We often think of the immune system when we are fighting a cold or flu, but the immune system is always on constant alert to keep the body in good working condition. The role of our immune system is to recognize and destroy foreign invaders and correct internal errors before harm is done to us. These foreign invaders include bacteria, viruses, fungi, and parasites. The internal errors are cancer cells that are daily by-products of normal metabolism and eliminated by an intact immune system. Since it is our body’s first line of defense, some degree of immune imbalance underlies almost all illness, especially chronic infections, fatigue, cancer, autoimmune conditions, and chronic allergies. Impaired immune function is a combination of our genetic susceptibility and environmental factors. A new genetic laboratory test called ImmunoGenomic (www.genovations.com) is now available from health care professionals to assess a predisposition to immune dysfunction.
What Are the Causes of Poor Immune Function?
* Nutritional/dietary factors: Excessive fat and sugar consumption, excessive alcohol intake, nutritional deficiency, obesity;
* Emotional/Physiological factors: Food allergy or intolerance, intestinal candida overgrowth, emotional trauma, severe physical trauma;
* Chemical factors: Pesticides, exposure to heavy metals (mercury, lead, cadmium) or toxic chemicals (organic solvents);
* Drug-related factors: Over-the-counter drugs (aspirin, acetaminophen, ibuprofen, corticosteroids), chronic antibiotic use;
* Lifestyle factors: Stress,excessive exercise, inadequate rest;
* Environmental factors: Frequent exposure to infectious agents; air pollution.
Source: Paul Ratté, N.D., Northwestern Health Sciences University
Tuesday, November 25, 2008
Friday, November 21, 2008
Meditation-Truths and Myths
Meditation Basics
Meditation has been practiced since ancient times (mainly in Eastern societies). Today, it is catching on worldwide as a means to reduce stress and help with pain caused by various illnesses. Studies have shown that meditation may help lower anxiety, produce a more positive emotional state and increase immune function.
Meditation is distinct from deep relaxation. Deep relaxation allows you to let your mind drift without a specific focus into a dream-like state. This is often done while lying down. Meditation, on the other hand, is focused; when you meditate you are fully focused on the present moment and in a state of relaxed alertness. Since the goal is to remain alert, meditation is typically done while seated with your legs crossed or sitting tall in a chair with your feet flat on the floor. Meditation comes in several forms and can have numerous health benefits. There are many great books, CDs, and meditation cards that can help get you started; a small selection is listed in the resources section.
There are many types of meditation but the one definition that fits almost all types is, consciously directing your attention to alter your state of consciousness. There is no limit to the things you can direct your attention toward. It can be symbols, sounds, colors, breath, uplifting thoughts, or spiritual realms. Meditation is simply about attention, where you direct it, and how it alters your consciousness.
Why Do People Meditate?
Traditionally, meditation was, and still is, used for spiritual growth (i.e. becoming more conscious; unfolding your inner light, love, and wisdom; becoming more aware of the guiding presence in your life; accelerating your journey home to your true self and your spirit).
More recently, meditation has become a valuable tool for finding a peaceful oasis of relaxation and stress relief in a demanding, fast-paced world. Uses for meditation include
* Healing;
* Overall wellness;
* Emotional cleansing and balancing;
* Deepening concentration and insight;
* Manifesting change;
* Developing intuition;
* Unlocking creativity; and
* Finding inner guidance.
According to the National Center for Complementary and Alternative Medicine, meditation can be used for specific conditions such as:
* Insomnia;
* Anxiety;
* Pain;
* Depression;
* Mood or self-esteem problems;
* Stress; and
* Physical or emotional symptoms that may be associated with chronic illnesses and their treatment such as:
o Cardiovascular disease;
o HIV/AIDS; and
o Cancer.
Benefits of Meditation:
Meditation is often used for health purposes. According to the National Center for Complementary and Alternative Medicine, meditation can increase physical relaxation, mental calmness, and psychological balance; and can help people cope with certain diseases and conditions.
A study published in the Journal of Behavioral Medicine in 2005 reports that meditation can help decrease anxiety and contribute to a more positive mood and a higher pain tolerance. The study also found that meditation is often utilized to lower heart rate, blood pressure, and respiration rate.
Common Misconceptions about Meditation:
* Misconception #1: Meditation consists of turning off your thoughts or making your mind blank.
o Not True - Inner quietness is experienced in meditation, but not by willfully turning off thoughts. Quieting the mind occurs naturally when you’re ready.
* Misconception #2: Meditation is difficult and takes tremendous discipline.
o Not True - Meditation can be easily learned, and can be quite enjoyable. Meditation is only difficult if you try to do it perfectly, but it is not possible.
* Misconception #3: Meditation is not successful unless you see interesting things in your mind.
o Not True - Although some meditations are specifically for visualizing, many are not. In those meditations, seeing things may be entertaining, but is not essential. Even visualization does not necessarily require seeing. Some people sense or feel things inwardly, and that's all right.
* Misconception #4: Meditation is associated with a religion.
o Not True – While meditation is practiced as a part of some of the world’s religions, it is not a religious procedure. It is a means for you to become more aware of your own being and will help you to connect with any source – from within or outside.
We all experience mind chatter throughout the each day. It consists of thoughts that you have little or no control over. They just need to be let go. Pema Chodron speaks of shenpa or attachment. She described it as the urge to itch. Yet through meditation, we learn that itches go away as we let go of them and focus back to the breath. Meditation is so useful and not that time consuming. I recommend trying it.
Meditation has been practiced since ancient times (mainly in Eastern societies). Today, it is catching on worldwide as a means to reduce stress and help with pain caused by various illnesses. Studies have shown that meditation may help lower anxiety, produce a more positive emotional state and increase immune function.
Meditation is distinct from deep relaxation. Deep relaxation allows you to let your mind drift without a specific focus into a dream-like state. This is often done while lying down. Meditation, on the other hand, is focused; when you meditate you are fully focused on the present moment and in a state of relaxed alertness. Since the goal is to remain alert, meditation is typically done while seated with your legs crossed or sitting tall in a chair with your feet flat on the floor. Meditation comes in several forms and can have numerous health benefits. There are many great books, CDs, and meditation cards that can help get you started; a small selection is listed in the resources section.
There are many types of meditation but the one definition that fits almost all types is, consciously directing your attention to alter your state of consciousness. There is no limit to the things you can direct your attention toward. It can be symbols, sounds, colors, breath, uplifting thoughts, or spiritual realms. Meditation is simply about attention, where you direct it, and how it alters your consciousness.
Why Do People Meditate?
Traditionally, meditation was, and still is, used for spiritual growth (i.e. becoming more conscious; unfolding your inner light, love, and wisdom; becoming more aware of the guiding presence in your life; accelerating your journey home to your true self and your spirit).
More recently, meditation has become a valuable tool for finding a peaceful oasis of relaxation and stress relief in a demanding, fast-paced world. Uses for meditation include
* Healing;
* Overall wellness;
* Emotional cleansing and balancing;
* Deepening concentration and insight;
* Manifesting change;
* Developing intuition;
* Unlocking creativity; and
* Finding inner guidance.
According to the National Center for Complementary and Alternative Medicine, meditation can be used for specific conditions such as:
* Insomnia;
* Anxiety;
* Pain;
* Depression;
* Mood or self-esteem problems;
* Stress; and
* Physical or emotional symptoms that may be associated with chronic illnesses and their treatment such as:
o Cardiovascular disease;
o HIV/AIDS; and
o Cancer.
Benefits of Meditation:
Meditation is often used for health purposes. According to the National Center for Complementary and Alternative Medicine, meditation can increase physical relaxation, mental calmness, and psychological balance; and can help people cope with certain diseases and conditions.
A study published in the Journal of Behavioral Medicine in 2005 reports that meditation can help decrease anxiety and contribute to a more positive mood and a higher pain tolerance. The study also found that meditation is often utilized to lower heart rate, blood pressure, and respiration rate.
Common Misconceptions about Meditation:
* Misconception #1: Meditation consists of turning off your thoughts or making your mind blank.
o Not True - Inner quietness is experienced in meditation, but not by willfully turning off thoughts. Quieting the mind occurs naturally when you’re ready.
* Misconception #2: Meditation is difficult and takes tremendous discipline.
o Not True - Meditation can be easily learned, and can be quite enjoyable. Meditation is only difficult if you try to do it perfectly, but it is not possible.
* Misconception #3: Meditation is not successful unless you see interesting things in your mind.
o Not True - Although some meditations are specifically for visualizing, many are not. In those meditations, seeing things may be entertaining, but is not essential. Even visualization does not necessarily require seeing. Some people sense or feel things inwardly, and that's all right.
* Misconception #4: Meditation is associated with a religion.
o Not True – While meditation is practiced as a part of some of the world’s religions, it is not a religious procedure. It is a means for you to become more aware of your own being and will help you to connect with any source – from within or outside.
We all experience mind chatter throughout the each day. It consists of thoughts that you have little or no control over. They just need to be let go. Pema Chodron speaks of shenpa or attachment. She described it as the urge to itch. Yet through meditation, we learn that itches go away as we let go of them and focus back to the breath. Meditation is so useful and not that time consuming. I recommend trying it.
Wednesday, November 19, 2008
By Starting Early, a Little Planning Can Go a Long Way to Ensuring Future Financial Success
Today’s news is filled with dire warnings about future financial problems related to mounting college debt for recent graduates, the impending social security crisis as baby-boomers start to retire, and the general lack of financial literacy in the United States that spell doom for the economic prospects of this country. It is a great way to sell magazines and newspapers, but adds very little to actually helping to solve these problems.
In reality, all it takes is a little knowledge, some discipline, and time to solve most of these future financial problems if organizations and individuals start to plan for their future financial security. Here are some pointers to get you started:
* Save first: Keep in mind that your income today is not just for today’s needs. Someday you’ll stop working, and will need money to live on continue living. The best person to help you in that future is your younger self today. So always allocate a portion of your income to savings before discretionary expenditures: Otherwise, you may find yourself with money burning a hole in your pocket and end up spending what you should have saved!
A good rule of thumb for young professionals is to allocate 20% of gross income to taxes (Federal, state, and FICA), 5% to 10% to insurance, 10% to 15% to savings, and no more than 55% to 60% to current expenditures.
* Manage your debt: There is good debt and bad debt, especially for recent college graduates. Credit card debt is bad debt, since the rate you pay is ALWAYS higher than you’d be able to get on your investments! Credit card debt is also not tax-deductible, so do work hard at paying these off as soon as possible, even if you have to postpone savings initially.
Education debt is good debt, since it already enabled you to finance an education that got you your good paying job. Education loans under the Federal Family Education Loan Program (FFELP) like Stafford loans also carry an interest rate that is below market for signature loans. In addition, these loans have flexible payment options that include income contingent payments, graduated payments, and extended payments. You can even consolidate your loans for additional savings, so don’t be in a panic to pay these off too quickly while not saving for the future.
* Invest for the long-term: Many people do not segregate their savings into short-term money and long-term money. These should be managed differently. Short- term savings to cover emergencies should not be subject to volatility since you may need to access it on short notice and cannot afford to wait for the market to come back up be profitable.
Long-term money should be invested and exposed to volatility, or market risk, since that is what will eventually earn you higher returns to compensate for the volatility you are experiencing. The risk premium historically in the US S&P 500 market is about 6% above inflation over the long haul, and is a good benchmark to compare your investment results.
* Protect your income: The first step in ensuring future financial success is to cover against risks that can jeopardize the ability to work, like premature death and disability. What good is a disciplined savings plan if the source of contributions - a person’s income - is disrupted or ended due to death or disability? If you have dependents, a good rule of thumb is to buy as much pure insurance coverage as your short and long-term obligations are, or affordable based on your budget.
* Never Wait: It doesn’t matter how old you are, never wait to start planning for the future. The longer you have, the more time becomes your strongest ally. The rule of 72 is a simple way to illustrate the compounding power of time. If you divide 72 by your rate of return, you’ll get the number of years it takes to double your money. So if you started saving immediately out of college and managed to save $20,000 by the time you are 25, that may be all you need to build a retirement nest egg.
Retiring at age 67, you’d have 42 years for your money to compound. If you earned 7% on your money, you’d end up with $1.28 million at when you retire! If you waited 6 years and kept everything the same, you’ll only end up with $640,000 or half of what you would have had. So it is important that you start saving as soon as possible.
Keep in mind that there are risks associated with an investment in the securities market and there is no assurance that any asset class or investments will double within specific timeframe. The rule of 72 is a mathematical concept and does not guarantee investment results or functions as a predictor of how your investment will perform. It is simply an approximation of the impact a target rate of return would have. Investments are subject to fluctuating returns and there can never be a guarantee that any investment will double in value.
* Keep it simple: Especially when you are getting started, don’t get too creative with your money. Many young professionals look for exciting (otherwise known as RISKY) places to invest their money. Once insurance needs are satisfied and savings rate established, invest in a well-diversified portfolio of mutual funds that only require periodic checking. Spend your time on work and personal needs instead of setting up a portfolio that needs constant attention.
* Hire professionals: In today’s “do it yourself world” dominated by Home Depot and Loews, many people feel the need to manage their finances that way as well. Financial security, however, is too important to tackle solely as a weekend warrior. Read up on finances and learn all you can, but don’t be shy about hiring a professional to help you manage some of or all of the components in your financial plan. A good insurance agent can save you many hours off of searching and comparing life and disability insurance quotes, and a good investment advisor can help you set up a low-maintenance portfolio. Hiring an accountant to file your taxes each year can reduce anxiety and eliminate costly penalties from filing a return too late or making mistakes.
Source: “The Long Run Equity Risk Premium,” Jeremy Siegel, CFA Institute Conference Proceedings, July 2004; “Efficient Frontier- The Gospel According to Ibbotson, Part II,” William Bernstein, 1999
Author: Steven I. Yeh, JD, MBA - President, CSN Financial Services
Steven Yeh is an attorney and President of CSN Financial Services. He has sixteen years of experience as a financial advisor, offering securities and advisory services through Jefferson Pilot Securities Corporation, member NASD/SIPC. He is also an instructor for several courses on financial & college planning through the American Education Foundation. He can be reached at the following address:
Steven I. Yeh, JD, MBA - President, CSN Financial Services, LLC
300 International Drive, Williamsville, NY 14221 (716) 626-3676
(716) 626-3677 facsimile; e-mail: syeh@csnfs.com
In reality, all it takes is a little knowledge, some discipline, and time to solve most of these future financial problems if organizations and individuals start to plan for their future financial security. Here are some pointers to get you started:
* Save first: Keep in mind that your income today is not just for today’s needs. Someday you’ll stop working, and will need money to live on continue living. The best person to help you in that future is your younger self today. So always allocate a portion of your income to savings before discretionary expenditures: Otherwise, you may find yourself with money burning a hole in your pocket and end up spending what you should have saved!
A good rule of thumb for young professionals is to allocate 20% of gross income to taxes (Federal, state, and FICA), 5% to 10% to insurance, 10% to 15% to savings, and no more than 55% to 60% to current expenditures.
* Manage your debt: There is good debt and bad debt, especially for recent college graduates. Credit card debt is bad debt, since the rate you pay is ALWAYS higher than you’d be able to get on your investments! Credit card debt is also not tax-deductible, so do work hard at paying these off as soon as possible, even if you have to postpone savings initially.
Education debt is good debt, since it already enabled you to finance an education that got you your good paying job. Education loans under the Federal Family Education Loan Program (FFELP) like Stafford loans also carry an interest rate that is below market for signature loans. In addition, these loans have flexible payment options that include income contingent payments, graduated payments, and extended payments. You can even consolidate your loans for additional savings, so don’t be in a panic to pay these off too quickly while not saving for the future.
* Invest for the long-term: Many people do not segregate their savings into short-term money and long-term money. These should be managed differently. Short- term savings to cover emergencies should not be subject to volatility since you may need to access it on short notice and cannot afford to wait for the market to come back up be profitable.
Long-term money should be invested and exposed to volatility, or market risk, since that is what will eventually earn you higher returns to compensate for the volatility you are experiencing. The risk premium historically in the US S&P 500 market is about 6% above inflation over the long haul, and is a good benchmark to compare your investment results.
* Protect your income: The first step in ensuring future financial success is to cover against risks that can jeopardize the ability to work, like premature death and disability. What good is a disciplined savings plan if the source of contributions - a person’s income - is disrupted or ended due to death or disability? If you have dependents, a good rule of thumb is to buy as much pure insurance coverage as your short and long-term obligations are, or affordable based on your budget.
* Never Wait: It doesn’t matter how old you are, never wait to start planning for the future. The longer you have, the more time becomes your strongest ally. The rule of 72 is a simple way to illustrate the compounding power of time. If you divide 72 by your rate of return, you’ll get the number of years it takes to double your money. So if you started saving immediately out of college and managed to save $20,000 by the time you are 25, that may be all you need to build a retirement nest egg.
Retiring at age 67, you’d have 42 years for your money to compound. If you earned 7% on your money, you’d end up with $1.28 million at when you retire! If you waited 6 years and kept everything the same, you’ll only end up with $640,000 or half of what you would have had. So it is important that you start saving as soon as possible.
Keep in mind that there are risks associated with an investment in the securities market and there is no assurance that any asset class or investments will double within specific timeframe. The rule of 72 is a mathematical concept and does not guarantee investment results or functions as a predictor of how your investment will perform. It is simply an approximation of the impact a target rate of return would have. Investments are subject to fluctuating returns and there can never be a guarantee that any investment will double in value.
* Keep it simple: Especially when you are getting started, don’t get too creative with your money. Many young professionals look for exciting (otherwise known as RISKY) places to invest their money. Once insurance needs are satisfied and savings rate established, invest in a well-diversified portfolio of mutual funds that only require periodic checking. Spend your time on work and personal needs instead of setting up a portfolio that needs constant attention.
* Hire professionals: In today’s “do it yourself world” dominated by Home Depot and Loews, many people feel the need to manage their finances that way as well. Financial security, however, is too important to tackle solely as a weekend warrior. Read up on finances and learn all you can, but don’t be shy about hiring a professional to help you manage some of or all of the components in your financial plan. A good insurance agent can save you many hours off of searching and comparing life and disability insurance quotes, and a good investment advisor can help you set up a low-maintenance portfolio. Hiring an accountant to file your taxes each year can reduce anxiety and eliminate costly penalties from filing a return too late or making mistakes.
Source: “The Long Run Equity Risk Premium,” Jeremy Siegel, CFA Institute Conference Proceedings, July 2004; “Efficient Frontier- The Gospel According to Ibbotson, Part II,” William Bernstein, 1999
Author: Steven I. Yeh, JD, MBA - President, CSN Financial Services
Steven Yeh is an attorney and President of CSN Financial Services. He has sixteen years of experience as a financial advisor, offering securities and advisory services through Jefferson Pilot Securities Corporation, member NASD/SIPC. He is also an instructor for several courses on financial & college planning through the American Education Foundation. He can be reached at the following address:
Steven I. Yeh, JD, MBA - President, CSN Financial Services, LLC
300 International Drive, Williamsville, NY 14221 (716) 626-3676
(716) 626-3677 facsimile; e-mail: syeh@csnfs.com
Tuesday, November 11, 2008
Ayurvedic Medicine
What is Ayurvedic Medicine?
The word ayurveda literally means the knowledge or science (veda) of life (ayu). Maharishi Ahur-Veda (MAV) is a systematically developed, carefully researched medical system that is based on the ancient Indian medical system known as Ayurveda. The concern with population health remains central in MAV as well as the value of refining one’s consciousness through meditation.
Ayurvedic medicine is not a treatment, rather an entire medical system whose goal is the prevention of disease through the proper balance of three “irreducible principles” at work in the body. It emphasizes avoidance of stress and a moderate balanced lifestyle. It encompasses a wide range of treatments and lifestyle measures, including dietary recommendations, massage, medicinal herbs, and the meditation and breathing techniques of yoga.
MAV’s model begins with a detailed concept of what normal health is. It is then the task of the practitioner to see how far even a relatively healthy patient has fallen away from that ideal and then doing what is necessary to get him or her back to that ideal normal state. It is by doing this that disease is prevented. In other words, MAV focuses on the root cause of the disease rather than just the symptoms. It reduces dependence on drug therapies and the danger of side-effects. It focuses on making the body’s defenses as strong as possible through promoting an inner balance. If balance is maintained, immune strength is maximized.
The Foundations of Ayurvedic Medicine
The ayurvedic model views physiology and anatomy in terms of doshas, which refer to three categories into which all functions fit: motion, energy production, and structure. Vata is the dosha that is expressed in all motion; Pitta is expressed in metabolism, heat production, digestion, and energy production; and Kapha gives solidity and structure and balances the fluids.
When the doshas function normally, they produce the symptoms of good health. Since they involve both the mind and the body, their effects are both mental and physical. Each dosha has specific qualities. For instance, Vata is associated with cold, dryness, speed, and lightness; Pitta is associated with heat, sharpness, and acidity; and Kapha is associated with cold, heaviness, oiliness, and slowness. Each individual has unique expressions of doshas; treatment is focused on increasing a dosha that might be lacking in one area and decreasing one that is excessive in another area – all with the goal of brining the body into balance.
What is an Ayurvedic Treatment Like?
Every treatment is judged in terms of its effect on the entire mind/body system. Practitioners generally begin by taking comprehensive personal and medical history to determine your physical and spiritual “type” and then prescribe and treat accordingly. Expect detailed questions about your emotional temperament, skin type, food preferences, and other quirks. The practitioner is also likely to examine your tongue, and spend a significant amount of time taking your pulse. Specific dietary and exercise recommendations will be given based on your doshas that integrate the body and mind; specific meditation techniques are also part of this practice. The Ayurvedic practitioner’s job is to identify the individual’s “tridosha” a unique combination of the three dosha’s and prescribe dietary patterns, exercises, lifestyle changes, and therapies designed to bring the tridosha into balance.
The frequency and duration of Ayurvedic treatments vary widely. Many aspects of Ayurvedic practice, such as dietary choices and yoga, can be self-administered on a regular basis. Typical measures may include massage with warm sesame oil; avoidance of certain types of foods, emphasis on breathing exercises, or saunas or enemas to “detoxify” the body. An overall “purification” and rejuvenation may be offered at some Ayurvedic clinics, center, or spas
Source: Sharma, H. and Clark, C. (1998). Contemporary Ahurveda – Medicine and Research in Maharishi Ayur-Veda, Churchill Livingstone
The word ayurveda literally means the knowledge or science (veda) of life (ayu). Maharishi Ahur-Veda (MAV) is a systematically developed, carefully researched medical system that is based on the ancient Indian medical system known as Ayurveda. The concern with population health remains central in MAV as well as the value of refining one’s consciousness through meditation.
Ayurvedic medicine is not a treatment, rather an entire medical system whose goal is the prevention of disease through the proper balance of three “irreducible principles” at work in the body. It emphasizes avoidance of stress and a moderate balanced lifestyle. It encompasses a wide range of treatments and lifestyle measures, including dietary recommendations, massage, medicinal herbs, and the meditation and breathing techniques of yoga.
MAV’s model begins with a detailed concept of what normal health is. It is then the task of the practitioner to see how far even a relatively healthy patient has fallen away from that ideal and then doing what is necessary to get him or her back to that ideal normal state. It is by doing this that disease is prevented. In other words, MAV focuses on the root cause of the disease rather than just the symptoms. It reduces dependence on drug therapies and the danger of side-effects. It focuses on making the body’s defenses as strong as possible through promoting an inner balance. If balance is maintained, immune strength is maximized.
The Foundations of Ayurvedic Medicine
The ayurvedic model views physiology and anatomy in terms of doshas, which refer to three categories into which all functions fit: motion, energy production, and structure. Vata is the dosha that is expressed in all motion; Pitta is expressed in metabolism, heat production, digestion, and energy production; and Kapha gives solidity and structure and balances the fluids.
When the doshas function normally, they produce the symptoms of good health. Since they involve both the mind and the body, their effects are both mental and physical. Each dosha has specific qualities. For instance, Vata is associated with cold, dryness, speed, and lightness; Pitta is associated with heat, sharpness, and acidity; and Kapha is associated with cold, heaviness, oiliness, and slowness. Each individual has unique expressions of doshas; treatment is focused on increasing a dosha that might be lacking in one area and decreasing one that is excessive in another area – all with the goal of brining the body into balance.
What is an Ayurvedic Treatment Like?
Every treatment is judged in terms of its effect on the entire mind/body system. Practitioners generally begin by taking comprehensive personal and medical history to determine your physical and spiritual “type” and then prescribe and treat accordingly. Expect detailed questions about your emotional temperament, skin type, food preferences, and other quirks. The practitioner is also likely to examine your tongue, and spend a significant amount of time taking your pulse. Specific dietary and exercise recommendations will be given based on your doshas that integrate the body and mind; specific meditation techniques are also part of this practice. The Ayurvedic practitioner’s job is to identify the individual’s “tridosha” a unique combination of the three dosha’s and prescribe dietary patterns, exercises, lifestyle changes, and therapies designed to bring the tridosha into balance.
The frequency and duration of Ayurvedic treatments vary widely. Many aspects of Ayurvedic practice, such as dietary choices and yoga, can be self-administered on a regular basis. Typical measures may include massage with warm sesame oil; avoidance of certain types of foods, emphasis on breathing exercises, or saunas or enemas to “detoxify” the body. An overall “purification” and rejuvenation may be offered at some Ayurvedic clinics, center, or spas
Source: Sharma, H. and Clark, C. (1998). Contemporary Ahurveda – Medicine and Research in Maharishi Ayur-Veda, Churchill Livingstone
Monday, November 10, 2008
Fiber-Why is it important?
We all know fiber is important, but why is it so important and just what exactly is it? Dietary fiber is the term used to describe several materials that make up the parts of carbohydrates your body can't digest. It is found in plants that are eaten for food, such as grains, legumes, fruits and vegetables; however, not all fiber is the same regarding its effect on your risk of developing certain diseases.
Types of Fiber
The two main types of fiber are soluble and insoluble. The more soluble the fiber, the more easily your body can break it down.
* Soluble Fiber – this type of fiber dissolves easily in water. It is found in oat bran, beans, apples, citrus pectin, guar gum, and psyllium husk.
* Insoluble Fiber – this type of fiber does not dissolve in water. It is found in whole grains, barley bran, soy fiber, and pea fiber. This type of fiber aids in digestion and elimination, helps promote regularity, and assists to bowel cleansing.
Sources: American Heart Association; Harvard School of Public Health; 10 Weeks to Wellness™, Paul Ratte, ND
Types of Fiber
The two main types of fiber are soluble and insoluble. The more soluble the fiber, the more easily your body can break it down.
* Soluble Fiber – this type of fiber dissolves easily in water. It is found in oat bran, beans, apples, citrus pectin, guar gum, and psyllium husk.
* Insoluble Fiber – this type of fiber does not dissolve in water. It is found in whole grains, barley bran, soy fiber, and pea fiber. This type of fiber aids in digestion and elimination, helps promote regularity, and assists to bowel cleansing.
Sources: American Heart Association; Harvard School of Public Health; 10 Weeks to Wellness™, Paul Ratte, ND
Monday, November 3, 2008
Back Pain: Tips for Prevention
Back pain may be inevitable for some, but there are simple changes you can take to lessen or even avoid the pain. Although making changes may be difficult at first, your back and body will thank you later.
The list of risks related to inactivity is endless. But regular exercise can produce an endless amount of benefits and even help reduce or eliminate chronic pain.
The Role of Exercise:
Back pain can be prevented by having a well-rounded exercise program and can help:
* improve posture;
* strengthen back muscles;
* increase flexibility;
* lose weight;
* enhance your mood;
* release endorphins; and
* decrease stress levels and increase sleep quality.
Starting an exercise program may be difficult but there are steps you can take to ensure dedication and positive results.
Here are some helpful tips when starting an exercise program:
* Consult your health care provider to help design a program that is right for you.
* Join a local gym that offers fitness training programs.
* Choose activities that you enjoy such as swimming, walking, and biking.
* Exercise with a friend to motivate one another.
* Remember that staying consistent is more important than the intensity.
* Try activities such as yoga and meditation to help you unwind.
* Combine stretching, lifting weights, and cardio for maximum benefits and to keep interest levels high.
Safe Lifting Techniques:
Not only does exercise assist in prevention but being careful in daily activities can lessen your chances of experiencing back pain. Many people lift and bend improperly, causing short and long-term pain. It is important to understand the correct way without applying stress and strain to the back:
* Do not lift an object that is too heavy or awkward; always get help.
* Spread your feet approximately shoulder-width apart for support.
* Stand close to the object being lifted.
* Bend at the knees and not at your waist.
* Use your stomach muscles (flex) when lifting and lowering the object.
* Always lift using the strength from your legs.
* When you stand up with the object, do not bend forward.
* Do not twist your body when bending, lifting, or carrying the object.
Additional Ways to Prevent Back Pain or Injury:
* Try to avoid standing for long periods of time. If you must, bring a stool to rest and alternate each foot.
* Avoid wearing uncomfortable shoes such as high heels. Choose shoes that fit properly and have cushioned soles.
* When sitting at work or at home, make sure your chair has a straight back, armrests, and a swivel seat with adjustable settings.
* Try to rest your feet so that they are higher than your hips. Use a stool or ottoman.
* When sitting or driving for extended periods of time, place a small pillow or rolled towel behind the lower back.
* If you are on an airplane or driving a car for an extended period of time, stop and take a rest every hour. Make sure to walk around and stretch.
* Make sure your car seat is moved forward to avoid bending of the back.
* Join a cessation class to quit smoking.
* Join classes that help you relax like yoga or tai chi.
* Get a deep tissue massage when needed.
Sources: National Institutes of Health; The Mayo Clinic
The list of risks related to inactivity is endless. But regular exercise can produce an endless amount of benefits and even help reduce or eliminate chronic pain.
The Role of Exercise:
Back pain can be prevented by having a well-rounded exercise program and can help:
* improve posture;
* strengthen back muscles;
* increase flexibility;
* lose weight;
* enhance your mood;
* release endorphins; and
* decrease stress levels and increase sleep quality.
Starting an exercise program may be difficult but there are steps you can take to ensure dedication and positive results.
Here are some helpful tips when starting an exercise program:
* Consult your health care provider to help design a program that is right for you.
* Join a local gym that offers fitness training programs.
* Choose activities that you enjoy such as swimming, walking, and biking.
* Exercise with a friend to motivate one another.
* Remember that staying consistent is more important than the intensity.
* Try activities such as yoga and meditation to help you unwind.
* Combine stretching, lifting weights, and cardio for maximum benefits and to keep interest levels high.
Safe Lifting Techniques:
Not only does exercise assist in prevention but being careful in daily activities can lessen your chances of experiencing back pain. Many people lift and bend improperly, causing short and long-term pain. It is important to understand the correct way without applying stress and strain to the back:
* Do not lift an object that is too heavy or awkward; always get help.
* Spread your feet approximately shoulder-width apart for support.
* Stand close to the object being lifted.
* Bend at the knees and not at your waist.
* Use your stomach muscles (flex) when lifting and lowering the object.
* Always lift using the strength from your legs.
* When you stand up with the object, do not bend forward.
* Do not twist your body when bending, lifting, or carrying the object.
Additional Ways to Prevent Back Pain or Injury:
* Try to avoid standing for long periods of time. If you must, bring a stool to rest and alternate each foot.
* Avoid wearing uncomfortable shoes such as high heels. Choose shoes that fit properly and have cushioned soles.
* When sitting at work or at home, make sure your chair has a straight back, armrests, and a swivel seat with adjustable settings.
* Try to rest your feet so that they are higher than your hips. Use a stool or ottoman.
* When sitting or driving for extended periods of time, place a small pillow or rolled towel behind the lower back.
* If you are on an airplane or driving a car for an extended period of time, stop and take a rest every hour. Make sure to walk around and stretch.
* Make sure your car seat is moved forward to avoid bending of the back.
* Join a cessation class to quit smoking.
* Join classes that help you relax like yoga or tai chi.
* Get a deep tissue massage when needed.
Sources: National Institutes of Health; The Mayo Clinic
Saturday, November 1, 2008
Chiropractic Care can Help Pregnancy Pain and Ease Delivery
The stress placed on a woman’s body during pregnancy can lead to many complications that, while not life-threatening, cause discomfort or pain. In many cases, chiropractic adjustments can alleviate pregnancy pain, decrease delivery time and improve the baby’s position in-utero.
Anne Packard-Spicer, DC, a faculty clinician at Northwestern Health Sciences University in Bloomington, Minn., says chiropractic adjustments can balance a woman’s spine and pelvis, allowing for normal functioning of the muscular and nervous systems. This allows better maternal body function, which will have a benefit to the baby. According to Packard-Spicer, when a woman’s pelvis is properly aligned, the uterus will be under less nerve and mechanical stress, which causes the baby to be in a more comfortable position during labor. Chiropractic adjustments can begin at any time and can continue all the way up to the day of delivery.
“Many women worry about getting adjusted while they are pregnant, but chiropractic is gentle and very safe throughout pregnancy,” says Dr. Packard-Spicer. “There is no evidence that adjustments have ever harmed a pregnant woman or her baby. In my 12 years of experience, it is safe, gentle and effective.” Dr. Packard-Spicer adds that chiropractic adjustments for pregnant women are very similar to adjustments done on anyone else. The only differences are that the adjustments may be gentler and the patient has the opportunity to sit or lay in different positions that are more comfortable.
Dr. Packard-Spicer says that pregnant women who are experiencing little to no pain should seek chiropractic evaluation to assess whether they are experiencing any misalignments. Asymptomatic patients may not need to be adjusted, but should be evaluated on a regular basis during pregnancy. Additionally, women who are considering becoming pregnant should receive chiropractic evaluations three months before conceiving.
Pregnant women who are experiencing back or leg pain should be adjusted two-to-three times a week until their pain is stabilized, says Dr. Packard-Spicer. In addition, she says that women who know their babies are going to be born breech should receive chiropractic adjustments. Dr. Packard-Spicer adds that in her experience women who have followed the above regimen have had a much greater chance of turning their babies around under her care.
After delivery, women should seek chiropractic care within the first 12 weeks, adds Dr. Packard-Spicer. During pregnancy, the hormone relaxin circulates throughout the body, loosening the joints so that the pelvis can stretch open during delivery. After birth, the joints begin to tighten again. Checking for proper spinal alignment during this time may allow for the correction of chronic problems by allowing the spine to tighten in a normal alignment.
Source: Natural News Service, Northwestern Health Sciences University
Anne Packard-Spicer, DC, a faculty clinician at Northwestern Health Sciences University in Bloomington, Minn., says chiropractic adjustments can balance a woman’s spine and pelvis, allowing for normal functioning of the muscular and nervous systems. This allows better maternal body function, which will have a benefit to the baby. According to Packard-Spicer, when a woman’s pelvis is properly aligned, the uterus will be under less nerve and mechanical stress, which causes the baby to be in a more comfortable position during labor. Chiropractic adjustments can begin at any time and can continue all the way up to the day of delivery.
“Many women worry about getting adjusted while they are pregnant, but chiropractic is gentle and very safe throughout pregnancy,” says Dr. Packard-Spicer. “There is no evidence that adjustments have ever harmed a pregnant woman or her baby. In my 12 years of experience, it is safe, gentle and effective.” Dr. Packard-Spicer adds that chiropractic adjustments for pregnant women are very similar to adjustments done on anyone else. The only differences are that the adjustments may be gentler and the patient has the opportunity to sit or lay in different positions that are more comfortable.
Dr. Packard-Spicer says that pregnant women who are experiencing little to no pain should seek chiropractic evaluation to assess whether they are experiencing any misalignments. Asymptomatic patients may not need to be adjusted, but should be evaluated on a regular basis during pregnancy. Additionally, women who are considering becoming pregnant should receive chiropractic evaluations three months before conceiving.
Pregnant women who are experiencing back or leg pain should be adjusted two-to-three times a week until their pain is stabilized, says Dr. Packard-Spicer. In addition, she says that women who know their babies are going to be born breech should receive chiropractic adjustments. Dr. Packard-Spicer adds that in her experience women who have followed the above regimen have had a much greater chance of turning their babies around under her care.
After delivery, women should seek chiropractic care within the first 12 weeks, adds Dr. Packard-Spicer. During pregnancy, the hormone relaxin circulates throughout the body, loosening the joints so that the pelvis can stretch open during delivery. After birth, the joints begin to tighten again. Checking for proper spinal alignment during this time may allow for the correction of chronic problems by allowing the spine to tighten in a normal alignment.
Source: Natural News Service, Northwestern Health Sciences University
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