Australia). Below is a research-based summary of her key points.5 Actions that Support Mental Health.

1. The Consequences of Modern Living

Dr. Berzin highlights several unprecedented lifestyle shifts affecting our health:

• We consume 60 pounds more sugar per year than previous generations.

• Many people sit up to 10 hours a day.

• Screen exposure has climbed to 12 hours per day.

• Over 40 percent of people live with chronic sleep deprivation.

• The average adult takes four prescription medications daily, each with its own side effects.

• We are exposed to hundreds of toxins each day through food and products.

These changes are new and compounding. They help explain why so many people feel sad, sick, tired, inflamed, and mentally overwhelmed.5 Actions that Support Mental Health.

2. Low Mood Often Begins in the Body

According to Dr. Berzin, these three biological factors commonly contribute to low mood:

Blood sugar dysregulation

High sugar intake lowers serotonin and dopamine and triggers inflammation in the brain.

Food sensitivities

These are not allergies but immune system reactions that contribute to brain fog, fatigue, and mood issues.

Nutrient deficiencies

Many diets are “calorie rich but nutrient poor.” They often lack essential nutrients such as:

• Vitamin B

• Vitamin D3

• Magnesium

• Omega-3 fats

These deficiencies can affect mental clarity, energy, and emotional stability.5 Actions that Support Mental Health.

3. The Five Core Actions That Drive Mental Health

These are not simple habits. They are daily physiological drivers of emotional well-being.

1. Food

What you eat shapes hormones, inflammation, and brain chemistry.

2. Movement

Movement boosts dopamine and serotonin and counteracts the consequences of prolonged sitting. It supports sleep, mood regulation, and stress reduction.

3. Sleep

Sleep is essential. During sleep, the brain “washes” itself, clearing toxins and restoring cognitive function. Dr. Berzin recommends seven to eight hours of high-quality sleep.

4. Technology Use

She notes that mobile devices and social media can be as addictive as drugs. They affect:

• movement

• sleep

• focus

• social connection

• stress

5. Alcohol and Drugs

Alcohol is a proven depressant. Even without addiction, regular use as a coping strategy erodes emotional resilience and disrupts sleep.5 Actions that Support Mental H…

Self-Assessment: Where Are You Now?

Dr. Berzin encourages honest reflection using the following prompts. Answer with never, sometimes, mostly, or always.5 Actions that Support Mental H…

• I eat refined or processed foods.

• I am sedentary most days.

• I get less than seven hours of sleep.

• I spend three to four or more hours on screens daily.

• I use alcohol or drugs four or more days per week.

• I feel stressed daily.

• I exercise to support my physical and mental health.

• I feel supported by family and friends.

Your answers help reveal which daily actions may be supporting your well-being or holding it back.

Bringing It All Together

Your body is a key driver of your emotional state. Many mental health challenges can be traced back to the five core actions you repeat every day. The positive news is that small, repeated changes can create meaningful improvements in both physical and emotional health.

If you want guidance on how to reset these core actions, explore the resources in my own work:

• My blog, which offers practices that support mindful living

• My book, RISE: Living Life Over Cancer, which integrates nutrition, movement, sleep, mindfulness, and emotional well-being

• Yoga and mindfulness videos on my YouTube channel

These tools help you address the same foundational pillars that Dr. Berzin teaches, and they do so through a lens of resilience, healing, and living fully with or beyond chronic illness.

Learn More About Dr. Robin Berzin

This lesson is part of Mentally Well with Dr. Robin Berzin, available through Commune. To explore the course, visit the Commune website and search “Mentally Well with Dr. Robin Berzin.”

Mindfulness Practice

When life feels noisy or rushed, the most supportive place to begin is with your breath. It anchors you and brings you back into the present moment. As Amit Ray reminds us:

“If you want to conquer the anxiety of life, live in the moment, live in the breath.”

Today, I invite you to join me for a gentle mindfulness practice that helps calm the mind and settle the body. This practice supports greater self awareness and self regulation by guiding your attention inward and giving your nervous system a chance to rest.

Before We Begin

Find a quiet space where you can sit comfortably. A chair, cushion, or yoga mat all work well. Choose a place where you can relax without distractions.

A Simple Practice

In this session, you will be guided to follow your breath and return to it whenever your mind drifts. This helps you slow down, release tension, and reconnect with yourself.

When you are ready, click the video below and join me.

Take a seat. Take a breath. Allow yourself this moment of presence.