Acknowledging the Spring Within

Although it's hard to believe, given the fact that the Washington area is currently inundated with snow, spring will officially arrive in a few weeks with the spring equinox on March 21st. I thought you may want to know what spring means from a traditional Chinese medical perspective so that you may be aware of the subtle changes your body may experience in the weeks ahead.

In order to appreciate the correspondence of internal changes that our body may be undergoing, let’s first look at what’s going on in nature. From a yin and yang perspective, the world is transitioning from winter, the most yin season, into spring, the beginning of the yang cycle of the year. Tree sap that has stayed dormant in its roots during winter will soon begin to flow upwards and burst forth with new growth. As I go on my daily strolls with my dogs through the neighborhood I can already see daffodils and crocuses beginning to emerge. As the warmer weather approaches, nature will soon provide us with the vibrant colors of spring flowers. The qi of the earth or life force has started its ascent upward and outward reversing its flow of inward and downward during the autumn and winter months.

Internally, the qi of our bodies has also started its ascent upwards and outwards. How many of you are now more inclined to go out and take a walk with the warmer weather as compared to winter when you were glad to stay inside? Remember the giddiness of spring fever when you were a kid when it was just great to be alive? That’s how we’re supposed to feel with the upward ascent of qi. What can you do to encourage this feeling of joy and appreciate the spring within?

Perhaps one way is to examine the philosophy of Hippocrates who believed that food is your best medicine. As a health practitioner of oriental medicine, I strongly encourage patients to eat according to the seasons in order to maintain optimal health. Just as winter is the time to encourage the inward and downward flow of qi by eating stews and soups made up primarily of tubers and root vegetables, eating lightly during spring will encourage qi to flow upward and outward. Now is the time to consider shedding those extra pounds by consuming only fresh whole foods and staying away from all processed foods.

One of the best ways to encourage the upward raising of qi is to pursue a liver detoxifcation program for the next few weeks. It's an excellent way to cleanse the body of all the accumulated toxins. The easiest way to follow a liver detoxification is to purchase one from your local health food store and follow the suggested regimen for the next several weeks. It usually requires restricting the intake of alcohol, limiting fats and sugars and concentrating on whole foods. In addition, herbs in capsule form are taken both morning and evening to help flush the toxins out.

Winter R and R

Just last week I was enjoying the warmth and hospitality of the Sandals Resort in Antigua. Getting away for a week of down time in the winter is good for the soul, renews the spirit, refreshes the mind and relaxes the body.

Although as I sit here and write this, the winds are beginning to howl outside as the temperature drop, I can still envision the warmth and the complete state of relaxation I was feeling last week. I'm going to try and hold on to that feeling as long as I can.

It certainly makes me aware of how important it is for all of us to get away from the normal stresses of life and seek out those wonderful vacation spots where one can completely relax and enjoy being alive. I try to offer to my patients tools that they can use to help improve their health and state of being. I have been remiss in suggesting vacations, but after last week, I will probably suggest to everyone who walks into my clinic that a winter vacation is in order.

Feeling Fulfilled

I subscribe to a newsletter from the Heart Math group (heartmath.com). They’re a wonderful organization that researches how emotions play such a powerful role on our health and well-being.

One of their recent newsletters provided some food for thought on discovering core values. Core values give meaning to life and make us who we are. Living by the principles of our core value rejuvenates our spirit, gives us a sense of purpose and creates a sense of well-being. When our values are aligned with what we do, we feel fulfilled.

When we are aligned, we are acting from our heart. The more we act from the heart, the better able we are to feel compassion, love, joy, appreciation, and the better life seems to work for us.

So take a few minutes to ask yourself the following questions:

What matters most to you?
What’s important to you in your work life?
What’s important to you outside of work?
What values do the people you admire exemplify?
What motivates you to work hard?
Which values are you consistently living?
Which ones would you like to live more?

Feeling fulfilled nourishes us on all levels – physically, mentally, emotionally, and spiritually. Discovering “core values” and living those values is a pathway to better health.

Coffee Lovers Rejoice

Those of you who enjoy a good cup of coffee can do so now without guilt. The September '06 Alternative Medicine Magazine had a small blurb about research studies that have shown that coffee has positive impacts on ailments such as asthma, type-2 diabetes, lack of stamina and focus and even Parkinson's disease. A University of Scranton study showed coffee beating out cranberries and tea in antioxidant levels.

Another study shows that coffee helps reduce the risk of cirrhosis of the liver; as much as 22 percent for a single cup of coffee a day. Apparently the benefits are dose related, meaning the more coffee you drink the more benefit you derive.

A word of caution however; caffeine does increase heart rates and blood pressure. Also, drinking coffee late in the afternoon can make falling asleep difficult.

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Enjoy Your Food to Nourish your Body

It is difficult to turn on the television, pick up a magazine, or read a newspaper without finding some reference to the necessity of eating properly to maintain a healthy weight. Within the past two years, the newest food pyramid was published emphasizing the intake of whole grains and cereals. Obesity in America has become a major health issue in newspaper headlines. Television commercials for weight loss programs bombard the airwaves day and night. All of the health magazines that I have in my office emphasize eating balanced meals consisting of plenty of vegetables and fruit. I have even dedicated many of my “From An Eastern Perspective” columns in the Old Town Crier to the need to eat properly and according to the season.

However, something that I have failed to emphasize and that has also been ignored by all the news articles, television commercials and magazine ads is the absolute need to enjoy eating in order to receive optimum nutrient absorption. Research has shown that nutrient absorption is 60 to 70 percent greater when the food is eaten in a relaxed state versus in a harried or agitated state. Just as drug research not only studies how the test drug affects the body, it also studies how the body affects the drug. If the body breaks down the drug in the stomach and excretes it through the colon without any absorption, then the drug is useless. The same concept holds true for food. No matter how wonderfully organic a food may be, if the consumer of that food is emotionally upset or eating hurriedly, the nutrient absorption declines dramatically as compared to eating the same food in a relaxed and calm state of mind.

One train of thought of why so many Americans have a weight problem is that we have lost the ability to savor food and enjoy it. We eat quickly, wolfing down a large quantity of food to fill a void so that we can go on to the next task. If we ate slowly, after about twenty minutes our digestive feedback system would kick in and we would feel full; perhaps consuming half the calories we would have if we had inhaled a larger meal. The nutrient absorption of the meal eaten more slowly would also be higher.

What happens when we eat food under stress? The safety mechanism of the central nervous system comes into play switching on the sympathetic response to stress. This feedback system has evolved over thousands of years to protect us from life-threatening events. When the body activates the stress response, blood pressure increases, hormones such as cortisol are released into the blood stream to provide energy, the blood flow is rerouted away from the midsection to the brain for quick thinking and to the legs and arms to provide power for quick action. The digestive system shuts down. When the body is geared to protecting you from a saber-toothed tiger, digesting this morning’s breakfast is of little concern.

So, let’s update this scenario. You grab a muffin on your way out the door to work and eat it as you dodge traffic because you’re already late. Lunch is inhaled at your desk while you’re answering your phone and trying to complete a deadline. You return home and eat dinner in front of the television while thinking about the miserable day you had at work. The body has been on high alert all day and has initiated the stress response thus shutting down the digestive system. Is it any wonder that you have abdominal pains and feel that food is just sitting there in your stomach? Well, that is exactly what is happening. Food is just sitting in your stomach awaiting the parasympathetic response to turn digestion on which may take several hours.

Let’s examine this further as to what is really going on from a physiological standpoint. When digestion is turned off in response to stress, salivation in the mouth is decreased which is the first step in digestion; enzymes that breakdown protein, fat and carbohydrates in the stomach are decreased, and blood flow to the small intestine is decreased. The limitation of blood flow to the small intestine can decrease the nutrient assimilation by as much as four-fold. This means that all of the nutrients that would have been absorbed if food were eaten in a relaxed state are excreted. Other byproducts of the stress response that can remain in the body are increased blood cholesterol, elevated cortisol and insulin, gastrointestinal reflux, decreased levels of essential hormones such as growth hormone, sex hormones, and thyroid hormones, and reduced presence of healthy gut flora just to name a few.

Digestion really begins in the mind. It begins when we experience the pleasure and satisfaction we feel to the aroma, taste, and visual stimulation of a meal. Nutritional experts estimate that as much as thirty to forty percent of the total digestive response is due to our awareness of what we’re eating. Think about your all time favorite meal for a moment and focus on what it smells like, the texture of the food on your tongue, the pleasure you feel as you are chewing. Is your mouth watering in response to this thought? Smelling food, tasting, chewing and being aware of what we eat initiates the parasympathetic response. Anticipation and awareness of our meal initiates increased salivation in our mouth, gastric acid and enzymes in our stomach and the full production of pancreatic enzymes. Blood rushes to the digestive organs so that the stomach rhythmically contracts, and electrolyte concentrations shift in preparation for the anticipated incoming food.

What happens when we are not consciously aware of what we are eating? If we eat a meal on the go or are preoccupied with doing another task at the same time, our brain has not experienced the taste, pleasure, aroma, and satisfaction from food and registers this missed experience as hunger. The brain doesn’t remember stuffing down the breakfast muffin, or inhaling the lunch salad between phone calls and answering emails or absent-mindedly eating dinner in front of the television. The brain simply remembers not being satisfied which registers as hunger so we reach for more food.

In closing, enjoying our food plays just as big a role in nourishing our bodies as eating all the correct foods. Take time to enjoy your breakfast, get out from behind your desk and enjoy your lunch, prepare a decent supper and focus on what you’re eating. Use this time to decompress and relax so that the food you eat can also nourish you.

Guidelines to Good Health and Those Who Follow

In the back of the Journal of Chinese Medicine, there is a section called "News, News, News" which is just chock a block full of little tidbits of health studies conducted all over the world. I'm always perusing the literature I receive to report in this blog and also to serve as reference material for my monthly submissions to the Old Town Crier newspaper.

This following study appeared in the October '06 edition of the Journal. Over 153,000 Americans were contacted by telephone to survey how many of them followed the four guidelines for good health: not smoking, maintaining a normal weight, eating five servings of fruits and vegetables daily, and exercising for thirty minutes five times a week. Responses showed that 76 percent of those contacted did not smoke, 40 percent maintained a good weight, 23 percent ate five servings of fruits and vegetables, and 22 percent exercised.

How many followed all four guidelines? Only three percent - a shocking number considering that following all four guidelines has greater benefit for health than anything that medicine can offer and that following these guidelines could eliminate most chronic diseases as stated by the authors of the study which was sponsored by the Center for Disease Control and Prevention.

Mini-Meditation for Health and Beauty

I must report that I don't live the most exciting of lives. Last night I was catching up on my reading while my dearly beloved was watching football. I was looking through my AARP magazine and ran across a blurb on taking a breather for stress reduction and it reminded me of a simlar blurb in the June 2006 edition of Alternative Medicine.

I'm always looking for nuggets to report on in this blog as I feel very impassioned about self care tools that will sustain health and provide a higher quality of life. These two articles fill the bill and are worthy of being repeated here.

This mini-meditation exercise involves taking three to five minutes to breathe deeply. Sit in a comfortable chair, feet flat on the chair. Inhale slowly taking five to seven seconds to inhale through your nose. Each inhalation should be a "belly" breath; meaning that if you had your hand on your belly, each inhalation would extend your belly and push your hand up. As you exhale slowly, your hand would sink back into your belly as your belly recedes. You can either exhale through your nose or through your mouth. The important thing is to do it slowly.

Unfortunately, most of us have forgotten that we used to breathe through our bellies just as babies do quite naturally. Most of us breathe shallowly in our upper chests.

Taking a breather twice a day reduces muscle and emotional tension and temporarily lowers blood pressure and heart rate. It also delivers additional oxygen to cells. Dr. David Katz,MD, cited by AARP, also reports that there is some evidence that brief, regular deep breathing can reduce food cravings, and may improve sleep quality and enhance energy levels.

Dr. Judity Orloff, MD, cited in Alternative Medicine, approaches the mini-meditation from the perspective that peace emanating from within promotes stress reduction, energizes, and restores composure when aggravated.

In addition to the deep and slow breathing, she also adds placing your palm over your heart and visualizing a positive experience that you have had and then focusing on a feeling of love and peace that can be felt flowing throughout the body.

Adding her technique of focus will accentuate the benefits of the mini-meditation as well as put you in a better frame of mind for the rest of the day.

Have You Flossed Today?

Several years ago I remember reading in a health magazine that flossing everyday helped reduce heart disease. At that time, it was suspected that decayed food particles left in the mouth leached out of the mouth cavity and could become lodged near heart valves where it eroded the valves and thus contributed to heart disease. When I mentioned it to my dentist, she confirmed that research was ongoing about the corollation between dental and overall health.

A February 2006 conference sponsored by the American Dental Association and the American Medical Association concluded that gum and mouth disease is associated with more widespread ailments in the body. An alarming percentage of Americans, over 80 percent suffer with some form of periodontal disease. Researchers presenting papers at the conference believe that oral disease can trigger other disorders because oral bacteria enters the bloodstream and either causes inflammation of other tissues or triggers an inflammatory immune response.

The research concluded that there was an association with premature delivery and moderate to serious dental disease, almost doubling the risk. Also, untreated periodontal disease may exacerbate diabetes and cardiovascular disease.

After reading this, I remembered reading the earlier article and I have made more of an effort to keep my teeth and mouth clean, especially at night. It's much easier to floss now than think about recovering from a valve replacement later.

An Attitude of Gratitude

To write an article for publication in the Old Town Crier requires that it be submitted about two weeks prior to publication. As I sit here and write my column for the January paper, Christmas is still several days away and the winter solstice will begin tomorrow evening. I’m trying to envision what sort of mood will prevail for many of us right on the heels of the holidays.

Many of us may be glad they are over. All the frenetic activity will have ceased and life can return to normal. Some of us may feel more let down with the passing of the holidays and all the excitement that they generate. Others of us may feel renewed with the chance to begin afresh in the new year.

Whatever the mood you may be feeling, embracing an attitude of gratitude will help you put life in perspective for the New Year. Hopefully, during the lull between the holidays, you had time to reflect and take stock of what’s really important in your life and to acknowledge that importance.

Many of us take our lives for granted and let the petty annoyances drive our moods rather than being grateful for all the many moments of beauty that present themselves everyday. From a Chinese perspective, allowing these petty annoyances to drive our emotions constricts the movement of qi in our bodies which can lead to imbalance. On the other hand, by embracing an attitude of gratitude where we can appreciate what life has to offer expands our qi and helps to maintain balance.

Here are a few suggestions that you may want to keep in mind to keep the qi flowing throughout the rest of the year.

Create a thank you list. We’re all accustomed to making lists in order to keep ourselves organized. Grocery lists, to do lists, Christmas card lists are necessities. Your most recent lists may have been your Christmas gift list. Why not add a new list to include a thank you list of everything you are grateful for by jotting down those things that bring you a sense of satisfaction and peace. When you’re feeling down you can pull out this list for an immediate spirit booster. The joy in life comes in segments of seconds, not hours, such as the beauty of a sunrise or the warmth of a child’s smile. In time, this list will be far longer than any of the more mundane lists to which we attach such importance.

Say thank you often. Unfortunately, most of us do not acknowledge all the efforts people make for us. A simple thank you goes a long way in human relations so say it in public, say in private, send a thank you email, write a thank you note, make a telephone call for the sole purpose of thanking someone.

Accept, acknowledge, and appreciate. Substitute these three “A’s”: accept acknowledge and appreciate for the three “C’s”: complaining, condemning, and criticizing. The three “A’s” will expand your shen, or spirit and will help to develop positive relationships with coworkers, friends and family members. The three “C’s” constrict shen which can lead to emotional imbalances if too frequently used.

Putting it all in perspective. I’d like to leave you with a quote from George Washington Carver –

“How far you go in your life depends on your being tender with the young, compassionate with the aged, sympathetic with the striving, and tolerant of the weak and strong. Because someday in your life you will have been all of these.”

Additions for the Medicine Cabinet

The holidays got the best of me and it's been weeks since I've published anything to this blogspot. As we have had a mild winter so far in the Washington area, I am concerned that there will be some lingering viruses that are usually killed off over a typically colder winter season.

The magazine, Alternative Medicine, noted in their June 2006 three additions that one can add to the medicine cabinet to help combat avian flu. I mention them here in this blog as they would be good additions to consider taking at the first signs that you may be coming down with the flu. These symptoms include achiness, headaches, fatigue, and general malaise.

Selenium

Research done at the University of North Carolina, Chapel Hill shows that deficient selenium in the body compromises the immune system and allows a flu virus to mutate into a more aggressive strain of virus. Dr. Marcus Laux, a naturopathic physician recommends taking 200 mcg of selenium daily and increasing the dose to 400 mcg during an active infection.

N-Acetylceysteine

A study performed in Genoa, Italy on 262 people showed that one in four individuals taking NAC developed flu symptoms and those were generally mild as compared to the four out of five people taking placebos who had far more debilitating flu symptoms. The study used 600 mg of NAC twice daily during the flu season and the dosage can be increased to 3,000 to 4,000 mg daily during an active infection.

L-Lysine

Research conduced in China has shown that L-Lysine enhanced the immune system in combatting the hepatitis B virus and has great potential in preventing infections. Lysine prevents replication which prevents the virus from spreading in the body. A dosage of 500 to 2000 mg is recommended daily.

Olive Leaf Extract

Additionally, olive leaf extract, acts to boost the immune system and is a supplement that I take during the fall and winter months.

Finding the Yin Within

As we are now officially in the holiday season many of us are feeling overwhelmed. Gifts may still need to be purchased. The house has to be prepared to accommodate guests. Holiday cards haven't been completed. Special holiday cookies remain to be baked. The list seems to become longer with each passing year. Many of us are glad when the holidays are over and life can return to normal.

I would like to remind everyone that the holiday season is a season of giving and the best gift one can give is the gift of oneself by being fully present with friends and family. Many of us have a hard time staying focused in the present at this time of year because of all the frenetic activities that we are allowing to invade our lives. We may be thinking about all that we have to do that day and the list that has to be accomplished the next day rather than being fully present right now. I know that many times when I have too many things to do I am not fully present and therefore am unable to fully give of myself. I am living in my head. I can be with someone I really care about, but my monkey mind has taken over and I am barely aware of what they may be saying to me. When I’m in this state, I can neither give of myself nor receive the love and attention others may want to give to me.

The best way I have found to overcome this “monkey mind” is to reserve a few minutes each day to shut down, close my eyes, concentrate on my breathing and focus on my breath. Something very profound happens when I am able to still my mind. A sense of peace exudes from the very core of my being and I feel a sense of connectedness with life. I am finding the “yin within”.

The whole principle of Chinese medicine revolves around yin and yang. Yin nourishes and yang activates. Blood is yin and nourishes the body. Qi, or life force, is yang and moves the body. Yin and yang cannot exist without each other just as the body cannot move without the vital presence of blood. We restore this balance between yin and yang by eating, breathing and sleeping. We can upset this balance by too many activities which depletes our yin.

Yin and yang also apply to the seasons of the year. Winter begins in late December which means that we are entering into the most yin period of the year. It is the time of quiet and stillness. The earth is at rest. Most wildlife has either migrated to warmer climes or has burrowed in for protection from the cold. To be in concert with nature, we, too, should seek that sense of quiet and calmness by limiting our activities and reserving time to reflect and contemplate.

From a physical standpoint, western medicine has recognized the benefits of meditation as lowering heart rates, decreasing blood pressure, increasing the cortical density of the brain, and reducing the probability of Alzheimer’s disease. Meditation can be as simple as sitting quietly in a chair for seven to ten minutes, breathing deeply and concentrating on each breath. By bringing attention to each breath, the focus is on the body rather than the “monkey mind”.

May you find the “yin within” and have a glorious holiday season.

The Benefits of Green Tea

I receive a quarterly journal, The Journal of Chinese Medicine that reserves a section of the journal exclusively to studies that have been conducted around the world that would be of interest to practitioners of Chinese medicine. It’s amazing to me how many interesting studies are performed outside the United States that actually focus on something other than pharmaceuticals.

Two studies that I found interesting concerned the effects of green tea on breast health and cognitive decline. The one about breast health showed a 20 percent reduction in risk of developing breast cancer with high green tea consumption. There were no comparable results with consumption of black tea. Apparently, the anti-cancer benefits of tea are linked to the presence of water-extractable polyphenols that are much higher in green tea than black tea.

In the study on cognitive decline, according to a study conducted in Japan of more than 1000 adults in their 70’s, those that consumed two or more cups a day of green tea were half as likely to show cognitive impairment as compared to those adults who consumed two to three cups of green tea a week.

Although the study couldn’t clearly show a connection between consuming green tea and mental acuity, it may help explain why there is less dementia, especially Alzheimer’s in Japan as compared to Europe and North America.

These studies have certainly convinced me to increase my intake of green tea. My all time favorite tea supplier is Teavana that has a store in Tysons Corner. You can also order on line from them. All of their tea is loose and once you sample one cup of brewed tea, you’ll never go back to tea bags.

Building Protective Qi.

According to traditional Chinese medicine, there are fifteen types of qi or life energy flowing in the body. The protective qi or wei qi is the body’s most active or most yang qi. It is controlled by the lung and constantly circles the periphery of the body protecting it from viruses, germs and other environmental invaders. From a Western perspective, wei qi is the immune system.

Here are some simple suggestions to support the immune system.

Exercise. Regular exercise helps body metabolism and increases the production of endorphins which improves the immune system and gives a general feeling of well-being.

Diet. Limit the intake of processed foods, avoid eating late, eat whole foods and a simple combination of grains and vegetables.

Environment. Surround yourself with a supportive and healthy environment. This includes an orderly work environment, a pleasant home, positive friends, an ample intake of sunlight and fresh air, and, large quantities of filtered water to flush toxins out of your body.

Positive Attitude. Having a positive attitude is key to maintaining a healthy immune system. Spiritual practices such as prayer, meditation, affirmation, visualization help focus the mind and smooth the flow of qi through the body which in turn helps the protective qi of the immune system.

A Maintenance Manual for Longevity

Unfortunately for us, we do not arrive in this world with a maintenance manual. If we want to achieve as long and healthy a life as possible, we need guidance on basic lifestyle factors such as controlling our emotions, sleep, diet, exercise, and so on.

Chinese medicine has long believed that it is far easier to maintain health than it is to cure disease. An ancient Chinese saying which has become my mantra in practicing Chinese medicine states that “maintaining health is ultimate wisdom; to cure disease is like digging a well when you are thirsty, or forging weapons when the war has begun.”

With that in mind, I encourage patients to do their own self-examination as to how their daily life choices impact their health. As I so often point out to patients, they are only in my clinic for an hour; the choices they make outside of my office have a far greater impact than anything that I can do for them.

Modern research on life choices has gained momentum over the past few years as pharmaceutical remedies have failed to adequately address serious chronic health issues. Western medical journals are now beginning to include clinically based studies on life style choices and how it impacts health.

I believe that health is based on the interaction of mind, body and spirit. How we interact with others, the dialogue that is playing in our mind on a moment-to-moment basis, and our general outlook on life play a far greater role on our physical health that modern science is just now beginning to recognize. There is now ample evidence that avoiding intense negative emotions, calming the mind, laughing, and cultivating generosity contribute to good health and longevity.

Recent studies have shown that happiness and laughter are clearly beneficial to health. Blood flow was significantly increased in research subjects after they watched comedy film clips, but was reduced after watching violent films. Another study of women subjects showed a decrease in stress levels and an increase in immune response after watching a humorous movie. A study of subjects with type 2 diabetes showed an increased ability to process sugar after watching a comedy show. These studies prove that feeling happy has virtually immediate effects on the immune system. They show that within 20 minutes of happy thoughts being experienced, the immune factor found in saliva doubles and remains raised for at least three hours.

By contrast, studies show that anger has the most powerful and harmful impact on the body. Loss of temper can trigger a stroke within two hours. Men with anger prone personalities are at greater risk of atrial fibrillation and have a 20 percent greater risk of dying from any cause than men with a cooler temperament. The ancient Chinese saying that, “Anger speeds up aging, laughter makes you younger” is now scientifically validated.

Although our modern world has indoctrinated us that acquisition offers happiness and fulfillment, satisfaction and a sense of well-being has little to do with our possessions. A survey comparing the Masai tribe in East Africa to 400 of the richest Americans according to the Forbes list shows about an equal sense of satisfaction and well-being. The Masai live in dung huts and have no electricity or running water.

Compare this to a study which indicates that generosity and altruism benefit health. In a five-year study of 423 older couples, of the 134 individuals that died during this time frame, almost two-thirds of these individuals had said they do not help others compared to the one-third that were known to be helpful and giving to others.

Meditation is now recognized as a valid means of calming the mind. A short, eight-week program of mindfulness meditation showed long lasting changes in the left frontal region of the brain, an area related to positivity and optimism and the function of the immune system. Prostrate and breast cancer patients who meditated were found to enhance overall quality of life and decrease stress. Patients with irritable bowel syndrome who meditated twice a day for fifteen minutes had a significant improvement in symptoms. Those who continued to meditate for a year continued to improve.

Research now validates the Chinese medical text classic saying of 2000 years ago that says,” In caring for life, the wise must adapt themselves to the fluctuations of cold and heat in the four seasons, live peacefully and practice temperance in joy and anger; balance between yin and yang, strength and gentleness. Hence no outward evil can impair their health and they will enjoy long lives.”

Arthritis Eased by Acupuncture

Just ran across this interesting research being done in Germany using acupuncture as a modality to treat arthritis.

A study by a German team of researchers may give hope to the more than 46 million people who suffer from some form of arthritis. The study, published in the November 2006 issue of Arthritis and Rheumatism, suggests acupuncture can help reduce pain and improve quality of life, which is particularly encouraging news for the millions who suffer from arthritis and would like to avoid conventional medical approaches to treatment, which usually involves drugs.

The 3,633 participants of the study were divided into three groups: an acupuncture group (357), a control group (355), and a nonrandomized acupuncture group (2,921). All of the patients were allowed to continue their regular medical care during the study. The two acupuncture groups received 15 sessions within the first three months; while the control group was offered the acupuncture treatments in the final three months. A symptom and pain questionnaire was completed by all subjects at the beginning and end of the six-month period.

Survey results showed that patients who received the initial round of treatments experienced a sustained improvement during the next three months. Those who underwent the second round of sessions had comparable improvement at the end of the three months. Also, those who continued their routine medical care demonstrated a significant improvement in their quality of life, which included pain reduction and increased mobility.

Resource
Witt C, Jena S, Brinkhaus B, et al. Acupuncture in patients with osteoarthritis of the knee or hip: a randomized, controlled trial with an additional nonrandomized arm. Arthritis and Rheumatism 2006;54(11):3485-3493.

Nuts to You


This month’s Cooking Light magazine, a staple in our house, offered a good comparison of almonds and walnuts. Although all nuts are sources of “good” mono- and polyunsaturated fats, almonds and walnuts particularly stand out for their individual merits.

An ounce of almonds contain almost half of the recommended daily intake of vitamin E which helps boost your immune system. Almonds also have almost twice the fiber intake as compared to walnuts and more than double the calcium of walnuts.

However, where walnuts shine is in their content of omega-3 fatty acids. An ounce of walnuts offers 3 grams of omega-3 fatty acids. Compare this to the daily intake recommendation for men of 1.6 grams and for women of 1.1 grams.

Here’s an easy analysis of walnuts and almonds:

Almonds Walnuts

164 calories 185 calories
14 grams fat 19 grams fat
3 grams fiber 2 grams fiber
7 milligrams vitamin E 0 milligrams vitamin E
70 milligrams calcium 28 milligrams calcium
0 grams omega-3 fatty acids 3 grams omega-3 fatty acids

Remember, an ounce is only a small handful. Calories from nuts add up quickly given their fat content. Three handfuls would almost be a meal from a calorie standpoint.

The Nose Knows

Fall is the time of the lung according to Chinese medicine and the facial feature most prominently associated with this time of the year is the nose. To honor the debut of fall, this month’s column will focus on the shapes and sizes of noses and the personality traits associated with the various sizes and shapes according to Lillian Bridges' book on Chinese face reading.

Face reading is part of our own historical development. Plato and Aristotle wrote about personality types associated with facial characteristics. It is also documented that Abraham Lincoln chose his cabinet based on facial characteristics.

The ancient Chinese associated large noses with nomadic ancestors who came from cold climates. Noses had to be large and long to warm the air before it entered the lung so as not to damage the lung. Living in such a cold climate required an ego that would sustain the belief that one was supposed to survive which gave the individual ambition to work hard in order to live. Thus, someone with a large nose probably has a healthy ego and a long nose will probably belong to a person who is ambitious. The effects of a cold climate could also isolate people so large noses can also imply a longer mentality and an independent spirit.

A person whose nose comes off their face by over an inch can be thought of as a trailblazer. Protruding noses usually belong to individuals who like to do things in new and different ways. The Chinese were amazed at the size of the noses of the first Western sailors that landed on their shores and actually nicknamed them “big noses”. The Chinese were impressed with how far their noses came off their face, as this was a rare trait to be found among the Chinese. They believed that the Western sailors had to leave the comfort and security of home to explore the unknown because of the size of their noses.

By contrast, smaller noses belong to people whose ancestors came from warm climates where the air was warmer and easier to breathe. Food was more plentiful and people did not have to struggle to survive. Consequently, people with small noses usually are more passive and group oriented. They live socially and cooperatively with their neighbor and prefer to blend in and not stick out in a crowd. They prefer an easier life and a relaxed work environment. Play is an important part of life. These individuals enjoy group activities and being part of the crowd. People with small noses are not personally ambitious.

Flatter noses belong to people who are content to live life as it has always been lived. They do not readily grasp innovative ways to change and definitely prefer the tried and true methods to new ways. These individuals conform and are not adventurous. They prefer to travel with someone or with a tour group. They prefer to live adventures vicariously rather than first hand. These individuals may have security issues and prefer the anonymity of groups.

The ancient Chinese also considered the nose to be the “moneybox of the face”. The bridge of the nose shows how much energy a person has to earn money. A wide bridge indicates an individual who has extra energy for making money. Money comes in easily and in large quantities. A narrow bridge indicates an individual who has less energy to expend and money is earned in smaller increments.

A bump on the bridge of the nose indicates a person who likes to be in charge. This person is not a good follower, but makes a good leader. If the nose turns upward at the end, this individual is more of a follower. The Chinese believe that an upturned nose indicates someone whose work will pay off to them later in life.

The base of the nose, which includes the nostrils, shows how much money can be saved. A fleshy nose indicates materialism and often belongs to someone who appreciates and accumulates things. A bulbous nose may indicate overindulgence in physical pleasures and someone who accumulates for the sake of acquiring things.

People with thin or narrow noses belong to people who value ideals over money. These individuals care more about quality than quantity and would rather do without than “make do” with something inferior. A bony nose indicates a person who lives simply and eschews material things. These individuals prefer hardship to pleasure and often live a monastic life.

The nostrils are also considered part of the “moneybox”. Wide nostrils indicate a person who spends money and energy easily. Narrowed nostrils often can be found on individuals shopping at warehouse discount houses and at sales. They indicate an individual who will spend money, but they want to save at the same time. Small nostrils belong to people who want to hold onto their energy and money. It does not mean that people with small nostrils are cheap, it just means that they are very aware of how much things cost and how long they have to work to earn the money to purchase items.

Stress Rehearsal

This time of year is considered a time of transition according to traditional Chinese medicine. Summer, being the most yang time of the year, is slowly turning and entering into the yin cycle of fall and winter. The fire element of summer will slowly give way to the metal element of autumn. Most of us have taken our vacation and have enjoyed the relaxed lazy days of summer when it was too hot to do anything but stay inside. With the cooler days, comes a renewed sense of purpose. Unfortunately, this renewed sense of purpose for many of us translates into additional stress to get things done. As I believe that stress is a huge contributor to illness, I offer the following self-evaluation so that you can determine where you are on the stress continuum.

I obtained this little test from a newsletter to which I subscribe from the Heart Math Institute. The Heart Math Institute has done significant research into how our emotions and mental state of well being plays a significantly larger role on impacting our health than otherwise subscribed to by conventional medicine. They do fascinating work and you may want to visit their website which is easily found by searching under “HeartMath Institute.

Low Stress Levels:

I feel well
I am able to relax
Physical recreation brings me pleasure
Increasing pressure enhances my performance
My thinking is clear and I learn easily
I am able to say “No”
Others see me as adaptable and approachable
Others see me as energized and successful

Moderate Stress Levels:

I feel driven, hyperactive, and restless
I tend to make snap decisions but with errors
I feel over-burdened but can still say “No”
I often feel tired but am taking steps to recover
I often try to squeeze a few extra drops out of my performance
Discipline, fitness, social pressure and stimulants play a greater role in my ability to perform
My sleep is just about adequate
Others see me as tired yet successful

High Stress Levels:

I often lose perspective
I feel irritable and on edge
I complain and grumble regularly
I work longer hours but get less done
My home/work balance is suffering
I have repeated minor ailments, aches and pains
I don’t think as clearly as I used to
I have sleep problems
I feel like I’m operating in survival mode

If you’re more on the high end of these stress levels, you may want to remember that it’s not life events that cause the stress, it’s how you react to them. Take a few moments every day to focus on the area around your heart, take a deep breath and recall a positive time or feeling in your life. Shifting to a positive feeling is a quick stress buster and a good way to deal with the petty annoyances that crop up.

Reducing Blood Pressure Naturally

The National Heart, Lung and Blood Association claims that nearly one-third of Americans suffer from hypertension or high blood pressure. Blood vessels are like thin-walled hoses holding too much water pressure and become stretched and fragile. This intense pressure can also endanger other organs leading to heart and kidney failure, strokes, or blindness.

For those of you with blood pressure readings higher than the norm of 120/80 and lower than 140/90, you are considered prehypertensive. Any reading of 140/90 or higher is considered hypertensive and any physician will recommend medication in order to lower these readings.

If you are in the “prehypertensive” category, you still need to take steps to reduce your blood pressure so that it doesn’t continue climbing. The two best interventions to lower blood pressure is reducing body fat to less than 20 percent and a vigorous exercise program which includes three hours of cardio workout and two hours of resistance training per week.

Prehypertensives should reduce salt intake, restrict refined carbohydrates, and limit alcohol. Smoking should be avoided at all costs. Eating a diet rich in potassium found in bananas, nuts and figs and magnesium found in leafy green vegetables, seafood, whole grains and nuts are beneficial. A magnesium supplement of 300 to 500 mg is also beneficial. Eating cold-water fish such as salmon and sardines as both of these fish are rich in omega 3 fatty acids that help to reduce blood pressure. Combining fish with garlic helps the assimilation of the omega 3 fatty acids.

Another good whole food for a hypertensive to include in their diet is olive oil because it contains polyphenols that is a compound that helps reduce inflammation. Polyphenols also increase the production of nitric oxide that is a gaseous molecule that relaxes blood vessel walls.

Dr. Roundtree, an integrative physician who writes the “ask the doctor” column for Alternative Medicine also recommends taking olive leaf extract supplements as olive leaves contain oleuropein, a chemical shown to lower blood pressure. Olive leaf extract supplements usually come in 500 mg capsules. He recommends taking three to four a day. He also recommends taking L-arginine, an amino acid at 2 grams twice a day folic acid, a B-complex vitamin, at 1,000 mcg daily.

Drinking hibiscus tea also helps reduce blood pressure. A study published in Phytomedicine in 2004 revealed that patients suffering from mild to moderate hypertension were able to reduce their blood pressure by drinking 10 grams of hibiscus tea as effectively as taking captopril, a leading drug for hypertension.

Research News from the World of Alternative Medicine

I ran across some interesting research news from the world of alternative medicine that I found in the May 2006 Alternative Medicine magazine.

Arthritis Sufferers:

Recently the media has trashed the use of glucosamine/chondroitin supplements for relief of arthritis based on the Glucosamine/chondroitin Arthritis Intervention Trial study results. Obviously, interpretation is in the eye of the beholder because after close examination by the American College of Rheumatology it was found that glucosamine/chondroitin did indeed provide significant relief to study participants. Relief from glucoasmine/chondroitin was also the end result of a European study.

End result - if taking glucosamine/chondroitin gave you relief then continue taking them. If you don't get relief, you may want to switch brands as not all products contain the levels of glucosamine/chondroitin listed on the labels.

Chicken Soup: Good for the Body and the Soul:

A study conducted at Dartmouth Medical School that people who ate lots of chicken (the precise amount was not recorded) have a significantly reduced risk of colorectal cancer compared to those who ate the least.

The study also concluded that there was no association between fat intake or eating red meat with the risk of developing adenomas in the colon which can be the precursors of colorectal cancer. Processed meats such as hot dogs, bacon, and lunch meats posed a significant risk possibly because of the nitrates and nitrites used to preserve them.

To be continued. . .