Articles
Contents:
♥ The Mind-Body-Soul
connection
♥
Seven
major life saving discoveries about Lymphatic system
♥ Ayurveda
- Causes of sickness
♥ What
is Aromatherapy?
♥ "Tell
me what you eat and I will tell you what you are."
Brillat-Savarin's quote
♥ Detox
made safe and simple
♥ What
is myofascial pain syndrome?
♥
Ayurveda- Dosha types for beginners
♥ More
to come
by Kulreet Chaudhary, MD (Source: doctoroz.com)
More and more people are becoming aware of the mind-body-soul
connection, but there are still a lot of unanswered questions. Exactly
what is it and where is it? How do you find it? Can you have it even if
you are busy running around trying to keep up with your life? Do you
have to believe in God? Do you have to become a hippie?
The nice thing is that the mind-body connection isn’t
something you have to go out and buy. It already exists inside of you –
you were born with it. Many of us aren’t always aware of it on a daily
basis, but when you stop and look at examples of it in your life it
becomes obvious that this connection is there. The problem is that if
you are not conscious of it, you are not deliberately using this
connection for your benefit. First, let’s look at what exactly this
connection is and then look at a way to foster this connection with
simple daily steps that won’t cost you a lot of time or money.
Most of us are aware of the body. You live in it and when it
gets sick, you really become aware of it. Most of us also are aware of
the mind – that “thing” in your brain that projects a constant stream
of thoughts during your day. Even doctors are becoming more aware of
the connection between the mind and the body. Studies show people who
suffer from problems of the mind, such as depression, are at a higher
risk from complication of other chronic diseases such as heart disease.
You may have even noticed that when you are under more stress, you are
more susceptible to catching a cold.
There is an invisible communication occurring between your
mind and your body. The communication occurs in the form of nerve
impulses in the brain and biochemical reactions in the body. The brain
can translate your thoughts and feelings into chemical and electric
impulses that get sent through the body and cause a biochemical
reaction. This reaction is the way that your body responds to what is
going on inside your head. This process happens almost instantaneously
and your body’s response is often proportional to the strength of your
thoughts or emotions.
You might remember experiencing this. Have you ever heard some very bad
news and suddenly felt sick to your stomach? This is an example of the
mind-body connection. If a doctor measured your blood pressure, heart
rate and specific hormones before and after the bad news, they could
actually measure the impact that negative thought had on your body. The
same is true for good news, but in the opposite direction – happy
thoughts can actually create “happy” biochemistry. This is part of the
relaxation response that is being acknowledged in the medical field.
The relaxation response shows beneficial changes in the biochemical
state of the body during times of greater relaxation of the mind, such
as during meditation.
Where does the soul come into this connection? In talking
about the mind and body, we are talking about aspects of our lives that
are tangible. The soul is the invisible, intangible part of our lives
that connects us to something bigger than just what we see in the
mirror. It is the part that joins our intellect to a greater collective
intellect that connects everyone and everything. Others have described
it as a web of energy or divine matrix.
When we disrupt that energy field through violence to ourselves, such
as repetitive negative thoughts about ourselves, or violence to others
through anger and jealousy, it is the equivalent of putting a drop of
poison into that web. This web of energy is connected to our mind and
body, and eventually the toxins can manifest as depression or as
physical conditions. If we are all ultimately united through this web
of energy, how can even one of us be well until our communities and
countries are all well? The soul represents the unity of all human life.
Don’t feel daunted by the task of cultivating your
mind-body-soul connection because it already exists and is in full
force even before you ever read this. Now you can direct that
connection deliberately to benefit you rather than just being at the
mercy of random events. Unless you have absolutely no complaints in
your life, you need to focus on your mind-body-soul connection to
maximize the good in your life. You may think your problems are coming
from your job, your spouse, your kids or your health. But these are all
just projections on a movie screen that are showing you the current
state of your mind-body-soul connection.
My favorite, cheap, calorie-free technique for boosting the
mind-body-soul connection is to force myself to complain less. We all
have things that happen to us that we want to change and feel justified
in complaining about. But this particular habit really drains you of
energy and weakens your ability to strengthen the mind-body-soul
connection. Instead of ending a thought with a complaint, find just one
thing to also be grateful about. For example, I don’t like driving in
traffic. It feels like a waste of my time and my body feels heavy
afterward. But I have to drive in traffic to get to work. So after
driving to work in traffic, I remind myself how lucky I am to have a
wonderful job to drive to. This little bit of gratitude changes the
energy from something that is poisonous to nourishment for my mind,
body and soul.
Seven Major Life-Saving Discoveries about Lymphatic System
By Dr. C. Samuel West - DN ND Chemist & Lymphologist
Every healing art on earth involves getting oxygen to the
cells!
1) Every cell in the body has a SODIUM-POTASSIUM PUMP in it that
generates electricity which is POWER!
2)
Everywhere we have a BLOOD VESSEL going through our body, we have a
LYMPHATIC VESSEL going side by side with cells in between.
3)
The purpose of the LYMPHATIC VESSELS is to pull out all the dead cells
and poisons and excess water from the spaces around the cells which
keeps the cells in the "DRY STATE" with no excess water around the
cells.
4) The cells have to be kept in the "DRY STATE" in order to get OXYGEN
from the blood vessels.
5)
BLOOD PROTEIN and WATER leave the BLOOD STREAM to ALTER the "DRY STATE"
which is the CAUSE OF LACK OF OXYGEN AT the cell level.
6)
Breaking the MENTAL (anger, loss of temper, holding grudges etc.),
NUTRITIONAL (Man-made Tea, coffee, liquor "beer", tobacco, drugs, too
much salt, sugar, candy, cakes, ice cream, pop, and too much meat.),
and PHYSICAL (being lazy and being a shallow breather), LAWS OF HEALTH
is what brings the blood proteins and water out of the blood stream and
produces lack of oxygen. Anything that will damage cells will cause the
blood protein and water to leave the blood stream and alter the "Dry
State" which is the actual cause of pain, loss of energy, and every
disease on the face of this earth!
7) When we learn to
obey the laws of health and ACTIVATE our LYMPHATIC VESSELS to CONTROL
the BLOOD PROTEIN and WATER, there will be NO PAIN, NO LOSS OF ENERGY
and NO DEATH by DISEASE.
According to Ayurveda, the imbalance of the three doshas of
Vata, Pitta, and Kapha is the immediate cause of all
sickness. The three doshas are disturbed by inappropriate
diet, behaviours and lifestyle. Their imbalance initiates
pathological changes such as the build up of toxins. In
Ayurveda, the study of causes of sickness is described in two broad
categories: General factors common to all diseases and
specific factors behind particular diseases. A third factor
behind disease occurs from the natural effect of time and the aging
process.
Wrong
use of the senses
This is one of the most important factors that cause
sickness. How we use our senses determines the type of food
that we eat, the water we drink and the particular lifestyle that we
follow. Sensory contacts are of four types: excess,
deficient, inappropriate and optimal. For example, we can
take in too much light through the eyes, too little light, the wrong
type of light or the appropriate type and amount. Out of
these four, only optimal contact promotes health, the other three cause
sickness.
Wrong use of the will
This is called Prajnaparadha, which literally means “failure of
intelligence”, referring to human weakness by which we continue to
perform wrong actions even after
we have experienced them to be harmful. For example, a person
who
experienced a hangover and the side effects of drinking too much
alcohol and perhaps swearing
never to drink again, ignores this message of experience and starts
drinking
again. By choosing to indulge one’s senses and pursue desire,
it may lead to unnecessary
problems like addictions and illness.
Misuse of the body
Misuse of the bodily functions occurs mainly through either suppression
or through forced excitation of natural urges. Suppressing
natural urges will
weaken the life-force (prana) and cause our natural impulses toward
healthy function be
impaired.
Misuse of the mind
Wrong actions of the mind bring about wrong actions of the body and
eventually result in sickness. The mind gets disturbed owing
to an increase in
agitated (rajasic) and dull (tamasic) qualities of the mind, like wrong
imagination or lack of
attention. This leads to negative emotions such as fear,
grief, anger, greed, etc., that
imbalance both the body and the mind.
Misuse of speech
This refers to using language that is insinuating, untrue, untimely,
quarrelsome, unpleasant, incoherent, harsh or abrasive. This
not only harms others but
also set up negative energy patterns that harm ourselves as well.
Effect of time
The effect of time is another cause of sickness that one cannot
avoid. No one can escape the effects of
seasonal changes and variations governed by the
time factor from birth to death. Normal as well as abnormal
seasonal changes
affect the doshas, the mind and the strength of the body. Sickness
naturally occurs through the process of growing old,
particularly chronic diseases like arthritis. Although the
effects can be minimised with
seasonal regimens and rejuvenation therapies, one cannot avoid this
altogether nor should one
try.
by Steven D. Ehrlich, NMD (Source: University of Maryland Medical Center)
Aromatherapy is the use of essential oils from plants for
healing. Although the word “aroma” makes it sound as if the oils are
inhaled, they can also be massaged into the skin or -- rarely -- taken
by mouth. You should never take essential oils by mouth without
specific instruction from a trained and qualified specialist. Whether
inhaled or applied on the skin, essential oils are gaining new
attention as an alternative treatment for infections, stress, and other
health problems. However, in most cases scientific evidence is still
lacking.
What are essential oils?
Essential oils are concentrated extracts taken from the roots, leaves,
seeds, or blossoms of plants. Each contains its own mix of active
ingredients, and this mix determines what the oil is used for. Some
oils are used to promote physical healing -- for example, to treat
swelling or fungal infections. Others are used for their emotional
value -- they may enhance relaxation or make a room smell pleasant.
Orange blossom oil, for example, contains a large amount of an active
ingredient that is thought to be calming.
How does aromatherapy work?
Researchers are not entirely clear how aromatherapy may work. Some
experts believe our sense of smell may play a role. The "smell"
receptors in your nose communicate with parts of your brain (the
amygdala and hippocampus) that serve as storehouses for emotions and
memories. When you breathe in essential oil molecules, some researchers
believe they stimulate these parts of your brain and influence
physical, emotional, and mental health. For example, scientists believe
lavender stimulates the activity of brain cells in the amygdala similar
to the way some sedative medications work. Other researchers think that
molecules from essential oils may interact in the blood with hormones
or enzymes.
Aromatherapy massage is a popular way of using essential oils because
it works in several ways at the same time. Your skin absorbs essential
oils and you also breathe them in. Plus, you experience the physical
therapy of the massage itself.
What is aromatherapy good for?
Aromatherapy is used in a wide range of settings -- from health spas to
hospitals -- to treat a variety of conditions. In general, it seems to
relieve pain, improve mood, and promote a sense of relaxation. In fact,
several essential oils -- including lavender, rose, orange, bergamot,
lemon, sandalwood, and others -- have been shown to relieve anxiety,
stress, and depression.
Several clinical studies suggest that when essential oils (particularly
rose, lavender, and frankincense) were used by qualified midwives,
pregnant women felt less anxiety and fear, had a stronger sense of well
being, and had less need for pain medications during delivery. Many
women also report that peppermint oil relieves nausea and vomiting
during labor.
Massage therapy with essential oils (combined with medications or
therapy) may benefit people with depression. The scents are thought by
some to stimulate positive emotions in the area of the brain
responsible for memories and emotions, but the benefits seem to be
related to relaxation caused by the scents and the massage. A person’s
belief that the treatment will help also influences whether it works.
In one study, Neroli oil helped reduce blood pressure and preprocedure
anxiety among people undergoing a colonoscopy.
In test tubes, chemical compounds from some essential oils have shown
antibacterial and anti fungal properties. Some evidence also suggests
that citrus oils may strengthen the immune system and that peppermint
oil may help with digestion. Fennel, aniseed, sage, and clary sage have
estrogen like compounds, which may help relieve symptoms of
premenstrual syndrome and menopause. However, human studies are lacking.
Other conditions for which aromatherapy may be helpful include:
• Alopecia areata (hair loss)
• Agitation, possibly including agitation related to dementia
• Anxiety
• Constipation (with abdominal massage using aromatherapy)
• Insomnia
• Pain: Studies have found that people with rheumatoid arthritis,
cancer (using topical chamomile), and headaches (using topical
peppermint) require fewer pain medications when they use aromatherapy
• Itching, a common side effect for those receiving dialysis
• Psoriasis
(Source: factmonster.com)
Eat a Variety of Foods
Foods contain combinations of nutrients and other healthful substances.
No single food can supply all nutrients in the amounts you need. For
example, oranges provide vitamin C but no vitamin B12; cheese provides
vitamin B12 but no vitamin C. To make sure you get all of the nutrients
and other substances needed for health, choose the recommended number
of daily servings from each of the five major food groups: grains,
vegetables, fruits, milk, meat and beans.
Vegetarian Diets and Nutritional Requirements
Some Americans eat vegetarian diets for reasons of culture, belief, or
health. Most vegetarians eat milk products and eggs, and as a group,
these lacto-ovo-vegetarians enjoy excellent health. You can get enough
protein from a vegetarian diet as long as the variety and amounts of
foods consumed are adequate. Meat, fish, and poultry are major
contributors of iron, zinc, and B vitamins in most American diets, and
vegetarians should pay special attention to getting these nutrients
from vegetarian sources.
Vegans eat only food of plant origin. Because animal products are the
only sources of vitamin B12, vegans must supplement their diets with a
source of this vitamin. In addition, vegan diets, particularly those of
children, require care to insure adequacy of vitamin D and calcium,
which most Americans obtain from milk products.
Maintain a Healthy Weight
It is important for people of all ages to maintain a healthy weight.
People who are overweight increase their risk for high blood pressure,
heart disease, diabetes, breathing problems, and other illnesses. To
maintain a healthy body weight, people must balance the amount of
calories in the foods and drinks they consume with the amount of
calories the body uses. Physical activity is an important way to use
food energy. Extreme thinness is also unhealthy. People who eat very
little or diet excessively may not get the calories and other nutrients
they need for good health.
Aerobic exercise, such as walking, running, swimming, inline skating,
and playing soccer, burns fat and calories. Try to do 30 minutes or
more of moderate physical activity on most—preferably all—days of the
week.
To Decrease Calorie Intake
• Eat a variety of foods that are low in calories but high in
nutrients—check the Nutrition Facts Label on the foods you eat.
•
Eat less fat and fewer high-fat foods.
• Eat smaller portions and limit second helpings of foods high in fat
and calories.
• Eat more vegetables and fruits without fats and sugars added in
preparation or at the table.
• Eat pasta, rice, breads, and cereals without fats and sugars added in
preparation or at the table.
• Eat less sugar and fewer sweets like candy, cookies, cakes, and soda.
Eat Plenty of Grains, Vegetables, and Fruits
Grain products, vegetables, and fruits are key parts of a varied diet.
They are emphasized in this guideline because they provide vitamins,
minerals, complex carbohydrates (starch and dietary fiber), and other
substances that are important for good health. They are also generally
low in fat, depending on how they are prepared and what is added to
them at the table.
Fiber
Fiber is found only in plant foods like whole-grain breads and cereals,
beans and peas, and other vegetables and fruits. Because there are
different types of fiber in foods, choose a variety of foods daily.
Eating a variety of fiber-containing plant foods is important for bowel
function, can reduce symptoms of chronic constipation, and hemorrhoids,
and may lower the risk for heart disease and some cancers.
Choose a Diet Low in Fat, Saturated Fat, and Cholesterol
Some dietary fat is needed for good health. Fats supply energy and
essential fatty acids and promote absorption of the fat-soluble
vitamins A, D, E, and K. More Americans are now eating less fat,
saturated fat, and cholesterol containing goods than in the recent
past. Still, many people continue to eat high-fat diets. This guideline
emphasizes the continued importance of choosing a diet with less total
fat, saturated fat, and cholesterol.
Avoid High-Fat Foods
Some foods and food groups are higher in fat than others. Fats and
oils, and some types of desserts and snack foods that contain fat
provide calories but few other nutrients. Many foods in the milk group
and in the meat and beans group (which includes eggs and nuts, as well
as meat, poultry, and fish) are also high in fat, as are some processed
foods in the grain group.
Fat, whether from plant or animal sources, contains more than twice the
number of calories of an equal amount of carbohydrate or protein.
Choose a diet that provides no more than 30 percent of total calories
from fat. The upper limit on the grams of fat in your diet will depend
on the calories you need. Cutting back on fat can help you consume
fewer calories. For example, at 2,000 calories per day, the suggested
upper limit of calories from fat is about 600 calories (65 grams of fat
x 9 calories per gram = about 600 calories).
Maximum Total Fat Intake at Different Calorie Levels:
Calories: 1600 Total fat: 53 grams
Calories: 2200 Total fat: 73 grams
Calories: 2800 Total fat: 93 grams
Saturated fat—Fats contain both saturated and unsaturated
(monounsaturated and polyunsaturated) fatty acids. Saturated fat raises
blood cholesterol more than other forms of fat. Reducing saturated fat
to less than 10 percent of calories will help you lower your blood
cholesterol level. The fats from meat, milk, and milk products are the
main sources of saturated fats in most diets. Many bakery products are
also sources of saturated fats. Vegetable oils supply smaller amounts
of saturated fat.
Monounsaturated and polyunsaturated fat—Olive and canola oils are
particularly high in monounsaturated fats; most other vegetable oils,
nuts, and high-fat fish are good sources of polyunsaturated fats. Both
kinds of unsaturated fats reduce blood cholesterol when they replace
saturated fats in the diet. Remember that the total fat in the diet
should be consumed at a moderate level—that is no more than 30 percent
of calories. Monounsaturated and polyunsaturated fat sources should
replace saturated fats within this limit.
Partially hydrogenated vegetable oils, such as those used in many
margarines and shortenings, contain a particular form of unsaturated
fat known as trans-fatty acids that may raise blood cholesterol levels,
although not as much as saturated fat.
Choose a Low Cholesterol Diet
The body makes the cholesterol it requires. In addition, cholesterol is
obtained from food. Dietary cholesterol comes from animal sources such
as egg yolks, meat (especially organ meats such as liver), poultry,
fish, and higher-fat milk products. Many of these foods are also high
in saturated fats. Choosing foods with less cholesterol and saturated
fat will help lower your blood-pressure and blood-cholesterol levels.
Avoid Too Much Sugar
Sugars are simple carbohydrates. Dietary carbohydrates also include
starch and fiber, which are complex carbohydrates. During digestion all
carbohydrates except fiber break down into sugars. Sugars and starches
occur naturally in many foods that supply other nutrients. Examples of
these foods include milk, fruits, some vegetables, breads, cereals,
beans, and grains. Some sugars are used as natural preservatives,
thickeners, and baking aids in food. The body cannot tell the
difference between naturally occurring and added sugars because they
are identical chemically.
Because maintaining a nutritious diet and a healthy weight is very
important, sugars should be used in moderation by most healthy people
and sparingly by people with low-calorie needs.
Avoid Too Much Sodium
Sodium occurs naturally in foods, usually in small amounts. One form of
sodium is sodium chloride, commonly known as table salt. In the body,
sodium plays an essential role in regulation of fluids and blood
pressure. Most evidence suggests that many people at risk for high
blood pressure reduce their chances of developing this condition by
consuming less salt or sodium. Some questions remain, partly because
other factors may interact with sodium to affect blood pressure.
by Mark Hyman, MD (Source: doctoroz.com)
While healthy eating is our birthright, for many of us it
seems like taking the plunge into eating a whole foods-based diet is
the equivalent to traveling to some distant land. But it doesn’t have
to be such a scary or foreign experience.
In my work as a Functional Medicine Doctor, my priority is to guide
each patient through a safe, simple, realistic and pleasurable (yes!)
transition into healthy eating. Because whole foods-based diets remove
all the sugary, fatty, chemical-laden, artificial stuff from the diet,
they sometimes get called a detox or a cleanse.
Why is detoxification important?
When our bodies become “toxic", it means that our natural means of
ushering out metabolic waste from normal human metabolism,
environmental pollution, and what has become known as the Standard
American Diet (or SAD diet – funny, right!) have exceeded the threshold
for what the body’s innate detoxification system can tolerate on its
own. With this toxic load, every system in the human body can become
affected. From our head to our toes and everything in between, toxicity
makes us sick!
How do you know if you are toxic and need to properly
cleanse?
Usually a constellation of complaints helps you determine whether
or not you are toxic and to what extent you need to cleanse.
Some examples of what might infer a toxic system are:
• Constipation
• Persistent headaches, muscle aches and muscle fatigue
• Eating a lot of swordfish, tuna, shark etc.
• Several mercury fillings and dental amalgams
• Food allergies
• Stubborn weight loss
• Hormonal imbalances and consistent use of hormone
replacement treatments such as birth control or creams like
progesterone.
• Consistent use of NSAIDs such as ibuprofen or
acetaminophen
• Skin abnormalities such as acne, rosacea or eczema
• A lifetime of consuming the SAD Diet
How long should you stay on a cleanse?
Typical cleanses that harness our body’s natural processes for
filtering and removing waste tend to be gentle and can therefore be
tolerated for longer periods of time than more extreme protocols. A
safe cleanse is one which doesn’t make you starve yourself or take
fancy pills, potions or expensive drinks.
Safety means allowing the body to do what it wants to do
naturally, with a little assistance from some guided healthy eating,
appropriate supplements and relevant lifestyle modifications. I usually
have my patients do a cleanse for 7 days to 6 weeks, or even longer,
depending on their particular needs. You should work with a trained
medical provider to help you determine what length of time is right for
you.
How can you prepare for a cleanse?
Like we would plan for any big trip to a new destination, we need to
prepare, plan and set out some main goals for our journey.
And by the way, as in all travels, it’s always a good idea to leave
some room for the serendipitous excursions to occur. When handled
properly, they can be the best part of a trip! So how can we plan for a
safe and simple detoxification protocol?
Take some basic measurements before you begin so that you can track
your progress as you go through your program. For example, if weight
loss is your goal, measure your waist, hips and weight. If, migraines
are an issue, determine the duration, intensity and frequency they
currently plague you. Keep a journal, which will help you in more ways
than one.
• Make lists! Organize your pantry, toss out the junk,
gather recipes, sketch out weekly menus, make shopping lists for
healthy foods you will be eating and
formulate a cooking
schedule to ensure you allot time to prepare your food for the week.
• Use journaling as a way to “cleanse” your inner world and
relieve yourself of mental and
emotional stress.
• Gather any supplements you need that have been advised for
you to take by your medical provider.
• Think about the kind of exercise that will best complement your end
goal and plan for it in your schedule.
• Detoxification requires you to slow down. Make sure you fit time for
deep relaxation into your plan.
Often, unsavory side effects appear in the initial phase of a
cleanse. Two side effects to look for and keep track of in your journal
are:
• Constipation: Move those bowels! Drink plenty of purified
water. Try warm water with lemon first thing in the morning. Often,
taking 300 mg of magnesium citrate is helpful, too. Or, try an epsom
salt bath.
• Food allergies or sensitivities: These can be obvious or
obscure. But chances are, as your body lets go of toxic waste, it will
be easier to recognize a hidden reaction to gluten, dairy, soy or any
of the other common food allergies.
Common Symptoms of “Withdrawal” from a Toxic Lifestyle
The following symptoms are very common at the beginning of the
program and should dissipate within the first few days of your program.
Don’t worry, these symptoms are indicative that your body is
eliminating toxins and are a good sign!
• Bad breath
• Constipation
• Achy, flu-like feeling
• Fatigue
• Headaches
• Hunger
• Irritability
• Itchy skin
• Nausea
• Offensive body odor
• Sleep difficulties (too much or too little)
These symptoms can occur for a number of reasons. First, eliminating
food allergies and un-junking the diet causes reactions similar to
withdrawal from other
addictive substances like caffeine, alcohol, nicotine, cocaine or
heroin. Note: We are often most
addicted to the foods we are allergic to! Getting off those allergens
can cause a
brief, flu-like achy syndrome that may last 1-3 days. Second, toxins in
our digestive tract may make
us feel ill if we don’t eliminate them. The best way to get relief from
these symptoms is to
follow the recommendations below.
How to Avoid Withdrawal Symptoms
Those who consume the most caffeine, alcohol, and sugar, and
those who have the most food allergies, will have the most difficulty
initially. Symptoms usually disappear after 3-4 days. It is best to
slowly reduce your intake of caffeine, alcohol, sugar, white flour, and
over-the-counter medications (except as directed by your physician) a
week or two before you start your program.
• Make sure you drink at least six to eight glasses of
filtered water daily. Stay away from plastic bottles, but glass bottles
are okay.
• To prevent headaches, make sure your bowels are clean.
• Fatigue is normal during a cleanse, so allow more time
for rest and sleep. To boost energy, exercise for 30 minutes a day.
Walking outside in the fresh air
is best. Roll up those sleeves and let the sun hit you with some
vitamin D too!
• Take 1000 mg of buffered vitamin C with breakfast and
dinner. Take 300 mg of magnesium citrate at dinner.
• Don’t wait till you are starving to eat!
Balance your blood sugar by eating protein-based meals and snacks every
3-4 hours. Excellent sources of protein are
baked or broiled fish, lean poultry and legumes, such as edamame or
black beans.
• Heat is a great resource while cleansing as it helps draw
out the toxins from within. Try a sauna or a warm bath with epsom salts
for 20 minutes a few times per
week.
While safe, these types of cleanses can still be stressful on the body
and mind so remember to relax. Actively engaging your parasympathetic
nervous system helps
restore your energy, which your body needs to replenish itself.
Meditation, deep breathing
or any calming activity is good.
Eliminate all refined sugars, flours, caffeine, alcohol, dairy, gluten
and any other addictive substance. By allowing certain triggers to stay
in the diet, the body
stays on the vicious cycle of cravings and addictive behavior. Reset
your biology to eliminate all
triggers.
Keep a journal and track your symptoms. You should feel better in 3-7
days. If you do not feel well at this point, please exercise caution
and check in with your
doctor.
Tune in to your body and listen to the cues it provides you. A cleanse
is a great journey to learn more about understanding how to operate
your very own owner's
manual!
What is myofascial pain syndrome?
(Source: medicinenet.com)
What is myofascial pain syndrome?
Myofascial pain syndrome is characterized by muscle pain, tenderness,
and spasm. Myofascial pain syndrome usually involves muscle in body
areas that are asymmetric and localised, whereas fibromyalgia is
typically a diffuse and symmetric muscle pain syndrome that involves
both sides of the body.
Myofascial pain syndrome facts
• Muscle pain,
tenderness, and spasm are characteristics of
myofascial pain syndrome.
• Myofascial pain syndrome typically affects muscle in
asymmetric areas of the body.
• The precise cause of myofascial pain syndrome is not known.
• Myofascial pain syndrome leads to localized pain in the
muscle tissue.
• Poor sleep, fatigue, and stiffness are common in
myofascial pain syndrome.
• Myofascial pain syndrome is simply diagnosed based on the
areas of complaints of muscle pain and associated tenderness upon
examination.
• Patients have the best prognosis when one physician
oversees a multifaceted treatment approach and monitors the response to
various therapies.
What are causes and risk factors for myofascial pain
syndrome?
The cause of myofascial pain syndrome is unknown. Nevertheless, prior
injury, poor sleep patterns, stressful life situations and depression
are common
underlying conditions that may play a role in inciting and exacerbating
myofascial pain syndrome. It
is currently felt that risk factors such as these may lead to a change
in the ability of the brain
to properly process pain perception (referred to as central pain
processing).
What are myofascial pain syndrome symptoms and signs?
Myofascial pain syndrome causes localized muscle pain. Affected muscles
cause neck pain, upper back pain, and lower back pain, generally
affected one side of
the body or one side of the body much more than the other. There is
commonly tenderness and
spasm in the painful areas and there may be tenderness in areas that
are not feeling chronic
pain.
It is also common for patients with myofascial pain syndrome
to have
poor sleep patterns with decreased recovery sleep (non-rapid eye
movement sleep). This is
associated with awakening feeling unrested and daytime fatigue.
Stiffness after
inactivity is common.
Can myofascial pain syndrome be prevented?
While myofascial pain syndrome cannot be prevented, it is certainly
possible to avoid factors that make the condition worse. This includes
avoiding reinjury,
minimizing stress, maximizing optimal sleep, and treating any
underlying depression.
What is the treatment for myofascial pain syndrome?
Optimal treatment of myofascial pain syndrome can be a multifaceted
approach. This can include education of the patient, stress reduction,
stretching and
exercise programs as well as physical therapy, sleep improvement and
medications.
Ayurveda- Dosha types for beginners
by Nadya Andreeva (Source: mindbodygreen.com)
How does Ayurveda work?
The 3 Dosha types:
1. Vata Dosha -- Energy that controls bodily functions associated with
motion, including blood circulation, breathing, blinking, and your
heartbeat. In balance: There is creativity and vitality. Out of
balance: Can produce fear and anxiety.
2. Pitta Dosha -- Energy that controls the body's metabolic systems,
including digestion, absorption, nutrition, and your body's
temperature. In balance: Leads to contentment and intelligence. Out of
balance: Can cause ulcers and anger.
3. Kapha Dosha -- Energy that controls growth in the body. It supplies
water to all body parts, moisturizes the skin, and maintains the immune
system. In balance: Expressed as love and forgiveness. Out of balance:
Can lead to insecurity and envy.
Each person has all three Doshas, but usually one or two dominate.
Various Dosha proportions determine one's physiological and personality
traits, as well as general likes and dislikes. For example Vata types
will prefer hot weather to cold and Kapha types are more likely to
crave spicy foods than other types. Generally these are considered to
be characteristics of each mind/body type:
Characteristics for Vata predominant types:
Creative; Quick to learn
and grasp new knowledge, but also quick to forget, Slender; Tall and a
fast-walker; Tendency toward cold hands and feet, discomfort in cold
climates; Excitable, lively, fun personality; Changeable moods;
Irregular daily routine; High energy in short bursts; Tendency to tire
easily and to overexert; Full of joy and enthusiasm when in balance;
Responds to stress with fear, worry, and anxiety, especially when out
of balance; Tendency to act on impulse; Often have racing, disjointed
thoughts; Generally have dry skin and dry hair and don't perspire much.
Characteristics for Pitta Predominant Types:
Medium physique, strong,
well-built; Sharp mind, good concentration powers; Orderly, focused;
Assertive, self-confident, and entrepreneurial at their best;
Aggressive, demanding, pushy when out of balance; Competitive, enjoy
challenges; Passionate and romantic; Strong digestion, strong appetite,
get irritated if they have to miss or wait for a meal; When under
stress, Pittas become irritated and angry; Skin fair or reddish, often
with freckles; sunburns easily; Uncomfortable in sun or hot weather,
heat makes them very tired; Perspire a lot; Good public speakers;
Generally good management and leadership ability, but can become
authoritarian; Subject to temper tantrums, impatience, and anger;
Typical physical problems include rashes or inflammations of the skin,
acne, boils, skin cancer, ulcers, heartburn, acid stomach, insomnia,
dry or burning eyes.
Characteristics for Kapha Predominant Types:
Easygoing, relaxed,
slow-paced; Affectionate and loving; Forgiving, compassionate,
nonjudgmental nature; Stable and reliable; faithful; Physically strong
and with a sturdy, heavier build; Have the most energy of all
constitutions, but it is steady and enduring; Slow speech, reflecting a
deliberate thought process; Slower to learn, but outstanding long-term
memory; Soft hair and skin; tendency to have large "soft" eyes and a
low, soft voice; Tend toward being overweight; may also suffer from
sluggish digestion; Prone to depression; More self-sufficient; Gentle,
and essentially undemanding approach to life; Excellent health, good
immune system; Very calm; strive to maintain harmony and peace in their
surroundings; Not easily upset and can be a point of stability for
others; Tend to be possessive and hold on to things. Don't like cold,
damp weather; Physical problems include colds and congestion, sinus
headaches, respiratory problems including asthma, allergies, and
atherosclerosis (hardening of the arteries).
How do I determine my type?
Most books and websites on Ayurveda will offer questionnaires that can
be used to determine your mind/body constitution. My favorite one is
offered by holisticonline.com, which is very detailed and thorough.
Most
questionnaires are very similar and will provide similar results.
Please keep in mind that shorter questionnaires will give a more
generalized and approximate result. Also, your body changes with age,
seasons, and life situations so the results will change as well. Taking
a few different questionnaires will give you a more definite result for
your Dosha type.
I know my Dosha type, now what?
Now you should try to follow the diet and lifestyle routine that fits
your mind/body constitution. For example, if you are predominantly
Vata, you should include more cooked, warm foods, stay away from icy
drinks, and add more warming spices like cinnamon, cloves, and ginger
to your food. This will prevent any digestion issues that Vata types
tend to get, as well, as anxiety, dry skin, or insomnia. Here are some
general guidelines for each type:
General Health Tips for Vata Types:
Maintain regular habits, try to eat
and sleep at the same time every night. Get enough rest and choose
foods that are warm, cooked, nourishing, and easy to digest. Sweet
berries, fruits, small beans, rice, and all nuts and dairy products are
good choices for Vata types. Exercise intensity should be moderate. A
more meditative yoga, Tai chi, walking, and swimming are all good.
Avoid strenuous and frantic activities.
General Health Tips for Pitta Types: It's
important for Pittas to keep
cool by avoiding overexposure to direct sunlight and fried and spicy
foods. Avoid alcohol and tobacco, overworking, and overheating. When
aggravated, susceptible to feeling negative emotions like hostility,
hatred, intolerance, and jealousy. Choose fresh vegetables and fruits
that are watery and sweet, especially cherries, mangoes, cucumbers,
water melon, and avocado. Have lots of salads with dark greens such as
arugula, dandelions, and kale. Avoid conflicts. Cultivate the virtues
of honesty, morality, kindness, generosity, and self-control.
General Health Tips for Kapha Types: It's
important to be active on a
daily basis as Kapha types are prone to sluggishness, depression, and
being overweight. Getting out of the house and actively seeking new
experiences is also recommended. Be receptive to useful change, be
intentional in implementing life-enhancing actions. Choose foods that
are light, warm, and spicy. Tea with dried ginger and lemon is a great
pick-me-up for Kaphas. Avoid heavy oily and processed sugars, which are
detrimental to Kaphas. Use lots of spices such as black pepper, ginger,
cumin, chili and lots of bitter dark greens.