Treatments Category - Dr. Axe

Alcohol Poisoning Symptoms, Causes, Treatment & Prevention

Kathleen McCoy, BS — Mon, 14 Oct 2024 19:52:29 +0000

On college campuses, in fraternities and sororities, in backyards, in basements, and in bars, people are drinking to excess and getting alcohol poisoning, a life-threatening (and entirely preventable) emergency. In fact, the Centers for Disease Control and Prevention (CDC) estimates that there are 2,200 deaths each year in the United States attributed to this condition, and even worse, roughly 178,000 people die from excessive alcohol use each year in the U.S.

Things only got worse during the pandemic, when problem drinking spiked.

Alcohol poisoning symptoms are the result of drinking copious amounts of alcohol in a short period of time.

Drinking games and hazing incidents where alcohol is used as a punishment or a test of fortitude are all too familiar today, and sadly, when the first signs appear that someone has consumed dangerous amounts of alcohol, people don’t know to call 911.

Unfortunately, there are three frightening myths surrounding how to treat someone who is intoxicated that can make the condition worse and lead to death.

What is alcohol poisoning?

Alcohol poisoning is essentially an alcohol overdose caused by consuming large amounts of alcohol in a short period of time. Too much alcohol overwhelms the body’s natural ability to break it down and clear it from the system, leading to a rapid increase in the blood alcohol count (BAC).

Essentially, the drinker has consumed a toxic amount of alcohol.

As the BAC rises, so does the alcohol’s effects. Poor judgment, a decrease in coordination, personality changes and vomiting are signs of a high BAC that is significantly impairing brain function.

When there is too much alcohol in the bloodstream, certain life-support functions — including breathing, the gag reflex, temperature control and heart rate — can begin to shut down.

If the drinker passes out, the risk is not over as the BAC continues to rise and the life-support functions begin to shut down. This can result in death.

Three myths of alcohol poisoning

You can sleep it off.
A cold shower will wake you up.
Caffeine will make you more alert.

The problem with sleeping is that alcohol suppresses natural reflexes, including the gag reflex. So if someone passes out and then vomits, that person can choke to death because the gag reflex doesn’t work.

A cold shower sounds harmless enough, but the reality is that alcohol lowers the core temperature of the body — a cold shower on top of that can cause hypothermia.

Caffeine just masks the outward symptoms of alcohol — it doesn’t reduce the level of alcohol in the body.

This leads to another myth — combining alcohol and high-caffeine drinks keeps you from getting drunk. Nothing could be further from the truth.

In fact, studies show that the now common practice of mixing energy drinks with alcohol leads to greater consumption as the depressant effects of alcohol are diminished. Those who combine caffeine and alcohol are four times more likely to binge drink at a high intensity, particularly in the 15- to 23-years-old age group.

Rapid binge drinking, dares, hazing and drinking games are dangerous. Irreversible brain damage, coma and death are possible, and the statistics are staggering.

According to the CDC, one in six adults admits to binge drinking four times a month, consuming eight or more drinks per binge.

If you witness any of the common signs of an alcohol overdose like stupor, seizures, irregular breathing or others, call 911 immediately. Time is of the essence.

Alcohol poisoning symptoms

Excessive alcohol consumption is the fourth-leading cause of preventable death in the United States and a risk factor for many health and social problems. Excessive alcohol consumption includes binge drinking, heavy drinking, any alcohol consumption by pregnant women, and any alcohol consumption for those 21 years of age and younger.

While 80,000 deaths per year between 2001 to 2005 were attributed to excessive alcohol consumption, binge drinking accounted for more than half of those deaths. In addition to alcohol poisoning, other alcohol-related causes of death include falls, vehicle accidents and violence.

Sadly, many people don’t know and cannot recognize alcohol poisoning symptoms or signs of extreme intoxication. While several of them may appear mild, many of the deaths that occur happen when someone is left alone after she or he passed out or lost consciousness.

Remember, the blood alcohol count continues to rise for a couple of hours, depending on the amount of alcohol consumed.

Never leave a person alone who has passed out after drinking. Try to keep that person awake.

Don’t let this person lie on her back, and if any of the following symptoms appear, call 911 immediately:

Repeated vomiting
Uncontrollable vomiting
Seizures
Loss of coordination and balance
Cold, clammy hands or the chills
Skin becomes bluish
Hypothermia
Confusion
Unconsciousness and can’t be awakened
Stupor
Slow breathing (less than eight breaths a minute)
Irregular breathing (a gap of more than 10 seconds between breaths)

Dangers of alcohol poisoning

Choking on vomit
Aspirating of vomit leading to asphyxiation
Seizures resulting in brain damage or death
Stopped breathing
Severe dehydration
Irregular heartbeats
Hypothermia
Hypoglycemia
Irreversible brain damage
Coma
Death

Dangers of binge drinking

Falls
Burns
Vehicle accidents
Suicide
Vulnerability to assault
Homicide
Partner violence
Unprotected sex, possibly resulting in sexually transmitted diseases and/or unintended pregnancy

Causes and risk factors

While consuming large quantities of alcohol in a short period of time is the undeniable cause of alcohol poisoning, there are some factors that do affect the way that the human body handles alcohol, such as:

Overall health
Size and weight
Sex
Amount and type of food consumed before drinking
If drinking alcohol is accompanied by any illegal drugs, prescription drugs or caffeine
Personal tolerance level
Consuming more than four drinks for women
Consuming more than five drinks for men
Alcoholism

Treatment (do’s and dont’s)

Alcohol poisoning is a serious and potentially life-threatening emergency, and time is of the essence. Call 911 immediately if any of the signs or symptoms above are present.

Also, follow these guidelines:

DO’S:

Stay with the person, even if he appears to be sleeping.
Try to keep her conscious.
Remain calm and firm.
Wrap in blankets or jackets to keep him warm.
Do the Bacchus maneuver, a position that keeps someone from choking on vomit.
If the person is sitting upright, give her water or coconut water.
If she vomits, help her by keeping her sitting up.
Be prepared to perform CPR.
If you cannot awaken the person, call 911 immediately.
Be prepared to provide information on the type and quantity of alcohol consumed and when.

DON’TS:

Leave the person alone to sleep it off.
Give him caffeine,
Give her food or medication, even over-the-counter painkillers.
Have that person walk.
Let him take a cold shower.
Hesitate to call 911 — her life may depend on immediate emergency medical attention.

How much alcohol is in your drink?

The amount of alcohol a drink contains varies widely, depending on the type of drink and the serving size. The alcohol by volume (ABV) of beers ranges from about 4 percent to 11 percent for 12 ounces for most beers, while wines range from 10 percent to 14 percent per five-ounce serving.

The alcohol content is much higher in spirits and mixed drinks, with ABVs that are commonly 40 percent to 50 percent, or higher, per drink.

Here are some ABV estimates:

National Brand Beer: 5 percent to 6 percent
Micro-Brew Beers, Stouts, Malt Beverages: Up to 15 percent
White Wine: 10 percent to 15 percent ABV
Red Wine: 12 percent to 16 percent ABV
Fortified Wine (sherry, port, Madeira): 16 percent to 24 percent ABV
Sake: 20 percent ABV
Vodka: 40 percent to 95 percent ABV
Gin: 36 percent to 50 percent ABV
Rum: 36 percent to 50 percent ABV
Whiskey: 36 percent to 50 percent ABV
Tequila: 50 percent to 51 percent ABV
Liqueurs (schnapps, triple sec, amaretto): 15 percent to 20 percent ABV

Mixed drinks that include one or more types of alcohol have the highest alcohol content. The National Institutes of Health’s National Institute on Alcohol Abuse and Alcoholism provides a free cocktail calculator to help determine the amount of alcohol in each drink.

Here are some popular mixed drinks and their alcohol content:

Vodka Martini: 30 percent to 40 percent or greater
Tom Collins: 8 percent
Mojito: 13 percent to 16 percent or greater
Margarita: 30 percent to 40 percent or greater
Pina Colada: 13 percent to 15 percent
Screwdriver: 11 percent to 14 percent or greater
Vodka Tonic: 13 percent or greater
Long Island Ice Tea: 25 percent or greater

Prevention

1. Drink in moderation

The failproof way to avoid alcohol poisoning is to limit alcohol consumption. If you are going to drink multiple drinks, stop when you first start to feel buzzed.

2. Don’t participate in drinking games/hazing

Sip drinks slowly, and keep track of your alcohol consumption. Know your limits.

Stand strong in the face of peer pressure, and leave the event if you are uncomfortable.

3. Eat a healthy meal

Before consuming alcohol, eat a healthy, well-rounded meal. Having some food in your stomach may help slow alcohol absorption, but it will not prevent alcohol overdose.

While at a party or event, try to snack to keep food in your system.

4. Alternate alcoholic drinks and non-alcoholic drinks

While at a party, for every cocktail, glass of wine or beer you have, have a non-alcoholic (and non-caffeinated) drink. The best choices are water or coconut water to help you stay hydrated.

Even better, you can avoid alcohol completely, and opt for mocktails instead.

5. Use N-acetyl cysteine (NAC)

To lessen the toxic effects that alcohol has on the body, take 200 milligrams of N-acetyl cysteine before drinking. This may help reduce hangover symptoms the following day.

6. Take B vitamins

Alcohol depletes many nutrients in the body, with the B vitamins among the most targeted. These vitamins are essential and help eliminate alcohol in the system.

Prior to drinking, take a high-quality vitamin B complex supplement. Also, snack on healthy foods like yogurt, pistachios, avocados and sunflower seeds.

7. Try milk thistle

Before you drink, and in the days following high alcohol consumption, take 150 milligrams of milk thistle twice a day. This is a relatively high dose and should only be done when you need a natural liver “detox.”

For general liver support, take 50 to 150 milligrams daily.

This powerful herb has been used for thousands of years to support liver detoxification and general health. In fact, it is recommended as a therapeutic treatment for certain diseases of the liver, including jaundice, hepatitis, fatty liver syndrome and damage due to alcohol.

Milk thistle’s high concentration of silymarin may help protect against certain types of cancer as well. As excessive alcohol consumption increases your risk of developing certain cancers, taking a high-quality milk thistle supplement is essential for heavy drinkers.

8. Consume probiotics

Researchers from Germany identified that consuming large amounts of alcohol disrupts the absorption of nutrients, which causes digestive upset and bacterial overgrowth in the small intestine.

Eating probiotic-rich foods like kefir, sauerkraut, yogurt, apple cider vinegar and raw cheese — before and after — consuming alcohol may help to stave off the digestive upset and keep the gut’s bacterial balance in check. Also, a high-quality probiotic supplement that contains 50 billion CFU or higher is wise if you consume three or more drinks a week.

9. Try magnesium

For those who drink, magnesium supplementation is an absolute necessity. Magnesium deficiency can lead to liver damage, and studies show that, like the B vitamins, many patients with liver disease are deficient in this essential nutrient.

Taking a high-quality magnesium supplement (420 milligrams for men and 320 milligrams for women) in addition to including magnesium-rich foods can help protect your liver, reduce your risk of stroke and heart attacks, lower the risk of type 2 diabetes, and much more.

10. Drink coconut water

While drinking, and after drinking, it is essential that you rehydrate and replenish electrolytes, particularly if you have vomited. An electrolyte imbalance can cause confusion, irritability, dizziness, muscle spasms, pain and digestive distress.

Don’t reach for a sports drink that is loaded with chemicals and sugar when coconut water is so much healthier. Coconut water is loaded with potassium and also contains small amounts of sodium, magnesium and calcium — essential when you need to rebalance after drinking.

Frequently asked questions

How do you tell if someone has alcohol poisoning?

Alcohol poisoning is a life-threatening condition caused by consuming large amounts of alcohol in a short period. Some signs that someone may have alcohol poisoning include:

Confusion or stupor: Difficulty staying awake or responding to stimuli.
Vomiting: Frequent or uncontrollable vomiting, which can increase the risk of choking.
Seizures: Alcohol poisoning can lead to seizures due to a drop in blood sugar.
Slow or irregular breathing: Breathing may slow to fewer than eight breaths per minute or pause for 10 seconds or more between breaths.
Pale or bluish skin: The skin may become cold and clammy, and a bluish tinge may appear around lips or fingertips.
Unconsciousness: The person may pass out and be difficult or impossible to wake.

Is alcohol intoxication the same as alcohol poisoning?

No, alcohol intoxication and alcohol poisoning are not the same, though they are related. Alcohol intoxication (commonly referred to as being drunk) occurs when a person has consumed enough alcohol to impair her judgment, coordination and behavior.

Alcohol poisoning, on the other hand, is a more severe and dangerous condition that happens when the body’s alcohol levels rise to a toxic level, leading to potentially fatal symptoms, such as unconsciousness, slowed breathing and a high risk of death.

How do doctors treat alcohol poisoning?

Treatment for alcohol poisoning typically involves immediate medical intervention, which can include:

Intravenous (IV) fluids: To hydrate the person and help clear alcohol from the body.
Oxygen therapy: If breathing is slow or irregular, oxygen may be provided to ensure enough oxygen reaches vital organs.
Glucose or thiamine administration: If the person’s blood sugar is dangerously low, glucose may be given to prevent brain damage.
Stomach pumping (gastric lavage): In some cases, doctors may pump the stomach to remove unabsorbed alcohol.
Hemodialysis: In extreme cases, dialysis may be used to filter alcohol from the blood quickly.

What are 5 signs of intoxication?

Signs of alcohol intoxication include:

Slurred speech: Difficulty forming coherent sentences or words.
Impaired coordination: Trouble walking, standing or controlling movements.
Delayed reaction times: Slow responses to external stimuli.
Drowsiness: Difficulty staying awake or remaining alert.
Poor judgment: Engaging in risky or inappropriate behaviors, such as driving or aggressive actions.

If any of these signs worsen or progress to the more severe symptoms of alcohol poisoning, it’s critical to seek medical help immediately.

Conclusion

Alcohol poisoning is a life-threatening emergency. If you suspect it, call 911 immediately.
Do not leave a person alone when alcohol poisoning symptoms are present. If she passed out after drinking, perform the Bacchus maneuver to prevent choking.
Too much alcohol in the body suppresses life-support functions, including gag reflex, temperature, heart rate and breathing.
Excessive alcohol consumption is the fourth-leading cause of preventable death in the United States.
The amount of alcohol in a drink varies widely. Know the amount of alcohol you are consuming to prevent excessive intoxication.
Consuming alcohol and caffeine together increases the danger.
You can’t sleep off alcohol poisoning or take a walk or cold shower to recover.
Practice steps to prevent alcohol poisoning in the first place, including not drinking at all.

The post Alcohol Poisoning Symptoms, Causes, Treatment & Prevention appeared first on Dr. Axe.

Reflexology Benefits Anxiety, Headache & Sinusitis

Dr. Josh Axe, DC, DNM, CN — Fri, 23 Aug 2024 16:51:19 +0000

Reflexology is an ancient healing art that has a large amount of personal testimonies praising its worth.

One of the most significant studies on reflexology was published in the journal Multiple Sclerosis and found that “specific reflexology treatment was of benefit in alleviating motor, sensory and urinary symptoms in MS patients.”

As many people who have participated in Eastern medicine know, the body’s internal organs and nervous system are connected to various areas of the body, including the feet.

In this article, I will demonstrate the benefits of reflexology, how it works and its use as an ancient healing therapy.

What Is Reflexology?

At the core of reflexology is vitalism, the popular concept that explains our bodies are governed by an innate intelligence that monitors and promotes self-healing.

Similar to how a gauze or bandage helps stimulate the natural blood-clotting response to cutting yourself by accident, reflexologists believe that their systematic approach to hand and foot massage stimulates the nervous system to trigger a healing response.

The history of reflexology is quite rich, as are the theories attempting to explain this mysterious healing art. Let’s take a look at each of these in a little more detail …

How It Works

As mysterious as its origin, the science behind reflexology has eluded researchers for years, and no one knows exactly why it works. Nonetheless, research studies across the globe pretty much all agree: Reflexology is quite effective at helping prevent and treat a plethora of health conditions.

There are four primary theories that best describe how reflexology works.

1. Central Nervous System Adaption Theory

This theory is based on the late 19th century discovery by Englishmen Sir Henry Head and Sir Charles Sherrington that uncovered a relationship between our skin and organs, in which external stimuli (i.e., application of pressure on the hands or feed) causes the nervous system to trigger a desired healing effect.

2. Gate Control Theory

The gate control theory refers to pain being an experience subjectively created by the brain, hence the pain-relieving characteristic of reflexology occurs because massage improves mood and stress.

3. Vital Energy Theory

Bordering on the ancient concept of yin and yang popular in Traditional Chinese Medicine and acupressure (energy healing), this theory claims that stress impedes the flow of the “vital energy” that exists in each human body — reflexology helps keep the flow uninhibited.

4. Zone Theory

Based on the principle that our hands and feet can be charted into “reflex zones” that correspond to organs and other parts of the body, the history of reflexology and zone therapy are so closely linked together that it deserves a much greater explanation. (See below.)

Benefits

After evaluating 168 studies and 78 health disorders, Dr. Barbara and Dr. Kevin Kunz identified four primary ways that reflexology helps people:

Creates a relaxation effect
Has an impact on organs
Improves symptoms
Reduces pain

The details and mechanisms behind these four positive effects are still uncertain.

Nonetheless, reflexology has been shown to be highly effective at helping the body manage the following seven health concerns, and I recommend giving it a try if you suffer from any of them.

1. Helps manage stress and anxiety

Anxiety and stress go hand-in-hand, and reflexology can help.

In 2002, a trial was conducted where 67 menopausal (ages 45 to 60) women were randomly given nine sessions of either reflexology or nonspecific foot massage (the control group).

Evaluating its effectiveness in treating anxiety based on the Women’s Health Questionnaire, researchers discovered that while reflexology was not shown to be more effective than non-specific foot massage in the treatment of psychological symptoms occurring during the menopause, it nonetheless led to a 50% decrease in anxiety, which surpassed the control group twofold.

A meta-analysis and metaregression of 26 randomized, controlled trials on foot reflexology published in 2020 found similar results. This report involved 2,366 people and determined that “foot reflexology intervention significantly improved adult depression, anxiety and sleep quality.”

2. May relieve headache pain

Researchers in Denmark in the 1990s took a look into how reflexology could help headache and migraine patients.

One of the landmark studies, published in a 1999 edition of Alternative Therapies in Health and Medicine, took 220 patients and had 78 reflexologists treat them for six months.

After just three months, 81% of the patients said that their treatments either considerably helped or completely healed their headache problems, and 19% who previously took drugs to manage their conditions were able to stop their medication altogether.

A 2017 pilot study found similar results. From November 2013 to November 2015, 48 women aged 33–58 who dealt with migraines for two to 10 years either received a series of 10 reflexology treatments two times per week or segmental massage for a series of 15 treatments three times per week.

After three months, both groups saw improvements in migraine symptoms, and the study authors concluded that both were safe alternatives for treating migraines, specifically noting that “patients with migraine obtain significant health benefits with feet reflexology.”

3. May help with type 2 diabetes

Several studies have been conducted on whether reflexology helps with nerve and pain-related conditions that type 2 diabetics commonly battle.

Research published in Evidence-Based Complementary and Alternative Medicine showed that reflexology not only helped reduce pain, improve nerve conductivity, and correct thermal and vibration sensitivity concerns in diabetics, but it also improved glycemic control.

Another randomized trial from 2015 revealed that “foot reflexology had a beneficial effect on feet impairment of people with type 2 diabetes mellitus,” while a 2023 study relayed that 20 minutes of reflexology at pancreatic area of palms “might have some effect in reducing blood glucose levels in patients with” type 2 diabetes.

That’s not all. One more randomized, controlled trial published in Complementary Therapies in Clinical Practice in 2021 found that foot reflexology “can be a useful for improving the glycemic control and diabetic peripheral neuropathy in the older adults with diabetes.”

4. Reduces PMS symptoms

Comparing how ibuprofen versus reflexology could potentially help women suffering from dysmenorrhea, 68 students with primary dysmenorrhea from the Iranian Isfahan University of Medical Sciences were treated with either a 400 milligrams of ibuprofen once every eight hours for three days during three consecutive monthly cycles or 10 reflexology sessions at 40 minutes for two consecutive monthly cycles.

It is important to note that the reflexology group only received two months of treatment, whereas the ibuprofen group had three months. In addition to being “associated with more reduction of intensity and duration of menstrual pain in comparison with ibuprofen therapy,” it appeared that reflexology actually promotes healing and not just pain management.

It was discovered that, during the third month when only ibuprofen was given (and no reflexology), the long-term healing effects of reflexology continued on and still surpassed the pain management quality of ibuprofen even though zero treatments were performed.

Further research published in 2019 confirmed these findings, concluding that “reflexology could relieve PMS symptoms,” nothing that “an increase in the length of reflexology time in each session increased its efficiency.”

Finally, a 2021 pilot study sought to evaluate if foot reflexology could relieve PMS symptoms in nursing students in Brazil. Overall, 17 nursing students with moderate to severe PMS received eight 30-minute reflexology sessions for weight weeks.

It turned out the reflexology protocol “significantly reduced the premenstrual symptoms,” including:

difficulty concentrating
insomnia
hypersomnia
feeling overwhelmed
muscle/joint pain
bloating
weight gain
anger/irritability
anxiety/tension
tearful
depressed mood
decreased interest in daily activities
fatigue
overeating
breast tenderness

5. Helps treat sinusitis

Taking 150 adults with chronic sinus infection symptoms, University of Wisconsin School of Medicine researchers tested how they fared with nasal irrigation compared to reflexology for two weeks.

According to the study, “There was a significant and equivalent improvement in Rhinosinusitis Outcomes Measure 31 score after 2 weeks of intervention in each treatment group.”

All in all, 70% of the volunteers benefited from the treatment, and 35% reported to decreasing their sinus medication because of the treatments.

A 2023 comparative trial found similar results on patients with acute rhinosinusitis. After 10 days of treatment, patients who received reflexology treatments had a greater reduction in symptoms than those in control group.

6. May help combat cancer symptoms

British journal Nursing Standard published a controlled study where 100% of cancer patients said that they enjoyed significant improvement in their quality of life after just three reflexology treatments.

Some of the categories that they said were enhanced included:

appearance
appetite
breathing
communication
constipation
diarrhea
fatigue
fear of future
isolation
mobility
mood
nausea
pain
sleep
urination

Several other studies have shown that reflexology can help naturally improve cancer symptoms, such as pain, quality of life and fatigue. For example, a 2019 study published in the Asian Pacific Journal of Cancer Prevention showed that fatigue severity was decreased significantly in breast cancer patients who received reflexology intervention.

7. Promotes heart health

Ever since a 1997 article published in the journal Complementary Therapies in Medicine, it has been well-established that reflexology can significantly reduce baroreceptor reflex sensitivity (a risk measure for heart disease). Fascinatingly, the results uncovered that there are certain pressure points on the feet that correspond to the same part of the brain as the baroreceptor reflex.

Since, other benefits of this practice for the heart have been revealed.

One randomized, clinical trial conducted on stage-2 hypertensive patients found foot reflexology effectively lowered heart rate and was “partially effective” in lowering blood pressure. Another study found that in patients with acute myocardial infarction had their chest pain attenuated after a 20-minute foot reflexology intervention.

Other potential benefits of reflexology people have reported include:

Reflexology and Zone Therapy

No one really knows the extent to which reflexology and similar hand/foot therapies were used in the ancient world. Nonetheless, various sources report that reflexology dates back 6,000 years to ancient China.

Ancient Egyptian tombs, for example, have markings portraying physicians apparently massaging their patients’ feet with the inscription: “Don’t hurt me,” with the practitioner’s reply, ” I shall act so you praise me.”

History tells us that the Roman Empire gained knowledge from Egypt, and the practice spread throughout the world in the course of several hundred years.

Interestingly, North American tribes are known to have utilized forms of foot therapy dating to pre-Columbian times, which suggests that ancient cultures “stumbled” upon this healing art form independent of themselves.

It was not until the 16th century that we can trace back reflexology to its modern form: to a healing art referred to as “Zone Therapy,” the direct precursor to reflexology.

Our history books are a little sketchy when it comes to the details, however, according to the International Institute of Reflexology: “Zone Therapy was used as far back as 1500 A.D. The American president, James Abram Garfield was said to apply pressure to his feet to relieve pain. During the 16th Century a number of books were published on Zone Therapy, one was written by Dr. Adamus and Dr. A’tatis and another by Dr. Ball in Leipzig.”

First coining the term “Zone Therapy” in the early 20th century, William Hope FitzGerald, M.D. (1872 – 1942) put together a systematic protocol that has become the basis for reflexology as we know it today.

Using a wide variety of tools including bands, combs, electricity, hooks, light energy, probes and stainless steel instruments to stimulate various pain-killing responses in the hands and feet, FitzGerald’s work was first brought to the public by Edwin Bowers in his 1915 article, “To stop that toothache, squeeze your toe,” which was published in Everybody’s Magazine.

As described by the magazine’s editor, Bruce Barton:

For almost a year Dr. Bowers has been urging me to publish this article on Dr. FitzGerald’s remarkable system of healing known as Zone Therapy. Frankly, I could not believe what was claimed for Zone Therapy, nor did I think that we could get magazine readers to believe it.

Finally, a few months ago, I went to Hartford unannounced, and spent a day in Dr. FitzGerald’s offices. I saw patients who had been cured of goiter; I saw throat and ear troubles immediately relieved by Zone Therapy; I saw nasal operations performed without any anesthetic whatever; and — in a dentist’s office — teeth extracted without any anesthetic except the analgesic influence of Zone Therapy.

Afterward I wrote to about fifty practicing physicians in various parts of the country who have heard of Zone Therapy and are using it for the relief of all kinds of cases, even to allay the pains of childbirth. Their letters are on file in my office.

Fitzgerald discovered something fascinating: The application of pressure on various zones of the hands and feet not only relieved pain, but also relieved the underlying cause as well.

Up until the 1930s, zone therapy remained a controversial healing art in the medical world and was generally only received by osteopaths and dentists.

Physical therapist Eunice Ingham (1889 – 1974) continued Fitzgerald’s work and painstakingly mapped the feet with all the corresponding organs and glands of the body as we know it today. Ingham’s work continues on as a legacy to reflexologists all across the world.

Risks and Side Effects

Since reflexology is a noninvasive and comfortable alternative therapy, it’s generally considered very safe, but certain people may want to take some precautions.

For instance, if you deal with any of the following health issues, you should consult with your doctor before trying reflexology:

Circulatory problems in the feet
Blood clots or inflammation of leg veins
Gout
Foot ulcers
Fungal infections like athlete’s foot
Open wounds on hands or feet
Thyroid problems
Epilepsy
Low platelet count or other blood disorders that increase risk of bruising/bleeding

Some people have also reported temporary side effects after sessions, such as:

Temporary discomfort or tenderness, especially if certain reflex points are sensitive
Fatigue or drowsiness after a session
Emotional release — experiencing unexpected emotions during or after treatment
Lightheadedness
Tender feet
Emotional sensitivity
Nausea
Crying or feeling tearful

Conclusion

Reflexology is an ancient healing art based on the principle that specific areas of the hands and feet correspond to organs and systems in the body. Practitioners believe that applying pressure to these areas can promote healing and alleviate various health conditions.
While the exact mechanism is not fully understood, four main theories attempt to explain reflexology’s effectiveness: Central Nervous System, Adaption Theory, Gate Control Theory, Vital Energy Theory and Zone Theory.
Some of the benefits of reflexology supported by research include anxiety relief, headache management, diabetes support, PMS symptom reduction, sinusitis treatment, cancer support, heart health promotion and more.
While more research is needed to fully understand its mechanisms and efficacy, reflexology continues to be a popular complementary therapy for various health conditions.

The post Reflexology Benefits Anxiety, Headache & Sinusitis appeared first on Dr. Axe.

Myofascial Release Therapy for Back Pain, Posture and More

Jillian Levy, CHHC — Wed, 22 May 2024 14:13:42 +0000

Whether you’re an athlete looking to improve your training and performance or someone trying to reduce pain and achieve better alignment, myofascial release therapy likely can help.

This type of manipulative therapy targets hard knots and trigger points in the muscle tissue that can elicit tenderness, pain, stiffness and even twitching.

While it’s still considered an “alternative treatment,” one that has been studied significantly less than similar approaches, there’s evidence that it may be beneficial for those dealing with pain or inflexibility even after trying surgery, medication and stretching.

What Is Myofascial Release?

Myofascial release (MFR) is a type of hands-on treatment that is used to reduce tightness and pain in the body’s connective tissue system. It’s intended to improve range of motion, flexibility, stability, strength, performance and recovery.

The purpose of MFR is to detect fascial restrictions — areas of connective tissue that are tight, painful or inflamed — and then to apply sustained pressure to those areas in order to release the fascia.

Since it originated in the 1960s, literature regarding the effectiveness of MFR has been limited, shown mixed results and not been of the best quality. However, a 2015 systematic review concluded that “MFR is emerging as a strategy with a solid evidence base and tremendous potential.”

What is fascia?

Although experts currently don’t agree on one official definition of fascia, it’s considered to be a band or sheet of connective tissue, made up mostly the type of collagen protein that attaches and stabilizes muscles and other internal organs. It’s described as having has an appearance similar to a spider’s web or a woven sweater.

This system covers every muscle, bone, nerve, artery, vein and internal organ, spanning the entire body from head to toe. It surrounds and attaches to all structures, supporting overall functionality of the body.

Normally, fascia is relaxed and has the ability to stretch and move, but when it becomes inflamed or damaged, it starts to become tight and restricted in movement as it loses its pliability.

Not only can this cause inflexibility and pain, but it causes tension to develop in other parts of the body too, since the body’s fascia is an interconnected system.

Myofascial release therapists often describe dysfunctional areas of fascia as trigger points, knots, adhesions, ropes or scar tissue. When someone has many of these, it’s referred to as myofascial pain syndrome.

Releasing these trigger points or knots, as well as the surrounding area, is the focus of MFR treatments. Not only does this dissipate pain at the specific trigger point, but it can help stop pain from “rippling out” to other parts of the body.

How does MFR compare to other manipulative techniques?

Is foam rolling the same as myofascial release? The use of foam rollers is popular for practicing self-myofascial release.

MFR doesn’t necessarily require the use of a foam roller (since it can be done with a therapist’s hands), but foam rolling has the same purpose: It uses application of pressure to help break up scar tissue and soft-tissue adhesions that lead to pain and stiffness.

The main difference is that foam rolling is performed by the individual on herself, rather than by a practitioner.

Foam rolling is also encouraged as part of a warm-up or cool-down before and after a workout because it increases blood flow to muscles and helps “lengthen” connective tissue, improving range of motion.

What is a myofascial release massage, and how does it differ from other massages?

MFR technique is somewhat different than some other types of manual adjustments, including other massage therapy techniques and rolfing, because it’s performed for a shorter time and directly on the skin without oils, creams or machinery.

MFR, massage and rolfing include some of the same techniques, but with MFR there’s more focus on specific trigger points, rather than the whole body.

MFR maintains pressure for three to five minutes at a time on a targeted area. It also requires steady pressure to soften and stretch fascia.

Overall it tends to be firmer and more targeted (and sometimes less relaxing) than typical massages.

How It Works

Myofascial release therapy involves applying gentle and sustained pressure to connective tissue using the therapist’s hands. Another way it is described is “low load, long duration stretching.”

According to the MFR Treatment Centers & Seminars website, “This essential ‘time element’ has to do with the viscous flow and the piezoelectric phenomenon: a low load (gentle pressure) applied slowly will allow a viscoelastic medium (fascia) to elongate.”

MFR therapists use a variety of myofascial release techniques and tools, treating each patient uniquely based on the specific symptoms.

Here’s what you can expect from an appointment with a MFR therapist, which usually lasts between 30–60 minutes per session in total, including discussion before and after:

First, your therapist will work on locating the areas of fascia that appear to be restricted.
Tests will be performed to measure the level of loss of motion or pain you’re experiencing.
Your therapist will perform hands-on treatment that is slow and gradual. Usually this takes place in a private therapy room, much like with physical therapy.
Ideally you will continue to be treated weekly or several times per week, for several weeks or even months. The duration depends on your specific condition and symptoms.
You may also be instructed to perform myofascial exercises at home between sessions.

In many cases, MFR will be combined with other treatment approaches and remedies for pain management. Some examples include use of hot or ice packs, stretching, acupuncture, chiropractic adjustments, physical therapy, occupational therapy, and use of non-prescription pain relievers.

Who Can Benefit

People who can benefit most from myofascial release therapy include those with:

Pain felt mostly in one area, such as the neck, back, shoulders, hips or one side of the body
Physical trauma, such as a fall, car accident or whiplash
Chronic injuries
History of inflammatory responses that lead to physical limitations
History of surgical procedures that lead to scarring
Emotional trauma that causes muscle tension
Habitual poor posture
Repetitive stress and overuse injuries among athletes
Temporomandibular joint disorder pain
Carpal tunnel syndrome
Fibromyalgia
Migraines

You may be a good candidate if you struggle with pain and limitations, but results on standard tests like X-rays, CT scans, electromyography, etc., haven’t been able to pinpoint a specific physical problem.

Myofascial restrictions are not always easy to spot on these tests, but they can still exist and impact your quality of life.

How can you find a qualified myofascial release therapist?

Treatments are offered by practitioners including osteopathic physicians, chiropractors, physical or occupational therapists, massage therapists, or sports medicine/injury specialists.

Look for a provider who has completed specific myofascial release training courses and has earned a certification.

One of the founders of myofascial release massage is John F. Barnes, PT, LMT, NCTMB, who is considered to be one of the most influential people in the field of manipulative therapies.

Benefits

1. Helps restore proper body mechanics

MFR treatments focus not only on pain reduction, but also on restoring postural and movement awareness in order to reduce future injuries.

Good posture is important for preventing tightness of tissues that leads to restriction and pressure.

Over time, poor posture can cause parts of the body to be pulled out of alignment, leading to muscular compensations and overuse injuries. This commonly affects parts of the body including the shoulders and hips, in addition to the glutes and back.

2. Helps reduce pain

Myofascial pain is thought to have several primary sources: pain within tight skeletal muscle or connective tissue that is being contracted and pain that generates outward to a nearby structure that is being cut off from blood supply or put under pressure.

MFR treatment is believed to help loosen “bound down” fascia so that movement is restored, while also preventing other connected parts of the body from suffering.

There’s evidence that not only can this type of treatment reduce muscle pain in specific parts of the body, such as the shoulders or back, but it can also decrease symptoms stemming from tension throughout the body, such as headaches and neck pain.

3. Enhances strength and performance

Myofascial release massage helps the body handle stress and impact better, including the types purposefully applied to the body via exercise and strength training.

Sometimes MFR is used prior to training to help athletes prepare,or used in combination with other treatments to promote recovery and make other forms of stretching/strengthening more effective.

Research indicates that some of the perks associated with MFR for athletes include improving range of motion, blood flow and joint function; protecting against injury; reducing soreness; and shortening recovery time (post-exercise fatigue) after a workout.

4. Improves flexibility

Fascial restrictions negatively affect both flexibility and stability, so resolving tight areas of fascia can be an effective way to improve mobility, the ability to perform daily activities and overall quality of life.

5. Emphasizes self-help and patient independence

While it’s not exactly the same thing as visiting a therapist, you can practice mysofascial release on yourself at home.

How do you do myofascial self-release? The most popular way to do self-myofascial release is with a foam roller.

Massage balls and sticks are also available, which help apply pressure to specific areas of muscles.

Some experts recommend limiting use to about two minutes or less per muscle group, specifically focusing on muscles that feel tight.

Foam rolling for too long or with too much pressure can actually reduce the effectiveness (especially if you’re doing it as part of a warm-up before exercise) and start fatiguing your muscle, so keep it brief.

Begin my moving at a consistent tempo of approximately one inch per second while remaining on areas of tension for up to 90 seconds. You should feel your muscle warm up, loosen and relax.

Risks and Side Effects

When performed by a trained therapist, this type of manipulative therapy is considered to be very safe. However, it shouldn’t be performed on anyone with open wounds, burns, fractured or broken bones, or deep vein thrombosis.

Because some studies suggest it doesn’t work for everyone with chronic musculoskeletal pain, it also shouldn’t replace other treatments or doctor’s visits.

Does myofascial release hurt? Some people report feeling some discomfort during or after myofascial massage, but it shouldn’t be very painful.

You may temporarily feel sore or have difficulty moving, but this should improve within one to two days.

If you have concerns about getting started, it’s a good idea to speak with your doctor, chiropractor or orthopedist first. He or she can recommend which type of manipulative therapy is best for your condition and give you instructions for practicing self-MFR at home.

Final Thoughts

What is myofascial release? It’s a type of hands-on/manual therapy technique that focuses on reducing tightness and pain stemming from dysfunctional myofascial tissue.
It targets trigger points or knots, which are inflamed or damaged parts of fascia, a system of connective tissue that wrap, connect and support your muscles.
Myofascial massage benefits may include improving range of motion, flexibility, stability, strength, performance and recovery, while reducing pain.
Trained therapists or doctors usually perform MFR. You can also perform self-myofascial release using a foam roller, balls or sticks.

The post Myofascial Release Therapy for Back Pain, Posture and More appeared first on Dr. Axe.

Cold Plunge Benefits vs. Risks: Is Cold Plunging Right for You?

Joe Boland — Sat, 11 May 2024 12:15:16 +0000

The thought of submerging yourself in ice cold water is enough to make anyone shiver, yet cold plunging is a wellness trend that is on the rise. While it might be shocking — quite literally — research is beginning to dive in to potential cold plunge benefits.

A cold plunge may not be for everyone, but just like swimming in cold water and cold showers can be beneficial to health, it appears cold plunging has the potential to do the same.

What Is a Cold Plunge?

A cold plunge is a form of hydrotherapy and cryotherapy that involves immersing the body in cold water for a short period. It is often used as a recovery or wellness practice, especially after intense physical activity or exercise.

According to research published in the Journal of Emergencies, Trauma, and Shock, most ice baths used in cold plunging range from 12–15 degrees Celsius, and they can vary from as low as 40 degrees Fahrenheit up to 60 degrees F. Cold plunging also is a practice that dates as far as 3500 B.C., referenced in the Edwin Smith Papyrus, “the most ancient medical text known.”

Cold plunges are believed to have various health benefits, including reducing muscle soreness, improving circulation and enhancing overall well-being. Many people use cold plunges in conjunction with hot water immersion, alternating between cold and hot temperatures, in a practice known as contrast hydrotherapy.

It’s important to note that while cold plunges can have potential benefits, individuals should be cautious and mindful of their own health conditions when trying such practices.

Benefits of Cold Plunges

Cold plunges, or cold water immersion, are believed to offer several potential benefits, although individual responses may vary. Some commonly reported benefits include:

1. Muscle Recovery

Cold plunges may help reduce muscle soreness and inflammation after intense physical activity — perfect for muscle recovery. The cold temperature is thought to constrict blood vessels and decrease metabolic activity, which could aid in reducing swelling and tissue breakdown.

A 2023 meta-analysis published in Frontiers in Physiology examined the effects of cold water immersion after exercise to determine if it could aid recovery. The study authors found that cold plunging immediately after exercise “can effectively reduce muscle soreness and accelerate fatigue recovery.”

2. Improved Circulation

Exposure to cold water is believed to stimulate blood circulation, potentially enhancing the efficiency of the circulatory system. This can contribute to overall cardiovascular health.

3. Increased Energy and Alertness

Cold water immersion may lead to an increase in adrenaline and other stress hormones, resulting in heightened alertness and a temporary boost in energy levels.

In addition, a cold plunge can increase the release of the neurotransmitter norepinephrine, which helps regulate focus, attention and mood in the brain for an energy boost.

4. Enhanced Mood and Well-Being

Some individuals report improved mood and a sense of well-being after cold plunges. This may be attributed to the release of endorphins and the overall invigorating effect of the cold.

In fact, one study published in European Journal of Applied Physiology found that cold plunging led to huge increases in dopamine and noradrenaline levels — so-called happy hormones. That’s not all. A study published in 2021 found that just one cold water immersion session can lead to improved mood.

5. Boosted Immune System

Regular exposure to cold water has been suggested to stimulate the production of white blood cells, potentially strengthening the immune system.

6. Improved Sleep

Cold water immersion, especially when done before bedtime, may promote relaxation and contribute to better sleep quality for some individuals. On reason for this may be that cold water immersion can help reduce arousal and limb movement while enhancing slow-wave sleep proportion early in the night, as revealed in a 2021 study.

7. Calorie Burning

The body expends energy to maintain its core temperature in a cold environment, which could contribute to calorie burning. In addition, exposure to cold is known to boost the metabolism and activate brown fat to increase fat-burning. Cold water immersion, such as swimming, also increases thermogenesis and leads to more burned calories.

8. Skin and Hair Health

Cold water can tighten the pores and improve skin tone. Some people also believe that cold water immersion can make hair shinier, and it’s been proven to be effective in combating alopecia.

It’s important to note that while these benefits are reported anecdotally, scientific research is ongoing to better understand the physiological effects of cold water immersion. Individuals with certain medical conditions or sensitivities should consult with health care professionals before incorporating cold plunges into their routines.

Additionally, it’s crucial to practice cold immersion safely, gradually adapting to the cold and avoiding prolonged exposure to prevent issues like hypothermia.

Risks and Side Effects

While cold plunges or cold water immersion can offer potential benefits, there are also risks and side effects associated with this practice. It’s important to be aware of these considerations before incorporating cold plunges into your routine:

Hypothermia: Prolonged exposure to cold water can lead to hypothermia, a condition where the body loses heat faster than it can produce it. This can result in a dangerous drop in body temperature, leading to symptoms such as shivering, confusion and, in severe cases, unconsciousness. It’s crucial to limit the duration of cold exposure and be mindful of water temperature.
Cardiovascular Stress: Cold water immersion can cause a temporary increase in heart rate and blood pressure. Individuals with pre-existing cardiovascular conditions should consult with a health care professional before attempting cold plunges, as it may pose risks to their heart health.
Respiratory Issues: The shock of cold water can lead to hyperventilation, especially in individuals who are not accustomed to the practice. This can be problematic for those with respiratory conditions such as asthma.
Risk of Drowning: Cold water immersion may affect muscle function and increase the risk of cramps or fatigue, potentially leading to difficulties in swimming. Always practice cold plunges in a controlled and safe environment to minimize the risk of drowning.
Skin Issues: Exposure to cold water can cause skin issues, such as frostbite, or exacerbate existing skin conditions. It’s important to monitor the skin for any signs of irritation or damage.
Individual Variability: People react differently to cold exposure, and what may be well-tolerated by one person could be uncomfortable or risky for another. It’s important to listen to your body and start with shorter durations and less extreme temperatures.
Contraindications: Individuals with certain medical conditions, such as Raynaud’s disease, circulatory disorders or sensitivity to cold, should consult with a health care professional before attempting cold plunges.

Before incorporating cold plunges into your routine, it’s advisable to consult with a health care professional, especially if you have any pre-existing health conditions. It’s crucial to start gradually, monitor your body’s response and prioritize safety to minimize the potential risks associated with cold water immersion.

How to Practice Cold Plunging Safely

Safely doing a cold plunge involves gradual exposure to cold water, monitoring your body’s response and following certain guidelines to minimize potential risks. Here are some steps to safely perform a cold plunge:

1. Consult with a Health Care Professional

Before starting cold plunges, especially if you have any pre-existing health conditions, it’s advisable to consult with a health care professional to ensure it’s safe for you.

2. Start Gradually

If you’re new to cold plunges, start with shorter durations and less extreme temperatures. Allow your body to gradually adapt to the cold. This may involve starting with cool water and progressively lowering the temperature over time.

3. Choose a Safe Environment

Perform cold plunges in a controlled and safe environment. Ensure the water source is clean and free from contaminants. If using an ice bath, avoid adding too much ice at once.

4. Monitor Water Temperature

Ideally, the water temperature for a cold plunge should be between 50 degrees F (10 degrees C) and 60 degrees F (15 degrees C). Use a thermometer to measure the water temperature, and avoid extremely cold water, which could increase the risk of hypothermia.

5. Limit Duration

Start with short sessions, such as one to two minutes, and gradually increase the time as your body adapts. Avoid prolonged exposure to prevent issues like hypothermia. Listen to your body, and if you start feeling uncomfortable, exit the cold water.

6. Warm Up Afterward

After the cold plunge, warm up gradually. Use warm clothing, blankets or a warm beverage to raise your body temperature. Avoid sudden changes in temperature.

7. Stay Hydrated

Cold water exposure can lead to increased urine production and potential dehydration. Ensure you are adequately hydrated before and after a cold plunge.

8. Know Your Limits

Pay attention to your body’s signals, and respect your limits. If you experience discomfort, numbness or any adverse reactions, exit the cold water immediately.

9. Avoid Doing One Alone

If possible, have someone with you while performing cold plunges, especially if you are new to the practice. This can provide assistance in case of any issues.

10. Be Mindful of Health Conditions

Individuals with certain health conditions, such as cardiovascular issues, respiratory problems or Raynaud’s syndrome, should exercise extra caution and consult with a health care professional.

Remember that individual tolerance to cold varies, so it’s important to customize your cold plunge experience based on your own comfort and well-being. If you have any concerns or medical conditions, seek guidance from a health care professional before incorporating cold plunges into your routine.

Who Should Avoid Cold Plunging?

While cold plunging can have potential benefits for many individuals, there are certain groups of people who should exercise caution or avoid cold plunging altogether due to increased risks. Individuals in the following categories should be particularly mindful:

Individuals with Cardiovascular Conditions: Those with heart conditions, such as coronary artery disease, arrhythmias or hypertension, should consult with a health care professional before attempting cold plunges. Cold water immersion can temporarily increase heart rate and blood pressure, posing risks for individuals with cardiovascular issues.
People with Respiratory Conditions: Individuals with respiratory conditions like asthma or chronic obstructive pulmonary disease (COPD) should be cautious, as the shock of cold water can lead to hyperventilation and exacerbate respiratory symptoms.
Those with Raynaud’s: Raynaud’s is a condition that affects blood flow to certain parts of the body, usually the fingers and toes, in response to cold or stress. Cold plunging may worsen symptoms and should be avoided by individuals with Raynaud’s.
Pregnant Women: Pregnant women should consult with their health care providers before engaging in cold plunging. The effects of cold water immersion on pregnancy are not well-studied, and there may be potential risks.
Elderly Individuals: Older adults may have reduced tolerance to extreme temperatures, and cold plunging may pose a higher risk of hypothermia. Consultation with a doctor is advised for elderly individuals.
People with Hypersensitivity to Cold: Individuals who are highly sensitive to cold or have conditions that make them more prone to cold injuries should avoid cold plunging. This includes people with conditions like cold urticaria or cryoglobulinemia.
Those Recovering from Surgery or Injury: Individuals recovering from recent surgeries or injuries should avoid cold plunging until they receive clearance from their doctors. Cold water immersion may interfere with the healing process.
Individuals with Open Wounds or Skin Conditions: Cold water can exacerbate skin issues and slow down the healing of open wounds. People with skin conditions or recent injuries should avoid cold plunging in affected areas.
Anyone with a Low Pain Threshold or Anxiety Disorders: Individuals who have a low pain threshold or suffer from anxiety disorders may find cold plunging distressing. It’s important to consider mental well-being and comfort levels.

Before attempting cold plunging, especially for those in the mentioned groups, it is crucial to consult with a doctor to assess individual risks and receive personalized guidance. Safety should always be a top priority, and individuals should be aware of their own health conditions and limitations.

Final Thoughts

A cold plunge is a form of hydrotherapy and cryotherapy that involves immersing the body in cold water for a short period. It is often used as a recovery or wellness practice, especially after intense physical activity or exercise.
It’s a rising wellness trend believed to benefit muscle recovery, circulation, energy and alertness, mood and well-being, immunity, sleep, weight loss, and skin and hair health.
There are some risks to cold plunging, such as hypothermia, heart stress, respiratory issues and more. That’s why it’s vital to practice cold plunging safely and avoid it altogether if you have certain conditions or are sensitive to the cold.

The post Cold Plunge Benefits vs. Risks: Is Cold Plunging Right for You? appeared first on Dr. Axe.

15 Breathing Exercises to Reduce Stress, Improve Sleep & More

Kissairis Munoz — Mon, 15 Apr 2024 16:16:27 +0000

What if there was a way to decrease stress, ease anxiety, improve sleep and boost your mood — and you could do it anywhere, at any time? How about also helping to relieve COPD and blood pressure problems? Interested?

You’re in luck, because this already exists. It’s time to introduce breathwork and breathing exercises into your daily routine.

What Is a Breathing Exercise?

Breathing exercises and techniques sound a little funny at first: After all, don’t we all know how to breathe?

Using specific breathing techniques and breath control, however, means that you’re mindful about the way you breathe in and out. By purposefully changing the way we breathe, we can change the way we feel and how our bodies react to what’s going on around us.

Under normal circumstances, we inhale to absorb oxygen and exhale to rid our body of carbon dioxide through the lungs, with the help of our diaphragm muscles. But when we’re stressed, anxious or upset, for example, the way we breathe changes. Instead of deep, lung-filling breaths, we start “overbreathing” and taking short, shallow breaths.

Instead of our diaphragms doing the heavy lifting, we use our shoulders to inhale and exhale, which can make anxious feelings even worse.

By using breathing exercises, we send a signal to the nervous system, the part of the body managing things like heart rate and stress response, that things are OK. In turn, the physical effects of anxiety — racing heartbeat, shallow breathing, sweaty palms — are reduced, and our minds calm down.

Best of all, unlike yoga or meditation (which I still absolutely recommend!), you can do breathing exercises when you’re commuting to work, before a stressful meeting or even in the midst of an argument when you want to calm down.

Benefits

Sure, changing the way you breathe can transform the type of breaths you take and maybe help you feel better right then and there, but does it really change your body? Although researchers aren’t quite sure of the how, they all agree that it definitely does.

Check out these breathing exercise benefits.

1. Improve COPD

For people with chronic obstructive pulmonary disease (COPD), that feeling of not being able to take a deep breath is one of the earliest signs of the disease, though it’s often confused with aging. As time goes on and the lungs aren’t able to expel air, the diaphragm isn’t able to do its job and help bring in oxygen — so the body turns to other muscles, like the ones in chest, back and even neck, to keep you breathing.

Since these muscles aren’t cut out for breathing the way the diaphragm is, people with COPD find themselves not getting enough oxygen and feeling tired and worn out — not to mention the feeling of always needing a bit more air.

Because it’s become harder to breathe, individuals with COPD often find themselves avoiding exercise and other activities that will cause even more shortness of breath. Unfortunately, that plan backfires, as the body’s muscles weaken, making it even more difficult to breathe — and the cycle continues.

According to the COPD Foundation, roughly 30 million Americans suffer from the condition each year. Luckily, several studies have found that breathing techniques and exercises are an effective way of helping to ease the burden of COPD, particularly when more intensive pulmonary care is unavailable.

One study even found that not only did breathing exercises help improve dyspnea, or labored breathing, but quality of life and the lungs’ abilities to take in more oxygen increased as well. This is great news, because COPD is often treated with medication or pricey rehab programs. As the study’s authors mention, “deep breathing exercises is [sic] an effective and economical method for improving the physical capacity and general wellbeing of patients with COPD.”

2. Lower Blood Pressure

For folks with high blood pressure, practicing breathing techniques and breathing exercises for anxiety can help naturally lower blood pressure, reducing the risk of cardiovascular disease. In fact, breathing exercises are included in a 2013 recommendation made by the American Heart Association as an alternative beyond medicine and diet to controlling blood pressure.

A major study out of Japan also showed evidence that deep breathing exercises are beneficial for reducing blood pressure. In a study of 21,563 subjects, researchers found that blood pressure was significantly lower after doing six rounds of deep breathing exercises for 30 seconds each time.

3. Reduce Anxiety

Whether you suffer from an anxiety disorder or are just confronting a nerve-wracking, anxious experience, breathing exercises for anxiety can be really helpful.

One study conducted among musicians discovered that when they practiced breathing techniques for 30 minutes before performing, it had a positive impact on their heart rates and also left them feeling less anxious and tense than beforehand. This is impressive and means that just one session of slower breathing can have positive effects on anxiety.

Breathing exercises also help ease anxiety in people who already have COPD. One study conducted on 46 men who were hospitalized because of the condition found that practicing breathing techniques improved not only participants’ anxiety, but also their shortness of breath and mobility.

4. Improve Sleep and Lower Stress

If you’re lying in bed with thoughts racing and have run out of sheep to count, breathing exercises for sleep can help send you to dreamland. Slow, deep breathing actually helps the body override the sympathetic system, which controls the fight-or-flight response, and lets the parasympathetic system — which controls the ability to relax — take the wheel instead.

When you practice deep breathing while in bed, you’re giving the body permission to quit being on high alert and, instead, to relax.

Focusing on your breathing also forces your mind to concentrate on the task at hand and not on whatever you’re lying in bed thinking about, which can often be enough to lull you to sleep.

Breathing exercises when you’re stressed act in the same way. Activating the parasympathetic system directs your body away from the fight-or-flight response that flares up when you’re stressed about something and reminds it to chill out instead. The result is a slower heart rate, deeper breathing and a greater sense of calm.

Breathing Exercises to Relax

Not all breathing exercises are the same, but the ones that help the body relax and quiet a busy mind are some of the best. The cool thing is that aside from helping you unwind and destress, breathing exercises also strengthen the lungs. You might find that after you’ve been doing the techniques for some time, that your “normal” breathing is more effective, too.

Remember that just like any type of exercise practice makes perfect with breathing techniques. You might not nail them on the first try, but as you keep incorporating them into your wellness routine, you’ll eventually find that you can do them without much effort.

1. Pursed lip breathing

This one is super simple, easy to do and extremely effective. The general idea is to breathe out for double the amount of breaths you inhale. Pursed lip breathing helps release air that’s trapped in the lungs and decreases the amount of breaths you take, while extending exhalation.

With relaxed shoulders, take a normal breath for about two counts. Then pucker your lips up (think of your mouth when you’re about to whistle — that’s what your lips should look like!) and exhale for four counts. Do this for a few rounds.

2. Diaphragmatic breathing

Also known as belly or abdominal breathing, this is the granddaddy of breathing exercises, as you’re training the body to let your diaphragm do all the work. Your goal here is to breathe through your nose and focus on how your belly fills up with air.

You can do this one either sitting up or lying down. I find it’s nice to do while in bed to help wind down.

With your shoulders back, keep one hand on your chest and the other on your belly. As you breathe in deeply for about two seconds, your belly should stick out a bit. Feel the air expanding your stomach and then breathe out slowly through the lips.

3. Alternate nostril breathing

Yogis know that controlled breathing is a huge part of a yoga practice. One of my favorites is alternate nostril breathing. This is a great one when you want to keep your mind from jumping around, like when you’re stressed at work or trying to fall asleep, because you’ll need to focus to remember what nostril you’re working on.

To practice this one, start on the right side. Place your right thumb over your right nostril as you breathe in through the left nostril. Then take your right ring finger and place it over your left nostril as you exhale from the right one.

Leaving your ring finger where it is over the left nostril, inhale from the left, and then switch to the right side, putting your thumb over the right nostril and exhaling through the left. It sounds a little funky, but you’ll get the hang of it.

You can easily see why people do it to help focus on the present — it’s hard to think of anything else when you’re wondering which nostril is next!

4. Lions breath

Lion’s breath is another common one that’s a little cheeky and allows you to exhale out bad energy and invite in a more relaxing state.

Here, you take a deep breath through the nose. When it’s time to breathe out, tilt your head back, close your eyes, stick out your tongue and let the air out through your mouth, like a lion would!

You can take this one to the next level by raising your arms on the inhale and then doing cactus arms (holding your arms up at 90 degrees) while you exhale.

5. 4-7-8

This deceptively simple breathing technique is lauded as one of the best ones to help you fall asleep.

In theory, it’s easy. You exhale through your mouth and then close it and inhale through your nose for four counts. You hold the breath in for seven counts, then release it in eight counts and repeat at least three times.

Because you have eight counts to get the breath out in, you’re forced to slow down your breathing, which, in turn, slows down the heart rate and helps you relax.

6. Breath counting

This is another relaxation technique that will keep your mind from wandering too far.

Sitting comfortably with your eyes closed, take a few deep breaths, and then settle in to a pattern of “normal” breathing. When you exhale, count “one.” The next time, count “two.”

Do this until you have exhaled (and counted to) five, and then start the pattern over. Don’t count past five, and if you find you’ve lost count, start again at one.

You’ll be surprised at how much concentration it will take to keep yourself on count.

7. Breath focus

The breath focus technique is a type of deep breathing exercise that combines diaphragmatic breathing with mental focus to promote relaxation and well-being.

Sit or lie down in a quiet, distraction-free environment. You can sit in a chair with your feet flat on the floor or lie on your back on a yoga mat or bed.

Close your eyes gently and take a few moments to relax your body. Let go of any tension you might be holding in your shoulders, neck or jaw.

Pay attention to your natural breathing pattern without trying to control it. Notice if your breaths are shallow or deep and whether your chest or abdomen rises and falls more with each breath.

Place one hand on your chest and the other on your abdomen. As you inhale slowly through your nose, feel your belly inflate (not your chest) and push your hand outward. Aim for a deep, complete breath that fills your lower lungs.

While inhaling, silently repeat a calming word or phrase like “peace,” “calm” or “relax.” Imagine you’re breathing in this feeling with the air.

Purse your lips slightly and exhale slowly and steadily through your mouth or nose. Feel your belly sink inward as you release the air.

As you exhale, silently repeat a word or phrase that represents letting go, such as “release,” “let go” or “tension.” Imagine breathing out any negativity or stress with the air.

Continue this pattern of deep, focused breathing for several minutes. If your mind wanders, gently bring your attention back to your breath and the sensations of inhaling and exhaling.

8. Equal breathing

Equal breathing, also known as Sama Vritti in Sanskrit, is a breathing technique that focuses on making your inhales and exhales the same length. It’s a simple yet powerful practice that can bring about calmness and mental balance.

Choose a comfortable seated position, either on a chair or the floor. If you’re sitting on the floor, you can use a meditation cushion or folded blanket for support.

Sit tall with your shoulders relaxed and rolled back. Imagine elongating your spine upward.

You can close your eyes gently to help focus on your breath.

Breathe slowly and steadily through your nose. Use counting to make your inhales and exhales equal in duration. Start by inhaling for a count of three and exhaling for a count of three.

If this feels too short or long, adjust the count to find a comfortable pace. You can gradually increase the count as you get more practiced.

9. Simple breathing exercise

Here’s a simple breathing exercise you can do almost anywhere:

Find a comfortable position: Sit in a chair with your feet flat on the floor, or lie down on your back on a comfortable surface.
Relax your body: Close your eyes gently, and take a few moments to soften your shoulders, neck and jaw.
Focus on your belly: Place one hand on your abdomen, just below your ribcage.
Breathe deeply: Inhale slowly through your nose for a count of four, feeling your belly inflate and pushing your hand outward.
Exhale completely: Purse your lips slightly and exhale slowly through your mouth or nose for a count of six, feeling your belly sink inward.
Repeat: Continue this pattern of deep breathing for five to 10 minutes. If your mind wanders, gently bring your attention back to your breath.

This is a variation of diaphragmatic breathing, which is a natural and efficient way to breathe. It can help slow your heart rate, lower your blood pressure and promote relaxation.

10. Resonant or coherent breathing

Resonant breathing, also known as coherent breathing, is a simple and effective breathing technique that can help reduce stress, improve relaxation and even enhance your well-being.

Resonant breathing focuses on achieving a specific breath rate: five breaths per minute. Aim for your inhales and exhales to be equal in length, typically around five to six seconds each. Breathe entirely through your nose for a smoother and more controlled breath.

Sit or lie down in a quiet, distraction-free environment. Closing your eyes can help you focus on your breath.

Inhale slowly through your nose for a count of five, feeling your belly gently inflate. Exhale slowly through your nose for a count of five, feeling your belly sink inward.

Continue this pattern of breathing for five to 10 minutes. If your mind wanders, gently bring your attention back to the sensation of inhaling and exhaling.

11. Sitali breath

Sitali breath, also known as cooling breath, is a pranayama technique in yoga known for its refreshing and calming effects. Sitali breath is said to have a cooling effect on the body, making it ideal for hot weather or after strenuous activity.

The practice of focusing on the breath and the cooling sensation can promote relaxation and help alleviate stress and anxiety. In Ayurveda, Sitali breath is believed to pacify Pitta dosha, which is associated with heat and fiery emotions in the body.

Sit in a comfortable seated position, ideally in a quiet and distraction-free environment. You can sit on a chair with your feet flat on the floor or on the floor in a meditation pose.

Make a “U” shape with your tongue by rolling the edges inward. If you can’t roll your tongue, purse your lips slightly.

Inhale slowly through your curled tongue (or pursed lips) as if you’re sipping cool air through a straw. Close your mouth and exhale completely through your nose.

Continue this pattern of inhaling through your tongue/lips and exhaling through your nose for several minutes. Aim for five to 10 rounds to start.

12. Deep breathing

Deep breathing is a powerful technique that involves using your diaphragm to breathe deeply and efficiently. Unlike shallow breathing, which uses your chest muscles and only fills the upper part of your lungs, deep breathing brings in more oxygen and expels more carbon dioxide, leading to a cascade of benefits for your body and mind.

Sit or lie down in a quiet, distraction-free environment. Close your eyes gently, and take a few moments to soften your shoulders, neck and jaw.

Place one hand on your abdomen, just below your ribcage. Breathe in slowly through your nose for a count of four, feeling your belly inflate and pushing your hand outward.

Purse your lips slightly and exhale slowly through your mouth or nose for a count of six, feeling your belly sink inward. Continue this pattern of deep breathing for five 10 minutes. If your mind wanders, gently bring your attention back to your breath.

13. Humming bee breath

The humming bee breath, also known as Bhramari Pranayama in Sanskrit, is a calming breathing technique that utilizes a humming sound on the exhale. It’s a simple practice with surprising benefits for relaxation and well-being.

Sit in a comfortable seated position, either on a chair or the floor. If you’re on the floor, you can use a meditation cushion or folded blanket for support. Closing your eyes can help you focus on your breath and the humming sound.

Take a slow, deep breath in through your nose. As you exhale slowly through your nose or mouth, make a low-pitched humming sound like a bee buzzing. Feel the vibration resonate in your head and facial area.

Continue inhaling deeply and exhaling with a hum for several minutes. Aim for five to 10 rounds to start.

14. Box breathing

Box breathing, also referred to as square breathing, is a simple and effective deep breathing technique that can help you relax and regain focus. It involves inhaling, holding your breath, exhaling and holding your breath again for equal durations.

Choose a comfortable position, either sitting in a chair with your feet flat on the floor or lying down on your back on a yoga mat or bed. Gently close your eyes to help you focus on your breath and avoid distractions.

Breathe in slowly and deeply through your nose for a count of four. Imagine your belly inflating as you inhale. Hold your breath for a count of four, avoiding any strain or discomfort.

Exhale slowly and completely through your mouth or nose for a count of four. Feel your belly sink inward as you release the air. Hold your breath again for a count of four before starting the next cycle.

Repeat this pattern of inhaling for four seconds, holding for four seconds, exhaling for four seconds and holding again for four seconds for several minutes. Aim for three to five minutes to start.

If four seconds feels too short or long, adjust the count to find a comfortable pace for you. You can gradually increase the count as you become more comfortable with the technique.

15. Mindfulness breathing

Mindfulness breathing, also known as mindful breathing meditation, is the foundation of many relaxation techniques. It’s about focusing your awareness on your breath without judgment.

The key is to simply observe your breath, noticing the sensations of inhaling and exhaling, without trying to control or change your breathing pattern.

Sit or lie down in a quiet, distraction-free environment. You can sit in a chair with your feet flat on the floor or lie down on your back on a yoga mat or bed.

Close your eyes gently, and take a few moments to soften your shoulders, neck and jaw. Pay attention to the natural rhythm of your breath, feeling the rise and fall of your chest or abdomen with each inhalation and exhalation.

It’s natural for your mind to wander during mindfulness breathing. When you notice your attention has drifted, gently bring it back to your breath without judgment.

You might also experience various thoughts or bodily sensations. Simply acknowledge them and let them go, returning your focus to your breath.

Continue focusing on your breath for a set amount of time, such as five to 10 minutes. As you become more comfortable, you can gradually increase the duration.

Precautions

Breathing techniques are generally safe, inexpensive ways to strengthen your lungs, relax, and decrease stress and anxiety. However, if you do have COPD or another type of lung disease, you should speak with your doctor about incorporating breathing exercises into your lifestyle — just don’t hold your breath forever!

Final Thoughts

Breathing exercises help us more effectively inhale and exhale, using the diaphragm. By changing the way we breathe, we can better control our emotions.
What makes breathing exercises extra useful is that you can do them anywhere, at any time.
Using breathing techniques can ease the symptoms of stress, anxiety, sleep problems, blood pressure and COPD.
There are a number of breathing exercises you can do to help you relax. Pursed lip is the easiest — once you master that one, move on to the more advanced versions to help calm your mind, reduce anxiety and live more happily.

The post 15 Breathing Exercises to Reduce Stress, Improve Sleep & More appeared first on Dr. Axe.

How to Get Rid of Vertigo

Jillian Levy, CHHC — Sun, 25 Feb 2024 17:05:57 +0000

Have you ever felt like the world around you was suddenly spinning, that you couldn’t manage to balance yourself or that you had unexplained ringing in your ears along with changes in your eyesight? If so, you might have experienced vertigo, a symptom that results from various types of “balance disorders,” usually caused by abnormal changes in the inner ears.

Vertigo is not actually a disorder or medical condition — rather it’s the cluster of symptoms caused by other disorders, and chances are you or someone you know has experienced it. In fact, research shows that nearly 40 percent of all people over the age of 40 will experience vertigo at least once in their lifetimes.

If all of this sounds familiar to you, you’re probably wondering how to get rid of vertigo. Treating vertigo involves repairing the inner ear by identifying the damage’s underlying cause, plus preventing it from occurring again by making certain lifestyle changes.

What Is Vertigo?

There have been over a dozen different disorders identified that cause balance dysfunctions. Balance is defined as “the ability to maintain the body’s center of mass over its base of support.” Normally, various systems within the body are at play to help us remain balanced, keep ourselves upright when moving and identify orientation with respect to our surroundings.

Our ability to stay balanced is maintained by several systems, including:

the sensorimotor control system (which controls our senses, such as our sight and hearing)
the proprioception system (responsible for touch)
the vestibular system (helps us move without falling over)

The inner ears obviously help us hear, but they’re also an important part of the vestibular system, which allows us to identify where we are in space.

Vertigo develops when delicate parts of the ears no longer accurately send information to the brain about your position. This can occur for various reasons, including ear infections, a blow to the head, injuries, inflammation or simply aging.

Here is more on vertigo:

40 percent of people over 40 years old experience vertigo at some point that’s severe enough to speak with a doctor.
Researchers have identified more than 12 different balance disorders that can cause vertigo.
The three main types of vertigo include benign paroxysmal positional vertigo (BPPV), Meniere’s disease and vestibular neuritis.
BPPV is the No. 1 cause of inner-ear-related balance disorders like vertigo. BPPV affects around 2 percent of the population every year.
A rare form of vertigo is caused by Meniere’s disease, which only affects about 0.2 percent of the population between ages 40–60.
Women are twice as likely as men to develop vertigo for reasons that aren’t well understood.
80 percent of people with BPPV vertigo experience relief after trying head maneuvers that break up inner ear rocks.
Following an episode of vertigo, 50 percent of patients usually experience the problem again within five years.

Thankfully, there are natural ways for how to get rid of vertigo and help manage symptoms.

How to Ged Rid of Vertigo

1. Physical Therapy

For people who experience recurring vertigo, one type of helpful treatment is vestibular rehabilitation, a form of physical therapy that addresses the vestibular organs. The vestibular system constantly sends information to the brain in the form of nerve impulses from special nerve endings called sensory receptors, so therapy can retrain these organs to work with our other senses to re-establish a sense of balance. Vestibular rehab can help promote central nervous system compensation for inner-ear problems causing loss of balance.

Inactivity has also been linked to worsened vertigo, so additionally, physical therapy treatments work on increasing strength, range of motion, flexibility and movement, while preventing muscle fatigue and soreness. A vestibular rehab program might include various exercises for building better hand-eye coordination, improving balance, strengthening joints and muscles, and improving fitness and endurance.

These exercises can also help ease pain and allow you to rest better if you usually find you can’t sleep comfortably.

Acupuncture and acupressure have both been shown to be effective in treating different forms of vertigo as well, and these techniques can be included as part of physical therapy for this condition.

2. Head Maneuvers (“Canalith Repositioning Procedure,” or CRP)

Certain types of exercises and head adjustments can help move ear rocks (calcium deposits) out of the area in the ears where they cause problems. This technique is recommended by the American Academy of Neurology, which offers a series of specific head and body movements for clearing the canals of the inner ear chambers.

CRP is very effective with an approximate efficiency rate of 80 percent for people who suffer from BPPV-type vertigo. It’s also usually helpful for preventing vertigo from reccuring.

How does it work exactly? When the head moves a certain way, the canaliths within the canals travel back to their correct location in the utricle, where they usually dissolve, break up and stop causing dizziness.

The canalith repositioning procedures usually involve holding four positions for about 30 to 45 seconds each or as long as symptoms remain. Then you hold your head in a fixed position for about 20 seconds after symptoms go away.

The procedures can be done in a doctor’s office quickly and painlessly. If it’s your first time dealing with vertigo and trying head maneuvers to resolve your symptoms, it’s a good idea to meet with a doctor who can show you how to properly perform them.

Head maneuvers that are part of CRP include the Epley maneuver and Semont-Toupet maneuver.

The Epley maneuver is a series of head and body movements that can be used to treat BPPV, a condition where certain head movements trigger episodes of dizziness or spinning. It is important to note that before attempting the Epley maneuver, you should consult with a health care professional to ensure that BPPV is the correct diagnosis and to receive personalized guidance. Additionally, the Epley maneuver should be performed under the supervision of a qualified health care provider.

Here is how to perform the Epley maneuver for how to get rid of vertigo:

Sit upright: Begin by sitting on a bed or table with your legs extended in front of you.
Turn your head: Turn your head 45 degrees to the side that causes dizziness. Use a pillow or support to keep your shoulders on the bed while maintaining the head tilt.
Lie down: Quickly lie back, keeping your head in the turned position. Your shoulders should be on the bed, and your head should be hanging slightly over the edge.
Wait: Stay in this position for about 30 seconds or until the dizziness resolves.
Turn head to the other side: Turn your head to the opposite side without raising it, and wait for another 30 seconds.
Roll onto your side: Turn your body to the side of the affected ear. This should bring your head and body in line with each other.
Sit up: Finally, sit up slowly while keeping your head level. This completes the maneuver.

It’s important to follow these steps precisely and perform them slowly to avoid injury. If your symptoms persist or worsen, or if you experience new symptoms, consult with a health care professional for further evaluation and guidance. They may need to perform specific diagnostic tests or maneuvers to determine the most appropriate treatment for your condition.

The Semont-Toupet maneuver is another technique used to treat BPPV, particularly when the posterior canal is involved.

Here’s how to perform the Semont-Toupet maneuver for how to get rid of vertigo:

Sit upright: Begin by sitting on a bed or table with your legs extended in front of you.
Turn your head: Turn your head 45 degrees toward the unaffected side (opposite the side causing dizziness).
Lie down quickly: Lie down on your side, bringing your head to a 45-degree angle below the horizontal. Your head should be positioned at a 45-degree angle below the bed.
Wait: Stay in this position for about one to three minutes or until the dizziness resolves.
Sit up on the opposite side: Quickly move to the opposite side, keeping your head at the same angle, and sit up.
Wait again: Sit in this position for another one to three minutes.
Return to the sitting position: Finally, return to an upright sitting position.

As with the Epley maneuver, it’s essential to follow these steps precisely and perform them slowly to minimize the risk of injury. If you experience persistent or worsening symptoms, or if you encounter new symptoms, seek medical attention for further evaluation and guidance.

Another head maneuver that’s been shown to be effective is the Brandt-Daroff exercise. Brandt-Daroff exercises are a series of movements that can be performed at home to help alleviate symptoms of BPPV.

These exercises are often recommended by health care professionals and can be done independently. The effectiveness of these exercises may vary from person to person.

Here’s how you can perform the Brandt-Daroff exercises:

Sit on the edge of your bed: Start in an upright sitting position on the edge of your bed or a flat surface.
Turn your head to one side: Quickly lie down on one side with your head turned at a 45-degree angle toward the ceiling. Keep your head in this position for about 30 seconds or until the dizziness subsides.
Return to the sitting position: Sit back up in an upright position for 30 seconds.
Repeat on the other side: Lie down on the opposite side with your head turned at a 45-degree angle toward the ceiling. Stay in this position for about 30 seconds.
Return to the sitting position: Sit back up for another 30 seconds.
Repeat the cycle: Repeat these steps for about five to 10 minutes or until you feel more comfortable and experience less dizziness.

It’s recommended to perform the Brandt-Daroff exercises several times a day until your symptoms improve. Keep in mind that it might take some time for the exercises to have an effect, and consistency is key.

3. Reduce Stress

Stress and inflammation both seem to raise the risk for vertigo. Stress is capable of reducing immunity, making it more likely that you’ll experience ear infections, swelling and other problems related to the vestibular system.

The more stressed you are, the less likely you are to exercise regularly and get good sleep — both of which you really need if you’re prone to developing vertigo! That’s why chronic stress is so dangerous.

Try natural stress relievers like exercising, yoga, meditation, tai chi, taking warm baths, using essential oils and spending more time outdoors.

4. A Healthy Diet and Staying Hydrated

Some doctors prescribe medications to reduce inflammation or infections within the ears, but ultimately this doesn’t help solve the problem long term for some people. A crucial aspect to limiting inflammation and preventing dehydration is eating a nutrient-rich diet.

Anti-inflammatory foods can help manage blood pressure levels and are usually hydrating, which keeps you protected from dehydration, lowering your risk for vertigo. Foods to include in your diet often include:

vegetables (especially those high in blood pressure-lowering potassium, such as leafy greens)
fresh fruit (like bananas and avocado)
healthy sources of fats (like wild fish, coconut oil and extra virgin olive oil)
clean sources of lean protein (grass-fed meat, cage-free eggs and pasture-raised poultry, for example)

In addition, drink enough water each day, and lower your intake of caffeine and alcohol if you feel dizzy often. Ginger tea is another good option, as research shows it can help alleviate vertigo symptoms. Even mild dehydration can cause dizziness and changes in blood pressure that can make you feel off-balance and nauseous.

In addition, supplementing with ginkgo biloba and vitamin D has also been shown to be effective for how to get rid of vertigo.

5. Be Active but Get Enough Rest Too

People who experience a lack of sleep, tossing and turning, and inactivity are more likely to suffer from vertigo. Make it a priority to get seven to eight hours of sleep every night so you feel energized enough to move around enough, get regular exercise and experience proper muscle recovery. Exercise is also beneficial for lowering blood pressure levels and controlling stress.

To reduce dizziness once you wake up, try to sleep with your head slightly raised on two or more pillows. Also make sure to get up slowly when getting out of bed, not to walk far in the dark — which can cause you to fall — and possibly even sit on the edge of the bed for a minute before getting fully up so your head and ears can get accustomed to a new position.

6. Talk to Your Doctor About Other Causes of Dizziness

Vertigo isn’t the only reason you might feel dizzy, so if symptoms seem to keep coming back, it’s a good idea to get a blood test done and speak with your doctor. Vitamin B12 deficiency, low blood pressure, anemic symptoms, heart complications and even anxiety can all contribute to dizziness, so rule these out before assuming that vertigo is to blame.

Some medications can also make vertigo or dizziness worse, including blood pressure medications, anti-anxiety drugs and taking high amounts of supplements.

While working on fixing vertigo and preventing it from returning, keep in mind that you might still have episodes of feeling very dizzy. Whenever symptoms reappear, make sure you safely sit down, rest and talk to your doctor.

Here are some helpful tips for managing symptoms while they’re still going on:

Don’t do anything that’s dangerous while you lack balance, such as driving or exercising, which can cause you to fall and become injured.
Sit down or lay down and rest immediately when you feel dizzy.
Be careful about getting up suddenly in the middle of the night to use the bathroom, and always use good lighting if you do get up from bed when it’s dark.
Try talking to your doctor about using a cane to help you re-establish balance.

Common Symptoms

Some common vertigo symptoms include:

feeling dizzy, such as having a spinning sensation
feeling like you’re tilting or going to tumble over (as if you’re being pulled in one direction)
swaying and being off-balance when moving or walking
feeling nauseous, occasionally vomiting
losing your hearing or having ringing in the ears
headaches
increased perspiration
having abnormal eye movements, including jerking or the eye moving toward the affected ear (called nystagmus)
occasionally feeling like you’re going to faint or actually fainting

How long does vertigo last? Vertigo symptoms can come and go, lasting anywhere between several minutes to several days.

Some people experience much more drastic symptoms than others, since it all depends on factors like how damaged the inner ear has become or how much fluid has accumulated in the ear where it shouldn’t have.

In some cases, vertigo will go away all on its own, since the body and senses have ways of adapting to changes in the ear. However, it might also return without any warning, reappearing from time to time, which can cause you a lot of hassle. That’s why it’s important to remember these tips on how to get rid of vertigo.

Causes

While vertigo is usually brought on by changing the position of your head, there are also normally underlying causes contributing to the condition. Ever experience a sudden feeling of light-headedness when getting out of bed, standing up, exercising or learning of some sort of traumatic news? All of these are common times to experience vertigo symptoms because of how they affect inflammation, blood pressure and our sensory organs.

Three potential causes for vertigo include a sudden drop in blood pressure, high amounts of stress causing you to miss sleep or being dehydrated. Each of these can cause changes in the ears that make you feel off-balance, dizzy and shaky, especially when you stand up suddenly or move around.

Vertigo is also more common in people over 50 years old and twice as common in women than in men.

Vertigo is classified into several different categories, depending on what the underlying cause of the ear damage is. Previously, researchers believed that all cases of vertigo were caused by similar injuries, but today we know that vertigo can be the result of more than one type of ear problem — including chronic ear infections or inflammation that worsens balance disorders.

The three main types of vertigo include: BPPV, Meniere’s disease and vestibular neuritis (also called labyrinthitis).

BPPV

Benign paroxysmal positional vertigo is the leading cause of vertigo that results in inner-ear problems that lead to dizziness. Its symptoms include repeated episodes of positional vertigo, meaning spinning sensations caused by changes in the position of the head.

The underlying cause of BPPV is a dislodging of calcium crystals within the ear (called otoconia or sometimes “ear rocks”), which lie in the part of the ear called the labyrinth. Ear rocks affect the vestibular system, which includes three loop-shaped structures (semicircular canals) that contain fluid and fine, hair-like sensors that monitor movements of your head.

Calcium crystals (sometimes called canaliths) can become dislodged from their correct positions within the part of the ear called the utricle, then migrate into one of the semicircular canals within the ear where they don’t belong. This creates trouble with balance and disorientation because based on the amount of fluids within the inner ear, nerves in the ears send signals to the brain about how the head and body are positioned relative to gravity.

Very small openings within the inner ear hold fluid that moves delicately through tiny canals, sending messages elsewhere about how you’re positioned relative to the earth (upright, sideways, bent over, etc.), which is what normally keeps you balanced.

When the position of the head is moved, it becomes oriented to gravity differently, causing fluids to move. Movement of the head, especially when it’s forceful or sudden, can shift the position of ear rocks and cause abnormal fluid (endolymph) accumulation. Ear rocks can then stimulate sensitive nerve hairs in the ears and send false signals to the brain.

Vertigo caused by BPPV can be brought on by any type of action that changes how the head is positioned, including simple movements like:

tilting the head to one side
rolling over onto one side while sleeping (stress and lack of sleep have also been tied to BPPV development and seem to make existing cases of vertigo even worse, possibly because this causes tossing and turning in bed)
looking up or down
car accidents that cause fast jerks in the head
exercising

Meniere’s Disease

This is a rare and serious inner-ear disorder that develops after fluid accumulates in the inner ear abnormally, causing pressure levels to change within the ear. Along with the other common symptoms of vertigo like dizziness, Meniere’s disease can cause ringing in the ears (tinnitus) or even hearing loss.

This type of vertigo is sub-classified depending on which semicircular canal in the ear is affected, since fluid in the posterior canal and the lateral canal can both be the cause. It’s much rarer than BPPV, with estimates showing that about 0.2 percent of the population between the ages of 40 and 60 suffers from Meniere’s disease.

Vestibular Neuritis or Labyrinthitis

Vestibular neuritis or labyrinthitis vertigo is caused by ear infections or viruses that attack the inner ear. Chronic infections within the ear contribute to inflammation, which damages nerves that are responsible for communicating with the brain/body about balance and orientation.

Aside from the three conditions mentioned above, vertigo can sometimes be triggered by events such as:

head or neck injuries (which usually require surgery to fix the inner ear)
a stroke or brain tumor
damage within the ears caused by medications
migraines or strong headaches

Conclusion

Vertigo is a symptom that results from various types of “balance disorders,” usually caused by abnormal changes in the inner ears.
Vertigo is not actually a disorder or medical condition, just a cluster of symptoms.
Nearly 40 percent of all people over the age of 40 will experience vertigo at least once in their lifetimes.
Vertigo develops when delicate parts of the ears no longer accurately send information to the brain about your position.
Here are six secrets for how to get rid of vertigo: physical therapy, head maneuvers (canalith repositioning procedure), reducing stress, eating a healthy diet and staying hydrated, being active but getting enough rest as well, and talking to your doctor about other causes of dizziness.

The post How to Get Rid of Vertigo appeared first on Dr. Axe.

5 Active Release Technique Benefits, Including Lowered Pain & Increased Performance

Jillian Levy, CHHC — Mon, 05 Feb 2024 13:06:43 +0000

Relieving tight muscles and trigger points can make a big difference in reducing joint stress and improving your overall quality of life. That’s why you should consider active release technique (ART). It can help turn on muscles that have been turned off due to injury and eliminate muscular pain.

Active release technique is a type of soft tissue therapy that helps relieve tight muscles and nerve trigger points, greatly reducing joint stress or muscular pains. Active release technique practitioners can help people overcome a number of muscle- and joint-related injuries, and anyone recovering from similar conditions should consider ART, along with other natural, soft tissue treatments like Graston Technique, dry needling and NeuroKinetic therapy.

What Is Active Release Technique?

ART was first patented by P. Michael Leahy, a certified chiropractic sports physician who created his signature method to treat patients dealing with a wide array of chronic pains or injuries. ART is similar to deep tissue massage techniques and myofascial release (although it definitely has its differences) because it works by manipulating soft tissue, thereby reducing stress placed on joints and nerves.

The conditions that ART is used to help treat naturally, often without the use of medications, are those that affect fascia (connective tissue), major muscle groups, tendons and ligaments. Most are the result of overused muscles, which contribute to scar tissue formation, tears, pulls, strains and inflammation.

The goal of active release technique is to restore normal mobility and “glide” between muscular tissue and nerves. It can also help push joint fluid throughout the body and stimulate the lymphatic system, which helps lower inflammation.

Some of the problems most commonly relieved through ART treatments include:

Lower back pain
Shin splints
Plantar fasciitis
Tension headaches
Carpal tunnel syndrome
Shoulder strains, including frozen shoulder
Bursitis
Tennis elbow
Sciatic nerve pain/sciatica

How Active Release Works

The core benefit of ART is preventing and breaking up dense scar tissue, also called adhesions. Adhesions limit the normal range of motion of joints and muscles because they cause abnormal binding between muscle groups, are very tough and are inflexible compared to healthy tissue.

The reason that adhesions form is to bind injured tissues and keep them stable — however, the adhesions act like a strong “glue” and can often compress or pinch nerves. Nerves sometimes become entrapped by scar tissue, which causes trigger points and pain to develop. The more that scar tissue forms, the more joints or tendons become strained and nerves become compressed.

According to the Active Release Techniques website, soft tissue manipulations address several components related to scar tissue formation, including:

acute injuries, including tears or collisions that can happen during exercise or sports
micro-trauma, which is the gradual wear-down of tissue that’s often caused from aging and inflammation
hypoxia, which results from tissue not receiving enough nutrients and oxygen

Who Benefits Most from Active Release Technique?

What are some signs that you might be experiencing adhesion/scar tissue accumulation and therefore can benefit from ART? These include:

stiffness in your neck, elbow, hands, knees or back, sometimes associated with bursitis or tendonitis
increased pain or throbbing when exercising
reduced flexibility and limited range of motion
loss of muscle strength
inflamed joints or frequent joint pains
signs of nerve damage, such as tingling, numbness and weakness

ART treatment is a unique protocol that consists of very precise, targeted movements, most of which are done by the patient. Each ART session is different and custom-created to treat the patient’s problem depending on the location and severity of the symptoms.

More than 500 different hand motions are used by trained ART practitioners to evaluate a patient’s condition, locate areas of tightness that signify tissue damage, and then to help the patient move in a way that releases the affected tissue through “directed tension and very specific movements.”

ART practitioners are commonly chiropractors or other trained health care providers who become qualified by receiving an ART certification. Using this patented formula, Leahy (the creator or ART) found that he was able to consistently resolve more than 90 percent of his patients’ problems naturally.

Once the underlying tissue problem is addressed, patients are less likely to experience other injuries going forward and can return to regular preventative practices like exercising, stretching and performing myofascial release.

Benefits

1. Increases Flexibility

By relaxing muscles naturally and reducing tough adhesions around muscles and joints, studies have demonstrated that even a single ART treatment session can help increase flexibility. This includes increasing flexibility in the legs, specifically the hamstrings, which tend to be a very tight area for even healthy, active adults and susceptible to recurring injuries.

A 2006 study published in the Journal of Manipulative and Physiological Therapeutics found that a single ART treatment helped 20 physically active male participants with no current or previous injuries improve their scores on a sit-and-reach flexibility test. Following the treatment, the men on average experienced improved flexibility in the lower legs, which could translate to better protection against future injuries and even improved athletic performance.

2. Improves Range of Motion Following Injuries

Research shows that ART treatments can help improve range of motion and mobility in those with musculoskeletal disorders or following injuries (acute trauma) and episodes of chronic pain. Active release technique is now considered to be beneficial for treating chronic neck pain that can be caused by work-related injuries, sports or exercise.

One study published in the Journal of Physical Therapy Science compared the influence of active release technique to joint mobilization (JM) in patients with chronic neck pain. Visual abilities, pain scores, pressure pain threshold and neck range of motion were measured in the study’s 24 participants before and after treatments. Patients were assigned to one of three groups: an ART group, a JM group or a control group.

Following treatments, both the ART group and JM group demonstrated significant changes in visual abilities and neck range of motion compared to the control group. The ART group was found to produce greater improvements overall in several of the markers compared to both the JM and control groups.

3. Reduces Chronic Lower Back Pain

One 2013 study conducted by the Korean Academy of Physical Therapy Rehabilitation Science found that ART helps lower symptoms of lower back pain, considered to be one of the leading sources of dysfunction among adults. Lower back pain has commonly been found to be triggered from abnormal activation and adhesions within the upper legs (specifically the gluteus medius), but ART can help break up scar tissue and release compressed nerves.

Twelve patients with chronic low back pain participated in this study and received ART treatments two times a week for three weeks, resulting in significantly lower pain intensity and pressure, according to a pain visual analogue scale. Another natural treatment for low back pain is cupping therapy.

4. Treats Carpal Tunnel Syndrome

Findings from a small 2006 clinical pilot study published in the Journal of Chiropractic Medicine suggest that active release technique can be an effective treatment strategy for patients with carpal tunnel syndrome, which results in limited hand mobility and often swelling or pain due to nerve compression. Patients first completed a questionnaire and examination to assess their symptoms, then received active release technique treatments using a protocol intended to affect the median nerve of the hands three times a week for two weeks.

Following treatment, patients reported significant improvements in symptom severity and showed increases in functional status scores compared to the start of the study.

5. Helps Prevent Running Injuries and Improve Performance

There’s now evidence that ART treatments can help promote faster muscle recovery and improve running or athletic performance. It does this by helping restore normal muscle and connective tissue function, keeping the body flexible, and reducing fibrous tissue accumulation, which can go unnoticed in training athletes.

It’s possible for runners, athletes who perform triathlons and those who are training for professional competitions to miss signs of adhesions before it’s too late. This can cause tightening and shortening of muscles that wind up taking an athlete off the field due to limited mobility and strength loss.

How ART Compares to Other Soft Tissue Treatments

ART is different than massage therapy or stretching because it targets the underlying problem that causes pain and helps actually break up existing adhesions. Stretching can help stop adhesions from forming in the first place when done at the right time and in the right way but won’t treat scar tissue that has already formed.

This doesn’t mean that you should skip stretching all together, however — it just means that you might require more targeted techniques to resolve an injury or chronic pain.

Here’s how active release technique compares to other soft tissue treatments:

ART vs. Massage Therapy: Most massages work by improving circulation and also lowering muscle tension caused by chronic stress. They can sometimes reduce pain by lowering trigger points in your muscles — however, they normally don’t do much to break up adhesions or restore proper tissue function past a certain point of injury. ART is most like deep tissue massage or myofascial release but is usually much more targeted and custom-tailored to the patient.
ART vs. Graston Technique: Graston is another type of soft tissue mobilization technique that works similarly to ART since it targets adhesions. It helps break up fibrous muscle scar tissue, improve blood flow, move tissue fluids, and reduce pain or muscle tension. One thing that makes Graston different is that it’s performed using a handheld instrument that helps apply deep pressure to the patient in a rhythmic way. Graston is also a patented technique performed by certified providers, including athletic trainers, chiropractors, hand therapists, occupational therapists and physical therapists.
ART vs. Dry Needling: Dry needling is a technique many trained physical therapists use that addresses myofascial pain and nerve or spinal injuries. What makes this technique different from other modalities is that it uses a “dry” needle (meaning one that doesn’t release any medication). According to the American Physical Therapy Association, the dry needle is inserted into trigger points in muscle tissue that causes pain to be dispersed outward. This helps disturb “motor end plates,” the sites at which nerve impulses are transmitted to muscles and pain is experienced. Dry needling is often used in conjunction with other treatments, stretching and physical therapy to offer improved range of motion and other benefits.
ART vs. Rolfing: Rolfing® is a trademarked system of soft tissue manipulation and movement that helps restore healthy posture and myofascial structures. Rolfing is done through deep hand manipulations, similar to deep massage, that reaches connective tissue all the way down to the skeletal system. It’s often used to improve spine health and lower muscle tension, fatigue, pain or strains due to stress and poor posture.
ART vs. NeuroKinetic Therapy (NKT): NKT is a type of corrective system that uses muscle memory to reduce postural problems and pain. NKT practitioners first identify where muscles are behaving abnormally, then restore balance and proper function through targeting the motor control center (MCC), a part of the cerebellum in the brain. The MCC is responsible for coordinating all movement patterns in the body and learns how to control the muscles through trial and error. The MCC can be “reprogrammed” so new, healthier functional patterns are learned.

Precautions and What to Expect

Active release technique is a very precise treatment and can sometimes feel “aggressive” or painful, which means it might not be right for everyone. It’s important to receive a thorough examination before having treatment performed if you’re currently injured or suffering from a limiting disability.

While some people experience positive results and improvements after just one ART session, everyone is different, and sometime it takes more time. Soreness and mild pain after treatments are normal, just like with massage therapy. It’s best to pace out treatments according to how you react and to discuss your symptoms and progress with your provider before every session.

How many sessions should you expect to need? Active in-training athletes usually receive ART at least one or two times per month, while others might benefit from one time monthly or even less in some instances.

To be cautious and avoid further injury or pain, always make sure to receive treatments from a certified ART provider. Providers can be found through the Active Release Techniques website.

Final Thoughts

Active release technique is a type of soft tissue manipulation treatment used to break up scar tissue, also called adhesions.
This helps prevent injuries, improve range of motion, promote flexibility, lower pain and improve recovery time in athletes.
ART is a trademarked, patented protocol that is performed using over 500 movements by certified practitioners who can be found through the Active Release Techniques website.

The post 5 Active Release Technique Benefits, Including Lowered Pain & Increased Performance appeared first on Dr. Axe.

Infrared Sauna Benefits: Are the Claims Backed Up?

Jillian Levy, CHHC — Wed, 10 Jan 2024 09:11:22 +0000

You may have heard about all the wonderful health claims of the infrared sauna: anti-aging abilities, detoxification, weight loss and even more. Are these reported infrared sauna benefits actually backed up and proven by science, and are there any infrared sauna dangers?

Like most heat treatments, there’s a lot of hot air out there … but that doesn’t mean an infrared sauna is bad for you. Quite the contrary, in fact, as research shows heart-healthy, pain-reducing, life-extending benefits of infrared saunas.

What Is an Infrared Sauna?

Historically, heat treatments have been used to help heal the body for thousands of years. “Hot air baths” and sweat lodges were used for relieving stress, increasing relaxation and detoxification among Native Americans, Eastern Europeans and in ancient Chinese medicine.

Many years ago, before the invention of focused light therapy, basic saunas were created by building a fire directly under an enclosed sitting area. The “sauna” was heated with hot rocks and other materials burning on a fire that carried heat and smoke up to the lodge.

About a century ago, advancements in sauna therapies were made when “light-near infrared lamp saunas” were first created by Dr. John Harvey Kellogg. Since this time, they have come a long way, and today they’re used by holistic practitioners and various healers around the world.

Infrared saunas are a type of sauna that uses heat and light to help relax and detoxify the body. Also called far-infrared saunas or near-infrared saunas, these emit infrared light waves that create heat in the body, causing you to sweat and release stored “toxins.”

While ongoing research is still being done to determine their long-term effects and potential benefits, as of now infrared sauna treatments seem to be safe, inexpensive and powerful. These small devices are proving to help many people suffering from pain feel better — and, very importantly, more relaxed!

Anti-aging effects, increased detoxification, pain reduction, joint and muscle support, and cardiovascular healing are currently where infrared saunas are gaining the most attention. They’re believed to have a parasympathetic healing effect, which means they help the body handle stress better — an attribute that could mean one day they’re used for handling all types of issues, from insomnia and depression to hormonal imbalances and autoimmune disorders.

The interesting thing about these types of saunas is that they differ from “regular saunas” because their light directly penetrates your skin but does not warm the air around you. The temperature in your body goes up quickly, yet the light has no effect on your surrounding environment — which is why you can use infrared saunas within your own home.

The results of an infrared sauna are produced at lower temperatures than a conventional sauna and might be tolerated better by people who can’t withstand the very high heats of other dry saunas or even steam rooms.

How It Works

People who stand behind infrared sauna therapy believe it naturally has an inflammation-lowering effect, acts similarly to antioxidant nutrients, activates the cells, helps with wound healing, boosts the metabolism and helps remove toxins from the body.

According to a 2012 report published by doctors at the Wellman Center for Photomedicine of Massachusetts General Hospital in Boston, technological advancements have resulted in infrared sauna devices that deliver far-infrared light wave radiation (FIR) directly to the human body without any bands needed. These are considered safe, effective and widely applicable for treating many inflammatory disorders.

The therapeutic effects of infrared saunas come down to the electromagnetic radiation spectrum: Infrared radiation (IR) band covers the wavelength range of 750 nanometers to 100 micrometers, frequency range of 400 terahertz to three terahertz and photon energy range of 12.4 milli-electron volts to 1.7 electron volts.

What exactly does this mean? In the simplest terms, this results in infrared saunas causing heat and natural, positive radiation effects in the human body once detected by the body’s thermoreceptors located in the skin.

FIR light waves are capable of altering cells, cell membranes, DNA/proteins and cell fluids, including and especially water molecules. At the cellular level, altered cell membranes and mitochondrial activity take place, which positively impact the metabolism. F

IR photons are absorbed by the bonds in the body’s molecules, and the way that water functions within our cells is altered. FIR also has a “meso-structure” effect, where proteins within bodily tissues change in a way that’s important for overall biological activity.

Infrared light treatment usually works within just 15–20 minutes and can be done within your home if you’re willing to purchase your own light-emitting sauna device. Infrared lamps are capable of causing dramatic changes in body chemistry in some instances, helping restore balance in some people who suffer from chronic problems related to pain, inflammation, low energy and poor circulation.

Infrared sauna treatments cause reactions in the body, including:

increased sweating (some people even report heavy or”vigorous sweating”)
increased heart rate
the same type of clarity-of-mind feelings as moderate exercise
relaxation responses triggered by the body’s parasympathetic nervous system

According to Dr. Lawrence Wilson, a licensed medical doctor and nutritional practitioner who has been effectively using infrared sauna therapy on his patients for over a decade, this type of treatment is one of the safest and most useful healing methods he’s come across when combined with other factors like a balanced diet.

When it comes to infrared saunas, there are two different kinds: far light-emitting and near light-emitting. Far-infrared saunas emit “far light waves” and use metallic, ceramic or black carbon elements for heating. Some sources claim that these saunas give off electromagnetic fields that might be harmful and instead prefer near-infrared emitting saunas.

Near-light saunas use incandescent reddish “heat lamps” for heating, which are inexpensive and can be found at most hardware stores. Near light gives off both warming and colorful light waves, which means they have a heating effect on the body and might also have effects on how “energy” moves throughout the body. Dr. Wilson, for example, has found that near light assists in digestion and helps his patients with elimination.

Unlike other types of saunas, infrared lamp saunas penetrate the skin and heat the body from the inside-out. They’re believed to reach deep inside the body and produce a heat that can be concentrated in a small area, which is why they don’t cause heat around the room.

Sauna Benefits

1. Can Aid Heart Function

A review by the Department of Family Practice at the University of British Columbia in Vancouver found evidence supporting the use of infrared sauna treatments for normalizing blood pressure and cholesterol levels, treating congestive heart failure, and helping with chronic pain. That means an infrared sauna is a good way to help prevent high blood pressure and improve heart health.

Another study published in the Journal of the Japanese Circulation Society backs up that research. The study found that infrared sauna treatment can help patients who have heart arrhythmias and suffer from chronic heart failure. Repeated treatments with a 60 degrees Celsius sauna improved functioning of the heart and lowered incidence of ventricular arrhythmias.

Patients were randomized into sauna-treated or non-treated groups, with the sauna group undergoing a two-week program of a daily 60 degrees C far-infrared-ray dry sauna treatment for 15 minutes at a time, followed by 30 minutes of bed rest. Heart rate variability normalized in the sauna group (including having plasma brain natriuretic peptide concentrations decrease) compared with the non-treated group.

2. Helps Lower Chronic Pain, Including Pain from Arthritis

Researchers from Saxion University of Applied Science in the Netherlands found that infrared sauna treatments can help reverse chronic pain with little to no side effects. They studied the effects of infrared saunas in patients with rheumatoid arthritis and ankylosing spondylitis over a four-week period, with a series of eight IR treatments.

Sauna therapy was well-tolerated with no adverse effects, and they found that a significant percentage of patients experienced decreased symptoms of pain and stiffness. Fatigue also decreased in both groups of patients compared to before beginning treatment, leading the researchers to conclude that infrared treatment has statistically significant short-term beneficial effects in patients experiencing pain without causing any worsening disease symptoms or unwanted side effects.

A 2022 systematic review also noted that IR seems to help decrease pain in people who use it.

3. Can Help Manage Side Effects of Diabetes

A 2010 study published in the Journal of Complimentary and Alternative Medicine found that far-infrared sauna use is associated with improved quality of life in people with type II diabetes, even when compared to other lifestyle interventions. People with diabetes often suffer from complications such as pain, chronic fatigue syndrome, depression, congestive heart failure and other heart problems, but sauna treatment seems to improve pain threshold and contribute to overall well-being — naturally helping with diabetes symptoms.

Patients were tested at the Fraser Lake Community Health Center in Canada, undergoing 20-minute treatments three times weekly over a period of three months. Patients completed a 36-item short-form health survey before and after the treatment period. The results found that a significant percentage experienced improved physical health, general health and social functioning following treatments, as well as lower stress and fatigue levels.

4. May Improve Quality of Life and Overall Well-Being

For many years, patients suffering from chronic pains have used thermal heating treatments to find relief. Studies have found that regular and repeated thermal therapies are promising methods for lowering chronic pain that can interfere with quality of life without the need for medications.

Researchers from Nishikyushu University in Japan found that infrared sauna heat therapy might work even better to lift someone’s mood and well-being when coupled with other holistic treatments, such as cognitive behavioral therapy and exercise rehabilitation.

Their 2005 study split 46 patients with chronic pain into two groups, one receiving multidisciplinary treatments without infrared heat therapy and the other receiving all forms of treatment (cognitive behavioral therapy, rehabilitation and exercise therapy, and repeated thermal therapy using far-infrared ray dry saunas). Therapy treatments were performed once a day for four weeks, and results were tracked immediately after treatment and then again two years after discharge.

According to the patients’ test scores, self-ratings for pain, depression and anger significantly decreased after treatment in both groups. However, pain and anger were significantly lower in the group also receiving infrared sauna therapy. Two years after treatment, 77 percent of the patients in the infrared sauna group felt well enough to return to work, compared to just 50 percent in the control group.

Who Can Benefit

Researchers have been studying the effects of saunas for decades when it comes to pain management and relaxation. Infrared saunas are relatively new compared to conventional saunas but have picked up attention recently for helping naturally treat multiple health problems with little to no side effects.

Some studies have shown benefits of infrared sauna therapy for people with:

cardiovascular disease
diabetes
high blood pressure
congestive heart failure
rheumatoid arthritis
chronic fatigue
poor digestion
depression and anger
chronic muscle and joint pains

One of the biggest benefits of infrared saunas is that they’re comfortable and simple to use, even for people who struggle with pain or who have sensitive skin and stomachs when it comes to heat, all with no need for medications or doctor visits.

Potential Side Effects

A lot of sweating should be expected, although it’s not painful, and many people find it relaxing. Some find that afterward they feel a bit lightheaded and like they just came off a day at the beach!

Drinking water and getting plenty of rest are recommended. Most people don’t feel any different otherwise, although in some people with high levels of pain, they report they feel an improvement almost immediately.

No serious adverse effects have been reported with infrared saunas, and this type of treatment seems to be safe for the majority of people, even those who can’t normally tolerate other types of saunas or heat treatments.

FIR wavelengths are luckily too long to be perceived by the eyes, so they don’t damage sensitive eye tissues like other light therapies can. FIR light is also considered “gentle radiant heat,” so although it can penetrate up to 1.5 inches (almost four centimeters) beneath the skin, it isn’t painful and doesn’t cause a burning effect.

That being said, it’s still a good idea to talk to your doctor or health care practitioner about starting treatments with infrared saunas if you have sensitive skin, a history of heart problems or take medications. Infrared saunas are powerful devices and capable of changing your perspiration and heart rates, so it’s safest for some people to work with a knowledgeable practitioner while starting treatments to monitor their reactions and progress.

How to Use One

How does an infrared sauna treatment feel exactly, and what can you expect?

Many people choose to undergo treatments at a spa, although some purchase the device to keep in their own homes.

The machine looks similar to a tanning bed, with parts that look like fluorescent lights covered by cylindrical carbon shells. They release light waves that aren’t visible, and the experience happens at a much lower temperature than with a conventional sauna.

Usually, someone lays on an infrared heating pad, allowing for the light to reach all sides of the body. Treatment times vary but usually last for 15–30 minutes (although some experts recommend no more than 20). Also like a tanning bed, patients might be told to gradually turn up the heat a notch every few minutes to reach the highest amount.

Here are some things to keep in mind when using an infrared sauna:

Preparing for the Session:
- Hydration: Drink water before your session to stay hydrated. It’s important to be well-hydrated before entering the sauna.
- Clothing: You should wear comfortable clothing, such as a swimsuit or lightweight, moisture-wicking attire. Some people choose to go in the sauna nude, but it’s essential to follow the facility’s guidelines and etiquette.
Warm Up the Sauna:
- Turn on the infrared sauna, and allow it to warm up. The specific instructions may vary depending on the sauna model, so follow the manufacturer’s guidelines.
Set the Temperature:
- Infrared saunas typically have adjustable temperature settings. Start with a lower temperature (around 100–130°F or 37–54°C) if you’re new to infrared saunas, and gradually increase it to your comfort level.
Set the Timer:
- Most infrared saunas have a timer function. Begin with a shorter session, such as 15–20 minutes, and increase the duration as you become more accustomed to the heat.
Enter the Sauna:
- Once the sauna is at your desired temperature, step inside, and close the door. Sit or lie down on a towel or bench.
Relax and Enjoy:
- Relax and let the infrared heat penetrate your body. You may want to bring a towel or small towel to wipe away sweat.
Hydration:
- Bring a bottle of water with you to stay hydrated. Sip water as needed during your session.
Breathe Deeply:
- Take deep breaths, and focus on relaxation. You can meditate, read or listen to soothing music if you like.
Exit Safely:
- Once your session is complete or if you start to feel uncomfortable, exit the sauna. Allow your body to cool down gradually by sitting or lying down.
Cooling Down:
- After exiting the sauna, take a cool shower or use a damp towel to wipe off sweat. This can help regulate your body temperature and refresh you.
Rest and Hydrate:
- Give your body time to cool down and rest. Continue to hydrate by drinking water to replace fluids lost through sweating.

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5 Potential Benefits of Cryotherapy, Including Pain Relief

Jillian Levy, CHHC — Mon, 16 Oct 2023 20:45:18 +0000

Cryotherapy has become an increasingly trendy “therapy” in recent years in the alternative healthcare space. Even well-known celebrities and athletes, like LeBron James, have reported using cryotherapy to support exercise recovery and performance.

While cryotherapy might seem like a novel and exciting concept, the use of very cold temperatures to reduce pain, support healing and elevate moods is actually nothing new. People all over the world have used cold packs and ice baths to promote healing for hundreds of years.

What are the health benefits of cryotherapy (also called whole-body cryotherapy) according to the latest research? There’s some evidence that cryotherapy has anti-inflammatory, anti-analgesic, and antioxidant effects. However study results have been mixed overall, since not every study has found that cryotherapy is any better than rest and stretching for decreasing symptoms like muscle, bone and joint pain, fatigue and soreness.

It’s important to point out that the Food and Drug Administration (FDA) does not currently regulate the use of cryotherapy offered by“cryotherapists” at cryotherapy centers, nor does it recognize any of its medical benefits. This means that if you do choose to try cryotherapy, be aware that there are some potential risks involved.

What Is Cryotherapy?

Cryotherapy is a type of treatment that involves exposure to extremely cold air. One definition of cryotherapy is “A technique that uses an extremely cold liquid or instrument to freeze and destroy abnormal skin cells that require removal.” The extreme cold comes from liquid nitrogen or argon gas.

What is the point of cryotherapy? While not all of these benefits have been proven in studies, proponents of cryotherapy tell us that potential benefits of cryotherapy can include:

Reduced inflammation
Help with pain reduction and relieving muscle soreness
Improved recovery from exercise injuries, impact or trauma
Mood enhancement
Increases in energy
Help with weight loss and fat-burning
Reductions in symptoms of osteoarthritis, osteoporosis, multiple sclerosis and rheumatoid arthritis
Decreased asthma symptoms
Increased libido

Even though it’s possible that some may experience improvements in their health following cryotherapy session, this has not been proven in many studies and is still widely disputed by some experts. In fact, according to a 2015 Cochrane review that included results from four laboratory-based randomised controlled trials that focused on the effects of whole-body cryotherapy, there is “insufficient evidence” that cryotherapy helps to treat symptoms like pain and soreness.

The same review stated that studies included has also not been able to show that cryotherapy does in fact improve recovery times in athletes when compared with rest. On a positive note, the Cochrane review did found that in one study participants reported improved “well-being” and less tiredness after cryotherapy following exercise. They also found there were no reports of adverse events in any of the four studies.

On the other hand, another 2017 review published in the International Journal of Sports Medicine found the opposite to be true: cryotherapy did help to reduce soreness and improve recovery in athletes (more on this below).

How does whole-body cryotherapy (WBC) work? What does cryotherapy do to your body?

Cryotherapy is believed to work by reducing inflammatory processes, improving blood flow, and releasing feel-good endorphins.
“Whole-body cryotherapy” involves a single or repeated exposure to extremely cold, dry air inside a special chamber or cabin.
A cryotherapy chamber is an upright cylindrical capsule. It is padded on the inside of the chamber and closed around most of your body, but the top of the chamber remains open so your head stays out.
From your neck down, very cold gas surrounds your body which is released from the chamber. Inside the cryotherapy chamber it gets extremely cold, typically around minus 100 degrees Fahrenheit — and in some cases down to a low temperature of minus 300 degrees.
Staff workers set machines that control how cold the cryotherapy temperature will get and how long the session lasts. Once the chamber reaches a low temp (such as minus 100–300 degrees Fahrenheit) this will be sustained for only about 2-5 minutes.
Inside the chamber you wear minimal clothing, usually gloves, a woolen headband covering the ears, a nose and mouth mask, dry shoes and socks, and boxers for men. This helps to reduce the risk of cold-related injury.
Staff worker stand next to the chamber while you stand inside. From the inside you can push the door open if you feel you want to end the session before the expected time.
If you’re doing WBC to help with exercise recovery, you’d ideally do a session within 0–24 hours after exercise. It’s recommended that sessions be repeated several times in the same day or multiple times over a number of weeks.

Potential Benefits

1. Pain Reduction and Recovery From Injury

You’re probably already familiar with how cold packs and/or crushed ice provides effective short-term analgesia (pain relief) after injury or surgery. One of the most common reasons that people turn to cryotherapy is to prevent or treat muscle soreness after exercise, trauma or acute injuries.

A report published in Frontiers in Physiology stated that “whole body cryotherapy is a medical physical treatment widely used in sports medicine. Recovery from injuries (e.g., trauma, overuse) and after-season recovery are the main purposes for application.” Athletes and people dealing with injuries often try cryotherapy hoping that it will be a preventive strategy for reducing the effects of exercise-induced inflammation and soreness.

A 2017 review that appeared in the International Journal of Sports Medicine, which included results from 16 eligible articles/studies, found evidence that cryotherapy helped reduce muscle pain (found in 80 percent of studies) and improved recovery in athletes and athletic capacity/performance (in 71 percent of studies). It also found that WBD didn’t cause side effects.

2. Reduced Inflammation and Tissue Damage

The same review mentioned above also found evidence that cryotherapy benefits include reduction of systemic inflammation and lower concentrations of markers for muscle cell damage. Overall, researchers involved in the review believe that cryotherapy can help improve recovery from muscle damage with multiple exposures. Multiple exposures were more likely to lead to improvements in recovery from pain, loss of muscle function, and markers of inflammation compared to single exposures/sessions.

Not every researcher/expert believes that cryotherapy works to fight inflammation. A 2014 review published in the Open Access Journal of Sports Medicine reports that “There is weak evidence from controlled studies that WBC enhances antioxidant capacity and parasympathetic reactivation, and alters inflammatory pathways relevant to sports recovery.” Researchers involved in this study believe that even though cryotherapy has tissue-cooling effects, the very cold air in the chambers is not effective as causing significant subcutaneous and core body cooling that is needed to fight inflammation. The conclusion of the review was that “athletes should remain cognizant that less expensive modes of cryotherapy, such as local ice-pack application or cold-water immersion, offer comparable physiological and clinical effects to WBC.”

Another recent review conducted by the School of Medicine at the University of Milan found observational evidence that whole-body cryotherapy modifies many important biochemical and physiological parameters in human athletes. These include “a decrease in proinflammatory cytokines, adaptive changes in antioxidant status, and positive effects on muscular enzymes associated with muscle damage (creatine kinase and lactate dehydrogenase).”

It’s also been shown that it may help reduce the size of keloid scars by freezing it with liquid nitrogen.

3. Mood Enhancement

What is the use of cryotherapy when it comes to improving your mental health? Proponents of cryotherapy say that the sudden drop in temperature once you’re inside the chamber helps to release mood-lifting endorphins, which make you feel happier and more energetic (just like when you finish exercising and feel a natural “high,” or when you take an ice cold shower to activate your brown fat).

WBC may make improve your mood because it counteracts pain, releases norepinephrine/adrenaline, facilitates mobilization and improves circulation. This seems plausible, but there hasn’t been much evidence proving it necessarily works for everyone.

4. Improvements in Energy and Less Fatigue

Many people report feeling more clear-headed and energized following cryotherapy sessions. This is likely due to the release of endorphins, reduction in inflammation and increase in blood flow.

There are some studies that have found whole-body cryotherapy can enhance psychological recovery within days after a stressful event or hard workout, including decreasing perception of muscular tiredness, fatigue and pain for 24-48 hours following the session.

5. May Help Prevent Metabolic Disease

Because some studies have found that cryotherapy can help to reduce oxidative stress and inflammation, and to increase antioxidant status, it now being researched as a treatment method for preventing metabolic diseases, such as type 2 diabetes. In some ways, exposure to the cryotherapy mimics the effects of exercise since it positively impacts inflammatory pathways. One study that examined oxidative stress and antioxidant status in nonexercising participants found that those doing cryotherapy had an increase in antioxidant status associated in comparison to the untreated control group.

Other studies have found that cryotherapy may help to build the body’s defenses against the negative impact of stress (an underlying cause of many diseases) and support the nervous system. It’s been found that right after a cryotherapy session there is a significant increases in nor-epinephrine concentration compared to resting controls, similarly to what happens with exercise. But this ultimately has a positive effect on some important cellular and physiological events associated with inflammation.

When it comes to cryotherapy’s effects on the parasympathetic nervous system, which helps to calm the body after stress, studies have found that it has a large influence on parasympathetic reactivation, including improving heart-rate variability.

Can Cryotherapy Help With Weight Loss?

All over the internet people claim that cryotherapy can help improve your appearance and burn body fat. But studies haven’t shown there is any connection between cryotherapy and weight loss. One study showed that while exposure to cold can help regulate or slightly boost energy metabolism, six months of moderate aerobic activity combined with whole-body cryotherapy did not change body mass, fat or lean body mass percentages in participants.

That being said, if you find that cryotherapy helps to lift your mood, boost your energy, reduce pain and help you stay more active, then it may possibly support your weight loss goals indirectly.

Cryotherapy vs. Cryosurgery vs. Cryoablation

Cryotherapy, cryosurgery and cryoablation are sometimes used interchangeably to describe the use of very cold temperatures to destroy harmful cells. Usually the term “cryosurgery” is reserved for cryotherapy that involves surgery. Whole-body cryotherapy does not involve surgery and does not require a doctor or medical procedure. Whole-body cryotherapy is therefore distinguished from “localized cryotherapy” because localized is more of an accepted medical practice that has been studied extensively.
Cryosurgery is surgery using the local application of intense cold to destroy unwanted tissue. Extreme cold is produced by liquid nitrogen (or argon gas).
Uses of cryosurgery/cryoablation include treating: pre-cancerous skin moles, nodules, skin tags, unsightly freckles, retinoblastomas (cancer of the retina in the eyes),atrial fibrillation (a type of heart rhythm disorder), and tumors in the prostate, liver, breasts, cervix, kidneys, lungs and bones.
The most common use of cryosurgery is removing external and internal tumors, including those on the skin or inside the body that may be cancerous. Liquid nitrogen is applied directly to external tumors with a cotton swab or spraying device that causes the tissue the be destroyed.
Cryosurgery is the surgical application of cryoablation inside the body. Cryoablation is performed using hollow needles called cryoprobes. Liquid nitrogen or argon gas is circulated through cryoprobes so it comes into contact with a tumor and freezes the abnormal cells. After cryosurgery the frozen tissue thaws and either dissolves or forms a scab.
Are there side effects associated with cryosurgery? Usually they are not severe and only temporary, but side effects may include: light bleeding, cramps, mild pain, swelling, blisters, redness, and rarely scarring or hair loss.

Where to Get Cryotherapy

The best way to find a cryotherapy center in your area is to ask around for a referral— such as from your physical therapist, chiropractor or doctor— or search online, for example using the database on the U.S. Cryotherapy website.

Depending on where you live, a whole-body cryotherapy session can cost somewhere in the range of $40-$100. Remember that sessions are typically very short, sometimes only a mere five minutes or less.

While cryotherapy does seem to be safe for most people overall, you should be careful about which center you choose to visit in order to reduce your risk for side effects. Make sure you visit a reputable center that is licensed and operated by knowledgable staff. Discuss any concerns you may have beforehand, and even consider asking your doctor for advice or a recommendation first if you’re unsure.

For cryosurgery treatments, ask your doctor for a recommendation or speak with your dermatologist. The type of medical professional you work with will depend on the goal of the treatment and condition being treated.

Precautions

Is cryotherapy definitely safe? What risk might be involved?

There’s still some debate over whether cryotherapy machines are safe for the public. Overall most studies and reviews have found that there are no adverse events associated with whole-body cryotherapy.

While it’s only happened very rarely, deaths have been reported that have been linked to cryotherapy. For example, in 2015 The New York Times reported about a woman in Nevada who passed away following a full-body cryotherapy session. In other states within the U.S., people have filed lawsuits claiming that cryotherapy has caused injuries including frost bite and third degree burns. This has promoted government officials to further investigate the safety of cryotherapy centers.

In certain situations whole-body cryotherapy may not be safe. Contraindications of cryotherapy can include: uncontrolled hypertension, serious coronary disease, arrhythmia, circulatory disorders, Raynaud’s phenomenon (white fingers), cold allergies, serious pulmonary disease or the obstruction of the bronchus caused by a cold.

Final Thoughts

Cryotherapy is a treatment that involves exposure to extremely cold air. It is used to reduce inflammation, destroy damaged tissue/cells, release endorphins and improve circulation.
“Whole-body cryotherapy” involves a single or repeated exposure to extremely cold, dry air inside a special chamber or cabin for about 2–5 minutes. Cryotherapy chambers become extremely cold, dropping as low as minus 100 to minus 300 degrees Fahrenheit.
At this time there is mixed opinions regarding the evidence showing that cryotherapy helps to treat symptoms like pain, soreness and poor recovery from exercise. Cryotherapy has not been shown in clinical studies to burn fat or cause weight loss.
Potential benefits of cryotherapy according to some studies include: reduced pain and soreness, improved exercise recovery, mood enhancement, increased energy, and protection against metabolic diseases.
Cryotherapy is generally safe and tends not to cause adverse effects, although in rare cases frostbite, burns and even death have occurred.

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10 Researched Benefits of Chiropractic Adjustments

Dr. Josh Axe, DC, DNM, CN — Tue, 10 Oct 2023 03:52:09 +0000

If you frequently deal with symptoms like joint pain, backaches or headaches but have yet to visit a chiropractor for help, you may be missing out on an effective and natural treatment option. Millions of people around the world have experienced the incredible benefits of chiropractic care, a holistic, non-invasive treatment approach that has been shown to help treat dozens of different conditions.

One of the best things about receiving chiropractic adjustments is that they are a completely drug-free path to improving the body naturally. Chiropractic benefits include helping naturally improve problems such as:

Back pain
Headaches
Bowel irregularity
Impaired mental clarity
Ear infections
Stiff neck
Arthritis and joint pain
Scoliosis
Asthma
Blood pressure
Pregnancy
Organ function
Surgery prevention

Despite its popularity, there are still a lot of misconceptions about the field of chiropractic care, including how the practice works and how chiropractors are trained. For example, did you know that many chiropractic programs incorporate an entire year of Ph.D.-level advanced nutrition training?

Below you’ll learn more about the philosophy, history and evidence-based research behind chiropractic care — shedding light on why studies have proved that chiropractic patients commonly experience “overall increased bodily function.”

What Are Chiropractic Adjustments?

What is the meaning of chiropractic? There are a number of chiropractic definitions depending on whom you ask.

According to the World Federation of Chiropractic, the meaning of chiropractic medicine is:

A health profession concerned with the diagnosis, treatment and prevention of mechanical disorders of the musculoskeletal system, and the effects of these disorders on the function of the nervous system and general health. There is an emphasis on manual treatments including spinal adjustment and other joint and soft-tissue manipulation.

Here’s another chiropractic definition, this time according to the Association of Chiropractic Colleges:

Chiropractic is a healthcare discipline which emphasizes the inherent recuperative power of the body to heal itself without the use of drugs or surgery.

The practice of chiropractic focuses on the relationship between structure (primarily the spine) and function (as coordinated by the nervous system) and how that relationship affects the preservation and restoration of health. In addition, doctors of chiropractic recognize the value and responsibility of working in cooperation with other health care practitioners when in the best interest of the patient.

Indeed, chiropractic can be a complementary medicine since most chiropractors are used to working with medical doctors to get people pain-free and prevent future injuries.

How Chiropractic Treatments Work:

Most of the benefits associated with chiropractic care are due to patients receiving specific chiropractic adjustments. Chiropractic adjustments work by helping to place your body in the proper position that then allows the body to heal itself. Safety is paramount.

Chiropractic care aims to address the whole body, enhancing patients’ ability to think, move and perform.

Chiropractors pride themselves on taking a natural, drugless approach to helping their patients reach their health goals. Essentially, the basic principle upon which the entire profession is built is that the body has the amazing, innate ability to heal itself (under the right conditions). It is the chiropractor’s job to help create an environment that facilitates this inner-healing process and where safety is assured.
Because the nervous system controls every cell and organ in your body, chiropractors focus their attention on the health of the spine being properly aligned. If the spine shifts out of its proper place, then adjustments are used to help bring the spine back into alignment.
At the core of numerous chiropractic stories is a concept known as “vertebral subluxation.” When chiropractors use this phrase, they refer to mechanical compression and irritation to spinal joints and nerves.

Case in point: The very first chiropractic patient in history was named William Harvey Lillard, who experienced difficulty hearing due to compression of the nerves leading to his ears. He was treated by “the founder of chiropractic care,” David. D. Palmer, who gave Lillard spinal adjustments in order to reduce destructive nerve compressions and restore his hearing.

After doing extensive research about physiology, Palmer believed that Lillard’s hearing loss was due to a misalignment that blocked the spinal nerves that controlled the inner ear (an example of vertebral subluxation). Palmer went on to successfully treat other patients and eventually trained other practitioners how to do the same. The first college of chiropractic was founded in 1897 and named after Palmer, called the Palmer Chiropractic School & Cure.

Lillard is just one example of a patient who was able to overcome a serious problem in part by receiving targeted chiropractic adjustments. For someone else, it could be that sciatica (nerve pain down the back of the legs) is compromising quality of life or, for another person, gastrointestinal discomfort.

When you consider how most cells and organs in your body are controlled by nerves traveling through your spinal canal, it’s mind-blowing to consider how vast the positive outcomes of realigning these nerves can be.

Complementary treatments to chiropractic include spinal decompression therapy, which involves stretching the spine, using a traction table or similar motorized device, in order to relieve back pain and/or leg pain. Deep tissue massage therapy, acupuncture and physical therapy are considered other common complementary therapies.

Why Get Chiropractic Adjustments?

Many things can lead to a vertebral subluxation. Some of the more common causes include:

A vertebra going out of place (“misalignment”) because of a slip or fall (i.e. “macrotrauma”).
The entire spine misaligning globally due to poor posture.
Joint swelling caused by damage done to the intervertebral joint.
An inflammatory response caused by a poor diet, lack of pure water or psychological stress.
Osteoporosis or degenerative changes of the spine or intervertebral discs.
Trigger points and tight back muscles that pull the vertebrae out of place.

Importance of Having Good Posture:

The problem we see in Western cultures is that our unnatural habit of sitting down all day does a lot of damage to our spine and posture. Today it’s common to spend hours sitting while being glued to a cell phone, iPad or laptop. Few people take the time each day to properly stretch, fix their posture or engage in enough physical activity.

The “hunched over” lifestyle that is all too popular today causes straining on the neck, due to a condition called “forward head posture.” Studies prove that for every inch your head sticks out from its true center of gravity, your neck bears an extra 10 pounds of stress!

During posture evaluations, chiropractors regularly observe many of their patients carrying their heads two to three inches forward, which is an extra 20–30 pounds of pressure on their necks. Just think about how dangerous this can be for the health of someone’s spine and how this straining then spills over to many other parts of the body.

Top 10 Benefits of Chiropractic Adjustments

Finding a good chiropractor isn’t only key to correcting the damage caused by years of poor posture or trauma — it’s also important for everyone wanting to take a proactive approach to protecting his or her health. It’s hard to find any other profession on the planet that can prevent neuromuscular-based issues like chiropractic can. That is why I’ve been personally getting adjusted for years and recommend my patients, friends and family members to do the same.

But don’t just take my word for it. Below you’ll find evidence from medical research studies, systematic reviews and case studies supporting the many therapeutic benefits of chiropractic.

1. Sciatica

Compared to most medical treatments, few interventions can initiate back pain relief like chiropractic adjustments can. The European Spine Journal published findings from a clinical trial uncovering how chiropractic adjustments resulted in a 72 percent success rate in treating sciatica-related symptoms. This can be compared to a 20 percent success rate from treatment with physical therapy and a 50 percent success rate from corticosteroid injections.

Another randomized, double-blind trial published in the Spine Journal comparing active versus simulated chiropractic manipulations on patients with sciatic nerve pain who were residing in rehabilitation medical centers found that active manipulations had more effect than simulated manipulations. Active manipulations reduced the number of days patients experienced moderate or severe back pain and other sciatica symptoms, and also caused no reported adverse effects.

2. Low Back Pain and Neck Pain

One study involving chiropractic patients with neck pain found that 96 percent of respondents indicated that they were either “very satisfied” or “satisfied” with the chiropractic care they received, and 98 percent said that they “definitely would” or were “very likely” to choose chiropractic care again if they experienced a similar problem.

In a 2003 study published in the British Medical Journal, 183 patients with neck pain were randomly allocated to receive either manual therapy (spinal mobilization), physiotherapy (mainly exercise) or general practitioner care (counseling, education and drugs) over the course of a 52-week period. The clinical outcome measures showed that chiropractic adjustments resulted in faster recovery than physiotherapy and general practitioner care. Moreover, total costs of the chiropractic-treated patients were about one-third of the costs of physiotherapy or general practitioner care.

Another study published in the Journal of Manipulative and Physiological Therapeutics found patients with chronic low-back pain treated by chiropractors showed greater improvement and satisfaction one month following treatment compared to patients treated by family physicians. Satisfaction scores were higher for chiropractic patients, as a higher proportion of chiropractic patients (56 percent vs. 13 percent in the physician group) reported that their low-back pain was better or much better.

Nearly one-third of medical patients reported their low-back pain was actually worse or much worse following treatment. Other studies have shown similar results. The majority of acute and chronic chiropractic patients experience better outcomes in pain, functional disability and patient satisfaction following treatment.

In a study funded by NIH’s National Center for Complementary and Alternative Medicine, conducted to test the effectiveness of different approaches for treating neck pain, 272 participants were divided into three groups: those that received either spinal manipulative therapy from a doctor of chiropractic (DC), those who received pain medications (over-the-counter pain relievers, narcotics and muscle relaxants), and those only following at-home exercise recommendations. After 12 weeks, about 57 percent of those who met with DCs and about 48 percent of those who exercised reported at least a 75 percent reduction in pain.

As a comparison, 33 percent of the people in the medication group reported decreased pain. After one year, approximately 53 percent of the two drug-free groups (chiropractic and exercise) continued to report at least a 75 percent reduction in pain, compared to an average of just 38 percent pain reduction among those who only took medication.

3. Headaches (Tension and Migraine)

Second only to back pain, headaches — both tension headaches and migraine headaches — are one of the most common conditions regularly managed by chiropractors.

A group trial found that 22 percent of people who had chiropractic treatment saw the number of attacks drop by 90 percent. In that same study, 49 percent said they had a significant reduction in pain intensity.

Compared to most medical treatments, few interventions can initiate headache relief naturally, without the risks of taking drugs long-term, like chiropractic adjustments can.

4. Colic, Acid Reflux and Ear Infections in Children

In a single-blind, randomized, controlled trial published in 2021, researchers determined chiropractic care helped treat infantile colic symptoms. The authors concluded:

Excessive crying was reduced by half an hour in favor of the group receiving chiropractic care compared with the control group, but not at a statistically significant level after adjustments. From a clinical perspective, the mean difference between the groups was small, but there were large individual differences, which emphasizes the need to investigate if subgroups of children, e.g. those with musculoskeletal problems, benefit more than others from chiropractic care.

Although very few randomized, controlled trials have been conducted describing other clinical effects of chiropractic care on children, many case studies have been documented that describe how children suffering from ailments including otitis media (or ear infections) or acid reflux have experienced complete to near-complete resolution after just a few visits with a chiropractor. One study found that in children with acid reflux, “Notable improvement in the patient’s symptoms was observed within four visits and total resolution of symptoms within three months of care.”

Why are chiropractic adjustments helpful in these situations? The reasons for this vary, but there is one common theme: Nerves located in the gut and brain are quite sensitive to neurological insult caused by vertebral subluxations. By realigning the spine and reducing pressure on placed on certain nerves, the gut-brain connection is improved.

This works the same way in both children and adults.

5. Neurological Conditions

Exciting research is currently being conducted via upright MRI scans showing how upper cervical adjustments affect various brain-based conditions. What we have seen so far is quite remarkable.

There’s evidence supporting the use of chiropractic treatment to help correct vertebral subluxation that contributes to epilepsy and seizures. One study found that when 15 pediatric patients were treated with upper cervical care all reported positive outcomes as a result of chiropractic care. The conclusion of the study was that “chiropractic care may represent a non-pharmaceutical health care approach for pediatric epileptic patients.”

6. Blood Pressure

In 2007, George Bakris, the world expert on hypertension, published a study with a team of researchers in the Human Journal of Hypertension showing that one upper cervical chiropractic adjustment had the same effect as two blood pressure-lowering drugs. Even more fascinating, the effects of just one adjustment lasted more than six months!

Compared to the placebo-treated patients, those who got the real procedure saw an average 14 mm Hg greater drop in systolic blood pressure (the top number in a blood pressure count) and an average 8 mm Hg greater drop in diastolic blood pressure (the bottom blood pressure number).

Other studies have shown similar findings with hypotensive patients, and their low blood pressure was raised to normal levels after chiropractic care. This is exciting because it highlights the body’s ability to create a homeostatic balanced environment once vertebral subluxations are removed.

7. Surgery Prevention

Chiropractic has long been heralded by natural health care providers as a natural method to prevent back surgery. In fact, the Journal of the American Medical Association published its low back pain guidelines and suggested that people suffering from back pain first try chiropractic before resorting to surgery.

8. Frozen Shoulder

A clinical trial was published describing how patients suffering from the debilitating condition frozen shoulder responded to chiropractic care. Of the 50 patients, 16 resolved completely; 25 showed 75 percent to 90 percent improvement; eight showed 50 percent to 75 percent improvement; and one showed 0 percent to 50 percent improvement.

Before chiropractic treatment the patients reported a median initial pain score of 9 out of 10, with a range of 7 to 10. After treatment the median score dropped down to 2, with a range of 0 to 10.

9. Scoliosis

There’s evidence showing that specific chiropractic adjustments, coupled with muscular rehabilitation techniques, may help prevent the progression of scoliosis. Organizations like the nonprofit Clear Institute, founded by Dr. Dennis Woggon, have set out to empower health care professionals with an effective chiropractic system in order to help treat people with scoliosis.

Doctors at the Clear Institute have worked very hard to perfect a model for treating scoliosis and have discovered that it is possible to effectively manage the condition without the use of restrictive braces or dangerous surgeries. In many case studies, participants have seen a 10 percent to 30 percent decrease in their scoliosis curvatures.

You can read about some of the cases here.

In addition, research published in 2022 revealed that “chiropractic manipulation can effectively relieve pain and improve lumbar function in patients with degenerative scoliosis.”

10. Athletic Performance

There’s good reason why for years professional athletes — including Michael Phelps, Jerry Rice and Joe Montana — have made a point to regularly be treated by chiropractors.

Because it is so effective at pain-based and pathological conditions, one of the most overlooked aspects of chiropractic care is that it enhances functionality in everyday life and also athletic performance. Studies have shown that when it comes to supporting recovery and improving physical performance, chiropractic is helpful because it:

Enhances pulmonary function
Decreases mental and oxidative stress
Relieves muscle tension
Can naturally increase energy levels

Meanwhile, chiropractic can address sports injuries to areas of the body referenced above, including the lower back, shoulder, hips and more.

How to Find a Chiropractor

The best way to find a licensed chiropractic doctor in your area is to either ask someone you know for a referral, including your primary doctor, or to search online through any of the large chiropractic organizations that provide databases.

Wondering about chiropractic prices or whether treatments will be covered by insurance?

The good news is that a written referral is usually not needed to see a doctor of chiropractic. You can visit a chiropractor just like you would an MD, as chiropractic care is included in most health insurance plans, including major many medical plans, workers’ compensation, Medicare, some Medicaid plans and Blue Cross Blue Shield plans.

You may have to pay a copay and exact prices will depend on your insurance plan, but overall visiting a chiropractor should not be a big expense.

Precautions

There some mild side effects following treatment that might occur. These usually go away within one to two days and might include temporary discomfort, soreness, stiffness or tenderness in the area of the body where you were adjusted.

Serious issues can occur in rare instances of errors. That’s why it’s vital to see an expert.

Final Thoughts

Chiropractic adjustments work by helping to place your body in the proper position that then allows the body to heal itself. One of the key focuses of chiropractic care is realigning the spine and thereby reducing pressure placed on sensitive nerves, which can contribute to dysfunction of the central nervous system.
Chiropractic can be a complementary medical approach to mainstream medicine as well, and it’s been proven to be one of the safest approaches to naturally and holistically treating patients with a wide range of symptoms or conditions, including back or neck pain, sciatica, scoliosis, frozen shoulder, acid reflux or digestive issues, headaches, high blood pressure, injuries, and neuromusculoskeletal complaints that may require surgery.

The post 10 Researched Benefits of Chiropractic Adjustments appeared first on Dr. Axe.

What Is Ayurveda? Benefits, Doshas & Treatment

Dr. Josh Axe, DC, DNM, CN — Fri, 30 Jun 2023 01:45:56 +0000

People living in India have relied on traditional Ayurvedic medicine practices to help heal everything from infertility to digestive issues for centuries. Luckily, in recent years — as complementary and alternative health practices have become more popular across the world — Ayurveda has been enjoying a major worldwide resurgence.

What is the aim of Ayurvedic treatment? The main goal of Ayurvedic medicine is to help people live long, healthy and balanced lives without the need for prescription drugs, complicated surgeries or suffering through painful diseases.

In fact, the very word Ayurveda means something in Sanskrit similar to “life span build on knowledge” or “science of life.”

What Is Ayurveda?

Ayurveda is a 5,000-year-old system of natural healing that’s truly stood the test of time. First originating in the Vedic culture of India, it’s actually considered by many to be the oldest healing science there is.

What is meant by “Ayurvedic medicine”? This system is based on the premise that there are three doshas: Vata, Pitta and Kapha.

Another core belief of Ayurveda is that disease and illness originate from an imbalance in the three energies and a disconnect from nature.

What is your Ayurvedic body type? It depends on things like your body composition, metabolism, digestion and other factors.

Ayurvedic medicine and an appropriate Ayurvedic diet can help treat inflammatory, hormonal, digestive and autoimmune problems, including:

Anxiety or depression
Asthma
Certain types of cancer
Dementia and Alzheimer’s disease
Dysmenorrhea (painful menstruation)
Herpes
High blood pressure or cholesterol
Parkinson’s disease
Perimenopausal problems
Premenstrual syndrome (PMS) and cramps

Ayurvedic herbs, practices and recommendations have also been shown to be helpful in:

treating acne
relieving chronic constipation or irritable bowel syndrome
fighting chronic fatigue syndrome
reducing pain
lowering obesity risk

How Does Ayurvedic Medicine Work?

One of the core principles of Ayurveda, and what makes it stand apart from Western medicine, is that it takes into account “bio-individuality” and a patient’s entire body-mind-spirit connection.

Rather than treating symptoms with drugs and ignoring the underlying problems, this system aims to look at the root causes of diseases and how they are related to a person’s thoughts, beliefs and lifestyle — in other words, a person’s “vital energy.”

What’s especially of interest to researchers studying traditional healing symptoms like Ayurveda is the power of the mind and its connection to the body. Since various studies have acknowledged that beliefs surely have the ability to change someone’s health, even after controlling for placebos, new health models are beginning to focus more on including the mind and its interaction with the body as a primary lever of curing diseases.

Better controlling stress seems to be one of the primary benefits of Ayurveda, according to a Western medical viewpoint. We know that chronic stress can ruin your quality of life, and lower stress levels are correlated with better health, longevity, weight management and overall happiness.

Other things that play a role in healing with Ayurvedic medicine include:

nutrition
natural herbs
better sleep
massage
exercise

Doshas

Ayurvedic practitioners use a well-balanced diet, lifestyle changes, stress relief and various herbal remedies to heal all sorts of conditions by helping bring the body back into balance.

The overall belief is that disease and suffering result from an imbalance in the three doshas, which are ways of categorizing the body’s three basic energy types: Vata, Pitta and Kapha.

According to Ayurvedic medicine, everyone is unique in terms of his or her individual balance between these three energy (or personality) types. Everyone has some Vata, Pitta and Kapha to her or his personality, but usually one or two of the doshas are more dominant in a particular person — and this ultimately governs body type, appetite, energy levels, moods and tendencies.

Unlike the one-size-fits-all approach to Western medical treatment that fails to address the huge diversity among patients, Ayurveda takes into account individuality when prescribing holistic treatments.

What are the three Ayurvedic body types?

Vata — Vata energy is often said to be like the wind. It’s primarily in charge of mobility, motion, circulation, breathing and other essential body functions. Vata types are known to be creative and energetic when they’re in balance but fearful, stressed and “scatter-brained” when they’re not. Physically, Vata types are usually on the thin side, have smaller bones and tend not to put on weight easily. They also might be cold a lot of the time, have delicate digestive systems and have dry, sensitive skin.
Pitta — Pitta is the energy force that governs most metabolic activity, including digestion, absorption of nutrients, body temperature and energy expenditure. Pitta types tend to be smart, hard-working and driven (even competitive) when in balance but can be overly angry and aggressive when they’re not. They tend to have a medium build, be athletic, and are versatile in terms of putting on weight or muscle.
Kapha — Kapha controls growth in the body and is considered the nourishing dosha. It supplies moisturize to the cells and organs and helps keep a strong immune system. Kaphas are known for being grounded, supportive, loving and forgiving when in balance — almost like a motherly type. However, they can also be lazy, insecure, envious and sad when they’re not in balance.

The most important aspects of restoring balance of the doshas in Ayurveda are:

Not letting one type become overly dominant and another to become ignored.
Tuning in to the natural rhythms of your body.
Bringing your lifestyle into sync with nature and its cyclical patterns. This includes lining up your activity level, food choices, sleep and so on with the time of day, seasons and for women even their menstrual cycles.
Restoring a healthy circadian rhythm (aka your “internal clock”), which benefits everything from your hormones to appetite.

What is an Ayurveda test?

In order to help rebalance your doshas, an Ayurvedic practitioner will take your medical history, check your vital signs, like your pulse and reflexes, examine your body, look inside your mouth at your gums and tongue, and speak to you about your sleep and relationships.

All of these factors help the practitioner first determine your primary dosha, then figure out which aspects of the doshas might be out of balance — for example, if you’re overworking, under-sleeping or not consuming enough nutrients.

Benefits

1. Helps Lower Stress and Anxiety

Because stress is related to nearly every aspect of overall health, an Ayurvedic medicine practitioner might call for a number of different techniques used to naturally treat anxiety and depression symptoms, lower cortisol levels, and support balance of the body’s hormones or “energy.”

Stress-relieving techniques can include:

meditation
yoga
breathing exercises
homeopathy
herbal treatments
skin brushing
visualization
repeating inspirational mantras

Studies have found that transcendental meditation, a component of one branch of Ayurveda called Maharishi, helps lower symptoms of anxiety with regular practice. Pranayama, a series of various targeted breathing exercises, also helps calm nerves and results in better energy, restful sleep and improved hormonal function.

While yoga isn’t always necessarily included in someone’s recovery plan, it, too, offers well-documented benefits for reducing stress and anxiety.

Over the past several decades, efforts have been underway to help find non-pharmacologic therapies to relieve stress and anxiety. Ayurveda yoga has been shown to be a simple, low-cost and effective option for many people.

One large-scale review including findings from 25 trials showed significant improvements in signs and symptoms of stress and anxiety. Some researchers believe that Ayurveda may promote neuroadaptability, which is the ability of the nervous system to alter responsiveness over time to reoccurring stressors and stimuli.

Other research shows that regular yoga practice can improve autonomic nervous functions by triggering neuro-hormonal mechanisms and suppressing sympathetic activity, also called the body’s “fight or flight” response. Several reports even suggest that gentle exercise and stretching are beneficial for physical health of cancer patients and can effectively fight free radical damage.

2. Lowers Blood Pressure and Cholesterol

Why is Ayurveda effective for lowering risk factors for heart disease? Studies have shown that an Ayurvedic eating plan and relaxation techniques can lower hypertension, inflammation and help reduce plaque buildup, even reversing the thickening of artery walls known as atherosclerosis in both healthy adults and those with a higher risk for heart disease.

An Ayurveda diet eating plan includes plenty of foods that support heart health, such as vegetables, legumes, herbs and spices.

Atherosclerosis is a slow, complex disease in which cholesterol, fats and other substances build up in the inner lining of an artery, forming plaque, which can lead to a heart attack or stroke. Thankfully, Ayurvedic techniques lower cholesterol naturally and naturally lower blood pressure.

3. Helps with Recovery from Injuries and Illnesses

Research supports the idea of the Ayurvedic concept of immune modulation and healing. By targeting inflammation, which is the root of most diseases, Ayurvedic medicine can help lower pain and swelling, improve blood flow, and fight inflammatory conditions like arthritis and fibromyalgia.

A 2011 study published in the Journal of Clinical Rheumatology found that after comparing classic Ayurveda, prescription drug treatment with methotrexate and a combination of the two in a double-blind, randomized trial, all groups were comparable at healing symptoms of rheumatoid arthritis in adults over a 36-week period. Adverse effects were also fewer in the Ayurveda-only group, which experienced significant improvements and no side effects or drug interactions.

Ayurveda is also especially helpful in detoxing the body using various herbs, teas, healthy foods and plenty of rest. Certain practices also increase circulation and liver function — for example, Abhyanga is the practice of rubbing the skin with herbal or essential oils to increase blood flow and help draw toxins.

Ayurveda practitioners might also prescribe various herbs that help lower cortisol, such as holy basil or ashwagandha.

Additionally, some research suggests that Ayurvedic medicine may support immune function in a way that helps people overcome viruses and infections, potentially even serious illnesses.

4. Promotes a Nutrient-Dense, Antioxidant-Rich Diet

Ayurvedic medicine promotes a mostly plant-based diet filled with a variety of real, whole foods. While each person’s eating plan depends on body type and needs, Ayurvedic diets for the three different dosha types all include various fresh herbs, spices, teas, vegetables, healthy fats, high-antioxidant foods and protein.

General dietary guidelines of Ayurveda emphasize consuming fresh, hot and easy-to-digest foods, while taking into account several variations that depend on someone’s ancestry, customs and traditions. For example, Ayurveda practitioners consider social, geographic and climatic variables when prescribing an eating plan to balance the doshas.

In coastal areas, cooling and detoxifying fermented foods are common. For example, pickled, probiotic-rich foods are prescribed to help with digestion and temperature regulation.

In other regions, and during colder parts of the year, healthy fats and hot foods are emphasized more to help warm the body and promote better circulation.

5. Can Help with Weight Loss or Maintenance

While fast weight loss isn’t necessarily the primary goal, Ayurvedic medicine can help someone shed excess weight naturally using stress reduction, inclusion of certain foods and even essential oils for weight loss.

A 2009 study conducted by the NutriHealth Systems Center in New Delhi, India, found that adjusting someone’s healthy diet to take into account individual food preferences and needs helped participants lose weight effectively. This is likely because Ayurveda promotes compliance and believes that a diet should be balanced, practical and easy to follow.

Among the 200 subjects, 27.5 percent were Vatta with lean body types, 41.5 percent were Pitta with medium body types and 31 percent were Kapha-dominant with larger body types. At the beginning, Kapha and Pitta people weighed more than Vatta people.

After the three months of therapy, the Pitta group lost the most weight. The decrease in all measurements was higher in Pitta and Dapha people than in Vatta individuals, and the diets based on Ayurvedic constitution proved to be useful in promoting weight loss for those who needed it.

6. Lowers Inflammation

Ayurvedic medicine rests on the assumption that a combination of a poor food choices, bad digestion, not enough rest or sleep, and insufficient air (vaayu) inhaled cause oxidative stress and inflammation. This results in an imbalance in metabolism — in other words in the three doshas.

The focus of Ayurvedic healing looks at using various ways of reducing inflammation with hopes of regulating the heart and circulatory system, digestive tract, and the means of elimination of wastes. People are prescribed a combination of herbal treatments, antioxidants, exercise that is gentle but boosts metabolism and circulation, and a combination of phytochemicals from natural herbs.

By addressing many factors, including stress, individual food intolerances, overstimulation and a lack of nutrients, many people experience lower levels of inflammation and increased energy and healing. Studies also show that Ayurveda can support metabolic health and lower incidence of type 2 diabetes.

Researchers have found that one benefit of Ayurveda is the belief that one herb (such as the Ayurvedic herbs shilajit, gilroy, gymnema sylvestre or haritaki) or one drug alone cannot cure the imbalance of doshas for everyone. Therefore, in most of the cases, Ayurveda practitioners recommend a combination of herbs and plants or staple foods for different inflammatory treatments.

A good example is the ancient recommendation for an herbal formulation of beneficial turmeric in combination with black pepper.

Studies have found this mixture together increases the bioavailibilty of beneficial compounds, reduces toxicity tied to accumulation of heavy metals and speeds healing.

7. Helps with Hormonal Balance

People have turned to Ayurveda to balance hormones naturally, conceive, and have a healthy, natural pregnancy or menstrual cycle for thousands of years.

Studies have even shown that various therapeutic effects of Ayurveda have been effective in helping to treat sub-fertility due to polycystic ovarian syndrome (PCOS), a common endocrine disorder in women of reproductive age, resulting from insulin resistance and hormonal imbalances.

One found that using essential oils to balance hormones, herbal treatments and lifestyle changes daily for a six-month period resulted in 85 percent of the female patients successfully overcoming PCOS and 75 percent of the patients being able to naturally conceive.

Ayurveda treatment regimens have also helped women for centuries overcome:

absent periods (amenorrhea) or infrequent menstruation
irregular periods
infrequent or no ovulation
multiple immature follicles
increased levels of male hormones
thinning hair
excess facial and body hair growth
various symptoms of PMS, including acne

Is Ayurveda Safe?

Is Ayurvedic banned in USA? No, it’s considered a complementary and alternative system of medicine.

Considering Ayurvedic medicine has been practiced for thousands of years, it’s generally considered to be very safe. However, there is some concern over the risk of toxicity when using certain Ayurveda formulations and herbs, which are not closely regulated and may possibly contain harmful substances like heavy metals.

It’s important to find a reliable Ayurvedic practitioner who has completed formal training, especially if the practitioner recommends herbs or other natural medicines for you to try. Always purchase preparations from a reputable source.

Keep in mind that the U.S. Food and Drug Administration does not regulate Ayurvedic products and states that some may be “potentially harmful” due to contamination, such as with lead and mercury.

To prevent adverse effects, don’t use Ayurvedic medicine to postpone seeing a conventional health care provider. Talk to your doctor about any Ayurvedic products you intend to use if you take medications.

For more information on finding a practitioner who has credentials, see the NCCIH fact sheet for credentialing, licensing and education.

Final Thoughts

Ayurvedic medicine is an ancient Indian medical system that is based on natural and holistic approaches to promoting physical and mental health. Today it’s considered a complementary/alternative practice in countries such as the U.S.
What does Ayurveda practice? It takes into account bio-individuality and a patient’s entire body-mind-spirit connection. According to Ayurvedic medicine, everyone is unique in terms of his or her individual balance between three energy (or personality) types called doshas.
Ayurvedic practitioners use a well-balanced healthy diet, lifestyle changes, stress relief and various herbal remedies to treat all sorts of conditions by helping bring the body back into balance.
This system may help treat issues such as arthritis, diabetes, inflammatory bowel disease, hormonal imbalances, autoimmune conditions, anxiety or depression, allergies, fatigue, and high blood pressure and cholesterol.

The post What Is Ayurveda? Benefits, Doshas & Treatment appeared first on Dr. Axe.

Homeopathy: How It Works + 5 Major Benefits

Jillian Levy, CHHC — Wed, 14 Jun 2023 15:30:34 +0000

Homeopathy is an alternative medicinal practice that uses the smallest possible amount of an active ingredient in order to help treat a disease, even if this same ingredient can contribute to an illness in the first place. Another way to put this concept: “like cures like.”

Studies indicate that an estimated 5 million American adults and 1 million children used homeopathy in the last recorded year.

While there’s been much debate in the medical community over the years regarding whether or not homeopathic medicines work, many patients are able to find relief from illnesses like food or seasonal allergies, insomnia, fatigue and so on using very small doses of natural, safe homeopathic solutions.

What Is Homeopathy?

Homeopathy is defined as the treatment of disease by very small doses of natural substances that in a healthy person would produce certain symptoms of that same disease. This type of natural medicine developed in Germany more than 200 years ago.

Besides “like cures like,” a second tenant that most homeopaths follow is the “law of minimum dose.” It’s the notion that the lower the dose of the medication, the greater its effectiveness. In fact, some homeopathic products are so diluted and low in strength that no molecules of the original substance remain.

Hundreds of different homeopathic remedies are now in existence. Homeopathic medicine comes from a range of natural substances, which can either be plant, mineral or animal-based.

Examples of substances that a homeopathic doctor might use to treat a patient include: fresh or dried herbs, activated charcoal, vinegar, garlic, caffeine, mountain herbs, crushed bees, white arsenic, poison ivy and stinging nettle plants. These substances are extracted or processed in another way to create tablets, skin ointments, gels, drops or creams.

What are some commonly-known homeopathic remedies you might recognize? St. John’s Wort, chamomile, calcium carbonate, potassium and silica, for example.

How Homeopathy Works

Wondering why it would be beneficial to use homeopathic substances to help treat an illness or health problem if the same substance seems to also contribute to illness? The idea is that this practice helps stimulate the immune system and the body’s natural ability to heal. As the School Of Homeopathy states, “that which a substance is capable of causing, it is also capable of curing.”

One of the most important principles of homeopathic medicine is that treatments must be “individualized” and tailored to each person’s specific symptoms, history, body and needs. Even if two people are battling the same illness, they can receive completely different commendations from their homeopathic doctors based on their unique situation and how their body would be expected to respond.

What makes homeopathy very different from conventional medicine is that a patient’s emotions and personality are highly important. It’s common for a homeopathic doctor to talk in depth with a patient about their stress levels, relationships, personal characteristics, family and so on. Patients respond differently to a range of doses of homeopathic medicines, some needing much higher doses than others based on their current situation.

Homeopathic remedies — whether adaptogen herbs, minerals, medicinal mushrooms or animal products, for example — are diluted to a certain potency depending on the patient’s needs, and the goal is to always use the minimum dose possible that will still offer benefits.

In addition to interviewing the patient, lab tests are also commonly carried out to help the homeopathic doctor learn about the patient’s condition. However, lab tests are not the end-all-be-all: they are always viewed in light of the patient’s symptoms and self-reported.

Compared to simply taking blood, urine, hormone or other tests and then prescribing standard medications, the homeopathic doctor’s goal is to learn about the patient’s entire experience and expectations in order to help “holistically” in the most effective way possible.

Here are some key facts about homeopathy and an overview of how this system works:

Homeopathic doctors first evaluate a patient and identify symptoms of an illness in order to “match” them with a remedy. Symptoms are usually graded depending on their intensity and frequency, and then specific remedies are assigned.
Because homeopathy is a “holistic” practice, the patient’s entire lifestyle, habits and background are considered. There’s a very strong emphasis on emotional symptoms and conditions that might be contributing to an illness. For example, homeopathy takes into account that emotional stress can trigger tension headaches and a lack of sleep can contribute to digestive issues.
A core belief in homeopathy is that mental and emotional symptoms are so important that they even outweigh many physical symptoms. The reason for this belief is that someone’s personality, beliefs and mental/emotional symptoms are characteristic of the entire individual and affects their ability to heal.
Many homeopathic remedies have names written in Latin (after their animal, mineral or plant source) and are assigned a number and ratio to describe how strong the solution is.
It’s common for homeopathic medicines to be called “tinctures” or “mother tinctures,” which are simply solutions made from either grinding, distilling or extracting active ingredients in to some sort of carrier (usually either alcohol or water).
Based on the number of “potentization steps” needed, a homeopathic remedy is diluted to a certain degree and assigned based on intensity of symptoms. Decimal potency numbers or ratios are given to each remedy, in order to state the ratio of active chemical ingredients in relation to either water or alcohol.
In homeopathic medicine, there is an important distinction between “potency” and “strength” of a remedy. A remedy is not always considered to be stronger or better if it’s more potent, since each person’s reaction to a potency will be different.
Many homeopathic substances are capable of causing toxicity, poisoning or negative reactions if taken in high enough doses (like mercury, arsenic or even snake venom, for example). Therefore, very low doses are usually administered — even doses so low that the substance itself if practically unidentifiable due to be being heavily diluted.

Who Benefits from Homeopathy?

Homeopathy has been used most widely in patients suffering from:

depression
allergies
asthma
migraines and tension headaches
anxiety disorders
dermatitis and other skin disorders
arthritis
chronic fatigue
thyroid or autoimmune disorders
digestive problems like irritable bowel syndrome (IBS)

Effectiveness of homeopathy: Does homeopathy really work?

At least 142 trials have been published in scientific journals regarding homeopathy. The School of Homeopathy has found that up to 85 percent of random-controlled trials demonstrate that homeopathy is more effective than placebo.
There have been five meta-analyses reviewing homeopathy trials to date, including one that appeared in the European Journal of Clinical Pharmacology in 2005. Four analyses showed that overall homeopathy worked better than placebos.
A six-year study released in 2005 from Bristol Homeopathic Hospital reported that 70 percent of 6,500 follow-up patients experienced improvement in their health after receiving homeopathic treatments.

Some speculate that homeopathy medicines are so diluted with water that they are incapable of having any effects. However, these remedies have been used for centuries and decades of anecdotal evidence shows that many people’s symptoms do, in fact, improve after receiving homeopathic medicines.

It is true that because homeopathic treatments address many aspects of a patient’s life (emotional health, personality, eating habits and medical history), it can be very hard to measure progress and improvements. Studies that have been done investigating homeopathy’s effects have been mixed overall: Some show effectiveness and reductions in symptoms, but others do not.

According to a report published by Beth Israel Medical Center in New York City, several challenges exist regarding studies of homeopathy. One challenge is that to date there haven’t been many long-term, well-controlled clinical trials conducted investigating the effects of homeopathic treatments. Because of this, many homeopathic doctors claim that there isn’t enough evidence to rule out these remedies’ effectiveness without more well-controlled studies.

One theory that’s presented by homeopathic doctors in response to the claim that homeopathic remedies are too diluted to even work is this: Even when a homeopathic remedy is very low in strength, it’s still possible for even a slight amount of the active ingredient to remain present and to have an effect on the patient.

Homeopathic experts point to studies showing that water molecules can take on a physical form where extremely small particles of an active chemical, gas or certain types of light can become embedded and have an effect on the patient. This theory has not been fully proven, but some studies using methods like microscopy and spectroscopy have shown that active ingredients do remain even after much dilution.

Benefits

1. All Aspects of an Individual Patient Are Considered

Homeopathy does not view an illness as just a collection of symptoms, but rather a reaction to a unique patient’s situation. Homeopathy treats all symptoms experienced by a patient including those that are “spiritual, emotional, mental and physical.”

This means homeopathic treatments take into account things like chronic stress and beliefs about one’s ability to get better, which we now know are hugely important for overall health.

2. Low Doses of Natural Products Are Used

Homeopathic remedies are not made using man-made drugs or chemicals, but rather made from things found in nature like trace minerals and herbs. They are normally used in very low doses, and are “gentle, subtle and powerful.” Compared to prescription drugs they carry a very low risk for addiction and only very rarely cause any negative side effects.

3. Helps Treat Allergies and Asthma

Homeopathic treatment are used to treat allergies and asthma in a very similar way to conventional treatments, by giving a patient a small amount of the same substances that causes their allergies to begin with.

In one study conducted by researchers at the University of Glasgow in Scotland, 80 percent of asthma patients who received customized, very small “homeopathic” doses experienced significant relief and improvements in symptoms within the first week of treatment.

Patients were given very small doses of substances that they were allergic to in order to stimulate the body’s immune system and help them heal. Compared to the homeopathic group, the control group receiving a placebo only experienced improvements about 38 percent of the time.

4. Can Help Reduce Anxiety & Depression

Homeopathy is often used along with traditional forms of psychotherapy, such as cognitive behavioral therapy, to help treat symptoms of mental disorders, including physical ailments. Many people with anxiety and depression experience problems like insomnia or trouble sleeping, fatigue, muscles aches, headaches and digestive upset. A homeopathic doctor addresses all symptoms associated with mental disorders, both physical and emotional, which can help a patient recover faster.

A 2006 meta-analysis done by the School of Integrated Health in London investigated homeopathy’s effectiveness for anxiety and found that “several observational studies reported positive results including high levels of patient satisfaction.” However, these studies are not well-controlled and some lack randomization and a control group, which makes it hard for researchers to draw definitive conclusions.

Overall, surveys suggest that homeopathy is quite frequently used by people suffering from anxiety and offers many patients benefits with very little risk, but more qualitative studies are still needed to confirm this finding.

5. Helps Control Pain

Certain studies have found that people suffering from chronic pain can benefit from homeopathic treatments, without the need for risky procedures or medications.

One controlled, randomized prospective study involving 43 patients suffering from chronic lower back pain assessed symptoms at the beginning and end of an 18.5 month period. During the trial period, patients received homeopathic therapy based on their unique symptoms. The results were statistically evaluated and showed that at the end of treatment, many patients experienced a significant decrease in pain.

The conclusion of the study was that further research would need to be done to confirm these findings, but that “homeopathy was well accepted by most of the patients…nothing can be said against attempting treatment of chronic low back pain by means of homeopathy.”

Homeopath vs. Naturopath

Both homeopathy and naturopathy are complementary (or alternative) health care modalities that are practiced by thousands of trained practitioners around the world. Today “naturopathy” is used mostly as a broader, umbrella term for many different types of natural or holistic therapies, including: acupuncture and other Traditional Chinese Medicine practices, herbal medicine, massage, nutrition, Ayurveda and also homeopathy.

Like homeopathy, naturopathy is based on using nature as a source of healing. Naturopaths usually give their patients dietary advice, supplement recommendations and herbal medicines to try, sometimes along with prescription medications.

Some medical doctors choose to practice both conventional medicine and homeopathy or naturopathy simultaneously. Between the two practices, naturopaths are more likely to be qualified as medical doctors and considered “General Practitioners.” Qualifications differ from state to state, but most states require that naturopaths receive a four-year degree similar to one that would be obtained through medical school. Naturopathic physicians typically work in private practices, hospitals, clinics and community health centers.

Overall, these two modalities have a lot in common and tend to overlap, but naturopaths usually use many natural treatments in their practice, while homeopaths more commonly only use homeopathic medicines.

History

The practice of homeopathy has been around for more than 200 years and is still practiced in one form or another in nearly every country on earth today. The creation of homeopathy dates back to a man named Samuel Hahnemann, who in 1796 used ideas originating from Ancient Greek medicinal practitioners to form his theory of homeopathic medicine.

His philosophy and practice were based on the idea that the body has the ability to heal itself naturally, and that symptoms are its way of showing a patient what’s wrong and going on internally. Homeopathy is, therefore, different than conventional medicine because it views symptoms of illness as normal responses from the body as it attempts to regain health.

Symptoms are viewed as “messengers” and are meant to be interpreted, in addition to being treated. At the time of his original work, Hahnemann didn’t base his theory on many scientific studies or facts, but rather on his own logic, observations of patients and reasoning. The laws of homeopathy originally devised by Hahnemann are still in use by homeopaths practicing around the world today.

How to Find a Homeopath

The American Institute of Homeopathy offers resources on their website that help connect patients to qualified practitioners. Doctors are listed by state along with contact information to make finding a doctor easy for patients.

The National Center for Homeopathy (NCH) also offers similar resources. The NCH Practitioner Directory contains listings for professionals that practice homeopathy, which includes some doctors who exclusively practice homeopathy and others that use a combination of practices.

Always look for a reputable doctor and do your research. Keep in mind that self-identification with certain titles does not guarantee any scope of the practitioner’s license or that they have the right to prescribe medicines, make a diagnosis and treat all illnesses. You can choose to contact your state’s licensing board for particular information on homeopathic license requirements, training programs, qualifications and professional societies.

Precautions and Side Effects

Not every health expert agrees that homeopathy is safe or effective. What’s considered to be the most comprehensive review of homeopathic treatments ever conducted was published in 2005 in The Lancet, after researchers investigated dozens of studies and case reports regarding the practice’s effects.

In the researchers’ opinions, their conclusion was that most of the benefits patients experienced from homeopathic treatments were likely due to placebo effects. In other words, because the patients believed they were getting better and were receiving substances that would help cure them, they wound up feeling better as a result of their own beliefs.

After the analysis an independent organization called The Cochrane collaboration examined much of the same medical research and also came up with the same conclusion as The Lancet. Today, the National Center for Complimentary and Integrative Medicine also states that “There is little evidence to support homeopathy as an effective treatment for any specific condition.”

Most homeopathic remedies are highly diluted and, therefore, very low-risk, but some might be mislabeled and problematic when used in high doses. Always read directions carefully and check for the species name of the active ingredients. It’s possible that certain homeopathic products may cause side effects or drug interactions, so if you take other prescriptions consider only taking remedies under the supervision of a doctor.

According to the U.S. Department of Health and Human Service, the biggest risk seems to come from taking remedies made with heavy metals like mercury or iron. Liquid homeopathic remedies can also contain alcohol and caffeine, so shouldn’t be taken by pregnant women or those with sensitivities unless under supervision. While homeopathic remedies are regulated by the U.S. Food and Drug Administration (FDA), the FDA does not evaluate the remedies for safety or effectiveness.

One thing to be aware of is that some homeopathic practitioners expect some of their patients to experience “homeopathic aggravation.” This is a temporary worsening of existing symptoms, that is usually goes away once the patient starts to heal. If you’re ever concerned that you’re having negative reactions, visit a doctor and talk about all medicines and supplements you’re taking.

Final Thoughts

Homeopathy dates back to the 18th century and is a holistic medicinal practice that uses low doses of natural substances to help improve the body’s natural healing abilities
Patients suffering from arthritis, allergies, asthma, anxiety, depression and digestive issues might be able to find relief from visiting a homeopath
Many clinical trials and studies have found that homeopathic remedies work better than placebos, but there are challenges regarding a high percentage of these studies and more research is still needed
Overall the risk of homeopathic remedies is very low, as these substances are considered mostly safe, are easy to use and are non-addictive like many prescriptions

The post Homeopathy: How It Works + 5 Major Benefits appeared first on Dr. Axe.

Acupuncture Benefits for Chronic Pain, Headaches & More

Jillian Levy, CHHC — Tue, 06 Jun 2023 15:15:34 +0000

Today acupuncture is one of the most popular practices of Traditional Chinese Medicine (TCM) in the West. TCM is a complimentary health approach that first originated in ancient China more than 2,500 years ago and has been evolving ever since.

To treat a wide variety of diseases, pain and stress-related symptoms, practitioners of TCM use holistic techniques that include acupuncture, herbal medicines, tai chi, qigong, massage therapy and various “mind and body practices.”

The use of acupuncture and other TCM techniques has risen steadily in the U.S and other Western countries over the past several decades. According to a large survey done on complementary health approaches by the National Institute of Health, in the U.S. alone saw a 50 percent increase in the number of acupuncture users between 2002 and 2012. In 2012, the most recent year for which statistics are available, 6.4 percent of U.S. adults reported they had used acupuncture.

What Is Acupuncture?

Acupuncture is a holistic health technique that stems from Traditional Chinese Medicine practices in which trained practitioners stimulate specific points on the body by inserting thin needles into the skin. The first question most people ask is, “Does acupuncture hurt?”

Surprisingly, although needles are used in acupuncture, treatments are relatively pain-free. In fact, one of the most popular uses of acupuncture is to reduce chronic pain throughout the body in a natural way, without the need for medications that can cause unwanted side effects.

Most of the studies investigating acupuncture to date have examined whether acupuncture can safely reduce pain and work as a natural painkiller. Meanwhile, researchers will continue to study whether or not it might help with other conditions, too – including anxiety, depression, inflammation, hot flashes, side effects of chemotherapy and insomnia.

How does acupuncture compare to dry needling? While acupuncture focuses on addressing the flow of energy around the body and bodily organs, dry needling focuses on stimulating a specific trigger point that is leading to pain and disability.

How Does Acupuncture Work?

Acupuncture is considered to be a family of procedures, not one single exact approach to pain or disease management. All acupuncture practices involve the stimulation of specific points on the body using a variety of techniques, usually needles. The type of acupuncture that has been studied most so far in clinical, scientific research settings is the type that uses thin, solid, metal needles to lightly penetrate the skin.

Acupuncture is usually done by hand, with a trained practitioner carefully inserting the needles into specific points in the body very shallowly into the skin. Normally about 10 to 20 thin needles are used at one time. The needles are small enough to fit inside of a normal-sized needle that would be used to take blood, making the process pretty painless for most people.

There are also types of acupuncture that use light electrical stimulations that flow through the needles, or no needles at all. For example, acupressure is often thought of as simply “acupuncture without the needles” and uses targeted massage-type techniques to stimulate energy in the body by pressing on certain points.

In addition, acupuncture is sometimes used in conjunction with moxibustion, another TCM practice that involves burning ground mugwort leaves to warm and stimulate certain trigger points in the body.

Acupuncture points, or “acupoints,” are specific locations on the body that are the focus of acupuncture treatments. TCM explains acupuncture as a technique for “balancing the flow of energy or life force,” and that energy can be reached by stimulating small specific channels on the body.

TCM practitioners believe that there is a flow, known as “qi” or “chi,” that is located in certain “meridians” throughout the body. Chi is thought to be what separates the sick from the healthy — and when chi is not balanced, illness, pain, poor sleep and fatigue can all occur.

Overall, there are 14 major energy-channel meridians on the body, with hundreds of points located along each meridian where acupuncture needles are inserted. These include some 360 different points on the hands, arms, feet, head, back and over the major organs. The belief is that by inserting needles lightly into certain points on the body, the chi flow can be tapped into and the patient’s energy can be rebalanced.

Acupuncture points tend to be located where nerves enter a muscle, the midpoint of a muscle, or at a point where muscle joins with bone. Some of the major acupuncture meridians include:

Lung meridian
Large intestine meridian
Stomach meridian
Spleen meridian
Heart meridian
Small intestine meridian
Urinary bladder meridian
Kidney meridian
Liver meridian

Uses

Currently, acupuncture is used to treat conditions like:

muscle spasms and pain
chronic back problems and pain
headaches, including reducing the frequency and intensity of migraines
neck pain, including a stiff neck
osteoarthritis
knee pain
allergies
digestive problems
mood, depression

Benefits

1. Helps Reduce Headaches and Migraines

In 2009, after researchers from the Center for Complementary Medicine at the University of Munich reviewed over 11 studies involving 2,137 acupuncture patients, they concluded that acupuncture “could be a valuable non-pharmacological tool in patients with frequent chronic tension-type headaches.”

The review looked at multiple clinical trials comparing the effects of acupuncture sessions to “sham” (placebo-type of acupuncture) sessions and to receiving no treatment at all for the relief of migraine headache pain. In particular, both the group that had needles randomly placed and the group that had strategically placed needles experienced a reduction in headache symptoms. The control group did not experience any change.

However, in the followup survey, the group that had the real acupuncture treatment continued to have both a decrease in the number of headache days and headache pain intensity.

2. Improves Chronic Pain, Including for the Back, Neck, Knee or Arthritis Pain

Acupuncture was proven to be more effective for improving chronic back pain than no acupuncture treatment in a 2006 study conducted by the University Medical Center of Berlin. In patients with chronic low back pain, there was a significant difference in pain reported between groups of patients receiving acupuncture over eight weeks versus those not receiving any treatment.

Even more impressive is a 2012 study done by Memorial Sloan-Kettering Department of Epidemiology and Biostatistics aimed to determine the effect of acupuncture for four chronic pain conditions: back and neck pain, arthritis, chronic headache and shoulder pain.

The researchers reviewed clinical trials involving over 17,000 patients, and the results showed that patients receiving acupuncture had less pain than patients in the placebo control group for back and neck muscle aches and pain, osteoarthritis, and chronic headaches. The conclusion was that acupuncture is effective for the treatment of chronic pain and is “more than just a placebo effect, therefore it’s a reasonable referral option for doctors.”

Often acupuncture is used in tandem with cupping therapy for natural pain relief.

3. Helps Treat Insomnia

Beijing University of Chinese Medicine conducted a large meta-analysis in 2009 that showed a beneficial effect of acupuncture on reducing insomnia symptoms, compared with no treatment.

The analysis found that in patients who were taking medications or herbal treatments to help with sleep, adding acupuncture therapy showed better effects than taking the medications or herbs alone. Another benefit was that unlike many sleep medications, the acupuncture sessions had no adverse side effects at all.

4. Improves Recovery from Cancer and Chemotherapy

According to the National Cancer Institute, several studies show that acupuncture can help boost immunity and speed up recovery following cancer treatments. One randomized trial, for example, found that acupuncture treatment enhanced immunity, platelet count and prevented a decrease in healthy cells after radiation therapy or chemotherapy when compared to receiving no acupuncture.

Researchers reported that the patients in both acupuncture treatment groups also experienced less pain from treatments, improvements in quality of life and a decrease in various negative side effects of chemotherapy, such as nausea.

5. Helps to Prevent Cognitive Decline

Some early research has showing new information about the effectiveness of acupuncture on Parkinson’s. Studies show that can relieve age-related cognitive decline symptoms as it generates a neural response in areas of the brain — such as the putamen and the thalamus — that are particularly affected by Parkinson’s disease.

In a 2002 study done by the Department of Neurology at the University of Maryland School of Medicine, after 20 Parkinson’s patients were treated with acupuncture for 16 sessions, 85 percent of patients reported subjective improvements of individual symptoms, including tremor, walking, handwriting, slowness, pain, sleep, depression and anxiety. There were no adverse effects.

6. Supports Pregnancy, Labor and Postpartum Health

Many doctors are now recommending acupuncture as a treatment to reduce stress, balance hormones and ease the anxiety and pain of pregnancy and labor.

It’s considered a safe treatment for many of the common symptoms during pregnancy — to ease the physical and emotional strain on the body — as well as after the baby is born to help with any mood, depression, mental or physical symptoms the mother may experience. It can even be used right before the baby is due to prepare the body for labor.

Note: There are a few acupuncture points that a trained acupuncturist will avoid during pregnancy.

7. May Help Alleviate Polycystic Ovary Syndrome

Research suggests acupuncture may benefit those suffering from polycycstic ovary syndrome (PCOS), the most common endocrine disorder in women of reproductive age, by “increasing blood flow to the ovaries, reducing ovarian volume and the number of ovarian cysts, controlling hyperglycaemia through increasing insulin sensitivity and decreasing blood glucose and insulin levels, reducing cortisol levels and assisting in weight loss and anorexia.”

More research is needed to know the true efficacy of this treatment, though. Similarly, other research found electro-acupuncture intervention benefited study participants with PCOS more than physical exercise or no intervention.

What to Expect

An acupuncture session works something like this:

First, the acupuncturist will speak with the patient about their pain and health-related goals.
Then they will usually look at the patient’s tongue and press on their vital organs to see if there is anything noticeable contributing to an imbalance.
The acupuncturist will then use sterile, disposable small needles and will place them along specific “meridians” on the body.
The acupuncturist will check for “pulses” on the body by gently placing their fingers or hand on the patient’s body to feel how the patient’s energy is flowing. Redness can also occur around a needle site, and this is thought to be a sign that as energy is not balanced in that area.
The needles will usually stay in for a short period of time while the patent’s energy is reworking and balancing itself.
After the needles are removed, the patient can go about their day and are usually advised to drink plenty of water in an effort to help the detoxifying process.

Risks and Side Effects

The National Institute of Health reports that “relatively few complications from using acupuncture have been reported.” However, complications can occur with nonsterile needles are used alongside an “improper delivery of treatments.” If this occurs, seriously adverse effects can occur, such as infection, punctured organs and even injury to the central nervous system.

Therefore, it’s important to always go to a practitioner that is well-trained in acupuncture as well as to a facility that is very careful about using clean needles. The good news is that the FDA regulates acupuncture needles as medical devices and requires that the needles be “sterile, nontoxic, and labeled for single use by qualified practitioners only.”

As far as how much acupuncture is needed before seeing results, firm clinical guidelines have yet to be established. Acupuncture is usually recommended as a complimentary treatment method — as something to try in addition to other pain management techniques, such as physical therapy, exercise and reducing inflammation through a healthy diet.

The post Acupuncture Benefits for Chronic Pain, Headaches & More appeared first on Dr. Axe.

Dry Needling for Muscle Pain & Headache Relief

Christine Ruggeri, CHHC — Mon, 22 May 2023 15:20:33 +0000

Dry needling is a form of alternative therapy is used to release tight muscle bands that are associated with trigger points — or hard “knots” within a muscle that can cause pain over a large area — with a very thin needle placed in strategic regions of the body by a trained physical therapist, physician or chiropractor.

Sometimes these trigger points (or even muscle spasms) can make it difficult to perform everyday tasks because there is pain every time the area is touched, and the pain can even radiate to nearby areas of the body.

Learn how dry needling works, how it compares to acupuncture and its many uses.

What Is Dry Needling?

Dry needling is a treatment that involves a very thin needle being pushed through the skin in order to stimulate a trigger point. Dry needling involves the insertion of a needle without the use of injection into muscles, ligaments, tendons, subcutaneous fascia and scar tissue, while wet needling involves hollow-bore hypodermic needles that deliver corticosteroids, anesthetics, sclerosants and other agents. Dry needling is also referred to as trigger point dry needling (TDN) and intramuscular manual therapy.

Dry needling is different than acupuncture, which is intended to unblock energy meridians and help create balance within the bodily system. While acupuncture focuses on addressing the flow of energy around the body and bodily organs, dry needling focuses on stimulating a specific trigger point that is leading to pain and disability.

Myofascial trigger points are a common type of pain. The word myofascial means muscle tissue (myo) and the connective tissue in and around it (fascial). These trigger points are usually the result of a muscle injury, such as common running injuries or repetitive strain. “From a pain science perspective, trigger points are constant sources of peripheral nociceptive input leading to peripheral and central sensitization,” according to a study in the Journal of Manual and Manipulative Therapy.

In other words, trigger points are painful when pressed on and can create pain in another area as well, which is called referred pain. It can even generate something called hyperalgesia, which is an increased sensitivity to pain and which is often the result of damage to nociceptors or the peripheral nerves.

For example, trigger points in the muscles of the shoulder, neck and face are a common source of headaches because the trigger point refers pain to the head. According to research published in Current Pain and Headache Reports, muscle overtraining or direct trauma to the muscle can lead to the development of trigger points.

Trigger points can develop during occupational, recreational or sports activities when muscle use exceeds muscle capacity and normal recovery is disturbed. Dry needling differs from other types of physical therapy because it focuses on stimulating these trigger points and releasing the tension in order to alleviate pain.

How Dry Needling Works

The solid filament needle used in dry needling allows the healthcare practitioner (usually a licensed physical therapist) to target tissues that are not manually palpable, such as the subscapularis, iliacus and lateral pterygoid muscles.

Here are the basic steps of deep dry needling therapy:

When using dry needling techniques for the treatment of trigger points, the physical therapist will palpate the target muscle for a taut band (or area of tense muscles) and identify the hyperirritable spot, thereby confirming the trigger point that needs to be treated.
The needle is typically in a tube and it is fixed with the non-needling hand against the trigger point using a pincer grip or flat palpation depending on the location and orientation of the muscle. A palpation is when the physical therapist feels with her fingers or hands to pinpoint areas of tenderness. With the needling hand, the needle is gently loosened from the tube and the top of the needle is tapped or flicked by the physical therapist, allowing the needle to penetrate the skin.
With deep dry needling, the needle is guided toward the trigger point until the physical therapist feels resistance or notices that the patient has a local twitch response. A local twitch response is a spinal cord reflex that creates an involuntary contraction that can be triggered by a snapping palpitation or penetration with a needle. Research shows that the local twitch response is the result of an alleviation or mitigation of some sort. This can be due to a release of immune system related chemicals, inflammation or even spontaneous electrical activity. When the patient has an involuntary twitch response, that suggests that the needle has hit the right spot.
When the needle has located the trigger point, as suggested by the local twitch response, the physical therapist will focus on this specific area or other neighboring areas by drawing the needle back toward the layer of tissue directly under the skin without taking it out of the skin.
The needle will then be redirected toward the remaining trigger points until local twitch responses have stopped or the patient can no longer tolerate the needling at that site.
When the needle is withdrawn from the skin, pressure is then applied directly to the skin over the insertion in order to aid in the prevention of possible swelling or soreness.

During superficial dry needling therapy, the needle is placed just slightly into a muscle in the vicinity of a trigger point, but the local twitch response is not induced. The needle will be kept in place for about 30 seconds and then withdrawn. If the trigger point still appears to be sensitive after the first round, the needle will be placed in the same area again for 2 minutes.

With superficial dry needling, the physical therapist will try to alleviate trigger point sensitivity with these shorter intervals of therapy, repeating this process until he/she notices a difference. Superficial dry needling is the chosen technique for patients who cannot tolerate deep dry needling or who cramp or become stiff easily.

Common Uses

Dry needling involves using a thin filiform needle to penetrate the skin and stimulate underlying myofascial trigger points, muscular and connective tissues in order to relieve pain and movement impairments.

Trigger points have been identified in numerous diagnoses, and dry needling has been used in the following musculoskeletal conditions and other diagnoses:

shoulder pain (like thoracic outlet syndrome)
rotator cuff pain
biceps tendinitis
iliotibial band syndrome
Achilles tendinitis
tendonitis
low back pain
tennis elbow
whiplash or neck pain (or a stiff neck)
headaches, including migraine and tension headaches
muscle strains
hip pain
temporomandibular pain (TMJ)
carpal tunnel
spinal dysfunction
pelvic pain and other urologic syndromes
post-herpetic neuralgia
complex regional pain syndrome
nocturnal cramps
phantom pain
joint dysfunction

This alternative therapy is also used to treat dysfunctions in skeletal muscle, fascia and connective tissue. It reduces and restores impairments of body structure and function, and can lead to improved activity and participation.

Benefits

1. Reduces Pain

Several studies have demonstrated immediate or short-term improvements in pain or disability by targeting trigger points with dry needling.

In a study published in the Journal of Orthopaedic & Sports Physical Therapy, researchers analyzed the results of the best clinical studies that have been conducted thus far to determine whether or not dry needling helps to reduce neck and arm pain, both common areas for trigger point development.

The researchers found that dry needling can be an effective means of pain relief when dealing with myofascial pain syndrome, or the presence of painful trigger points and muscles. When this technique is used by a physical therapist, it serves as a beneficial treatment, especially when used in combination with other techniques such as exercise.

A study published in the American Journal of Physical Medicine and Rehabilitation suggested that dry needling significantly reduced shoulder pain by targeting a trigger point. In the study, 14 patients with bilateral shoulder pain and active myofascial trigger points in the bilateral muscles underwent dry needling therapy on one side and no therapy on the other side, which served as the control.

Dry needling physical therapy increased both active and passive range of motion of shoulder internal rotation, and the pressure pain threshold of the trigger points. Pain intensity of the treated shoulder was significantly reduced as well. The study provides evidence that dry needling a specific myofascial trigger point does reduce pain and sensitivity in that area.

In a 2016 Manual Therapy study, dry needling was used to treat the upper trapezius latent myofascial trigger point, or MTrP — pain in the upper back region — experienced by 60 females. All the participants reported a reduction in pain. As such, some therapists used it in tandem with cupping therapy for pain relief.

2. Alleviates Headache Pain

Dry needling is often used by healthcare providers to relieve symptoms in patients with certain types of headaches, including tension headaches, cervicogenic headache (which begins in the neck typically) and migraines.

A 2021 Physical Therapy study did a systematic review and meta-analysis, including of four high-quality clinical trials. It examined how dry needling affected headache pain intensity and related disability. For patients with tension-type headaches, dry needling “provided significantly greater improvement in related disability in the short term.”

Overall, the synthesis of results demonstrated that dry needling might significantly improve the following: headache frequency, health-related quality of life, trigger point tenderness, and also cervical range of motion in both tension and cervicogenic headaches. More research is needed to show that dry needling can alleviate migraine pain.

3. Improves Movement

Do patients undergoing dry needling therapy, in conjunction with movement-based therapy, experience more fluid movement?

A 2010 case report published in Acupuncture in Medicine treated four international female volleyball athletes during a month-long intense competitive phase with dry needling therapy. Range of motion, strength and pain were assessed before and after treatment and all scores were improved post treatment. The athletes were able to continue with overhead activities, which showed that dry needling did not cause functional weakness and reduced range of motion immediately after treatment.

These cases support the use of dry needling in elite athletes during a competitive phase with short-term pain relief and improved function in shoulder injuries.

4. Speeds Up the Recovery Process, Including from Whiplash

Patients who undergo dry needling therapy experience less pain quickly; in fact, most patients feel the benefits immediately after their first treatment. According to reports published by the Journal of Orthopaedic & Sports Physical Therapy, patient function is restored much more quickly when dry needling is incorporated as part of the total package.

A study conducted at the University of Queensland in Australia investigated the effectiveness of dry needling for chronic whiplash, which is associated with sensory hypersensitivity and has poor responsiveness to physical treatments such as exercise. In order to enhance the treatment outcomes of an exercise intervention, dry needling was used in conjunction with exercise to address the sensory hypersensitivity of whiplash.

Because exercise programs alone did not fully eliminate the symptoms of whiplash after three months of treatment, the physical therapists added dry needling to the treatment plan in order to speed up the healing process, reduce the economic cost of treatment and minimize pain and disability.

Precautions

Dry needling is appropriate for nearly all patients who do not have a significant needle phobia or other anxiety about being treated with needles. Like any type of therapy, dry needling may deliver unintended side effects, such as pain at the stop of needle insertion, muscle soreness, fatigue and bruising. In the hands of a skilled physical therapist, dry needling is a safe and effective treatment option and the patient will see benefits in range of motion and joint use right away.

It’s normal that it may take several dry needling therapy sessions before the muscle is fully functional again. This is because trigger points are located under deep layers of muscles, so it typically takes several sessions for the changes to take full effect. But studies indicate that patients will notice the difference right after each treatment.

Dry needling is also known to be relatively painless. Generally, the needle insertion is not felt and the local twitch response only provokes a very brief pain response, feeling more like a shock or cramping sensation. A local twitch response is a therapeutic response that serves as a sign that the needle has hit the trigger point, so it’s actually a good and desirable reaction.

Caution is warranted with younger patients; based on empirical evidence, dry needling is not recommended for children younger than 12 years of age. If a child is undergoing dry needling, parent and child’s consent is needed and the child should fully understand the procedure before treatment begins.

Final Thoughts

Dry needling is a common treatment technique in orthopedic manual physical therapy.
Dry needling involves a very thin needle being pushed through the skin in order to stimulate a trigger point that causes pain and disability.
During a dry needling session, the needle penetrates the trigger point, which is known when there is a local twitch response. This response suggests that the trigger point is being stimulated and there will be a therapeutic response.
Dry needling is a safe and effective treatment option for patients who are not afraid of needles.
Patients who undergo dry needling will see benefits in range of motion and joint use right away. Sometimes several sessions are necessary in order to fully eliminate the trigger point.

The post Dry Needling for Muscle Pain & Headache Relief appeared first on Dr. Axe.

Explore the Therapeutic Benefits of Moxibustion & Healing Heat

Christine Ruggeri, CHHC — Sat, 13 May 2023 12:00:46 +0000

Most people are familiar with acupuncture, a form of treatment used frequently in traditional Chinese medicine. Moxibustion, another therapeutic method that’s often used along with acupuncture, is less known by the general public. It involves burning ground mugwort leaves to warm and stimulate certain trigger points in the body.

Used since about 500 BCE, moxibustion is believed to improve the flow of energy and blood in the body. It has been shown to improve health conditions such as digestive disorders, gynecological issues, pain and poor immune system.

What Is Moxibustion?

Moxibustion is a traditional Chinese medicine therapy that involves the burning of a dried herb called “moxa” on or near specific points on the body. Moxa, which also goes by mugwort, is processed into various forms, such as sticks, cones or loose threads, for use in moxibustion.

During a moxibustion session, the moxa is ignited and held close to the skin or placed on acupuncture needles to generate heat. The heat produced by moxibustion is believed to stimulate the flow of Qi (or energy) and blood in the body, promoting healing, balancing the body’s energy systems and expelling pathogens.

Moxibustion can be used as a standalone therapy or in conjunction with acupuncture. There are different techniques of moxibustion, including direct moxibustion that involves placing the moxa directly on the skin, and indirect moxibustion, which involves using a medium such as ginger, garlic or salt to separate the moxa from the skin.

The choice of technique depends on the individual’s condition and the practitioner’s expertise.

This traditional Chinese therapy is used to improve various conditions, such as pain, arthritis, digestive disorders, menstrual irregularities and to support overall wellness.

Uses/Benefits

Moxibustion is believed to offer several potential uses and benefits, including the following:

1. Pain Relief

Moxibustion is often used to alleviate various types of pain, such as joint pain, muscle tension, back pain and menstrual cramps. The heat generated by moxibustion is thought to help improve blood circulation and relax muscles, providing relief from pain.

One study published in the journal Medicine found that moxibustion had significant effects on pain in patients with rheumatoid arthritis. The herbal remedy has also proved to be effective for menstrual pain in human trials.

2. Digestive Disorders

Moxibustion can be used to support digestive health by stimulating the digestive system and promoting better digestion. It may be employed for digestive symptoms such as bloating, indigestion and diarrhea.

A study published in the World Journal of Gastroenterology suggests that moxibustion with acupuncture, which allows an additional acupoint target and thermal stimulation, is an effective therapeutic for irritable bowel syndrome.

3. Gynecological Issues

Moxibustion is sometimes used to address gynecological concerns, including menstrual irregularities and cramping, hot flashes, fertility support, and breech presentation in late-stage pregnancy. Specific points and techniques may be utilized to encourage hormonal balance and optimal uterine positioning.

A study published in the Journal of Pain Research concluded that moxibustion was effective in reducing premenstrual cramping.

An overview of systematic reviews conducted in 2019 indicates that there’s a positive correlation between moxibustion and reducing the number of breech presentations during pregnancy. Researchers indicated that in some treatments, moxibustion is used in combination with acupuncture or other repositioning techniques.

4. Immune Support

Moxibustion is believed to have immune-enhancing properties. By stimulating specific acupuncture points, it may help strengthen the body’s resistance to illness and support overall immune function.

One study conducted in China showed that moxibustion treatment was able to improve immune function of children with cerebral palsy.

5. General Wellness

Moxibustion can be utilized as part of a preventive health care approach to promote overall well-being and balance in the body. It aims to harmonize the flow of Qi and maintain the body’s natural state of equilibrium.

Research published in Evidence-Based Complementary and Alternative Medicine found that six weeks of treatment with moxibustion improved general health and vitality in adult participants when compared to placebo treatment. The moxibustion group also associated treatment with better physical and mental quality of life.

How to Do It

While self-administered moxibustion is possible, it is generally recommended to have it performed by a trained practitioner or licensed acupuncturist for safety and effectiveness. If you are interested in trying moxibustion at home, it is important to receive proper instruction and guidance from a qualified practitioner beforehand.

Certain areas of the body may be challenging to reach or may require precise point location, which makes self-administering more challenging and may require the help of a partner if you’re using the remedy at home.

Here’s a general overview of how moxibustion is typically done under the care of a trained practitioner:

Select the appropriate type of moxa: Moxa is available in different forms, such as sticks, cones or loose threads. The choice of moxa depends on the specific technique and the practitioner’s preference.
Prepare the treatment area: The practitioner will first ensure the treatment area is clean and comfortable for the patient. She may place a protective barrier, such as a piece of ginger, garlic or salt, on the skin to prevent direct contact with the burning moxa.
Ignite the moxa: The practitioner will then light the moxa, allowing it to smolder and produce heat. The leaves can be ignited directly or indirectly, depending on the specific technique used.
Apply the moxa: The burning moxa is held near or applied to specific acupuncture points or areas of the body where treatment is needed. The practitioner will control the distance and duration of the moxa application, ensuring it is comfortable for the patient.
Monitor and adjust: Throughout the session, the practitioner will closely monitor the patient’s comfort level and adjust the moxa as necessary. He may also ask for feedback from the patient to ensure the heat is not too intense or causing discomfort.
Complete the session: Once the desired therapeutic effect has been achieved or the treatment time is complete, the practitioner will extinguish the moxa completely and end the session.

It’s crucial to emphasize that moxibustion should only be performed by trained professionals who have a thorough understanding of the technique. They can assess the specific needs of the individual, choose appropriate moxibustion techniques, and ensure the safe and effective application of moxa.

Is It Safe? Precautions and Practitioners

When performed by trained practitioners, moxibustion is generally considered safe. However, as with any therapeutic intervention, there are potential side effects and considerations to keep in mind.

Moxibustion involves the application of heat, and there is a risk of skin burns if the moxa is applied too closely or for too long. Proper precautions should be taken to ensure the moxa is used at a safe distance and duration, and protective barriers may be utilized to prevent direct contact with the skin.

Burning moxi also produces smoke and odor, which may be bothersome to some individuals. Providing adequate ventilation can help minimize any discomfort or respiratory issues.

A systematic review of case reports published in Evidence-Based Complementary and Alternative Medicine indicates that the position, duration, distance between moxa and skin, proficiency of practitioners, and condition of patients are all factors that play a role in potential moxibustion side effects.

Researchers suggest that the risks of moxibustion use may include:

Allergies
Burns
Infection
Coughing
Nausea
Vomiting
Fetal distress
Premature birth
Hyperpigmenation

Moxibustion is sometimes used in specific circumstances during pregnancy, such as to encourage optimal fetal positioning. Pregnant individuals should seek guidance from a qualified health care professional or licensed acupuncturist experienced in prenatal care to ensure appropriate application and safety.

To ensure the safe and effective use of moxibustion, it is recommended to consult with a qualified health care professional or a licensed acupuncturist who can assess your specific needs, provide personalized guidance, and address any potential risks or contraindications based on your individual health profile.

Conclusion

Moxibustion is a traditional Chinese medicine therapy that involves the burning of a dried herb called “moxa” on or near specific points on the body.
The heat produced during a moxibustion session is believed to stimulate the flow of Qi (or energy) and blood in the body, promoting healing and balancing the body’s energy systems.
Moxibustion is believed to improve the flow of energy and blood in the body. It has shown in studies to improve conditions such as digestive disorders, gynecological issues, pain and low immunity.

The post Explore the Therapeutic Benefits of Moxibustion & Healing Heat appeared first on Dr. Axe.

Red Light Therapy: Does It Work to Boost Overall Health?

Jillian Levy, CHHC — Tue, 09 May 2023 14:30:31 +0000

The year 2020 marked the 60th anniversary for medical laser treatments like red light therapy (RLT) and green light therapy, providing a host of evidence regarding their benefits.

Through emitting red, low-light wavelengths through the skin, red light therapy may naturally jump-start the process of tissue recovery and other forms of rejuvenation. It’s believed to work in such ways as increasing blood flow and stimulating collagen production.

Red light therapies have come a long way, but do they really work? Clinical studies show that, yes, red light box therapies have certain healing capabilities and medical applications, thanks to the way they positively affect the human endocrine and immune systems.

This treatment is now cleared by the U.S. Food and Drug Administration for conditions like chronic joint pain and slow-to-heal wounds, and in the near future, we can expect to see more approvals as research continues to unfold.

What Is Red Light Therapy?

Red light therapy involves having low-power red light wavelengths emitted directly through the skin, although this process cannot be felt and isn’t painful because it doesn’t produce any heat.

Red light can be absorbed into the skin to a depth of about eight to 10 millimeters, at which point it has positive effects on cellular energy and multiple nervous system and metabolic processes. This type of light is considered “low level” because it works at an energy density that’s low compared to other forms of laser therapies.

If you’ve never heard of red light therapy before, you might already be familiar with other terms that are used to describe this treatment, such as photobiomodulation (PBM), low-level light therapy (LLLT), biostimulation (BIOS), photonic stimulation or simply light box therapy.

Although there is still controversy over this treatment and more research is needed, according to some reports, there are virtually no known adverse side effects of red light therapy treatments, but there is a growing list of many anti-aging benefits.

How does it work? A 2012 report published in Annals in Biomedical Engineering stated that red light is used in three primary ways: “to reduce inflammation, edema, and chronic joint disorders; to promote healing of wounds, deeper tissues, and nerves; and to treat neurological disorders and pain.”

It’s been found to help promote stronger immunity and longevity by increasing cell proliferation and migration, as well as modulating levels of cytokines, growth factors and inflammatory mediators.

Leanne Venier — an engineer, scientist and expert in light frequencies and the healing effects of color therapy — explains that red light is naturally attention-getting, energizing, stimulating and “representative of survival, joy and passion” in humans because of how it affects of the central nervous system.

According to her work, along with extensive research done by trustworthy organizations including NASA, red light can trigger the sympathetic nervous system and, therefore, activate the “fight or flight response.”

Being in fight-or-flight mode causes reactions like improved blood circulation, rapid heartbeats, increased sweating, high concentration and so on. Normally we think of activating our stress response as a bad thing, but this can also be healing because it carries nutrients to our cells and controls inflammatory responses.

Benefits/Uses

What is red light therapy used for? Studies have found that some of the ways red light wavelengths work to improve overall health include:

Increasing energy levels by promoting release of ATP (adenosine triphosphate) from cells’ mitochondria
Stimulating DNA/RNA synthesis
Activating the lymphatic system, an important part of our immune system that helps carry waste out of the body
Increasing blood flow/circulation, thereby helping bring more oxygen and nutrients to our cells and tissues
Forming new capillaries (small blood vessels)
Improving natural production of collagen and fibroblasts, important for skin care and joint and digestive health
Repairing and restoring damaged soft connective tissue
Stimulating or decreasing inflammation, which helps control our natural healing capabilities
Lowering effects of oxidative stress/free radical damage, which is associated with many effects of aging

Here’s more about the major red light therapy benefits backed up by scientific studies:

1. Increased Immunity and Reduced Side Effects of Cancer Treatments

Research done by NASA has shown that red light technology can successfully reduce symptoms experienced by cancer patients, including painful side effects caused from radiation or chemotherapy.

Using far red/near-infrared light-emitting diode devices (called HEALS in some studies) has been shown to release long wavelength energy in the form of photons that stimulate cells to aid in healing.

NASA tested whether this treatment could benefit patients with oral mucositis, a very common and painful side effect of chemotherapy and radiation. The researchers concluded that 96 percent of patients experienced improvement in pain as a result of the HEALS treatment.

They stated, “The HEALS device was well tolerated with no adverse affects to bone marrow and stem cell transplant patients….The HEALS device can provide a cost-effective therapy since the device itself is less expensive than one day at the hospital.”

Similar HEALS technology is also now being utilized for the treatment of pediatric brain tumors, slow-healing wounds or infections, diabetic skin ulcers, and serious burns.

2. Wound Healing and Tissue Repair

Light in the spectral range of 600 to 1,300 nanometers has been found to be useful for promoting wound healing, tissue repair and skin rejuvenation, although it does this through a different mechanism of action compared to many other laser resurfacing treatments.

Most laser therapies used in dermatology offices use intense pulsed light to promote skin rejuvenation by inducing secondary tissue repair. In other words, they cause intentional damage to either the epidermis or the dermis of the skin in order to trigger inflammation, followed by healing.

RLT actually bypasses this initial destructive step and instead directly stimulates regenerative processes in the skin through increased cellular proliferation, migration and adhesion.

It may also help treat skin conditions through regeneration of fibroblasts, keratinocytes and modulation of immune cells (including mast cells, neutrophils and macrophages) all found within skin tissue.

3. Anti-Aging Effects for Skin and Hair Loss

One use of red light laser therapy that’s growing in popularity is treating skin conditions and reversing signs of aging on the skin (i.e, wrinkles and fine lines).

Results from a 2014 study published in Photomedicine and Laser Surgery demonstrated both efficacy and safety for red light therapy in promoting anti-aging skin rejuvenation and intradermal collagen increase when compared against controls. Researchers concluded that red infrared therapy “provides a safe, non-ablative, non-thermal, atraumatic photobiomodulation treatment of skin tissue with high patient satisfaction rates.”

Subjects treated with RLT experienced significantly improved skin complexion, improved skin tone, improved texture/feeling, reduced skin roughness, reduced signs of wrinkles and fine lines, and increased collagen density as measured through ultrasonographic tests. Patients with rosacea and redness have also found relief using PBM for skin care, even those who are unable to tolerate higher-heat laser therapies.

Yet another anti-aging effect of red light therapy is potentially reversing hair loss and stimulating follicle hair growth, which works in many of the same ways as red light therapy for wound healing. Results regarding hair growth have been mixed according to studies, but at least a moderate portion of both male and female patients have had positive results for reversing baldness/hair loss when using PBM.

4. Improved Joint and Musculoskeletal Health

RLT is now being used to treat arthritis symptoms thanks to its capability of stimulating collagen production and rebuilding cartilage.

A 2009 Cochrane review of red light therapy for rheumatoid arthritis concluded that “LLLT could be considered for short-term treatment for relief of pain and morning stiffness for RA patients, particularly since it has few side-effects.”

Even in those who don’t suffer from arthritis but have other signs of tissue damage or degeneration due to aging, LLLT can still be beneficial. As a 2009 study published in The Lancet showed, “LLLT reduces pain immediately after treatment in acute neck pain and up to 22 weeks after completion of treatment in patients with chronic neck pain.”

Other studies have found that even when patients with musculoskeletal disorders don’t experience less pain from red light therapy treatments, they have a high chance of experiencing “significantly improved functional outcomes,” such as better range of motion.

Cellular rejuvenation and increased blood flow due to red light therapy are two key aspects of improving joint and tissue health. Decreasing oxidative damage, which degenerates joints, and modulating inflammation are other ways that LLLT benefits soft/connective tissue.

5. Improvement in Sleep Quality

The human body requires exposure to natural light that is only found outdoors in order to regulate various biological systems. When we spend all day indoors and hardly “see the light of day,” our cellular energy systems and circadian rhythms suffer, leading to issues like poor sleep, fatigue, mood-related issues and weight gain.

If you can’t get outside more, RLT is a simple way to expose your body to more natural light. This can help reset your “circadian clock” and aid in the release of melatonin needed for healthy sleep.

6. Improved Mood

Another way to explain the benefits of red light is through the lens of Eastern medicine. Ask a Traditional Chinese Medicine practitioner how light helps improve health, immunity and recovery, and he or she will likely compare it to acupuncture’s mechanism of action:

Light is a form of energy, and our bodies are just big energy systems.
Light has the power to stimulate specific meridian points and chakra zones in the human body.
Red is said to stimulate the first chakra because it correlates most strongly with our survival instinct (hence why it gives us energy and makes us act quickly, in order to motivate us to pursue things like money, food, sex, power, etc.).
Red light therapy research suggests that this type of light can naturally be energizing and correlated with improved moods by increasing self-confidence, positivity, passion, joyfulness, laughter, social awareness, conversation skills and sensory stimulation.

Unproven Claims

Although studies suggest that RLT can provide the benefits described above, there still isn’t sufficient evidence available to determine whether it can help treat other conditions, such as cancer, clinical depression and severely compromised immune function.

It’s also not the only type of wavelength that offers benefits. As explained more below, you may have better results with blue wavelengths, and even saunas, if you’re dealing with skin or muscular conditions.

Similar Treatments

Red Light Therapy vs. Blue Light Therapy

Blue and red light therapies, two forms of phototherapy (which also includes sun lamps), have some similar benefits and uses, although they work in different ways.
The mechanism of action of both is still not entirely well-understood, but it’s believed that PBM devices produce light with wavelengths similar to those of blue light lasers only with broader output peaks. (They’re less monochromatic and don’t produce heat or friction.)
Blue light is more commonly used at home from light-emitting devices, especially for the treatment of acne. It’s been found that blue light reaches the sebaceous (oil) glands in the skin and can help kill porphyrins, which are compounds inside acne bacteria.
Red light is believed to penetrate the skin deeper and may also help acne and other skin disorders by reducing inflammation and improving healing.
Blue light and red light can be emitted from tabletop light therapy devices (which are used at home and usually weaker, requiring about a total of 30 minutes to one hour of treatment time twice per day) or from stronger devices used in doctors’ offices that work quicker (sometimes within just several minutes or less).
The Wellman Center for Photomedicine at Massachusetts General Hospital explains that there’s still widespread uncertainty and confusion surrounding the mechanisms of action of these light therapies, especially LLLT, at the molecular, cellular and tissue levels. There are also a large number of parameters for doctors to consider before treating individual patients (wavelength, fluence, irradiance, treatment timing and repetition, pulsing, and polarization) that can add to the confusion and patient variability in terms of results.

PBM (Photobiomodulation) vs. Infrared Sauna Treatment

Saunas use heat to produce biological effects, while red light therapy devices do not achieve results by heat alone.
Infrared saunas work by heating objects inside the sauna room, as opposed to heating the air itself like traditional saunas. They do this using charcoal, carbon fiber or other types of emitting surfaces to deliver infrared heat.
Heat is a form of stress that can have certain health benefits, such as improving cardiovascular health, detoxification and physical performance. However, the purpose of PBM is to emit light right into your skin to positively affect cells, rather than using heat. These two therapeutic approaches can be combined since they each have unique effects, so don’t be afraid to try both.

How often should you do red light therapy?

Each individual will react to RLT somewhat differently. A general recommendation is to try this form of therapy consistently for about eight to 12 weeks.

You can begin with shorter sessions and consider increasing your time once you monitor your reaction. For best results, aim to complete three to five sessions per week for the first one to four weeks.

Risks and Side Effects

Is red light therapy dangerous? Although low-level laser light therapy seems to be very well-tolerated and unlikely to cause side effects, it still remains controversial whether it can help all patients.

One difficulty that researchers have had gathering results from studies on red light therapy is pinpointing which light ranges are optimal for treating different health conditions and different patients.

Certain published study results have found that RLT can cause negative reactions when an inappropriate choice of light source or an inappropriate dosage is used. There is an optimal dose of light for any particular application, and in the case of red light therapy, often lower doses are found to be more effective than higher doses.

What are the side effects of red light therapy? These can possibly include burning, swelling, dizziness, muscle weakness or nausea.

Keep in mind that seeing results from red light treatments might take patience and that responsiveness is expected to vary. Be sure to work with a qualified PBM practitioner whenever receiving treatments and report any side effects.

Final Thoughts

What is red light therapy (sometimes called near-infrared light, PBM or photobiomodulation, LLLT or low-level laser therapy)? It involves emitting red and near-infrared wavelengths through the skin.
How does red light therapy work? It can help stimulate cellular rejuvenation, increase blood flow, stimulate collagen, fight free radical damage and more.
Health benefits of PBM include assisting with conditions such as cancer treatment side effects, skin conditions like rosacea and wounds, wrinkles or fine lines, hair loss, arthritis symptoms, musculoskeletal disorders, and neurological damage.
Red light therapy side effects are rare, as it’s well-tolerated by most, but results can vary.

The post Red Light Therapy: Does It Work to Boost Overall Health? appeared first on Dr. Axe.

Cupping Therapy Benefits for Pain, Stiffness & Skin Health

Jillian Levy, CHHC — Thu, 04 May 2023 19:55:01 +0000

Relatively unknown to most people living in the West until recently, cupping therapy is an alternative therapeutic method that has been popular in China since around 1000 B.C. Some records show that variations of cupping practices might actually be much older — possibly dating as far back as 3000 B.C. And for good reason. Cupping therapy has a host of health benefits that can often outweigh modern medicine techniques.

One of the biggest advantages to trying alternative practices like cupping therapy, acupuncture or massage therapy is that these methods don’t pose the risk for unwanted side effects like pharmacological drugs or surgery do.

In fact, there’s really no downside to trying alternative practices like cupping, since studies show they can help boost immune function and speed up healing time without the use of any medications or even herbs. And these are just some of the benefits of cupping therapy.

What Is Cupping Therapy?

In China, cupping therapy is considered a special healing skill, and it’s often passed down from one generation to the next. Ancient texts state that cupping was originally used by Taoist medical herbalists and was a popular way to treat ill royals and elitists.

Cupping healers throughout the years have successfully treated a variety of symptoms and diseases that couldn’t be cured by conventional methods, including pulmonary tuberculosis, colds, back pains, muscle spasms and pinched nerves. Traditionally cupping has also been used in patients with blood disorders (like anemia), rheumatic diseases like arthritis, fertility problems and mental illnesses.

While cupping therapies using heat have the longest history in Asian countries like China, Japan and Korea, a similar practice called “wet cupping” has also been used in the Middle East for centuries. Recently, cupping has become more popular in the U.S. and other Western nations, too, as some doctors have started implementing cupping and acupuncture into their patients’ treatment plans for naturally alleviating symptoms of pain, congestion and chronic infections without the need for drugs.

Today, you can find cupping therapy offered in many Traditional Chinese Medicine centers, some massage therapy locations, as well as certain holistic health centers.

Wondering if cupping really works? A 2012 report published in the Journal PLoS ONE reviewed 135 studies on cupping therapies published between 1992 and 2010. Researchers concluded that cupping is more than just a placebo effect — it has benefits similar to acupuncture or herbal treatments for treating various digestive, skin, hormonal and inflammatory diseases.

The British Cupping Society, which promotes cupping and helps patients find qualified cupping practitioners, states that cupping therapy can treat a variety of conditions safely, including:

Respiratory infections
Blood disorders, such as anemia and hemophilia
Joint pain caused by arthritis and fibromyalgia
Migraine and tension headaches
Muscle aches and stiffness (like a stiff neck)
Fertility and gynecological disorders
Skin problems such as herpes, eczema and acne
High blood pressure (hypertension)
Mental disorders, anxiety and depression
Food allergies and asthma
Varicose veins and cellulite

Benefits

Most of the validity of cupping as an alternative medical practice comes from its long history of use over the past 3,000 years. Cupping techniques have been used extensively to treat a range of disorders and symptoms, sometimes on their own, or other times in conjunction with other alternative practices. It’s common for cupping therapy to be used along with massage therapy, essential oils, acupuncture or even as an adjunct to “Western medicine” treatments.

What we do know from the limited scientific studies that have been done is that cupping works by expanding the capillaries and increasing the amount of fluid entering and leaving tissues. Cupping is thought to release tissues deep inside the body, relax tense muscles and ease stiffness associated with chronic back and neck pain, migraines, rheumatism and bone pain, and fatigue.

Some athletes have been known to use cupping therapy to naturally improve performance and reduce stiffness, muscle cramps, joint pains and scar tissue caused by injuries. Cupping targets soft tissue by applying local pressure to pain points and areas of swelling. As blood flow increases within vessels and capillaries, tissues receive much-needed nutrients and oxygen.

Cupping practitioners use pressure, heat, suctioning and needles above or below the site of injury, allowing for energy to travel along the “channels” (meridians) that pass through the injury. Besides this, cupping therapy seems to provoke a relaxation response in some people, which means it’s useful for lowering stress and its negative effects.

Here are five cupping therapy benefits:

1. Helps Reduce Pain, Including in the Lower Back

One of the most common reasons people turn to alternative treatment methods is because they’re looking for a safe way to naturally reduce joint pain and muscle pain. After reviewing dozens of randomized clinical trials testing cupping therapy in patients with pain of any origin, a report published in Evidence-Based Complimentary and Alternative Medicine found that cupping significantly reduced pain in people with low back issues compared to usual care treatments, showed positive effects in treating cancer pain compared with anticancer drugs and analgesics, and helped soothe pain associated with respiratory issues.

For help lowering pain, cups are commonly placed over the following areas: over the fleshy part of the shoulder blades, over the groin/loins, by the neck (for soothing tension headaches, toothaches or migraines) or around the lower back.

In fact, a 2022 systematic review and meta-analysis published in the journal Medicine studied the effectiveness of cupping therapy for lower back pain relief. It concluded that “wet cupping therapy effectively reduces the pain intensity of lower back pain.” In addition, both dry and wet cupping therapy improved the quality of life for those with lower back pain.

2. Alleviates Sore Muscles and Muscle Stiffness

Muscle soreness is a constant for most athletes as well as weekend warrior types, while muscle stiffness can affect people of all ages, particularly as the individual gets older. Cupping therapy has increasingly been used by sports team for athletes with these symptoms.

A 2022 study published in Frontiers in Bioengineering and Biotechnology examined muscle stiffness in the triceps region among its volunteers. It tested four cupping protocols, including two negative pressures at −225 and −300 mmHg and two durations at 5 and 10 minutes.

The results showed that 10 minutes of cupping was more effective at alleviating stiffness of the tricep’s deep layer than 5 minutes. This study provided “the first evidence that the dose of cupping therapy could significantly affect changes of triceps stiffness.” For improving clinical outcomes, the dose-response relationship will need further consideration.

3. Promotes Relaxation

It might seem counteractive, but cupping often helps alleviate physical complaints and allows people to enter a more relaxed state since it sedates the central nervous system. This is similar to acupuncture, which you might assume hurts and is uncomfortable but actually seems to help lower most patients’ stress responses and therefore offers protection against anxiety and depression.

How can cupping be relaxing? Just the act of laying still and being “taken care of” during cupping therapy sessions might have a positive effect on someone’s psychological well-being, which could be one reason why it’s used to lower mental illnesses. Once the cups are placed down and suctioned, they might need to remain still for up to 20 minutes, which forces stillness and silence on patients who might otherwise lead very hectic lives.

4. Boosts Skin Health

Cupping is used to reduce cellulite, acne and skin inflammation. As part of a skin-clearing or cellulite treatment, oil is commonly first applied to the skin before the cups are suctioned and moved around, bringing heat to the area along with various skin-healing ingredients depending on the type of oil used.

Because cupping improves blood flow and might help lower inflammation, some studies have found it to be equally or even more effective at treating acne compared to antibiotics. A meta-analysis of six studies showed that for improving acne, the cure rate of wet cupping was better than the cure rate following use of tanshinone, tetracycline and ketoconazole prescriptions.

5. Helps Treat Respiratory Issues and Colds

Commonly used to help nourish the lungs and clear away phlegm or congestion, cupping therapy can be useful for speeding up healing time from respiratory illnesses like the flu or common colds. Cupping helps improve immune function by moving blood and lymphatic fluid throughout the body, which is why it’s been associated with reductions in lung diseases (especially chronic coughs), allergies, infections and asthma.

Treating respiratory conditions like pulmonary tuberculosis is one of the oldest uses for cupping and was utilized long before prescriptions were available.

6. Improves Digestion

Acupuncture and cupping are both popular ways to improve digestion and reduce symptoms from disorders like irritable bowel syndrome. This might primarily be because they can lower a patient’s stress response, which is highly tied to healthy digestive functioning.

Throughout history, cupping therapy has been found to be beneficial for people with frequent stomach pains, diarrhea, acute gastritis, loss of appetite, gastrointestinal diseases and water retention. For digestive disturbances, cupping is commonly performed in the following areas: around the navel, over the bladder, around the kidneys or over the stomach.

Cupping Therapy vs. Acupuncture

Cupping and acupuncture are similar because they both promote optimal “Qi” by drawing energy and blood flow to areas of the body that are experiencing inflammation, prone to low lymphatic circulation or experiencing poor blood flow. Sometimes both practices are done together by placing an acupuncture needle into the patient’s skin and then covering the needle with a cup.

In terms of their history and benefits, according to Traditional Chinese Medicine (TCM) cupping and acupuncture both help dispel stagnation, which can lead to disease. Cupping and acupuncture follow the body’s lines of “meridians” along the back, promoting relaxation and breaking up tension while boosting energy flow (known as Qi, the “life force”). In other words, they’re useful for blood and lymph flow, which is how they might help reduce swelling and treat various infections or diseases.

Together, these methods resolve disturbed functions of Zang-fu, a collective term in TCM for internal organs, including the heart, liver, spleen, lungs and kidneys, along with the gallbladder, stomach, small intestine, large intestine and bladder.

Both practices are prescribed by TCM healers for treating the common cold or flu, fighting chronic stress, and promoting healing following pneumonia, bronchitis and musculoskeletal injuries. They do this by helping accumulated toxins to be released, blockages to be cleared, and veins and arteries to open up.

The theory behind using acupuncture and cupping simultaneously is that together they target tissue or muscles that have tightened up in response to an injury that has caused fibers to stick together and white blood cells to become stuck. Acupuncture uses tiny needles to increase the flow of blood to the affected area, but in people with injuries, performing cupping along with acupuncture might be more beneficial for easing swelling. That’s because increased blood flow alone won’t solve a painful tissue or muscular problem; the area also needs to be drained for the body’s healing process to begin and for extra fluids, white blood cells and heat to be released.

How It Works

Cupping involves the use of cups applied to a patient’s back in a series of positions in order to produce suction. The vacuum effect targets areas of skin and deep tissue within the back, which is beneficial for dulling pain, breaking up deep scar tissue, and relaxing tender muscles or connective tissue.

In this way, cupping is almost like the opposite of getting a massage since instead of applying pressure to swollen areas, it draws pressure out. For this reason. cupping is often done in patients who experience chronic lower back pain, muscle knots, tightness due to anxiety, swelling or stiffness.

The most popular technique for cupping, called “dry cupping” or “fire cupping,” involves a trained practitioner first placing cups on the patients back and then carefully heating the cups using fire. Sometimes a special cupping “torch” is used to light the cups on fire safely, or in other cases the cups are heated in hot water or oil. The hot cups are sealed off and held in place for five to 15 minutes on the patient’s back while they cool down, which produces a vacuum effect. This is considered a type of “fixed cupping” because the cups aren’t moved around but rather sit still.

The cups contract while on the patient’s skin, which causes suctioning, so the skin is then pulled into the cup, stretching out skin tissue and improving blood flow, which facilitates healing. To light the cups on fire, normally a cotton ball is soaked in rubbing alcohol and then lit, placed into the cup very quickly and then removed. The cups are then placed down on the patient’s skin, and as oxygen is removed, suctioning naturally occurs. “Moving cupping” is similar but involves applying massage oil to the skin first, which helps the heated cups glide over tense areas on the patient’s back.

Back when cupping first originated, animal horns, clay pots, brass cups and bamboo were used to create the cups, but today cups are commonly made out of more durable materials, such as glass or heat-resistant plastic and rubber. The exact type of cup used depends on the practitioner’s preference and the patient’s condition. Cups come in different materials, shapes and sizes, which means some are more useful for targeting certain ailments than others. Nowadays, fire suction cups made out of glass and plastic are the most common, followed by rubber cups. Silicone, bio-magnetic, electric and facial cups are other options.

There are several different cupping techniques used by practitioners today. While cupping using fire is the most common type (usually called “dry cupping”), two less common practices are called “bleeding cupping” and “wet cupping.” Heated and then cooled cups are the traditional way to create suction, but the vacuum effect can also be created with a mechanical suction pump, which is used in most wet cutting techniques.

The terminology used to describe various cupping techniques can get confusing, but “wet cupping” is the name given to the method used most often in parts of the Middle East. Wet cupping, or “bleeding cupping” as it’s sometimes called, is always fireless but involves drawing the patient’s blood using a pump. Wet cupping involves “blood-letting,” usually by making a tiny incision into the patient’s skin before the cup is applied and blood is drawn.

In this technique, the practitioner creates suction with his or her hands and uses needles or a pump to remove a small amount of the patient’s blood, which is thought to improve energy in the body and remove toxins. Tiny pricking needles are inserted into the skin to draw three to four drops of blood before the cup is applied over the site. Or, a pump is used exclusively instead, which might be a “modern” type, such as an electromagnetic pump, or a more traditional pump that uses magnets and gravity.

Precautions and Side Effects

Is cupping therapy safe? Cupping might sound a bit scary to someone who’s new to the practice, but rest assured that cupping isn’t usually painful and most trained practitioners are very careful to use sterile equipment. During a cupping session, it’s common to feel some heat and tightness around the cup, but many people find this to actually be relaxing and soothing.

Cupping has come a long way since it first originated in terms of hygiene and improved safety standards. Today, most cupping practitioners use rubber gloves, new and sterile needles (if wet cupping is being done), and alcohol swabs to reduce the risk for contamination or blood transfer. As cupping becomes more popular on a global scale, more nations are mandating that safety guidelines be carefully followed, which is good news for patients.

Cupping is considered a safe practice, but it’s important to find a well-trained practitioner who is licensed and follows legislated guidelines. While the different cupping techniques seem to be similar in terms of effectiveness, dry cupping is likely the safest since it doesn’t involve needles or blood. Make sure to do your research and find an experienced practitioner who is well-trained in using cupping tools, which will ensure you get the most benefits from your session and aren’t at risk for injury.

Cupping should be avoided if the patient is experiencing a skin infection, inflammation, ulcer or sensitivity. It’s also not recommended for pregnant women since not enough research has been done to shown it’s safe. Keep in mind that it’s not uncommon for skin discoloration to develop after cupping, which can last anywhere from a few days to a couple of weeks. For people with bleeding disorders or who are prone to bruising, cupping should be avoided. It can cause minor and temporary bruising in some people, but this can become problematic for those who don’t heal well from bruises.

Final Thoughts

It’s common for cupping to be used along with massage therapy, essential oils, acupuncture or even as an adjunct to “Western medicine” treatments.
Here are five ways that cupping therapy might be able to help you: helps reduce pain, promotes relaxation, boosts skin health, helps treat respiratory issues and colds, and improves digestion.
Cupping and acupuncture are similar because they both promote optimal “Qi” by drawing energy and blood flow to areas of the body that are experiencing inflammation, prone to low lymphatic circulation or experiencing poor blood flow. Sometimes both practices are done together by placing an acupuncture needle into the patient’s skin and then covering the needle with a cup.
The types of cupping therapy include dry cupping, fire cupping, bleeding cupping, wet cupping and moving cupping.

The post Cupping Therapy Benefits for Pain, Stiffness & Skin Health appeared first on Dr. Axe.

Craniosacral Therapy for Depression, Neck Pain & Headaches

Dr. Josh Axe, DC, DNM, CN — Thu, 20 Apr 2023 21:00:43 +0000

The term craniosacral therapy (or CST) refers to how this treatment approach addresses abnormalities of fluid and membranes connecting to both the cranium and sacrum. The sacrum is a triangular bone in the lower back situated between the two hipbones of the pelvis that connects to the spine, and the cranium is the skull, the bony structure that provides a protective cavity for the brain, forms of the head, and supports the structure of the face.

Given that the craniosacral system includes structures of the central nervous system — the skull, cerebrospinal fluid, the membranes of the brain and the spinal cord — it’s not surprising that CST can have a positive impact on mood regulation, pain tolerance, stress response and relaxation. The musculoskeletal system, vascular system, endocrine system and sympathetic/parasympathetic nervous systems all influence activities of the craniosacral system.

While there’s still some debate regarding how craniosacral therapy works to reduce pain, discomfort and a variety of other symptoms, one theory is that fascial (tissue) restrictions within the craniosacral system lead to abnormal motion of the cerebrospinal fluid, increasing pressure placed on certain nerves and causing tightness in connective tissues. This may contribute to problems including increased inflammation, fibrosis, tissue stiffness (like a stiff neck), inflexibility/reduced range of motion and chronic pain.

While there’s no guarantee that it will work for everyone who tries it, there’s evidence that CST can help decrease common ailments, including anxiety, depression, fibromyalgia symptoms, headaches, neck pain, back pain and even symptoms of colic or discomfort in infants and babies.

What Is Craniosacral Therapy?

Craniosacral therapy (or CST) is a non-invasive, manual therapy performed on the head, skull and sacrum by certain trained chiropractors, osteopaths, physical therapists and massage therapists. Craniosacral massage involves light adjustments, which is why CST is referred to as a “subtle therapy.” CST practitioners take a holistic approach to helping their clients, combining mind-body practices including soft tissue adjustments, massage, “healing touch,” deep breathing and other relaxation techniques.

What are craniosacral treatment sessions like? They typically last about 45 minutes to 1.5 hours, in which the craniosacral therapist treats the patient while they lay down in a relaxed, prone position on their back. Treatments typically consist of the practitioner first evaluating the patient by using their hands softly to massage and feel the patient’s skull and sacrum. This allows the therapist to evaluate “craniosacral rhythms” and detect what may be contributing to symptoms like pain or tension.

The therapist then manipulates bones of the sacrum and cranium to help reach deeper layers of fluid and membrane. The hands are the only “instrument” used in CST, which work to apply very mild, manual traction on the patient’s cranial bones in order to intervene in functions of the autonomic nervous system and to help to release bone and membrane restrictions.

How does craniosacral therapy work? The underlying belief behind CST is that the human body is capable of self-healing, given the right tools and circumstances. In addition to reducing pain and tension held in the body, CST can increase someone’s understanding of their own “inner energy” and healing potential. Gaining self-awareness of one’s own body and senses is considered to be an important part of staying in good health, since this allows someone to identify their body’s stress signals at an early stage in order to intervene.

One theory behind craniosacral therapy is that touch involved in manual therapies provides rhythmical, small vibrations that help different parts of the body to communicate more effectively, especially different parts of the central nervous system (CNS). CST applies touch to various bones of the skull, face and backbone that helps to gently move cerebrospinal fluid while also provoking a relaxation response, both physically and mentally. Cerebrospinal fluid is the fluid that surrounds and cushions the brain and spinal cord. This is still some debate whether CST actually helps fluid to circulate, or if it’s simply pumped almost entirely by functions including respiration (breathing).

Specific craniosacral therapy procedures that therapists use include: still points, compression-decompression of temporomandibular joint, decompression of temporal fascia, compression-decompression of sphenobasilar joint, parietal lift, frontal lift, scapular waist release and pelvic diaphragm release. “Still points” are quiet intervals between manipulations that happen about every three to four minutes and last up to one minute, during which the patient quietly rests.

Benefits

CST may offer benefits for people with any of the following symptoms: anxiety, depression, migraines and/or headaches, neck and back pain, stress and tension, motor-coordination impairments, infant and childhood disorders, brain and spinal cord injuries, fatigue, TMJ, fibromyalgia, scoliosis, ADHD and many others.

Below you’ll find more about five of the most common ailments that therapists use craniosacral therapy to help treat.

1. Promotes Relaxation & May Reduce Anxiety or Depression

CST is considered one type of “mindfulness-based treatment approach,” due to how it helps patients feel calmer while focusing their attention on their breath and away from their thoughts. One of the most beneficial things about craniosacral massage is that it often helps people to relax, reduce muscle tension in their body, and deal with various types of stress better.

Craniosacral therapy involves finding certain”pressure spots” or points of tension in the craniosacral system and gently manipulating them in order to reduce tension and increased relaxation. Many practitioners purposefully provide CST treatments in calm, comfortable environments that have a peaceful ambience, helping to facilitate pain relief and decrease symptoms associated with anxiety or depression. CST sessions are usually very comfortable, as the maneuvers are slight and gentle. Clients can also focus on breathing deeply during treatments to further help them relax by increasing activity of the parasympathetic nervous system.

A 2011 descriptive outcome study that was published in the Journal of Alternative and Complimentary Medicine reviewed the effectiveness of Upledger CranioSacral Therapy (UCST) treatments received by 157 patients being treated for a variety of reasons. Patients sought help for reasons including dealing with headaches and migraine, neck and back pain, or anxiety and depression.

The results showed that 74 percent of patients reported a “valuable improvement in their presenting problem,” 67 percent reported an improvement in general well-being and secondary symptoms tied to pain or chronic stress, and 70 percent were able to decrease their medication use or discontinue use altogether.

2. May Help Lower Neck Pain

One of the difficult things about studying the effects of craniosacral therapy is that treatments are so “subtle” it is often hard to determine whether they are directly causing any measurable changes in the body. However, proponents of CST point out that just because CST’s effects cannot always be precisely measured doesn’t mean that certain benefits don’t exist.

One 2015 study published in the Clinical Journal of Pain that compared CST to light touch for neck pain found evidence that CST offered more benefits. The study involved 54 blinded patients that were divided between two groups: one receiving “sham treatments” and one receiving CST.

CST patients reported significant and clinically relevant effects on pain intensity at week eight of the study and again at week 20. At the week 20 follow-up, 78 percent of participants within the CST group reported “minimal clinical improvements” in pain intensity, while 48 percent reported other “substantial clinical benefits.” It was found that there were significant between-group differences reported at the week 20 follow-up, as the CST group experienced greater differences from the start of the study regarding levels of pain when moving, functional disability, physical quality of life, anxiety and overall improvement.

Additionally, at the eight week follow-up, pressure pain sensitivity and body awareness were significantly improved by participants in both groups (this was not reported by either group at week 20). Also importantly, no serious adverse events were reported by participants in either group.

(Gua sha therapy has also been shown to help with neck pain.)

3. Can Help Reduce Headaches

Factors such as emotional stress, tension in the neck or jaw, frowning and clenching the teeth or forehead can all contribute to headaches, as well as pain in the face, neck and shoulders. Craniosacral massage can help to reduce pressure surrounding the head and also decrease migraines or tension headaches tied to high stress levels.

A 2012 randomized clinical trial that was published in the journal BMC Complimentary and Alternative Therapy tested the effects of CST on migraine pain intensity and frequency over an eight week period. Adults with moderate to severe migraines were randomly assigned to two groups: those receiving eight weekly CST treatments and those receiving eight weekly low-strength static magnet therapy (LSSM) treatments.

Results showed that both treatment groups appeared to benefit from their treatments, but that the CST group experienced greater reductions in mean headache hours per day 30 days following treatment. A between-group difference was also found at the four week follow-up point, when the CST group reported greater significant differences in headache-related disability, headache intensity and medication use.

By the end of the eight weeks, headache intensity was reduced more in the CST group compared to the LSSM group, but the difference was not statistically significant. After eight weeks of treatment, pain-killing medication use decreased substantially in both groups.

No data is available about how craniosacral therapy may alleviate cluster headaches.

4. May Help Manage Fibromyalgia Symptoms

Findings from a 2011 study that was published in Evidence Based Complimentary and Alternative Medicine points to the fact that craniosacral therapy can contribute to improvements in quality of life and decreased anxiety in patients with fibromyalgia.

The study included 84 patients that had been diagnosed with fibromyalgia who were randomly assigned to either an intervention group receiving craniosacral therapy for 25 weeks, or a placebo group that was receiving simulated treatments with disconnected ultrasound for 25 weeks. Measurements included changes in anxiety, pain, sleep quality, depression and quality of life at baseline and then again at 10 minutes, 6 months and 1-year following treatment.

The results showed significantly greater improvements in fibromyalgia symptoms, including anxiety, pain, quality of life and sleep quality in the CST intervention group compared to the placebo group, both after the treatment period and again at the six-month follow-up. One year after treatment improvements in sleep quality were still reported, while other improvements were not, which suggests that this type of fibromyalgia treatment needs to be ongoing in order to have the most impact.

5. May Be Beneficial for Autism

The use of hands-on therapy approaches for the treatment of symptoms associated with Autism Spectrum Disorder (ASD) remains controversial, but there is some evidence that patients respond well to mind-body practices including healing touch, “energy medicine” and biologically based manipulative practices.

A preliminary study that appeared in the Journal of Bodywork and Manipulative Therapies introduced craniosacral therapy as one possible treatment option for symptoms of ASD based on findings that CST is already recommended by therapists/doctors due to how studies have found positive responses.

The authors of the study concluded that “there is worthy cause to further investigate how CST benefits Autism Spectrum Disorders (ASD).” The combination of conventional practice and complementary/alternative techniques is often called “Integrative Medicine.” More research is still needed, but it’s possible that CST may help to reduce symptoms associated with ASD including irritability, sensory abnormalities, difficulties with motor coordination, or hyperactivity by positively influencing the nervous system and promoting relaxation.

6. For Infants

Craniosacral massage may offer help for “unsettled babies” dealing with discomfort or other signs of physical and mental stress. Craniosacral therapy is sometimes used in pediatric healthcare when babies display some of the following signs and symptoms: colic, teething symptoms, symptoms due to birth trauma (such as due to forceps extraction or an emergency C-section), trouble with breastfeeding or constipation.

How does pediatric CST work, and is it always safe? CST is considered safe for infants due to how gentle and noninvasive treatments are. Treatment can help to deeply relax babies, helping them to feel protected and nurtured, while potentially also alleviating compression in the nervous system that is leading to pain or symptoms. Sessions may benefit a baby’s sleep, digestion and moods by easing tightness in the baby’s mouth, head, back and neck.

Some studies have found that infants undergoing intervention with craniosacral therapy (IG) show no significant changes, but there’s a good deal of anecdotal evidence that many infants benefit in various ways, both physically and mentally, from treatment.

Training

Certification programs for craniosacral therapy are offered by certain colleges or universities for students who meet qualifications. You can choose to take CST courses or complete a certification program even if you’re not already a physician, doctor, nurse, licensed massage therapist or another type of healthcare professional. CST courses can be beneficial for any”layperson” who is interested in using craniosacral adjustments for person/self use, or who wants to learn more about a technique that promotes relaxation and self-awareness.

However, keep in mind that in order to practice CST professionally and treat other people many states will require a license and completion of certain courses and exams. Qualifications to practice craniosacral therapy vary from state to state, just like with massage therapy, acupuncture, yoga, etc. To determine what type of training you need to complete in order to begin practicing CST, it’s best to check with your state licensing board to see what types of laws and restrictions apply.

You can visit the Upledger Institute International for more information on available craniosacral courses, including: CranioSacral Therapy 1 and 2, SomatoEmotional Release 1 and 2, and Advanced CranioSacral Therapy 1 and 2.

Precautions

Overall there has been mixed findings regarding the effectiveness of craniosacral therapy, which means each person must make their own decision about whether it’s worth trying. For example, a 1999 review published in Complementary Therapies in Medicine found “insufficient evidence to support craniosacral therapy, and in 2006 a report published in Chiropractic & Manual Therapies stated similar findings, that “this treatment regime lacks a biologically plausible mechanism and shows no diagnostic reliability.”

CST is considered to be safe for the vast majority of people, but in order to reduce the risk for further aggravating symptoms, it’s not recommended that CST be performed on people with any of the following conditions in which an increase in intracranial pressure would cause instability: acute aneurysm, cerebral hemorrhage, recent spinal cord injury or severe bleeding disorders.

Final Thoughts

Craniosacral therapy (or CST) is a non-invasive, manual therapy performed on the head, skull and sacrum. CST is offered by trained chiropractors, osteopaths, physical therapists and massage therapists.
Benefits of craniosacral therapy may include help treating: anxiety, depression, migraines and/or headaches, neck and back pain, stress and tension, motor-coordination impairments, infant and childhood disorders.
There is still debate over whether CST is necessarily effective, or simply beneficial because it promotes relaxation, as well as how exactly it works.

The post Craniosacral Therapy for Depression, Neck Pain & Headaches appeared first on Dr. Axe.

Traditional Chinese Medicine Benefits, Herbs & Therapies

Dr. Josh Axe, DC, DNM, CN — Fri, 14 Apr 2023 20:35:29 +0000

Traditional Chinese Medicine (TCM) is an ancient form of healthcare that dates back over 2,500 years and includes natural treatments such as acupuncture, herbal remedies, dietary advice, stress/emotional support, exercise including tai chi and qi gong and treatments such as cupping and moxibustion.

TCM along with Ayurveda two of the oldest and most renowned forms of ancient medicine in the world and are returning quickly in popularity. TCM practitioners look to treat the root cause of disease and take a holistic approach to helping people experience complete healing without the use of conventional drugs.

Over the past several decades, Eastern alternative (also called complementary or integrated) medicine practices have continued to be adopted by conventional medical establishments in the U.S. and other Western nations. The Department of Complementary-Alternative Medicine at Medical University of South Carolina reports that according to a study of 3,200 physicians conducted by Health Products Research, more than 50 percent of physicians in the U.S. planned to begin or increase use of alternative medicines, including those rooted in Traditional Chinese Medicine (TCM), within the following year.

More and more medical schools are now recognizing the importance of training students and staff in “mind-body” practices that emphasize disease prevention and holistic treatments. Although some physicians and patients tend to be skeptical about the effectiveness of many TCM practices, research continues to show that complementary modalities can make a big difference in many patients’ quality of life.

Several of the advantages that Traditional Chinese Medicine and other Eastern practices have to offer include a high level of patient compliance (often due to patients noticing improvements in their symptoms quickly), reduced stress levels, natural pain management, improved sleep, stronger immunity and decreased need for medications.

What Is Traditional Chinese Medicine?

Traditional Chinese Medicine is a type of holistic, natural health care system that dates back at least 2,000 years to the year 200 B.C. TCM is “holistic” and “natural” because it stimulates the body’s own healing mechanisms and takes into account all aspects of a patient’s life, rather than just several obvious signs or symptoms. TCM practitioners view the body as a complex network of interconnected parts (part of a larger concept known as Qi), rather than separate systems or organs.

Traditional Chinese Medicine treatments aim to correct imbalances in the body and primarily work in three major ways:

Addressing a patient’s external factors and environment
Helping patients relate to their internal emotions in a healthier way, including managing stress
Improving someone’s lifestyle factors, including diet and exercise routine

Organs that are especially focused on during TCM treatments include the kidneys, heart, spleen, liver, lung, gallbladder, small intestine and large intestine. Depending on the specific type, the benefits of TCM therapies range considerably. Some of the health problems most commonly treated with Traditional Chinese Medicine therapies include:

Chronic pain
Arthritis
Fatigue
Infertility
Liver disease
Headaches
Indigestion
Hormonal imbalances
High blood pressure
PMS or menopause symptoms
Cancer recovery or chemotherapy

Different Traditional Chinese Medicine therapies include:

Acupuncture: Helps lower pain, improve hormonal balance and combat stress
Cupping therapy: Used for pain management, improving immunity and helping with digestion
Herbal medicine: Used to control inflammation, fight free radical damage and boost liver function
Nutrition: For preventing deficiencies, boosting energy and improving detoxification
Exercise: Including Qi gong or tai chi for flexibility, strength and concentration
Massage: Soft tissue manipulation for improving blood flow, one of which is called tui na
Moxibustion: Burning an herb near the skin

Tenets and Beliefs

TCM was mostly practiced in Asia and not commonly known of or studied in the U.S. until around the 1970s. Since Eastern practices, such as yoga, meditation, tai chi and acupuncture, started to gain notoriety in the media during this time period, hundreds of studies have investigated the health effects of such modalities.

Traditional Chinese Medicine draws on the belief that Qi (which roughly translates to “vital energy” and is pronounced “chee”) is essential for overall health.

Qi is said to circulate throughout the body along pathways called meridians, and proper Qi is needed to keep all systems in balance.
Meridians are utilized in many TCM practices, including acupuncture and acupressure, which focus on treating specific meridian points throughout the body that can be located anywhere from the head to the soles of our feet.
Meridians are believed to be connected to specific organ systems, and therefore focusing on certain meridians helps resolve specific symptoms. According to TCM, restoring Qi can be beneficial for preventing diseases from developing and treating existing inflammation, injuries, pain or illnesses.

Another concept that’s vital to Traditional Chinese Medicine is yin and yang, defined as opposing but complementary energies. You might be familiar with the yin-yang symbol (a circle that’s half white and half black with smaller circles inside), which is used to represent the concept of all of earth’s opposing forces, including hot and cold, winter and summer, energy and rest. It is believed that, like Qi, yin and yang negatively affect your health when they’re out of balance and one is more dominant than the other, so a primary goal of TCM treatment is to restore their equalizing relationship.

Chinese Herbal Medicines

Chinese herbal medicine has existed for centuries in China, where Chinese herbs are often used for many acute and chronic conditions. Chinese herbal therapy has its roots in a traditional medicinal text called “Materia Medica.” Thousands of different healing herbs, minerals, teas, tinctures and other extracts are listed in this text and utilized by trained herbalists depending on a patient’s specific symptoms.

Who can benefit most from Chinese herbal medicines?

Chinese herbs focus on helping correct dysfunction of certain organs and unhealthy body patterns. The goal of herbal therapy is to bring the body back into a state of homeostasis (balance) and restore proper energy (also called Qi).
Patients with many different symptoms can be treated with herbs, including those with frequent colds or the flu, fatigue, chronic respiratory issues, infertility, allergies, chronic pain, anxiety or depression, trouble sleeping, menopausal symptoms and even people recovering from cancer or chemotherapy.
Some scenarios that make a patient a good candidate for herbal therapy include having more than one unexplained symptom, feeling fatigued on top of having other symptoms, not responding well to medications or experiencing side effects, feeling anxious or depressed, in addition to having other symptoms.

Common Chinese herbal medicines include astragalus root, reishi mushroom, goji berry, ginkgo biloba, ginseng, red clover, berberine and many others.

Here’s what you can expect during a Traditional Chinese Medicine herbal session: Following an exam with the herbalist, customized herbs (almost always more than one) are recommended. Sometimes herbs are used as a complement to another treatment, such as acupuncture.

Chinese herbal therapy is usually not covered by insurance, but in some cases a referral from a physician can help lower the cost. Oftentimes an herbalist works closely with a physician to manage a patient’s treatment, especially if the herbal therapy can interact with the patient’s prescription medications.

Benefits

1. Lowers Inflammation and Might Offer Increased Cancer Protection

The Journal of Traditional & Complementary Medicine reports that Traditional Chinese Medicine practices, including herbal treatments and the use of medicinal mushrooms, can have positive “antioxidant, anti-inflammatory, anti-apoptotic and autophagic regulatory functions.”

This translates to lowered levels of oxidative stress and inflammation, thereby protecting cells, tissues and organs from long-term disease development. Inflammation is at the root of most diseases and tied to the majority of common health problems, including cancer, heart disease, autoimmune disorders, cognitive impairment and diabetes.

TCM treatments, including acupuncture, acupressure and herbal treatments, can also help patients overcome a variety of harmful lifestyle habits related to inflammation, such as cigarette smoking, overeating, resisting chronic pain, chronic stress and alcohol-induced liver damage. Certain treatments are capable of lowering the body’s “fight-or-flight” stress response, which helps patients manage the effects of chronic stress — which can include poor sleep and hormonal imbalances.

Several herbal remedies that have been found to help lower oxidative stress include:

Medicinal mushrooms, including reishi and cordyceps: promote stronger immunity, help fight fatigue, have anticancer properties, help balance hormones and control the body’s stress response
Monascus adlay and Monascus purpureus: used to lower lung inflammation and damage
Amla (Emblica officinalis Gaertn. of Euphorbiaceae family), aka gooseberries: lowers hepatotoxin-induced liver inflammation
Virgate wormwood decoction (Yīn Chén Hāo tāng): also used to lower liver damage
Green tea extract and its active components, catechins: help protect the brain, reduce fatigue and regulate appetite
Crataegi Fructus (Shān Zhā): helps treat symptoms of hyperactive bladder
Five Stranguries Powder (Wǔ Lén Sǎn): has antioxidant and anti-inflammatory abilities

2. Reduces Chronic Pain and Headaches

Two of the most popular TCM treatments for managing pain are acupuncture and acupressure. Acupuncture is a practice that is more than 3,500 years old. It’s most often embraced by patients who are looking to alleviate chronic headaches, pain due to arthritis, neck or back pain, plus many other symptoms related to injuries or stress too.

Studies have found that acupuncture, especially when combined with other Traditional Chinese Medicine methods like tai chi and a healthy diet, can be valuable, non-pharmacological tools for patients suffering from frequent chronic tension headaches.

Research done at Memorial Sloan Kettering found that patients receiving acupuncture experienced less neck muscle aches and pain, osteoarthritis and chronic headaches compared to patients in the placebo control group. Research published in the American Journal of Chinese Medicine even showed that one month of acupressure treatment can be more effective in reducing chronic headaches than one month of taking muscle-relaxant medications.

Research conducted at Toronto Western Hospital has found that tai chi contributes to chronic pain management in three major areas: “adaptive exercise, mind-body interaction, and meditation.” Trials examining the health benefits of tai chi have found that patients often experience improvements in several pain conditions: osteoarthritis, fibromyalgia and low back pain.

3. Balances Hormones and Improves Fertility

Research suggests that certain “adaptogen” Chinese herbal medicines contain antioxidants and anti-inflammatory compounds that can change the way that nerves transmit messages to the brain, improving various functions within the endocrine and central nervous systems. This helps naturally improve the body’s healing abilities and helps balance hormones — including cortisol, insulin, testosterone and estrogen.

In an animal study conducted by the Department of Food Science and Nutrition at Zhejiang University in China, it was shown that reishi mushroom supplementation helped lower symptoms of diabetes. By reducing the body’s stress response, TCM therapies like acupuncture, tai chi and massage therapy can also be beneficial for treating hormonal imbalances.

Even in the West, massage therapy has been recommended for diabetes for over 100 years, and various studies have found it can help with other hormone-related conditions by inducing relaxation, raising energy levels, helping people become more active, reducing emotional eating, improving diet quality and improving sleep.

A 2001 study published in the Chinese Journal of Integrative Medicine showed that acupuncture plays a positive role in hormonal balance and treating infertility. Acupuncture seems to work by modulating the central and peripheral nervous systems, the neuro-endocrine and endocrine systems, ovarian blood flow, and metabolism. It’s also been shown to help improve uterine blood flow and decrease effects of depression, anxiety and stress on the menstrual cycle.

4. Improves Liver Health

Herbal medicine and nutrition are important aspects of TCM, since a poor diet can directly contribute to liver damage — and the liver is one of the focal organs in Eastern medicine. The Traditional Chinese Medicine World Foundation explains that TCM views the liver as “the organ responsible for the smooth flow of emotions as well as Qi and blood. It is the organ that is most affected by excess stress or emotions.” TCM, therefore, draws a link between liver damage and illnesses like obesity, fatigue, indigestion, emotional stress, trouble sleeping and much more.

A diet and herbal treatment plan that follows Traditional Chinese Medicine guidelines is one that’s very similar to eating an alkaline diet, helping restore the body’s proper pH and preventing deficiencies of key minerals. Stress reduction, exercise, sleeping proper amounts and many herbal medicines are used to treat liver problems. Acupressure massage is also used to stimulate the liver, improve blood flow and relieve tension caused by stress.

Adaptogen herbs (including reishi mushrooms or cordyceps) are commonly recommended to improve liver function and help prevent liver disease. A 2013 study published in the International Journal of Medicinal Mushrooms found that reishi induces hepatoprotective effects on acute liver injury because it contains antioxidant properties.

Foods that can help improve liver health, fight liver disease and improve detoxification include raw and fresh vegetables (especially dark leafy greens), herbs and spices like garlic and ginger, healthy fats, and sweet potatoes. These are common in the TCM-friendly macrobiotic diet. Alcohol, processed carbohydrates, sugary snacks or drinks, synthetic ingredients, fried foods, and refined oils or fats are all damaging to the liver and thus usually reduced or eliminated when working with a TCM practitioner.

5. Protects Cognitive Health

By way of reducing inflammation and oxidative stress, Chinese herbs can help protect brain health and memory. Cognitive disorders, including dementia and Alzheimer’s disease, are linked to heightened inflammation, free radical damage, an inability to use glucose properly, vitamin deficiencies, stress and environmental toxins. Therefore, an alkaline diet, herbal supplements, exercise, proper nutrition and reducing stress may help control the body’s immune response and regulate hormones that protect the brain.

According to a 2007 report published in Clinical Interventions in Aging, “There has been a long history of research and medical practice in dementia in China, during which the ancient Chinese people have formed a whole theory and accumulated abundant experience in the treatment of dementia.” In recent decades, it’s been shown through a growing number of clinical studies that certain herbal extracts — including glycyrrhiza, atractylodes, rhubarb, ginseng, fructus lycii, polygala, angelica and safflower — serve as expectorants and promoters for blood circulation.

Medicinal mushrooms have also been shown to help decrease the amount of toxins or heavy metals that can accumulate within the body, therefore promoting higher energy levels, better concentration, improved memory and better quality sleep (all important for a sharp mind and mood control). Coupled with other holistic treatments that promote well-being, they may help prevent and treat many common age-related cognitive disorders.

Overall, multiple studies suggest that various treatments prescribed in TCM may benefit cognitive health for a number of disorders like Alzheimer’s, dementia and Parkinson’s disease.

6. Helps Lower the Body’s Stress Response

Acupressure (a type of massage therapy that’s also called Tai chong in TCM) is beneficial not only for liver health, but also for reducing stress. Tai chong is believed to stimulate a key point on the liver channel meridian, located at the top of the foot, that is related to emotional trauma and negative “energies,” such as resentment, bitterness, worry, anxiety and depression. Releasing these negative feelings can help lower the body’s “fight-or-flight” response, which has significant benefits: reduced blood pressure, improved sleep, more energy, less muscle tension and more.

Acupuncture and tai chi can also be very helpful for managing stress. Tai chi is a type of qigong exercise that’s considered a “mind-body” practice because it combines the principles of martial arts with controlled breathing and focused attention. The spiritual dimension of tai chi, focus on turning attention inward and quieting of the mind can help prevent cortisol levels from rising and improve someone’s overall sense of well-being.

Similar to yoga or meditation, a study published in the International Journal of Behavioral Medicine found that tai chi is an effective natural stress reliever that can have positive effects in patients dealing with anxiety or depression.

7. Preserves Muscle Strength, Flexibility and Balance

Harvard Medical School reports that a regular tai chi practice can help address several core benefits of exercise: boosting muscle strength, maintaining flexibility, increasing and sustaining balance, and sometimes even providing an aerobic workout that’s important for your heart. Studies conducted by Harvard researchers have shown that 12 weeks of tai chi practice can help patients, especially those who are older or might have limited abilities, build a “healthy body, strong heart and sharp mind.”

Massage therapy/acupressure are also beneficial for improving muscle recovery and helping prevent injuries. Massage practices rooted in TCM date back thousands of years, and ancient medical texts show that practitioners living in pre-dynasty China used massage to alleviate common aches and pains and improve the flow of Qi energy.

Deep tissue massage helps bring blood flow to muscles and strained tissue, lowers the body’s stress response (stress makes recovering from injuries tougher), decreases muscle tension, and might even help enhance athletic performance. Some massages rooted in TCM also utilize other mind-body practices like visualization, meditation and deep breathing to calm the nervous system.

Precautions

Who teaches Eastern medicines, and are they safe? More effort than ever before is being made to regulate training and certifications of TCM practitioners.

A 2010 report published in the Journal of Complementary and Alternative Medicine states that

Consumer-driven development has resulted in an introduction of education programs for practitioner training, development of product and practitioner regulation systems, and generation of an increasing interest in research. Significant efforts have been made in validating the quality, effectiveness, and safety of TCM interventions evidenced by a growing number of published trials and systematic reviews.

Qualifications for different practitioners ranges from state to state and country to country. There are now more than 50 Eastern training programs offered at universities and accredited organizations throughout the U.S.

That being said, keep these points in mind regarding safety of TCM:

Always do your research and visit a practitioner who is well-trained in whatever method you’re being treated with. Look for a facility that displays certifications, and in the case of acupuncture, make sure needles are new and sterile.
The National Institute of Health considers acupuncture to be “generally considered safe when performed by an experienced, well-trained practitioner using sterile needles.” The FDA regulates acupuncture needles as medical devices and requires that they be “sterile, nontoxic, and labeled for single use by qualified practitioners only.”
Chinese herbs should be taken under supervision and not used by women who are pregnant or breastfeeding. Chinese herbal products manufactured outside of the U.S. can be mislabeled, contain dangerous additives, and sometimes have traces of heavy metals, including lead, cadmium and mercury. Look for high-quality, pure products made from trusted and certified retailers, or work directly with an herbalist.
In general, TCM treatments are still usually recommended as complementary treatment methods, meaning it’s best to try them in addition to seeing a medical physician and following your doctor’s advice.
You’re likely to get the best results overall from TCM when you incorporate different preventative and lifestyle habits, including eating a healthy diet, exercising, getting enough sleep, using beneficial supplements, and in some cases receiving physical therapy or taking medications for pain management.

To help you locate a qualified practitioner in your area, check listings from the following organizations:

Final Thoughts

Traditional Chinese Medicine is a natural, holistic medicinal system that originated in ancient China thousands of years ago and is still practiced throughout the world today.
TCM practitioners use herbal medicines, mind and body practices like tai chi, acupuncture, massage therapy, and nutrition to help patients of all kinds, including those with chronic pain, fatigue, headaches, infertility and hormonal imbalances.
In the West, TCM is primarily considered to be a “complementary health approach,” which means it’s best utilized when working with a physician and addressing other aspects of health like diet and exercise.

The post Traditional Chinese Medicine Benefits, Herbs & Therapies appeared first on Dr. Axe.

Acupressure Benefits & Pressure Points: Help Relieve Pain, PMS & Insomnia

Annie Price, CHHC — Fri, 14 Apr 2023 19:30:05 +0000

Similar in principle to acupuncture but with absolutely no needles involved and no additional equipment required, acupressure is a fascinating health tool that you can start using today. That’s right, self-acupressure is not hard to do, and it simply involves applying pressure to your own pressure points.

Thankfully, more and more people are realizing that acupressure can help with pain rather than turning to addictive opioids.

There are many pressure points on the body, and when I say “the body,” I mean all over the entire body, from your head to your toes and so many places in between! There are pressure points on the body to relieve pain, pressure points for nausea, pressure points to induce labor … the list goes on and on.

I’m about to tell you about a method that dates back thousands of years and has recent research confirming many of its most common uses.

What Is Acupressure?

Roots in Traditional Chinese Medicine

Acupressure has clear roots in the practice of Traditional Chinese Medicine (TCM). To properly define acupressure, it is an “alternative-medicine practice in which pressure is applied to points on the body aligned along 12 main meridians (pathways), usually for a short time, to improve the flow of qi (life force).”

Another acupressure meaning is a method of activating the body’s self-healing mechanisms to treat illness and alleviate pain.

Like reflexology, it is based on the vital energy theory, which says that stress impedes the flow of the “vital energy” that exists in each human body. Reflexology mainly focuses on the feet and hands, while acupressure is practiced all over the body.

Acupressure, acupuncture and reflexology are all methods that are believed to help optimize that flow of energy in our bodies.

You can perform self-acupressure or you can seek acupressure therapy from a certified specialist. Self-acupressure is great because the majority of acupressure points can be reached, but if someone else does it then all points can be reached — plus you benefit from that person’s expertise, including what points help what and appropriate pressure timing and intensity.

What is acupressure massage? It’s a form of massage where pressure is intentionally applied to specific points of the body.

This pressure points massage is also referred to as a shiatsu massage. Shiatsu originates in Japan, and the goal of shiatsu is to remove blockages in the body by realigning meridian points, which in turn is supposed to help balance energy in the body, helping it feel better in both a physical and mental sense.

Some shiatsu practitioners put more of an emphasis on the body’s meridian lines than on pressure points. In addition to their fingers, shiatsu experts are likely to use their knuckles, elbows, fists and even feet to apply pressure.

Use in Ayurveda

In addition to having a long history in Traditional Chinese Medicine, acupressure is also utilized in Ayurvedic medicine. Ayurvedic acupressure is also called Marma therapy, and it can be defined as an ancient Indian practice that uses the manipulation of subtle energy (prana) in the body with the intention of supporting the body’s healing process.

Prana in Ayurveda is like qi or chi in TCM. Marma therapy uses 107 acupressure points, which are believed to be access points to the entire body as well as the mind and consciousness. (3)

What is an acupressure point?

An acupressure point, often called a pressure point, can be defined as a point on the body to which pressure is applied (as in acupressure or reflexology) for therapeutic purposes.

What is an acupressure chart?

An acupressure chart is basically a pressure points chart. It shows all of the many locations all over the body that are considered pressure points that can be pressed for various health concerns.

An acupressure chart also typically shows the 12 main meridians of the body. What is a meridian? It’s an “energy highway” in the human body through which energy or qui flows.

These are channels within the body that correspond to major organ systems, such as the heart, kidney and liver. Each meridian has various acupressure and acupuncture points along its path.

There are six leg meridians, including the gallbladder (GB), urinary bladder (B), kidney (K), liver (Lv), stomach (S) and the spleen/pancreas (Sp). The six arm meridians are the large intestine (LI), small intestine (SI), heart (H), pericardium (Pc), triple warmer (TW) and lung (L).

When you see a pressure point start out with one of these letters, it’s referencing which meridian it’s located on. Pressing just one pressure point can help relieve a specific symptom or health condition. It’s also common in acupressure to work a series of pressure points for one concern or just to promote overall well-being.

Differences between acupressure and acupuncture

Acupressure vs. acupuncture: What are the differences? Acupressure points and acupuncture points are the same. Both methods use the same meridian lines, too.

The biggest difference is that acupuncture stimulates the points with needles while acupressure applies bodily (mainly finger) pressure to the points. This pressure can range from gentle to firm.

Both disciplines aim to optimize energy flow in the body through the release of tension/blockages and promote energy healing.

Self-acupressure

Does self-acupressure work? I can say from my own personal experience that it absolutely can work wonders.

Of course, not all pressure points are possible to manipulate on your own, but so many are in reach, such as your hand pressure points. It’s actually pretty amazing to see just how many points are located on your hands alone!

The great thing about self-acupressure is that many points can be stimulated while you go about your daily life. While waiting in line at the grocery store, you can even apply pressure to one of the many pressure points on your hand, and it’s likely that no one will even notice.

Benefits of Acupressure

The benefits of acupressure are seemingly never-ending. You name it, and there is most likely at least one, if not multiple, pressure points that are known to be helpful.

In general, acupressure can help release tension, boost circulation and reduce pain. Here are some top acupressure benefits for common health concerns:

1. Relieving Pain

One of the most popular general uses for acupressure is definitely pain relief. A systematic review published in 2014 in the journal Pain Management Nursing Studies looked at studies from 1996 to 2011 where acupressure was used as a form of treatment, and its effectiveness at reducing pain was evaluated.

What kind of pain are we talking about with all of these many studies? Examples of conditions that led to pain for study subjects included chronic headaches, lower back pain, labor pains, dysmenorrhea and “other traumatic pains.”

Overall, the review concluded:

Acupressure has been shown to be effective for relieving a variety of pains in different populations. The review begins to establish a credible evidence base for the use of acupressure in pain relief. The implication for health care providers would be incorporating acupressure into their practice as an alternative therapy to facilitate patients who suffer from pain.

A randomized, controlled clinical trial published in the American Journal of Chinese Medicine had more specific results when it comes to headache pain. The researchers found that “one month of acupressure treatment is more effective in reducing chronic headache than one month of muscle relaxant treatment, and that the effect remains six months after treatment.”

The most popular pressure point for pain and tension is probably LI4, aka the “joining valley” or “hand valley point.” This point can be found in the firm skin between the thumb and index finger. It’s very easy to manipulate with the fingers of your other hand.

2. Reducing PMS Symptoms

For many women, premenstrual syndrome (PMS) is a dreaded thing to deal with month after month. There are certainly things you can do to reduce PMS symptoms, including making changes to your diet.

It also appears that acupressure can improve these unwanted symptoms. Research shows that manipulating pressure points LI4 and LV3 (also known as LIV3) may help. LV3 is located on your foot about two finger-widths above the place where the skin of your big toe and the next toe join.

A study published in 2017 in the journal Complementary Therapies in Medicine looked at the effects of acupressure on the quality of life in women with PMS. This randomized, single-blinded clinical trial had 97 participants with PMS receive 20 minutes of acupressure on different points for the two weeks before menstruation for three consecutive menstrual cycles. Subjects received the procedure on either LV3, LI4 or a placebo point.

What did the researchers find? Both LV3 and LI4 were highly effective pressure points for reducing PMS. The number of subjects with moderate/severe PMS decreased in LV3 and LI4 acupressure groups by the second and third cycles compared with the placebo group.

In addition, anxiety and depression scores “significantly decreased” in the LV3 and LI4 groups by the second and third cycles compared with the placebo group.

3. Calming Nausea

One of the most popular pressure points used for nausea and vomiting is pressure point P6 or Pc6. P6 is located on your inner arm near your wrist. It works so well that Memorial Sloan Kettering Cancer center recommends acupressure on this point to relieve nausea and vomiting due to chemotherapy.

It’s common for some patients to experience nausea after surgery. Research has shown that acupressure is “an effective minimal risk and low-cost adjunctive therapy for prevention and treatment” of postoperative nausea and vomiting in high-risk ambulatory surgical patients. The specific pressure point used was P6.

The stomach 44 pressure point, or S44, also referred to as the “inner courtyard,” is another well-known point targeted for nausea relief. There are also several other acupressure points that can be helpful for nausea and vomiting, including S36 and CV22.

4. Inducing Labor

Many pregnant women don’t want to be induced using unnatural means, which is why many turn to alternative methods like acupressure or acupuncture. A review of a randomized controlled trial concluded that while acupressure (and acupuncture) do not appear to decrease the need for a Caesarean section, “the SP6 acupressure point proved to be a complementary measure to induce labor and may shorten the labor duration without causing adverse effects to the mother or the newborn.”

Pressure points for labor include LI4, BL67, SP6, BL60, PC8 and BL32. Points like these are believed to boost blood flow to the uterus, affect hormonal responses and encourage uterine contractions.

Of course, a pregnant women should check with her doctor before using acupressure to induce labor. Same thing goes for acupuncture to induce labor.

5. Improving Insomnia

Sleep issues, like insomnia, plague many people today. The good news? Acupressure may be able to help.

A randomized, controlled trial published in 2017 in the Journal of Sleep Research looked at the effects of self-acupressure for alleviating insomnia. The 31 male and female subjects with insomnia disorder were randomized to receive two lessons on self-administered acupressure or sleep hygiene education.

The acupressure group performed acupressure on themselves for four weeks. By week eight, the subjects in the self-administered acupressure group had a lower (yet not statistically significant) Insomnia Severity Index (ISI) score than the subjects in the sleep hygiene education group.

More studies are warranted, but overall the study concludes, “self-administered acupressure taught in a short training course may be a feasible approach to improve insomnia.”

History

Acupressure has been used for thousands of years in Traditional Chinese Medicine. Pressure points, also called acupoints, and their specific applications are said to have first been established by TCM theory. As I mentioned earlier, it has also been used in Ayurvedic medicine for centuries as well.

Some say that acupressure as well as acupuncture came about as early Chinese healers studied the puncture wounds of Chinese warriors and observed that specific points on the body created interesting results when stimulated. Not only did acupressure reduce pain in the area of the pressure point, but it could be used to benefit other areas of the body nowhere near the pressure point.

Acupressure uses the same points as acupuncture but is completely non-invasive.

How far back to these fascinating pressure points go? Thousands of years, with one of the oldest known texts specifically on the subject of acupuncture/acupressure points being the “Systematic Classic of Acupuncture” from 282 A.D.

Precautions

If you are pregnant, it’s very important that you know pressure points of the body that are considered off-limits because they may encourage labor. Pregnant women should also check with their doctors before using acupressure treatments, including to induce labor.

Anyone with a serious medical condition or life-threatening disease should always consult a doctor before using acupressure. It is not meant to be a substitute for necessary medical advice and/or intervention.

Final Thoughts

Acupressure therapy is used to improve the flow of energy in the body, which in China is referred to as qui or chi. In Japan it’s ki ,and in Indian Ayurveda it’s called prana.
Stimulating pressure points is believed to improve the body’s circulatory, lymphatic, immune and hormonal systems. Overall, it’s used to boost the body’s natural ability to heal itself.
This practice is considered the non-invasive form of acupuncture. It does not involve needles and also does not require any additional equipment.
Acupressure point manipulation has been shown to help a wide range of health problems, including chronic pain (like headaches and back aches), PMS, sleep difficulties and nausea. It’s also employed to encourage labor in pregnant women.
It’s essential to educate yourself on pressure points and techniques (including appropriate pressure levels) before performing self-acupressure.

The post Acupressure Benefits & Pressure Points: Help Relieve Pain, PMS & Insomnia appeared first on Dr. Axe.

Staph Infection Symptoms, Causes & Natural Treatments

Jillian Levy, CHHC — Mon, 05 Dec 2022 19:30:52 +0000

Staph infections account for a large percentage of all hospital visits related to infections each year. The name of the bacteria responsible for causing many a staph infection is staphylococcus, which is actually very common and lives on the skin of approximately 30 percent of even the healthy human population. That means there’s a good chance that staph bacteria is living on your skin from virtually your head to toes, possibly even residing within your mouth and nostrils.

Staph bacteria don’t normally have the chance to proliferate, however, or cause negative reactions, thanks to protection from the immune system.

When they do occur, staph infections can take many forms, ranging in symptoms and severity depending on what part of the body they affect and the strength of someone’s overall immune system. The National Institute of Health has found that most staph germs are spread through skin-to-skin contact, and yes, they’re usually contagious in nature.

One finding that scares many experts who study bacterial infections is that more and more antibiotic-resistant staph bacteria are now being discovered. This means that certain blood-borne infections caused by resistant staph can’t be treated with a normal course of antibiotics or other medications and therefore pose serious risks due to this antibiotic resistance.

According to the Centers for Disease Control and Prevention, methicillin-resistant Staphylococcus aureus (MRSA) is the most common form of resistant staph bacteria that’s immune to many antibiotics. As you can see, because antibiotics are not always a reliable treatment option for infections, preventing infections from developing in the first place by increasing immunity, avoiding contaminated products and practicing good hygiene is your best form of protection against staph infection.

What Is a Staph Infection?

Staph infections are bacterial infections that can result in problems ranging from minor skin reactions all the way to serious, life-threatening heart complications. Experiencing skin rashes or symptoms of food poisoning — such as blistering, vomiting and dizziness — are two of the most common ways that a staph infection presents itself.

These staph infections result from staph bacteria making their way into the pores through punctured skin or to the gastrointestinal tract from contaminated food.

Staph infections caused by Staphylococcus bacteria only become a problem when they spread to deeper parts of the body where they normally aren’t found and then proliferate to high levels. Sometimes bacteria can reach the bloodstream, where they travel to connective tissue, joints, bones and vital organs, like the lungs or heart.

Because there are various body parts they can affect and conditions that can be caused by staph infections, symptoms and signs are different from person to person. While people staying in the hospital or recovering from surgery are usually the most susceptible to developing staph infections, those who seem otherwise healthy are still at risk.

The skin is one of the most frequent body parts to show signs staph of infection in patients who are overall healthy.

Wondering if staph infections are contagious? It’s been found that some staph bacteria can be spread from person to person or carried on contaminated foods, linens and surfaces. This includes the resistant bacteria called MRSA.

MRSA has been shown to be transmitted through bed linens, bed rails, bathroom fixtures, hospital and kitchen equipment, and surgical/medical tools — plus found on sick patients’ and doctors’ hands, in their homes and on their clothing.

Here are more facts and figures on this condition:

Staph bacteria is the most significant cause of serious infectious diseases in the United States every year. Every year about 1.2 million people visit a hospital due to various staph infections.
Around one in three American adults carries staph bacteria on the skin or inside the airways, although most suffer no symptoms as a result.
The type of staph infection called staphylococcal infective endocarditis, which affects the heart valves and is the most serious complication of staph bloodstream infection, kills approximately 20,000 Americans each year.
About 2 percent of all staph infections are caused by MRSA bacteria.
On average, it costs about $6,400 to treat every MRSA infection in the U.S.

Staph Infection Symptoms

Some of the most common staph infection symptoms that affect the skin can include:

Developing an abscess that causes redness, swelling and pain. This can be in the form of a visible boil, infected hair follicle (which looks like an ingrown hair) or a bump that look like a cystic acne pimple. Many who develop a staph infection of the skin form of a visible swollen pocket that contains pus and feels tender when touched.
Forming a painful rash. Several types of rashes can be caused by staph infections. One is called impetigo, which is a skin rash that’s contagious and causes large blisters to form. Blisters can sometimes form crust coatings or open up and release fluid. Another is called cellulitis, which is caused from an infection deeper beneath the skin’s surface. Cellulitis occurs most often on the legs or feet and can cause patches of visible ulcers that eventually ooze open.
In infants or babies, a type of staph infection called staphylococcal scalded skin syndrome can cause a rash or blisters that open up and expose raw skin. Some also develop symptoms of a fever at the same time.

Bacteremia develops when staph bacteria reach the bloodstream. This can cause staph infection symptoms that affect digestion and the vital organs, including:

Symptoms of food poisoning, such as nausea and vomiting, diarrhea, dehydration, and dizziness
Low blood pressure and feeling shaky
Symptoms of a fever, such as having the chills, loss of appetite, shakiness, upset stomach or weakness
High fevers can result from staph infections called toxic shock syndrome, which can cause toxicity, rashes, confusion, muscle pains and digestive upset
Septic arthritis symptoms can also form, and this type of infection causes swelling and pain in the joints, especially the knees. Septic arthritis can also cause pain and inflammation in the spine, feet, ankles, hips, wrists, hands, elbows and shoulders.
One of the most serious conditions caused by a staph infection is endocarditis, which affects the endocardium (the inner lining of the heart). It’s been found that between 10 percent to 20 percent of people who undergo surgery to implant an artificial heart valve develop endocarditis within 60 days. This can affect blood flow and sometimes cause symptoms like damage to the lungs, congestive heart failure or kidney problems.

Causes

Although many of us carry staph bacteria on our bodies, the skin and immune system usually protect us from infection by acting like natural barriers and regulators of bacterium. However, when you consume contaminated food, undergo surgery or get cut, for example, it’s possible for staph bacteria to enter into the body, make their way through the bloodstream and reproduce to high levels.

Staph bacteria can proliferate inside closed-off parts of the body, forming abscesses, allowing pus to accumulate, along with redness, heat, swelling and usually some pain. Staph bacteria are especially harmful when they enter parts of the body that are normally blocked from their presence, cut off from air flow and have poor circulation.

As staph bacteria continue to reproduce inside the affected area, the immune system responds by raising inflammation in order to attack the infection. Inflammation caused from a patient’s own immune system is part of what leads to destructive staph infection symptoms.

Toxins released from staph bacteria can cause an excessive immune response that attacks the body’s own healthy tissue. For example, with endocarditis infections, inflammation causes capillary leakage, low blood pressure, shock, fever, destruction of the heart valves and sometimes strokes.

Risk factors for developing a staph infection include:

Staying in a hospital or nursing home where bacteria can spread from patient to patient. People in the hospital are mostly likely to get an MRSA infection, especially if they already have a run-down immune system due to having another health problem or taking antibiotics.
Being sick with another infection, autoimmune disorder or condition that causes low immunity.
Spending lots of time in public settings where you might be around other sick children or adults, including daycare centers, schools or universities.
Undergoing surgery, especially to implant an artificial device, joint, stent or pacemaker. Bacteria can sometimes accumulate around these foreign objects in the body or enter the bloodstream through surgical incisions.
Having wounds, stitches, incisions or cuts that are left uncleaned and untreated.
Using expired or contaminated tampons and feminine products or not changing them often enough.
Consuming foods that are more likely to be contaminated with bacteria that cause food poisoning. These foods include pork products, old vegetables or fruits that have been left out, and unrefrigerated meat or dairy products.
Not washing your hands regularly after using public bathrooms, going to a health facility/gym, or sharing equipment that can carry sweat, blood or other fluids along with bacteria.
Having low immune function due to a poor diet, nutrient deficiencies, allergies and an unhealthy lifestyle.

Treatment and Prevention

Diagnosis of staph infection or poisoning in an individual is usually based on observing signs and symptoms. Sometimes blood, stool or urine tests are also used to confirm diagnoses.

The conventional way of treating staph infections is usually:

Opening up the affected area up in order to reduce inflammation and drain out excess blood or dead cells (which form pus)
Prescribing antibiotics

In many cases, abscesses caused from staph infections can be closed off from drainage and therefore cause pain and swelling. This can happen when cellular debris and pus are left behind by the immune system but have nowhere to go (much like an infected pimple that’s beneath the surface of the skin and doesn’t form a noticeable white head). In this case, doctors might open up the abscess, blister, ulcer, etc., in order to relieve fluid from the infection.

Antibiotics, such as cephalosporins, nafcillin, sulfa drugs or vancomycin, are commonly used to fight staph bacteria, however some strains of bacteria have now become resistant to these medications. MRSA is the most widespread type of staph that is antibiotic-resistant and causes serious infections in thousands of patients each year.

Although researchers continue to explore ways to treat MRSA infections with new types of antibiotics, some patients don’t respond and wind up needing surgery to remove MRSA abscesses.

There are natural treatment options as well to help with symptoms and prevention, including:

1. Strengthen Your Immune System

Avoid inflammatory and allergenic foods that disturb gut health and lower immune function, including packaged, processed foods; potential food allergens like conventional dairy, gluten, shrimp and peanuts; refined fats or fried foods; and added sugar.

Consider taking herbs and supplements to boost immune function, such as zinc; antioxidants like vitamin C, echinacea and vitamin D; and antiviral herbs for immunity like calendula, elderberry and astragalus. In addition, fill up on healing foods like fresh fruits and veggies, probiotic foods, bone broth, and healthy fats like coconut, nuts and seeds.

2. Practice Good Hygiene and Hand-Washing

Regularly wash all fabrics and linens (especially when they’re shared) using a natural antibacterial detergent. Ideally look for detergents containing essential oils that have antibacterial/antimicrobial properties, or make a homemade laundry soap yourself.

Be sure to wash all dirty clothes containing bodily fluids, towels and bedding, particularly after they come into contact with someone who has an infection.

Clean and disinfect all working surfaces thoroughly and regularly, including those in bathrooms and kitchens. Public surfaces that are used or touched daily carry the biggest risk for spreading staph bacteria, including doorknobs, phones, or surfaces in public restrooms and locker rooms.

Frequently disinfect shared items in your home or workplace using natural cleaning products, especially those regularly used with someone’s hands, such as phones, doorknobs, keys, cabinet handles and keyboards. Run any shared utensils and kitchen or cooking equipment through a dishwasher after use.

Food workers should always wash their hands thoroughly to prevent foodborne illnesses from spreading.

Avoid sharing personal items, such as towels or razors, that can carry bodily fluids.

If you go to a gym or exercise facility, make sure to clean equipment after use, and shower once you leave. Try using a towel when putting your bare skin on any surface, such as a protective layer between you and mats or the gym floor. Wash your hands after lifting weights, touching machines or using the bathroom.

Employees who are sick or suffering from infections should avoid going to work, and children who are sick should stay home from school. In public settings where shared equipment is used, such as tools, computers, phones, uniforms, helmets and protective gear, all equipment should be regularly disinfected.

3. Clean and Protect All Open Cuts

Be sure to keep any cuts, incisions or wounds clean and covered using band-aids, bandages or another dressings. Use a natural antibacterial wash over skin when showering, and make sure to protect openings in the skin when in high-risk settings like hospitals or nursing homes.

Be sure to let your doctor know right away if a cut shows signs of infection, including redness, swelling and oozing, since this can help prevent the infection from worsening.

4. Properly Store and Handle Food

Staphylococcal food poisoning is caused from staph bacteria entering the gastrointestinal tract after eating foods that are contaminated with toxins left behind from staph microbes. Staphylococcus aureus is most likely to affect food workers who can come into contact with staph bacteria when touching contaminated products or who pick up bacteria from employees or when working on dirty surfaces.

In most patients, symptoms like severe nausea and vomiting begin quickly after staph enters the digestive system, usually within two to eight hours. To prevent staph food poisoning from spreading, employees in restaurants, grocery stores, butchers, etc., should always thoroughly wash their hands after touching food or after going to the bathroom, stay home when they’re sick, and refrigerate food properly.

Foods that have a higher risk for spreading staph bacteria include raw foods prepared with someone’s bare hands, unpasteurized milk and cheese products (especially when they sit out for long periods), salty pork products, processed meats, puddings or custards, and any food that’s prepared using contaminated equipment.

Will cooking food remove staph bacteria? Unfortunately, the CDC reports that toxins created in food by staph bacteria cannot usually be killed from cooking or heating food. This is why it’s still possible to get food poisoning from any type of prepared meal.

Fortunately, food poisoning symptoms should go away within one to two days in most cases.

Food poisoning staph symptoms don’t respond to taking antibiotics, so unless you’re becoming very weak or dizzy, you don’t usually need to visit a doctor office.

In the case of food poisoning symptoms, to prevent symptoms of dehydration due to vomiting or diarrhea, try to consume fluids (such as coconut water or freshly made fruit/veggie juice for electrolytes), stay in a cool environment and get plenty of rest. If staph food poisoning affects infants, children or the elderly, it’s recommended you head to the doctor right away.

5. Treat Skin Rashes and Blisters

To help reduce pain from blisters or lower skin swelling due to a staph rash:

Press a warm compress against the rash once or twice daily using a fresh, clean washcloth or towel. You can also take warm showers (but not too hot) or baths to reduce swelling and tenderness.
Elevate painful or swollen areas to prevent too much fluid accumulation.
Very gently stretch stiff areas to keep them from getting even more stiff.
Wear loose, breathable clothing.
Avoid other skin irritants as much as possible while you heal, including scented body soaps, detergents, shampoos, perfumes and lotions.
Speak to your doctor about applying a soothing essential oil, such as lavender, to the skin, combined with a carrier oil, such as coconut oil, several times daily.

Precautions

Because these infections can be serious and contagious, always consult with your doctor if you suspect you might have signs of have a staph infection. This is especially important in infants or children, the elderly, following surgery, or if you have another health condition that affects your immune system.

Seek professional help if symptoms worsen and don’t go away within one week, or if they appear suddenly and cause very high fevers or swelling.

Conclusion

Staph infections are caused by a common bacteria called Staphylococcus. Some staph bacteria, including MRSA, are resistant to antibiotic treatments and therefore the biggest risk to public health.
Symptoms of a staph infection can affect the skin, GI tract, heart, blood vessels, joints, lungs and bones. Some of the most common staph infection signs are food poisoning, skin rashes, forming blisters that ooze open, joint pain and fevers.
Prevention and natural treatments for staph infections include boosting immunity with a healthy diet, washing your hands, cleaning and disinfecting your home/work environment regularly, reducing fevers naturally, and treating skin pain with heat and essential oils.

The post Staph Infection Symptoms, Causes & Natural Treatments appeared first on Dr. Axe.

What Is an Aromatherapy Massage? Benefits + How to Do It Safely

Jillian Levy, CHHC — Sat, 08 Oct 2022 12:00:33 +0000

In need of some relaxation and self-care? Consider getting an aromatherapy massage or even having someone you’re close to give you one at home.

What is an aromatherapy massage good for? Receiving one can help you better deal with stress — plus it’s useful for boosting blood flow and potentially reducing pain.

While massages and aromatherapy are both beneficial on their own, combining them makes them even more powerful, considering that together they tap in to multiple senses, including touch and smell.

What Is an Aromatherapy Massage?

What is massage therapy?

Massage therapy is a hands-on (manual) therapeutic approach that uses specific types of pressure and human touch. The main benefits associated with massages include:

decreasing muscle tension and stiffness
increasing blood flow
reducing swelling and pain
relieving stress
potentially helping decrease the risk for future injuries

What is aromatherapy?

Aromatherapy is a type of alternative health practice that uses the power of scents for their beneficial physical and mental effects on the body.

Most often it’s done using essential oils, which are concentrated oils that have strong fragrances and other abilities, such as the power to help promote skin health and reduce inflammation. Essential oils are derived from roots, barks, stalks, leaves, flowers and fruit, each which has its own unique healing properties.

What happens in an aromatherapy session? It all depends on how you choose to practice aromatherapy, such as whether you’re visiting a specialist or doing it at home on your own.

You might choose to breathe in essential oils directly from the bottle or a piece of cloth that has oil dabbed on it.
You can massage oils into your skin after mixing them with a carrier oil, such as coconut or jojoba oil, to limit skin irritation.
You can also diffuse oils in your home using steam or a vaporizer.
Finally, you can spray oils and scents on your clothes, sheets, etc.

If you visit a therapist for an essential oil massage, you’re most likely to be treated with oils such as lavender, jasmine, ylang ylang and eucalyptus, all of which have positive effects, such as promoting relaxation and lifting your energy. A typical session can last about 60 minutes, during which you might be touched/massaged or listen to calming music.

What’s the difference between massage and aromatherapy?

While these two types of “therapies” are often combined, they have some key differences on their own.

Massage therapy is a physical practice that involves touch, while aromatherapy does not need to involve any direct contact at all. Instead, aromatherapy relies on your sense of smell, which as you’ll read more about below can have a direct impact on your mood.

That being said, the two approaches share many of the same benefits. Both can help:

Decrease stress and anxiety.
Lower muscle or joint pain and tension.
Promote mindfulness, since they heighten sensations, including smell and touch.
Improve your mood and focus by causing release of endorphins and other “feel good” chemicals.
Help you to sleep more soundly.

Benefits/Uses

Considering that they can be pricey when you visit a trained massage therapist, are aromatherapy massages worth it?

While results depend on the individual — just like with any other therapeutic approach — utilizing calming scents and physical touch is typically an effective way to take care yourself both physically and mentally.

Below are some of the major benefits of receiving an aromatherapy massage:

1. Helps Reduce Effects of Stress

Aromatherapy massages often utilize smells and oils that have calming properties. When you smell a scent such as lavender or chamomile, it actually has a direct impact on certain emotional responses and brain functions.

Research has shown that lavender oil, for example, can naturally promote relaxation and decrease feelings of anxiety by impacting the release of cortisol and other “stress hormones.”

How is this possible? Scents are perceived thanks to olfactory nerves that lead right from your nose to your brain, which can then influence your mood. Some smells and oils can alter which types of neurotransmitters and even hormones you release, such as serotonin, which has relaxing effects.

Massages are also naturally stress-relieving for similar reasons: They can decrease your body’s “fight or flight” response and lower release of stress hormones.

2. Can Decrease Pain and Discomfort

Massage therapy has been shown in many studies to be helpful for fighting pain, stiffness, immobility and swelling, including among athletes and those with conditions such as arthritis. It does this by increasing circulation, along with breaking up muscle adhesions that can limit range of motion and flexibility.

Receiving a massage can also help stimulate the lymphatic system, which removes waste and excess fluids from connective tissues, helping decrease fluid retention and swelling.

Which type of massage is best for pain? A “Swedish massage” can help decrease soreness, and it also has benefits related to circulation and anxiety. This type involves long, fluid stroking of tissues.

A deep tissue massage may be beneficial for some types of pain inflammation, but it’s best to speak with your therapist or doctor first if you’re already injured. Another option is a Shiatsu massage, which is often done for back pain.

When it comes to aromatherapy’s effects on pain, as mentioned above, some scents have the power to help reduce feelings of stress that tend to worsen discomfort. Additionally, essential oils are absorbed into the bloodstream and metabolized in a way that promotes better health. Certain essential oils, such as peppermint and frankincense, can help fight free radical damage and inflammation, which contribute to many forms of pain.

If you deal with fatigue in addition to pain, certain oils and scents may be effective for lifting your energy, such as lemon, orange and peppermint, which all have uplifting qualities.

In fact, some people use aromatherapy with these oils to improve their focus, get rid of tension headaches and perk up their overall mindsets.

3. May Improve Sleep

Pain and stress are two big reasons why many people struggle to get good sleep. You can see then why a relaxing, soothing aromatherapy massage may make it easier for you to sleep well.

While it might not be practical to have a professional massage multiple times per week, you can still massage yourself before bed to help make yourself feel more comfortable. For example, try giving yourself a foot massage using lavender oil or a back and shoulder rub using peppermint oil.

Risks and Side Effects

If done by professional therapists, both massage therapy and aromatherapy are usually safe and well-tolerated. However, it’s important to use caution if you’re injured or sensitive to different scents, oils and fragrances.

Anyone who is recovering from an injury should always speak with a health care provider before receiving massages. This will limit the risk for aggravation and more pain. Tell your massage therapist if you have a history of pain, arthritis, or issues affecting particular muscles and joints.

If you have any allergies to specific plants or scents, such as those in the citrus, mint or lavender families, always let your massage therapist or aromatherapist know before a session. This is important to reduce the risk for negative reactions, such as a rash or trouble breathing.

How to Do It Safely

It’s a great idea to give yourself massages at home regularly to keep your mind, muscles and joints happy.

Here are some tips for safely practicing a self-massage using aromatherapy or giving one to someone else:

Choose which part of the body you want to focus on most, such as your shoulders, back, feet, legs or neck. (If massaging the neck or spine be careful to use gentle touch if you’re not a professional.) You can even massage small amounts of some oils onto your face for anti-aging effects.
It’s simplest and safest to use your hands to massage, but you can also try a massage gun, foam roller or even a tennis ball for extra pressure.
Decide whether you want to diffuse scents in the room or apply them to your skin. If applying them, use a carrier oil or massage oil or lotion, and mix in one to three drops of your chosen essential oil. (See below for recommendations based on your goals.)
Massage your body using your fingers and palms in firm, circular motions. Try going in one direction, then switching and moving in the other. For the best results, focus on one area at a time for about five to 10 minutes.
A big aspect of aromatherapy massages is breathing. Remember to keep breathing steadily!
After the massage is over, drink plenty of water. Some people also use a warm compress or an ice pack on tight areas to help promote healing.

Which oils should you use?

Each oil has its own unique benefits and qualities. You’ll experience the best results if you purchase high-quality oils, such as those that are organic and therapeutic-grade. Look for them online or in health food stores.

Here are suggestions for different scents/oils to use:

To decrease discomfort, pain or inflammation: peppermint, frankincense, rosemary, geranium, cypress, helichrysum or cedarwood.
For help decreasing swelling and increasing circulation: sandalwood, juniper berry, cypress, grapefruit and frankincense.
To help you unwind and sleep: lavender, chamomile or ylang ylang.
To improve focus and energy: grapefruit, peppermint, lemon, orange or spearmint.

Conclusion

What is an aromatherapy massage good for? Considering this approach combines the powerful effects of scents with those of physical touch, it can be useful for decreasing stress, anxiety and pain.
It’s a great way to look after yourself, sleep more easily, recover from workouts better, and lift your mood and focus.
Essential oils to consider using during a massage (whether you receive a professional one or do it to yourself) include lavender, chamomile, peppermint, frankincense, ylang ylang, cypress and eucalyptus.

The post What Is an Aromatherapy Massage? Benefits + How to Do It Safely appeared first on Dr. Axe.

What Is Aromatherapy? 9 Ways It Benefits Health

Jillian Levy, CHHC — Sat, 24 Sep 2022 12:00:27 +0000

Alternative treatments, such as aromatherapy, are now offered in therapeutic practices, including massage centers, yoga studios and spas, even hospice settings and chiropractic offices. So what is aromatherapy, exactly?

Aromatherapy essential oils are made using dozens of different medicinal plants, flowers, herbs, roots and trees grown all over the world — which have proven, powerful effects on improving physical, emotional and spiritual well-being.

For over 5,000 years, aromatherapy has been a trusted practice among cultures spanning the globe. Natural healers turn to aromatherapy for the many antibacterial, anti-inflammatory and analgesic effects of aromatic essential oils.

So what is aromatherapy used for? Some of the most common reasons that people use it, according to research done by the PDQ Integrative, Alternative, and Complementary Therapies Editorial Board, include:

managing pain
improving sleep quality
reducing stress
overcoming symptoms of depression
soothing sore joints
even battling the effects of cancer

Some popular aromatic oils you might recognize include tea tree, lavender and peppermint oil, used in everything from toothpaste to laundry detergent.

What Is Aromatherapy?

Aromatherapy is a type of alternative medicine practice utilizing fragrant/aromatic essential oils that are derived from a wide variety of healing plants. When inhaled or applied to the skin, therapeutic-grade essential oils (also sometimes called volatile oils) have been shown to help people overcome various health problems.

Here’s some facts about how essential oils work:

Plants contain certain beneficial chemicals as a means of protecting themselves, including to ward off insects or rodents and defend themselves from bacteria or viruses.
The active ingredients within the oils are taken directly from high yields of medicinal plants or herbs through a process known as distillation, then mixed with alcohol to preserve their strength. The finished result is a very concentrated oily formula that can be mixed with other substances.
Because they’re very strong, essential oils used in aromatherapy practices are usually combined with a carrier oil, such almond, jojoba or coconut oil, before being applied directly to the skin.

Aromatherapy can be performed in several different ways:

Diffusing a combination of essential oils into the air (or just one single oil)
Inhaling oils through the nostrils directly off of a cloth or from the bottle
Receiving massage therapy utilizing oils
Soaking in an oil-infused bath
Rubbing oils directly onto the skin

Research shows that when used at home, most people use aromatherapy oil candles, apply natural products containing oils to their skin or add oils directly to a soaking bath/warm shower.

What types of plants produce popular essential oils used in aromatherapy? These include:

Herbs like rosemary, thyme, oregano or peppermint
Leaves from eucalyptus plants
Grasses, such as lemongrass
Fennel seeds
Zest from fruits, such as oranges, grapefruit or lemon
Flowers, including rose or geranium
Wood or bark from trees, including cedar or pine
Roots from ginger
Resin from frankincense trees
And many more

For thousands of years, aromatherapy essential oils have been an important part of self-care and medicinal practices — used as perfumes, tonics, cleansers, wound salves and more. Records show that some of the earliest civilizations to adopt the use of aromatherapy include the ancient Chinese, Indians, Egyptians, Greeks and Romans.

Here is more on the history of aromatherapy:

Over 2,500 years ago, Hippocrates recommended aromatic baths for overall well-being and health prevention.
In the year 100 A.D., the famous philosopher Dioscorides mentioned aromatic oils in some of his writings, including cardamon, cinnamon, myrrh, basil, fennel, frankincense, juniper, pine, rose, rosemary and thyme.
Aromatherapy oils were used by ancient Egyptian priests during religious ceremonies and also as antiseptic agents.
Starting in the late 1800s, researchers began using botanical extracts in studies, publishing their reports in respected medical journals. French and German medical professors started using aromatherapy to fight diseases like tuberculosis and infected wounds.
In the early 19th century, essential oils began being used in western medicine practices. Doctors started isolating the active principles of plants (identified as “active ingredient”) to use them in making prescription medications.
French soldiers returning home from World War I were treated with aromatherapy oils to heal wounds, treat anxiety and lower depression.
Aromatherapy made its way to the U.S. around 1980s.
Today, sales of aromatherapy lotions, candles, oils and fragrances are higher than ever before.

Who Benefits from It?

What is aromatherapy used for? Aromatherapy has been studied in connection with improving both short-term health problems, along with more serious disorders.

Research shows that anyone with the following health conditions can likely benefit from aromatherapy:

Chronic stress or anxiety
Depression
Insomnia and trouble sleeping
Muscle pain
Joint pain
Respiratory infections
Digestive upset
PMS or menopause symptoms
Skin problems or disorders, including bites, rashes, bruising, cellulite or acne
Blood sugar fluctuations
Cancer
Fatigue

A growing pool of both human and animal studies has shown that aromatherapy oils can have both sedative and stimulant effects, plus positive effects on the immune system and central nervous system. Recently, studies conducted using functional imaging scans have showed that fragrant aromatherapy oils have positive effects on the primitive region in the brain called the limbic system, which helps control both emotional responses and behaviors.

The key to achieving results from aromatherapy is to use pure, therapeutic-grade oils rather than those with synthetic ingredients or fragrances. The effectiveness of aromatherapy practices always depends on the quality of the oils used, plus the dosage.

Health Benefits of Aromatherapy

1. Promotes Relaxation

Many studies have shown that certain essential oils used in aromatherapy practices, including lavender and chamomile, can help people who feel stressed or anxious relax . The scent of lavender is believed to have a practically universal calming effect that lowers activation of the sympathetic nervous system, responsible for the fight-or-flight response and physical symptoms, such as sweaty palms or a racing heart.

Results from one study published in the Journal of Advanced Nursing found that patients who received aromatherapy reported significantly greater improvement in their moods and perceived levels of anxiety and felt less anxious and more positive immediately following the therapy.

If you’re new to aromatherapy, a simple way to begin is adding several drops of relaxing essential oils for anxiety to a warm bath. For example, five to seven drops of lavender added to a soaking bath (sometimes also with Epsom salt) is a common way to help manage daily stress.

2. May Improve Sleep Quality

Because many aromatherapy oils help people unwind and feel less stressed, they can be very useful for making you feel sleepier before bedtime. Those with insomnia, anxiety, or even restless leg syndrome and hot flashes that strike during the night can benefit from sleep-inducing essential oils, including lavender oil, chamomile, rose, vetiver and ylang ylang.

An hour or so prior to going to sleep, try diffusing essential oils in your bedroom using either an aromatherapy candle, electronic diffuser or oil burner. Diffusing aromatherapy oils works by releasing very tiny particles into the air that can be directly inhaled through the nostrils, where they travel to the brain and are able to cross the blood-brain barrier.

Adding about five to 10 drops to a diffuser in your home or office can help create a calm environment, plus make a room smell great.

3. Helps Treat Respiratory Issues

Certain aromatherapy oils have antiseptic properties that help cleanse the air of bacteria, fungus and mold that can contribute to respiratory problems, such as congestion, coughing or sneezing.

Research shows that using citrus oils in aromatherapy practices can help improve overall immune function and reduce fatigue associated with depressive states. It’s been found that aromatic oils, such as orange and lemon (those with a citrus fragrance), can restore stress-induced immunosuppression and help restore homeostatic balance.

Essential oils for depression and citrus oils are also beneficial for improving mental health by stimulation of the sensory system called the “olfactory system,” which controls one’s sense of smell.

When citrus oils were given to 12 depressive patients, they showed normalized neuroendocrine hormone levels and improved immune function that was comparable to the effects of antidepressants.

Other than diffusing oils in your home, you can inhale aromatic oils directly from the bottle or rub some directly onto your chest or neck so you can breathe in the particles. There are some great essential oils for allergies and essential oils for sore throat and other respiratory problems.

Essential oils that can help you overcome sinus infections, allergies, colds, the flu, coughs and fatigue include eucalyptus, peppermint, frankincense, rosemary, myrrh, lemon, oregano and tea tree.

4. Supports Skin Health

Diluted essential oils can be spritzed onto the skin or scalp to reduce acne, dandruff, cellulite, toe fungus, itching, inflammation from bites and rashes or to improve wound healing. Tea tree oil (Melaleuca alternifolia) is one of the most popular oils for treating skin problems since it has antibacterial, antiseptic, antifungal and other cleansing qualities.

Other aromatherapy oils for skin (including essential oils for acne) include lavender, clary sage, juniper berry, lemon, orange, helichrysum and frankincense. To make a homemade aromatherapy oil spritzer that you can spray into the troubled area of your skin, add 10–20 drops of oil to a spray bottle containing about four ounces of water.

Use several sprays at one time on your skin, and keep what you don’t use right away for later use. You can also use the same oils on your skin or scalp directly (including making a homemade essential oil shampoo) or spray them throughout your home for other benefits.

5. Can Help Manage Symptoms or Side Effects of Cancer

Aromatherapy is used by patients with cancer primarily as supportive care during treatment, for stress reduction or pain management, or simply for general well-being. It’s common for people battling cancer to try different methods of complementary treatments (including aromatherapy massage therapy, meditation or acupuncture) in which aromatherapy oils can be utilized.

What is aromatherapy used for in cancer patients? Various aromatherapy oils are capable of lowering symptoms associated with cancer or hospice care, such as nausea, fatigue, aches or pains, depression, and insomnia.

Essential oils that can help you cope with cancer symptoms or side effects caused from cancer treatments include frankincense, ginger, lavender, geranium, rose, neroli and clary sage.

One study published in the American Journal of Hospice and Palliative Care found that aromatherapy helped hospice patients decrease pain, anxiety and depression and promote an increased sense of well-being. The study measured the responses of 17 cancer hospice patients to humidified lavender essential oil used in 60-minute aromatherapy sessions. Following aromatherapy sessions, results reflected positive changes in blood pressure and pulse, along with reduced symptoms of pain and emotional upset.

6. Soothes Pain and Inflammation

To help soothe tight or tense muscles, achy joints, inflamed tissue injuries, or pain from headaches, a combination of different aromatherapy oils can be inhaled or applied to the troubled area . Popular essential oils for arthritis pain include ginger, myrrh, turmeric and orange.

You can use other aromatherapy oils for nearly any source of pain, including essential oils for headaches, such as peppermint, spearmint, rosemary and frankincense.

7. Helps Reduce Fatigue and Raise Alertness

An International Journal of Neuroscience study involving 40 patients experiencing depressed moods and mental fatigue found that aromatherapy positively affects alertness, competency on testing (in this case regarding math problems) and improves overall mood. Forty adults were given three minutes of aromatherapy using one of two aromas, lavender (considered a relaxing odor) or rosemary (considered a stimulating odor). Participants completed math computations and surveys regarding their moods before and after the therapy.

Those exposed to lavender aromatherapy showed increased beta power, suggesting increased drowsiness, but they also reported decreases in depressed moods and feeling more relaxed. Although they reported feeling more drowsy, the lavender group participants actually performed the math computations faster and more accurately following aromatherapy.

The rosemary group members showed decreased frontal alpha and beta power, suggesting increased alertness. They also had lower state anxiety scores, reported feeling more relaxed and alert, and were faster at completing the math problems.

8. Improves Libido

Aromatherapy has a long history of use for improving libido, raising energy through increased blood flow and treating sexual dysfunctions. Popular aromatherapy oils for improving hormonal balance, “feminine power” and sexual health include clary sage, sandalwood, rosemary, geranium, ylang ylgang and neroli.

9. Improves Digestion and Lowers Nausea

Aromatherapy oils, such as ginger, turmeric, grapefruit, peppermint, lemon, chamomile and eucalyptus, can help curb acid reflex, ulcers, nausea, indigestion, morning sickness or stomachaches due to PMS.

A 2015 study published in the Journal of Basic Physiology and Pharmacology found that turmeric (Curcuma longa) and ginger (Zingiber officinale) essential oils, which are widely used in Asian countries as traditional medicine and food ingredients, have strong gastroprotective activities, including anti-ulcer potential.

Both supply high levels of antioxidant enzymes, such as glutathione peroxidase, superoxide dismutase, catalase and glutathione, which have been shown to reduce necrosis, erosion and hemorrhage of the stomach wall, significantly reducing stomach pains.

How to Find a Good Aromatherapist

There are a number of different organizations that now train and certify professional aromatherapists, including the Aromatherapy Registration Council (ARC). ARC was created after the Purdue initiative and the Steering Committee on Education Standards in Aromatherapy joined forces. The goal is to overcome lack of education standards in the aromatherapy industry, promote safe practices, and encourage the U.S. Food and Drug Administration to protect public safety and use of essential oils.

Although it depends on the exact program and curriculum, aromatherapy certification usually involves completing at least 30–200 hours of training and passing an exam, such as the ARC exam. Many training programs also require supervised hours working with patients.

Aromatherapists are typically trained in some of the following topics and practices:

History of aromatherapy
Profiles of 20 of the most powerful and popular essential oils
Ensuring quality of essential oils
Physiology of aromatherapy (including methods of absorption, olfaction, the limbic system, the lymphatic system, the immune system and the skin)
Treating patients with various essential oils depending on their medical conditions
Contraindications and safety concerns of certain essential oils

The National Association for Holistic Aromatherapy offers resources on its website to locate a qualified aromatherapist in your area.

Risks and Side Effects

Depending on a person’s specific medical history, allergies or level of sensitivity, certain types of aromatherapy oils are not recommended. Most essential oils should be kept away from infants and children unless otherwise noted.

If you’re pregnant or breastfeeding, always make sure that any essential oil you use for aromatherapy is safe and won’t pose any risk. (Many do.)

Although essential oils have generally shown minimal adverse effects, potential risks include:

ingesting large amounts/intentional misuse, which can cause toxicity
skin irritation, especially when used in large amounts
allergic contact dermatitis
photosensitivity to sunlight

In general, only use oils internally when you know for sure they’re completely pure and you have no medical condition requiring that you take medications that can interact with oils. Using aromatherapy oils internally can sometimes be toxic and very harmful, so do your research and ask a professional for an opinion if you ever have any concerns or questions. Always start with the lowest dose possible.

If you have sensitive skin and want to use aromatherapy oils topically, make sure to always dilute oils with a carrier before applying them to your skin, looking out for symptoms, such as a rash, redness or swelling (especially when in the sun). Photosensitive essential oils include bergamot, lemon, lime, bitter orange and angelica root. Citrus oils and oils with menthol (including peppermint) can irritate sensitive skin, so use these carefully, and perform a patch test first.

Conclusion

Complementary/alternative medicine practices, including aromatherapy using essential oils, have become increasingly popular in recent decades, although essential oils have been used for centuries.
Aromatherapy works by utilizing aromatic oils that contain many different active components. There are antiseptic, antifungal, anti-inflammatory and antibacterial essential oils.
What is aromatherapy used for? Benefits and popular uses of aromatherapy include reducing anxiety and depression, colds and coughs, fatigue, pain, PMS, menopause symptoms, nausea, ulcers or indigestion, and arthritis joint pain.
There are also anti-aging essential oils and essential oils for weight loss, so if someone asks you what is aromatherapy useful for, there is no shortage of ways to respond.

The post What Is Aromatherapy? 9 Ways It Benefits Health appeared first on Dr. Axe.

Swimmer’s Ear Causes & Natural Remedies

Jillian Levy, CHHC — Mon, 08 Aug 2022 12:50:17 +0000

Although children most often develop swimmer’s ear from swimming outdoors in oceans or lakes, adults can also develop this painful problem. In fact, swabbing the inside of the ears with Q-tips after a shower (a common habit among cleanly adults) can actually raise the risk for ear infections, since this removes protective bacteria and also irritates the ear canal.

The best way to handle swimmer’s ear is to stop it before it even starts. Prevention is key, since once it develops it can be very painful and hard be to treat without the use of antibiotics.

Will swimmer’s ear go away by itself? Not necessarily, which is why you’ll want to read up on how to get rid of swimmer’s ear using various methods.

What are swimmer’s ear treatment options? Most drug stores carry over-the-counter ear drops that can help dry up moisture inside the ears. Protecting the ear canal with plugs or a homemade wax substitute — and boosting overall immune health with a healthy diet — can also help lower you or your child’s risk.

What Is Swimmer’s Ear?

Swimmer’s ear (known medically as otitis externa) is an acute, inflammatory infection of the tissue within the outer area of the ears. It’s most often swimming-related and can affect both children and adults.

Most often it occurs when parts of the outer ear known as the pinna and the ear canal become infected. Just like other parts of the body that tend to keep moisture and bacteria trapped inside — such as the nasal passageways, spaces between toes or the groin — the ears are susceptible to accumulation of harmful bacteria.

With swimmer’s ear, tissue within the ears starts to get macerated from ongoing wetness and moisture, leading to inflammation along with the buildup of bacteria.

The throbbing, pain and trouble hearing associated with swimmer’s ear infections affect about 3 percent to 10 percent of the population on a reoccurring basis. Additionally, about 2 million individuals every year experience swimmer’s ear.

Otitis externa is considered acute if it lasts less than six weeks and chronic when it lasts more than three months (which is less common).

Swimmer’s Ear vs. Ear Infections: How Are They Different?

Swimmer’s ear (otitis externa) is an infection of the outer ear, while other ear infections (otitis media) are infections of the middle ear or inner ear (aka the eardrum).
Aside from accumulated moisture and bacteria trapped inside the outer ear (the causes of swimmer’s ear), other types of ear infections can be caused from things like food allergies, seasonal allergies, clogged ear tubes or from traveling on airplanes.
If you aren’t sure what type of infection is causing you ear pain, look for other symptoms, such as congestion/blocked nasal passageways, a runny nose, watery eyes and an itchy throat, which can point to food allergies or a cold.
Here’s a simple recommendation for helping you know if your infection is affecting the outer, inner or middle ear: Take the affected ear, and wiggle it around gently. If this doesn’t cause much pain, chances are the infection is inside your eardrum and NOT swimmer’s ear. If moving your outer ear triggers pain, the infection is much more likely to be in the outer canal, which is a sign of otitis externa.

Causes

Swimmer’s ear is usually the result of prolonged moisture and warm conditions within the ear, which allow bacteria to multiply quickly within the external auditory canal (a tubular opening connecting to the head).

Normally the canal is covered by skin and earwax (cerumen), which help keep the eyes dry and protect against bacteria accumulation. In certain people, the protective barrier of the ears does not do enough to control bacteria.

Some cases are the result of someone coming into contact with bacteria from contaminated water, but surprisingly, most cases are actually caused by an accumulation of someone’s normal ear bacteria.

The root causes of swimmer’s ear include:

Low immune function and problems with the ear’s structure.
Injury or trauma to the ears (resulting in inflamed, chafed and cracked tissue).
People with conditions such as dermatitis and psoriasis can develop this problem more easily due to causing dryness/cracking of the skin, which allows for bacteria to hide out and multiply.
Excessive cleaning of earwax can cause injury to the inside of the ear canal and remove too much protective wax.
Hereditary factors, like a narrow eye canal, can cause complications, which is why it tends to run in families.
Swimming in contaminated water or public pools can transfer bacteria that makes its way into the ear. The Centers for Disease Control and Prevention reports that germs found in pools and at other recreational water venues are some of the most common causes of swimmer’s ear in children.

Children suffer more from this issue than anyone else due to having lower immune function than adults and also because their ear canals are more susceptible to keeping water or moisture locked in.

As we get older, the parts of our ear canals called eustachian tubes actually change shape, becoming narrower, longer and less prone to clogging up.
Nerves in young children’s ears might also be less developed and more sensitive, which makes them notice pain more easily.
Many children also develop ear infections that are different than swimmer’s ear (called “middle ear infections”) because they spend a lot of time around other children, such as in settings like school or day care, which exposes them to more bacteria.
High levels of inflammation and low immune function among both children and adults, caused from things like a poor diet and food allergies, can also make this problem more likely.

Are swimmer’s ear infections contagious?

Most swimmer’s ear infections are not contagious, since they’re an internal reaction to the buildup of bacteria inside the ears that cannot be spread from person to person. However, if it’s caused from contaminated water, other people swimming in the same water are at risk for having the same reaction.

Symptoms

How do you know if you have swimmer’s ear? The most common swimmer’s ear symptoms include:

Itchiness in the ear
Ear pain, tenderness, redness and pressure around the affected ear
Hearing loss or changes
Ringing or tingling in the ears and trouble hearing normally
Pus draining from the infected area
Sometimes trouble sleeping on the affected ear, headaches, neck pains and dizziness
With serous infections, it’s possible to feel swelling in the lymph nodes or neck, plus to have trouble moving the jaw

Swimmer’s ear usually begins as an itchy ear and then slowly turns into a more serious infection that causes swelling.

If itchiness is the only symptom you currently feel, the good news is that an infection likely hasn’t developed yet and there’s still time to prevent one from forming. Using ear drops at this point and staying out of the water can help stop bacteria from continuing to accumulate.

How to Treat

How do you get rid of swimmer’s ear fast? Here’s how to keep this issue under control and find relief from symptoms:

Stay out of the water temporarily. Avoid getting in the water until after the infection clears up, and if the inner ear does get wet, try to use a hair dryer to carefully dry the ear as soon as you can.
Soothe pain with heat. To manage discomfort at home, use a warm compress pressed against the affected ear. Try heating up in a small towel in the dryer or microwave or using a warmed-up water bottle, then gently press it against the ear for as long as feels comfortable. If pain is very bad, you can us an over-the-counter pain medication, such as acetaminophen (Tylenol) or ibuprofen (Advil or Motrin), temporarily.
Avoid removing earwax. Earwax actually serves important functions, including protecting you from bad bacteria, preventing accumulated moisture and providing a barrier to the inside of the ears. Avoid using cotton swabs inside the ears to remove wax, especially if you’re susceptible to infection. If you feel you produce more earwax than normal and it’s uncomfortable, talk to a doctor about safely removing excess wax when needed with special equipment. And don’t fall for ear candling — it’s just not proven to work.
Use a wax substitute. You can essentially recreate the natural wax that’s produced in your ears using a wax substitute, such as petroleum jelly. Swab a cotton ball with some petroleum, and then gently rub some inside the ear. This helps absorb moisture and dry the inside of the ear.
Wear earplugs when you swim. Earplugs can be helpful for people who are prone to moisture getting stuck inside their ears. Wax or silicone earplugs can be bought in most drug stores or found online. These types are best for molding them to tightly fit the inside of your ear. You can even wear them when showering to keep the ears dry.
Apply helpful oils or drops. There are various types of natural drops that can be helpful, such as rubbing alcohol, mineral oil, mullein oil and garlic oil, some of which have antibacterial and anti-inflammatory properties. A tincture containing mullein alone or a combination of mullein and other herbs is commonly found in health stores and online. Apply the drops or solution you prefer to use by first laying down with your affected ear facing up, pulling your ear up slightly to straighten the ear canal and then gently applying just one to two drops at a time into the ear canal with a dropper. Wiggle your ear to help the solution work its way through your canal, wait for about 30 seconds, and then get up and tilt to the other side so the solution drains out.
Rubbing alcohol and vinegar. Vinegar, rubbing alcohol and mineral oil are also very helpful for the ears, plus easy to find in most drug stores. You can use either pure rubbing alcohol alone, equal parts white vinegar and rubbing alcohol, or pre-made mineral oil inside the ears. It’s best to read the instructions on the label for the amount that’s recommended depending on the strength of the product.
Essential oils: Essential oils, like garlic, basil or frankincense oil, can be used outside of the ears. Rubbing basil essential oil and frankincense essential oil behind the ears can help speed healing of ear infections and reduce pain.

Foods that Make Ear Infections Worse:

Although swimmer’s ear is related to moisture and pathogen accumulation, believe it or not, your diet or your child’s diet might also be directly connected to risk. There are certain dietary changes you can make to lower inflammation, raise immunity and reduce your risk for various ear problems.

Limit the following foods to support your overall immune defenses:

Packaged, processed foods: These foods may contain added chemicals, high levels of sodium, dyes and other synthetic ingredients that both adults and young children can be sensitive to. Try to avoid most things in packages, and focus on eating more “whole,” real foods.
Potential food allergens: Some common allergens include conventional dairy, gluten, shrimp and peanuts, which can raise inflammation.
Conventional dairy products: Pasteurized cows’ dairy products can be mucus-producing and worsen infections in the ears, throat or nasal passageways.
Added sugar: Reduces immune functioning and can raise inflammation.

Foods that Help Prevent Infections:

Breast milk: Research shows that breast-feeding newborns can help lower their risk for a number of illnesses by improving immune function. In fact, being breast-fed is now considered one of the single most influential factors in raising children’s immunity against infections of the entire respiratory system. If a baby drinks formula, switch to coconut or goat milk-based formulas, which tend to cause fewer allergies and less inflammation.
High-antioxidant foods: Veggies and fruits of all kinds, especially those high in antioxidants like vitamin C, keep the immune system strong. This helps speed up healing time and raises resistance to future bacterial infections.
Garlic, ginger, turmeric and other spices/herbs: These have natural antimicrobial, anti-inflammatory and antibacterial properties.
Water: Helps clear mucus from the respiratory passageways and ears.
Wild-caught fish and other “clean” proteins: Omega-3 foods help reduce the inflammation that makes infections more painful. Other sources of “clean, lean protein” that help with immune function include cage-free eggs (assuming no allergy), grass-fed beef and pasture-raised poultry.

Supplements to Help Reduce Infections:

Omega-3 fish oils: Have anti-inflammatory properties. Dosages range depending on age.
Zinc: Boosts immune function and promotes healing. Adults and children older than 2 can take 10 milligrams twice daily.
Vitamin C: Enhances immune function and lowers inflammation. Adults can take 1,000 milligrams three times a day and children 500 milligrams twice daily.
Echinacea: Increases lymphatic drainage and stimulates immune function. Read directions for dosage instructions, but usually children over 2 and adults can take two mL two times daily.
Vitamin D3: Helps support the immune system and controls inflammation. Dosages range from 400 IU to 2,000 IU daily depending on age.
Antibacterial and antiviral herbs: These include calendula, elderberry and astragalus. Read directions for dosages which depend on age.
Probiotics: Help improve gut health and overall immunity.

When to Visit a Doctor

If you or your child has ear pain and other symptoms that persist more than several days, find a doctor who can help.

Conventional treatments for swimmer’s ear and other ear infections include taking antibiotics to overcome the infection. However, it’s best to consider antibiotics a last-resort option since using them over and over again can cause antibiotic resistance.

Sometimes antibiotics are necessary to resolve an infection, but in other cases, mild to moderate infections can go away on their own within about 10 days. Studies have shown that topical treatments and ear drops alone are often effective at treating acute otitis externa without antibiotics.

Your doctor can help you decide what the best treatment approach is depending on how bad the symptoms are. The good news is there are plenty of preventive measures you can take to lower your susceptibility.

Conclusion

Swimmer’s ear (otitis externa) is an ear infection common among children, swimmers, people who clean the inside of their ears often with cotton swabs and those with compromised immune systems.
Bacteria and moisture accumulation within the outer ear canal causes most cases of swimmer’s ear, but swimming in contaminated water and other health conditions like eczema can also raise your risk.
Symptoms of swimmer’s ear can include throbbing/aching, redness, swelling, changes in hearing/hearing loss, and sometimes puss or fluid dropping.
How do you treat swimmer’s ear? To help manage it at home, keep the ears dry with rubbing alcohol or a hair dryer, use earwax substitutes, use over-the-counter earplugs and ear drops, and apply essential oils near the ears to reduce infection pain.
If symptoms don’t go away within about seven to 10 days, find a doctor who can help.

The post Swimmer’s Ear Causes & Natural Remedies appeared first on Dr. Axe.

How Dialectical Behavior Therapy (DBT) Works + Benefits

Jillian Levy, CHHC — Mon, 09 May 2022 12:25:49 +0000

If you’ve reached out to a therapist for help dealing with difficult emotions, there’s a chance that dialectical behavior therapy (DBT) may be recommended.

What is DBT used to treat? DBT therapy was originally introduced in the 1980s as a form of psychotherapy suited best for people with borderline personality disorder, which is characterized by intense and difficult emotions, mood instability, and a distorted view of oneself.

People with borderline personality disorder often struggle with feelings of worthlessness, insecurity, depression, impulsivity and stressful relationships.

As DBT has gained more attention — and has been shown in many studies to improve self-esteem, emotional control and coping skills when faced with stress — it’s been adapted to treat other mental health conditions, such as bipolar disorder, substance abuse and suicidal behaviors.

What Is Dialectical Behavior Therapy?

What does DBT mean? It stands for dialectical behavior therapy, which is a type of psychotherapy in which people learn to manage negative emotions and conflicts.

“Dialectical” means “relating to the logical discussion of opposing ideas and opinions.” In other words, dialectical behavior therapy involves conversations about contradicting beliefs.

The underlying notion of DBT is that two opposing ideas can both be true at the same time, meaning there are different ways to view any situation.

During DBT sessions, patients and therapists discuss how the patient is feeling and what types of thoughts the patient is having that are contributing to behaviors and problems. Then, the discussion turns to looking at different perspectives.

The goal isn’t to completely change someone’s point of view, but to open the person up to the idea that there’s both positive and negative aspects associated with every person and every life event. This mindset is helpful for getting unstuck from extreme moods and also brings more balance into people’s lives.

DBT Focus and Techniques

DBT therapy is simultaneously about both acceptance and change. Self-acceptance is a big component, since this is the basis of positive behavioral change.

What are the four focuses of DBT?

Dialectical behavior therapy focuses on four key areas:

1. Mindfulness and Acceptance

The first step is gaining self-awareness about the present situation and then working on acceptance. This can include acceptance of oneself, others in one’s life and the current circumstances.

The idea is that a problem cannot be solved until it is first accepted. This step combined with the next one requires someone to acknowledge and feel feelings, rather than denying or escaping them.

2. Distress Tolerance

The second step is all about improving how one handles difficulties and negative feelings, including stress, anger, sadness, disappointment, hurt and so on. This is done with help from stress-relieving techniques, such as mind-body practices like deep breathing, journaling, etc., that are useful for calming down racing thoughts and physical tension.

While getting rid of all stress isn’t realistic, it’s possible to learn to cope better with stress and still be productive despite it.

3. Emotion Regulation

Next, the goal is to learn to adjust one’s emotions that are disrupting the patient’s life. A focus here is on broadening one’s perspective and also avoiding black and white thinking (also called “all-or-nothing thinking”), instead staying open to different points of view.

One way to remain open to new opinions and possibilities is to replace the word BUT with AND, such as: “This conversation is tough AND helpful.”

4. Interpersonal Effectiveness

This step involves learning communication techniques that help improve and strengthen relationships, rather than escalating conflicts.

What’s the difference between CBT and DBT?

CBT, which stands for cognitive behavioral therapy, is one of the most popular types of psychotherapy. It’s used to help treat anxiety, depression, substance abuse and many other mental health problems.

DBT is actually one form of CBT. The main difference is that with DBT there’s more emphasis on acceptance strategies and self-acceptance before trying to change behaviors.

DBT essentially adds on another layer to CBT: the need for self-validation and accepting oneself just the way he or she is. While behavioral change is one goal of DBT (just like CBT), acceptance needs to happen first in order to stabilize one’s extreme emotions/moods.

How and When It Works

Today, DBT is used to help treat those with:

Borderline personality disorder
Bipolar disorder
Depression
Anxiety disorders
Eating disorders, including bulimia and binge eating
Post traumatic stress disorder (PTSD)
Substance abuse disorders, which commonly occur with other mental health issues
Suicidal thoughts and behaviors

In many cases, if someone works with a DBT therapist that person will attend both individual therapy sessions and group therapy sessions. DBT skills are practiced one-on-one between a therapist and client, as well as with a group setting that helps participants learn how to communicate effectively.

Homework and phone calls between sessions are also commonly involved.

In terms of how long it takes to see progress, most people require at least six months of regular outpatient therapy to see substantial improvements in their moods and quality of life. If someone attends an inpatient program, about five to six weeks is enough time to benefit considerably.

Consistency is very important, meaning attending regular weekly meetings and sessions, since this helps build skills most effectively.

Benefits

According to psychotherapists, DBT therapy offers patients some of the following benefits:

Builds self-esteem and self-trust.
Decreases emotional volatility (such as extreme mood swings).
Improves coping skills in difficult situations, such as by lowering one’s “fight or flight” stress response and physical arousal.
Reduces conflict in relationships by improving communication and respect, even when people need to assert themself.
May help decrease substance abuse and suicidal thoughts.

How to Do It (Plus Other Considerations)

If you want to start using DBT to improve your mental health and outlook, it’s best to first work with a licensed and trained mental health professional, such as a psychologist, psychotherapist or social worker.

Look for a therapist who has been trained specifically in DBT, since this type of therapy requires certain skills. You also need to feel connected with the therapist and trust him or her.

A comfortable and trusting client-patient relationship is very important for DBT, so be sure to work with someone whom you feel you can open up to and who sees you in the best light possible.

Can you practice DBT on your own at home?

Yes. Much like with CBT, you can use DBT techniques on your own to change your mindset, improve your outlook on life, and gain skills that help you deal with stress and conflict.

Here are some ways to focus on both acceptance and change (the basis of DBT) and go about building your tolerance to stress:

Guided meditation, which helps you learn to acknowledge and accept the present moment. Meditation is all about observing what’s happening both inside and outside of yourself, experiencing sensations in your body that are tied to emotions, and allowing your thoughts and feelings to come and go instead of judging or fighting them.
Journaling about what you can and can’t change. This helps you recognize that some things are just out of your control and not worth stressing over, but you do usually have some choices (including how you react in any situation).
Cold temperature exposure, such as cold showers, splashing your face with cold water or holding ice cubes in your hand. This gives you something physical to focus on when your mind is racing and can give you a shot of adrenaline, which lifts your mood.
Intense exercise, which releases “feel good”chemicals, including endorphins. Yoga can also be helpful if you find gentler exercises to be a better fit for you.
Deep breathing exercises, such as diaphragmatic breathing or box breathing. (Breathe in for four seconds and out for six to eight seconds.)
Progressive muscle relaxation (similar to body scan meditations), in which you release tense muscles throughout your body.
Visualization, in which you picture yourself somewhere calm doing something relaxing.
Taking care of your body, including by sleeping enough, eating a healthy diet, taking any medications that you’ve been prescribed and avoiding mood-altering drugs (like alcohol and others) that can lead to anxiety and depression.

Risks and Side Effects

Like any other type of therapy, DBT is not guaranteed to help everyone. It’s generally not recommended for individuals with intellectual disabilities or uncontrolled schizophrenia.

For those who have experienced trauma, such as people with PTSD, it’s recommended that DBT be combined with other treatment approaches that involve trauma processing. If substance abuse is an issue, other techniques might also be used to help the patient deal with withdrawal symptoms.

The best way to know if DBT therapy can be helpful for you is to contact a therapist who is trained in DBT. The therapist can evaluate your situation.

Remember to discuss any medications you’re taking or have been prescribed with your therapist, and never stop taking prescribed medications without guidance, since this can alter your mood and potentially lead to issues, such as depression.

Conclusion

DBT stands for dialectical behavior therapy, which is a type of psychotherapy in which people learn to manage negative emotions and conflicts.
DBT therapy was first created for people with borderline personality disorder but is now used to help treat many issues, such as depression, anxiety, substance abuse and PTSD.
There are four focuses in DBT: acceptance of the present moment, distress tolerance, emotional regulation and respectful communication with others.
Benefits of this type of therapy include improving self-esteem, self-reliance, relationships, communications skills, and the ability to function even when stressed or upset.

The post How Dialectical Behavior Therapy (DBT) Works + Benefits appeared first on Dr. Axe.

What Is Autophobia? How to Treat the Fear of Being Alone

Jillian Levy, CHHC — Sat, 09 Apr 2022 12:00:18 +0000

What is a fear of being alone called? When a fear of being alone is intense enough, it can be called “autophobia,” which describes someone who is irrationally afraid of solitude, isolation, and being ignored or abandoned, especially during an emergency.

If you consider yourself to be an extroverted type of person, you probably prefer to be in the company of others rather than by yourself. There’s isn’t necessarily anything wrong with this mindset, unless your dislike of alone time starts to stand in the way of your mental health and happiness.

While it’s not quite the same as loneliness, autophobia and loneliness can both increase symptoms tied to chronic stress, which is why both are important to manage and treat.

What Is Autophobia? (Autophobia vs. Loneliness)

Autophobia, also sometimes called monophobia or isolophobia, is a strong fear (or phobia) of isolation and solitude.

This type of fear can kick in both when someone is actually physically alone and also when someone dreads and anticipates being left all by her or himself. (In other words, it can be an imagined fear.)

It’s not entirely known why some people develop autophobia, but experts believe it’s related to deep unconscious panic over being ignored, unloved or unsafe.

It often occurs with a history of trauma and with other anxiety symptoms and disorders. Autophobia can also overlap with other phobias, such as agoraphobia, which is extreme or irrational fear of entering open or crowded places.

What is the difference between autophobia and monophobia? Do I have monophobia?

The terms autophobia, monophobia, isolophobia and eremophobia are mostly used to describe the same type of fear: that of being abandoned and left alone.

Sometimes the term eremophobia is used to describe a deep fear of being isolated, while autophobia is an intense fear of solitude or one’s self. But overall these terms point to the same type of mental health issue and are treated in the same ways.

Autophobia vs. Loneliness:

Is autophobia basically the same thing as intense loneliness? Not exactly.

Loneliness can be uncomfortable to deal with, cause sadness or even depression, and often increases symptoms tied to stress. However, loneliness does not usually trigger extreme feelings of danger with regard to being alone. When someone is lonely, that person is not normally scared but more so sad.

Loneliness is considered a universal human emotion that is normal and common when someone is alone a lot. It’s only when the fear of being alone starts to become irrational and disrupts someone’s life that intervention is needed (although too much loneliness can be problematic for someone’s mental health, t00).

Symptoms

Autophobia has many of the same symptoms and characteristics as other related anxiety disorders — including panic attacks, hyperventilation disorders, social anxiety, PTSD, generalized anxiety, borderline personality disorder and agoraphobia.

Symptoms of autophobia can include both mental and physical symptoms. They typically include:

Being scared of being stranded and alone. This can include intense anxiety when thinking about being alone or secluded.
Self-hatred, low self-esteem and sometimes depression. This can be tied to fear of judgment and abandonment.
Being afraid of not getting help in case of an emergency. This can result in fear of going out in public, crowded places where the person blends into the crowd and is ignored or overlooked.
Fear of anything uncomfortable or unfamiliar.
Imaging worst-case scenarios, including irrational fear of death, injury or impending disasters if someone is to become isolated (a symptom tied to generalized anxiety disorder).
Fear of strangers, burglars, intruders or strange noises while at home.
Going to extreme lengths to avoid being isolated.
Fear of fainting and losing one’s mind and sense of judgment.
Panic attacks and strong desire to flee from home.
Physical symptoms tied to increased stress and anxiety, such as lightheadedness, sweating, shaking, nausea, loss of appetite, dry mouth, increased heart rate and trouble sleeping.
Higher risk for substance abuse disorders (such as alcohol or marijuana to cope with stress and anxiety).
In children, symptoms also tend to include tantrums, clinging, crying or refusing to leave a parent’s side.

Causes

Psychologists believe that phobias can stem from childhood issues such as abandonment or abuse, low self-esteem and sometimes genetic factors.

Risk factors for developing authphobia include:

Children being abandoned by their parents when they are very young, which causes trauma and anxiety. This can result in adults being afraid that all of the important people in their lives are going to leave or abandon them.
Being emotionally neglected or rejected by important people in one’s life.
History of PTSD and significant life-altering experiences.
Death of a loved one or ending of an important relationship, especially early in life (which causes fear of being without one specific and important person).
History of poverty or financial problems.
Unhealthy intimate relationships.
Recent stressful event that exceeds one’s ability to cope.

Diagnosis

Is autophobia a mental illness? It’s a type of phobia, which is a form of anxiety disorder.

A psychologist or psychiatrist can diagnose someone with autophobia if the person has one or more symptoms experienced mentioned above for at least six months — such as intense fear of staying home alone, being scared to go in public, fleeing from home, etc. A diagnosis is usually made after a therapist has a lengthy conversation with the patient about symptoms, history and beliefs.

There aren’t necessarily permanent “cures” for phobias, however they can be managed with help from therapy and other interventions. This is especially important if someone’s symptoms are intense enough to disrupt general health, the ability to work and relationships.

Treatment

Autophobia is treated in much the same ways as other phobias and types of anxiety. For example, anxiety remedies like therapy, exposure, exercise and stress-relieving activities can all help.

Here’s more about treatment options for managing autophobia/fear of being alone:

1. Therapy (Usually Exposure Therapy, Cognitive Behavioral Therapy)

Psychotherapy is the first line of defense for most phobias. Unfortunately, it’s not always easy for people with phobias to admit they have a problem or to seek professional help, but this step is usually key for overcoming phobias.

One tool commonly used in therapy to help people overcome phobias is exposure therapy, in which someone faces fear head on in small increments so that person can gradually gain confidence in dealing with the source of fear.

Among people with autophobia, a therapist helps the client increase the amount of time alone slowly until it becomes less scary. Exposure therapy can be done in real-life situations (in vivo exposure) or using imagined situations.

Systematic desensitization is one type of exposure therapy that happens very slowly and is effective for dealing with phobias because it doesn’t worsen anxiety.

Cognitive behavioral therapy (CBT) is also used to help change the client’s thought patterns and pinpoint irrational beliefs that contribute to the phobia. With help from a CBT professional, the client can improve how she perceives to fears and react by replacing irrational thoughts with more realistic and empowering ones.

If someone with a phobia experiences intense anxiety that is interfering with his quality of life, he might also be prescribed medications (such as antidepressants or benzodiazepines) to help get symptoms under control while also attending therapy.

2. Feeling More Connected When Alone

Just about everyone feels lonely and isolated at times. When someone experiences normal amounts of loneliness and mild autophobia symptoms, it can be helpful to simply add more connection to the person’s life, even when alone.

Ways to feel more connected include:

calling others on the phone or using video chats
listening to music or playing “background noise” to avoid prolonged silence
listening to podcasts or watching videos online
watching TV
reading

3. Reaching Out to Others More

It’s not realistic or possible for most people to be surrounded by others 24/7. However, fostering more meaningful relationships and gaining social support can help dull anxiety and loneliness.

Ways to prioritize healthy relationships include:

joining clubs or teams
volunteering
asking friends or family to join you for dinner or other activities
going to a church or religious place of worship
enrolling in a gym or fitness center

4. Establishing a Regular Self-Care Schedule to Reduce Stress

Sticking to a predictable routine can help people with anxiety reduce their fear of the unknown.

You can create a routine that helps you stay productive and limits stress by waking up and sleeping at the same times each day, exercising consistently, eating regular meals, and filling your day with other tasks and habits that fill your time and give you purpose and a sense of accomplishment.

Ideally, someone who deals with phobias should include these types of activities in their day:

Regular exercise, especially daily walks outside if possible
Eating an anti-inflammatory diet
Getting enough sleep (seven to nine hours every night)
Avoiding stimulants, including caffeine and nicotine, plus limiting use of alcohol and other drugs

5. Meditation and Mindfulness Exercises

Meditation, mindfulness exercises, deep breathing exercises, physical exercise, aromatherapy and other relaxation practices (like progressive muscle relaxation, journaling, yoga and reading) are all highly recommended for people with phobias and anxiety.

These help form a better mind-body connection, increase your ability to cope with stress, and can help you sleep and focus better so you think more clearly and feel more confident.

Conclusion

Autophobia (also called monophobia) is an intense fear of being alone that can interfere with someone’s ability to function, relationships and quality of life.
It’s considered a phobia because it’s irrational and not based on realistic events. It often occurs with other anxiety symptoms or disorders, such as social anxiety, depression or panic attacks.
Treatment for autophobia usually involves therapy/counseling, exposure to the fear, managing stress by including more relaxing activities in one’s day and connecting to others more to increase self-esteem.

The post What Is Autophobia? How to Treat the Fear of Being Alone appeared first on Dr. Axe.

Sun Lamp Uses and Benefits (Plus How to Buy One)

Jillian Levy, CHHC — Tue, 15 Mar 2022 12:49:33 +0000

Light therapy has been shown to improve sleep quality and lift your mood, including by potentially fighting depression. One type of light therapy is the use of “sun lamps.” A sun lamp is typically a small device you can use at home daily for about 30 minutes.

Why is a sun lamp good for you?

Use of sun lamps is most popular during the winter months, when there’s fewer hours of daytime light. For some people, the darkness that accompanies winter can contribute to seasonal affective disorder (SAD), a type of depression triggered when people do not get enough natural light exposure.

SAD is thought to affect about 6% of adults in the U.S., while another 14% experience mild SAD-like symptoms. Surprisingly, symptoms can last for about 40% of the year in some people, spanning the fall and winter.

Even if you don’t have SAD, you can still probably benefit from a sun lamp if you tend to experience the “winter blues” and drops in energy, sleep quality and productivity when you’re not outdoors in the sun enough.

What Is a Sun Lamp?

A sun lamp is an intense artificial light that affects your circadian rhythm, also known as your “internal clock.” Sun lamps are also sometimes called “light therapy” or “SAD lamps.”

Most indoor light is not bright enough to cause any measurable changes in human circadian rhythms, but sun lamps are different because they emit a specific type and intensity of light that has effects on the human brain and hormone production.

Sun lamps have been used since about the 1980s to treat SAD, and today they are still the first-line treatment option for people with this condition. (Medication, therapy and exercise are also sometimes used.)

These lamps have been been shown in many clinical studies conducted over the past several decades to reduce SAD symptoms like:

fatigue
insomnia
hopelessness
anxiety
loneliness
loss of interest
poor concentration
and others

Uses and Benefits

Sun lamps can help treat some of the following symptoms:

SAD symptoms (hopelessness, social withdrawal, etc.)
Insomnia and other sleep issues
Vitamin D deficiency
Fatigue
Brain fog
Low motivation
Weight and appetite changes
Mood swings

How do sun lamps work for sleep and your mood?

Sun lamps work by mimicking the natural effects of sunlight. Bright light helps regulate our circadian rhythms by making us alert in the morning after waking up and then sleepy at night when it’s dark. This is due to the effects of hormones, including melatonin, serotonin and cortisol, of which circadian rhythm helps control production.

It’s thought that sun lamps can help counteract the effects of increased darkness in the winter.

Researchers believe that shorter days of light in the winter can cause people’s circadian rhythms to become out of sync and to “drift later,” messing with their sleep-wake cycles. This drift can make it harder to fall asleep and then cause morning/daytime drowsiness.

Being exposed to bright light early in the day can help push the circadian rhythm cycle back earlier, which can help with sleep and daytime functioning.

Sun lamps can also help people who are struggling to stay awake at night and often fall asleep too early. (This is common among the elderly.) They may find that light exposure in the afternoon can help mitigate this problem.

How well do sun lamps work for SAD?

It’s estimated by some experts that between 60% and 80% of SAD sufferers benefit from light therapy. Improvements in SAD symptoms can often start to be felt within just two to five days of using a sun lamp.

Can you get vitamin D from a sun lamp?

Some sun lamps emit UVB light that helps the body produce vitamin D — although not all sun lamps feature this type of light. This is one way to increase vitamin D levels among people with vitamin D deficiency. (Sunlight exposure outside, supplements and eating vitamin D foods can also help.)

Vitamin D is an important vitamin that also acts like a hormone in some ways, since it influences the nervous system, as well as the skeletal, cardiovascular and immune systems. People who spend most of their time indoors and who do not get enough exposure to sunlight are likely to be lacking in vitamin D, so light therapy may be a good option.

One downside is that UVB light can potentially harm the skin if you’re exposed to it too much.

The fact that some sun lamps increase vitamin D levels makes this type of light therapy different than red light therapy. Red light therapy, which features wavelengths between 630–700nm, does not provide vitamin D but does have other benefits related to tissue healing and reducing inflammation and pain.

Do sun lamps help skin?

Sun lamps won’t tan your skin like sunlight does. In fact, many lamps have filters that remove UVA light, the type of light that damages the skin and results in sunburns and tans.

Light therapy can support skin health in other ways, however, by increasing vitamin D levels and supporting your immune system. This might result in less inflammation that can cause various skin issues.

Risks and Side Effects

Light therapy using sun lamps is generally safe if you use a lamp made from a reputable manufacturer. It’s important to note, however, that SAD lamps and light boxes are not usually tested or regulated by the Food and Drug Administration, so make sure to do your research and buy a lamp that has many strong reviews and testimonials.

Can you use a SAD light too much? Yes, which is why you should always follow recommendations depending on the specific light.

It’s possible to experience mild symptoms from sun lamp use, such as eyestrain and headaches, or potentially more serious mood, skin and sleep issues (since these lights affect hormone levels). Side effects tend to be more noticeable in people with existing eye and skin issues (if UVB light is emitted) and those who have migraines or mental health disorders.

If you do have diagnosed SAD, speak to your doctor about using specific types of sun lamps as you would a medical device. It’s recommended that you treat SAD with your physician’s help and guidance, which may mean also using therapy, medications and other treatment approaches.

Do not begin light therapy if you have any of the following health conditions without working with a doctor:

Bipolar disorder
Macular degeneration
Connective tissue damage
Existing skin cancer
Diabetes
Lupus

How to Use

According to experts, the standard light therapy regimen is 10,000 lux of light exposure in 30-minute sessions, shortly after waking up.

Thirty minutes is considered the minimum length of time that experts recommend to experience physiological benefits from sun lamps. The time needed depends on the type of light and someone’s goals. That can range from 30 to 90 minutes (of about 10,000 lux) of light therapy per day.

Mornings are generally considered the best time for light therapy, since this helps regulate the circadian rhythm. (It’s also why experts recommend people go outdoors in the morning and expose their eyes to natural light if possible.) In some cases, light treatments can be divided during the day.

In terms of where to use your sun lamp, this depends on the adjustability of the lamp that you purchase. With most devices you’ll need to stand or sit about two to three feet away.

An adjustable lamp is best if you plan to use it while looking down, such as while doing something like reading or writing. Other lamps need to be propped up on a desk and can’t be adjusted, so these are a bit less convenient.

Where to Buy/What to Look For

No prescription is necessary to buy a sun lamp, so look for one in retail stores or online. Lamps range from about $40 to $250+ depending on the size, strength and features.

There are a few things to consider when shopping for a sun lamp:

Size
Power
Color temperature
Type of light (remember, for vitamin D you need a light that emits UVB light)
Whether it’s adjustable (which will affect how close to the lamp you need to sit for the treatment, plus where you can use it)
Price

When writers at the New York Times tested 50 different sun lamps and spoke to experts about their top picks, they found that the most highly recommended sun lamps are those that offer “UV-free” LED light with about 7,000 to 10,000 lux of light intensity. Ideally the lamp should also be large, adjustable and have a UV light filter.

Most sun lamps deliver between 2,500 and 10,000 lux. The more lux a light delivers, the less time you need to spend positioned in front of it to reap benefits.

When deciding if a light is intense enough for you, consider how it feels: You’re looking for light that feels comfortable and like sitting outside on a sunny day, but you shouldn’t feel hot or overstimulated.

In terms of size, the best light therapy units are usually about a foot by 1.5 feet in surface area or larger. Bigger lights emit more light and can be easier to use — plus this cuts down on the time needed to sit on from of them.

Most experts strongly recommend light boxes with the largest surface you can afford.

Most lamps use white fluorescent lights behind a plastic diffusing screen, which filters out ultraviolet rays. This is highly recommended to protect the eyes from damage.

The Skin Cancer Foundation reports that full-spectrum light and blue light are not the best options since these may be damaging, so opt for white light.

Lights vary in terms of their “color temperature,” which is measured by units of Kelvin. Color temperatures can range from 3,000 to 4,000 and 5,000 Kelvin, which will impact the color of the light and how “warm” it appears.

Conclusion

Sun lamps are intense artificial lights that are particularly effective for people suffering from seasonal affective disorder (SAD).
They can also benefit anyone who doesn’t get enough natural light exposure, especially during the winter.
They help regulate your circadian rhythm and can improve your sleep, energy and mood.
Experts recommend a lamp with about 10,000 lux brightness, a large screen and a UV-free, LED light source. Use your lamp for about 30+ minutes daily, ideally in the morning, for the best results.

The post Sun Lamp Uses and Benefits (Plus How to Buy One) appeared first on Dr. Axe.

Lymphatic Drainage Massage Benefits + How to Do It

Jillian Levy, CHHC — Sat, 05 Feb 2022 14:14:47 +0000

The lymphatic system is sometimes described as the the body’s inner “drainage system.” It’s made up of a network of blood vessels and lymph nodes that carry clear fluid, called lymph, from tissues around the body into the blood and vice versa — and lymphatic drainage massage can help facilitate this process.

Certain health issues can cause lymph to get “stuck” in parts of the lymphatic system, leading to problems like swelling and pain.

One method that can help keep your lymphatic system working properly is manual touch, including in the form of gentle massage.

What does a lymphatic drainage massage do? It’s intended to help move fluids out of your lymph nodes, thereby reducing discomfort and facilitating the body’s natural healing and detoxification processes.

What Is Lymphatic Drainage Massage?

A lymphatic drainage massage is a type of gentle massage that helps lymphatic fluid (lymph) move away from swollen lymph nodes to areas with working lymph vessels. In other words, it increases lymphatic drainage.

It’s also called “manual lymphatic drainage,” and compared to other forms of massages it’s typically much more gentle. While it involves light touch, it’s still very specific and needs to be done in a certain way to be effective and helpful.

This type of massage works by applying light strokes to the skin in slow motions, targeting lymph nodes that are located just below the skin. Areas of the body where lymph nodes are found include in the neck, groin, chest, armpits and belly.

Lymph is a type of clear, watery fluid that carries protein molecules, salts, glucose and other substances, along with bacteria. The ability of lymph to trap potentially harmful substances so they can be removed from the body helps prevent us from becoming or staying sick.

However, sometimes lymph can get trapped inside lymph nodes, which look like small, bean-shaped structures. Massaging the lymph nodes can therefore help move bacteria, white blood cells and others substances to where they need to go so our immune systems can continue to defend and protect us.

Benefits

Lymphatic drainage massage benefits can include:

Increased lymphatic drainage
Help boosting blood flow
Reduction in swelling (buildup of interstitial fluid)
Decreased pain
Softening of fibrosis (formation of fibrous tissues that can become painful)
Improvement in mobility, range of motion and comfort

A healthy lymphatic system nourishes muscle, joint and other tissue because lymph vessels have tiny openings that let gases, water and nutrients pass through to surrounding cells (called interstitial fluid). The fluid then drains back into the lymph vessels, goes to the lymph glands to be filtered and finally to a larger lymphatic vessel located at the base of the neck called the thoracic duct.

Tissues located around the body can become inflamed and painful when circulation slows, lymph accumulates and inflammation builds.

Massage is known to help decrease lymph congestion and increase circulation and drainage, which decreases swelling, inflammation and pain. This type of manual massage seems to be especially helpful for people with lymph buildup, such as those who have lymphedema or lymphadenitis, which occurs when one or more of your lymph nodes is enlarged, usually due to an infection.

In many cases, manual lymphatic drainage massage is combined with other types of therapies/treatments that are known to help with decongestion. Massage is often used in conjunction with compression therapy (to stop swelling), lymph-reducing exercises (to boost circulation) and skin care (to ensure the skin remains healthy and free of infection).

One 2015 review that focused on adults recovering from breast cancer who had lymphedema found that a combination of lymphatic drainage massage plus use of compression bandages was more effective at reducing swelling and symptoms like pain compared to the use of compression alone.

Another review found that lymphatic massage may help people suffering from fibromyalgia symptoms, which can include pain and stiffness, more than other types of massage therapies, such as connective tissue massage or Swedish massage. Similarly, this type of massage has been found to benefit adults with arthritis who are suffering from inflammation, including after surgery.

Who Should Do It?

Adults who have experienced damage to their lymph nodes and lymphatic system are most likely to benefit from lymphatic drainage massage. These include people with lymphedema, which is characterized by swelling due to lymph fluid accumulating where it shouldn’t it be, and lymphadenitis.

If you’ve developed any of the following symptoms, you might be a good candidate for lymphatic drainage massage:

Discomfort due to swelling
Heaviness or tightness in the limbs
Tissues that feel firmer than normal
Pain when moving and stiffness

Lymph nodes can become damaged due to health conditions, such as some types of cancer, or due to surgery. Most often the swelling develops in the arms, legs or where the cancer occurred, or where surgery was performed, such as the breasts in the case of breast cancer.

Lymphedema symptoms can develop due to illnesses and conditions such as:

Breast cancer
Breast cancer surgery (surgical removal of lymphatic structures, such as nodes and vessels, which impairs lymph carrying capacity)
Surgical scarring, which diminishes lymph transport
Surgical removal or damage of muscle tissue that diminishes the muscle’s compressive force on the lymph vessels
Radiation therapy, which can cause node damage, and/or scarring and fibrosis

While most studies focused on the benefits of lymphatic drainage massage have included people with lymphedema, some research also suggests that this type of massage may help those with:

Arthritis pain
Fibromyalgia symptoms
Constipation
Headaches and migraines
Edema and lipedema
Chronic venous insufficiency
High amounts of stress, which can add to anxiety to depression

How to Do It

Can you perform lymphatic drainage massage on yourself? Yes, but it’s highly recommended that you learn how to do this property from a trained professional first.

If you’re interested in receiving a lymphatic massage, first seek out a trained physical therapist or massage therapist who specializes in this approach. Ideally, work with a physical therapist who is a certified lymphedema therapist (CLT).

A professional can teach you to perform a gentle massage on yourself to help improve blood flow and drainage. You’ll need to understand the anatomy of the lymphatic system to do this, which is why instruction is important.

Most types of lymphatic drainage massage involve clearing (using gentle pressure to release trapped lymph) and then reabsorption (sweeping motions to move lymph toward nodes).

Once you learn how to do these steps, you can perform self-massage up to two times per day for about 20 minutes per session.

Here are general instructions for performing manual drainage massage on yourself (remember to get your health care provider’s advice first before beginning):

Lie down or get in a comfortable position in which you can relax your muscles.
Using slow and gentle motions (imagine you were petting yourself), take the flat part of your hand or fingers (not fingertips), and run your hands/fingers over your skin to help it stretch a bit. Then move it back to its normal position.
Slowly massage toward areas that are not swollen to give excess fluid a place to flow to.
Now focus on parts of the body where lymph nodes are found, including the neck, groin and underarms.
Repeat the following massage strokes about 10 to 15 times on both sides of the body: a “J” stroke above your collarbone, the sides of the neck just below your ear, the back of your neck just below hairline on the sides on your spine, under your arms along the sides of your armpits, behind the knees, and on the inside of the legs moving up the shins and thighs. Repeat 15 times, and then move up to the next section above your knees.

Other tips for supporting your lymphatic system:

For even greater results, combine lymphatic massage with exercise, which naturally helps improve lymphatic drainage, and compression (wearing clothes or bandages on certain parts of the body to reduce swelling). Also be sure to eat an anti-inflammatory diet and drink plenty of water, which supports circulation and detoxification.

Any type of regular exercise and movement (such as simply walking more) is good for keeping lymph fluid flowing, but some exercise seems to be particularly beneficial, including yoga-for-lymph (which twists the body and helps fluid drain), more intense interval training if you can tolerate it (also called HIIT workouts, which is great for improving circulation) and “rebounding” ( jumping on a small trampoline that you can keep inside your house).

Risks and Side Effects

How painful is lymphatic massage? Because it’s so gentle and only uses very light touch and soft movements, this type of massage should not cause pain.

If it’s causing worsened pain or swelling, you’re probably using too much pressure. That said, some people have reported mild side effects afterward, such as headaches, nausea and fatigue.

While it’s generally safe for most people, lymphatic drainage massage should not be performed if someone has an active infection. If you’re currently sick or healing from a serious injury, speak with your doctor before massaging painful or swollen areas of your body.

You should also avoid lymphatic drainage unless working with a doctor if you:

Have recently experienced blood clots
Have recently had a stroke or have congestive heart failure
Have cancer in the affected area
Have liver or kidney disease

While side effects from this treatment are not common, not every study has found that manual drainage massage works well to reduce symptoms, such as lymphedema. One research review found that it did not significantly prevent or reduce lymphedema symptoms in people recovering from breast cancer surgery — therefore speak with your doctor about other approaches that may be more useful or good additions to your recovery.

Conclusion

Lymphatic drainage massage, also called manual lymphatic drainage, is a gentle technique used to increase lymph flow and drainage.
It works using light hand movements that help decrease lymph congestion and increase circulation.
Benefits can include a decrease in pain, swelling, skin tightness, stiffness and immobility. It’s most often used to help people with lymphedema, fibromyalgia, arthritis and other painful symptoms.
How can you drain your lymphatic system yourself? It’s best to first work with a health care provider, such as a physical therapist. After learning this technique you can perform it on yourself at home using “petting” motions on your skin on areas where lymph nodes are concentrated.

The post Lymphatic Drainage Massage Benefits + How to Do It appeared first on Dr. Axe.

Sensory Deprivation Tank Science: How ‘Floating’ Works & Proven Benefits

Jillian Levy, CHHC — Sun, 19 Sep 2021 19:00:53 +0000

Sensory deprivation tank float centers are popping up all over the United States and Europe, especially in urban areas where the demand for holistic healing surges. According to annual official Float Tank Industry reports, the U.S. was home to more than 300 float centers in 2015, up from about 85 in 2011, and the trend continues to grow.

Whether referred to as sensory deprivation tanks, float tanks or simply as “floating,” deprivation therapy treatments have earned a reputation for naturally easing many ailments.

Floaters report sensory deprivation tank benefits that include reduced insomnia, anxiety and depression, plus relief from chronic pain and even addictions. The beauty in all of this: These reported benefits are possible without a doctor’s visit, breaking a sweat or filling any prescriptions.

What Is a Sensory Deprivation Tank?

Sensory deprivation is achieved through floating in a type of isolation tank that cuts off all sources of sensory experience: sound, sight, smell and touch.

Another way that floating is referred to in research studies is “restricted environmental stimulation technique,” or floating-REST.

What does floating in a deprivation tank do — or feel like? Proponents of floating told the the New York Times that a session can make you practically feel like an astronaut, saying “it’s something you can never experience otherwise.”

Float tanks (or sensory deprivation chambers) that are used for inducing sensory deprivation are filled with water that is almost the exact same temperature as the floater’s body, along with high amounts of Epsom salt (made from magnesium sulphate). The salts allow you to remain restfully floating at the water’s surface in complete silence and stillness.

During the entire session, floaters generally feel light and peaceful, without needing to exert any effort to stay afloat.

What are sensory deprivation tanks used for? As you’ll learn below, the main purpose of flotation-REST is eliciting a positive effect on physiology, including lowering levels of cortisol, reducing blood pressure and promoting positive feelings of well-being.

Studies show that increased mindfulness and decreased stress during float session reduce markers of bodily distress syndrome (BDS), aka symptoms caused by chronic stress. Researchers often use the term “BDS” to describe negative physiological changes that take place when someone is under a lot of stress. These BDS signs are now tied to things like fibromyalgia symptoms, chronic fatigue syndrome and somatization disorder.

History of Floating:

Although the benefits of float tanks only recently garnered lots of buzz, they’ve actually been around since the 1950s and used in Europe on and off since the ’70s.

At the time of sensory deprivation tank creation, psychoanalytic researchers and neuroscientists used the tanks mainly to test effects on things like creativity, connection to others and concentration.

Some report that float tanks can actually bring about a “psychedelic experience.” Over the last few decades, esoteric communities promote floating as a way to promote “spiritual awakeness,” emotional breakthroughs and enhanced clarity of mind.

While these benefits are difficult to prove, research published in the Journal of Complementary & Behavioral Medicine now suggests that sensory deprivation may actually work by reducing the body’s stress response, inducing deep relaxation and quieting mental chatter.

A slew of research now shows that “floatation therapy” is an effective, noninvasive method for treating stress-related illnesses and pain, more so than a placebo or even many other methods currently used in complementary medicine.

Benefits

1. More ‘Mindfulness’ and Reduced Stress

The 2014 Journal of Complementary & Behavioral Medicine study mentioned above, which tested the effects of sensory deprivation on markers of quality of life in 65 adult patients as part of a cooperative health project, found a significant correlation between “altered states of consciousness during the relaxation in the flotation tank” and “mindfulness in daily life.”

Scientists randomized study participants to either a wait list control group or a flotation tank treatment group. The sensory deprivation tank group participated in a seven-week flotation program, consisting of a total of 12 float sessions.

After being tested for measures of psychological and physiological well-being — including variables like stress, energy, depression, anxiety, optimism, pain, sleep quality and mindfulness — results showed significant reductions in:

Stress responses
Depression symptoms
Anxiety
Pain

Scientists also observed improvements in general optimism, sleep quality and “mindful presence” (or awareness) during the study.

2. Reduced Anxiety and Depression

In 2016, researchers from the Department of Psychology at Karlstad University in Sweden tested the effects of sensory deprivation tank floating on symptoms of anxiety disorders, including general anxiety disorder (GAD), which remains one of the most challenging mental health problems to treat. Study findings showed that GAD symptomatology significantly changed for the better for the 12-session float group over a four-month period.

In fact, 37 percent of participants in the float-treatment group reached full remission from GAD symptoms at post-treatment, while the majority experienced at least some significant beneficial effects related to sleep difficulties, problems with emotional regulation and depression. All improved outcome variables at post-treatment, except for certain symptoms of depression, remained at the six-month follow-up point after the study. No negative effects surfaced in the floaters.

3. Improved Energy and Work Productivity

Stress-related illnesses now top the most common reasons for reduced productivity at work, employees using sick days, lost sleep and employee fatigue. Problems attributed to stress include mental fatigue (also called “brain fog“), lack of concentration, burnout syndrome, migraines or tension headaches, and digestive or gastric complaints.

Facing these daunting stats, more employers are offering complimentary floating sessions or similar approaches, like breaks for meditation, in order to keep stress levels low.

While stress reduction is a common doctor’s recommendation for patients who are already dealing with these problems, it seems to be most helpful when stress is prevented or managed before it reaches damaging levels. There’s evidence that sensory deprivation floating is now considered a cost-effective, natural and helpful stress-preventative method for decreasing potential sick-leave absences and increasing general well-being in the workplace.

4. Less Pain

Several studies, as well as patient testimonials, suggest float tanks could serve as natural painkillers. The primary way that floating helps ease pain is through evoking a relaxation response, which eases tense muscles and helps improve rest and recovery.

One study examining the effects of placebo treatments versus flotation tank therapy found that floating sessions reduced stress-related muscular pain in patients diagnosed with “burnout depression.”

The patients treated with this flotation-restricted environmental stimulation technique for six to 12 weeks exhibited less pain, lower blood pressure levels, less anxiety and depression, reduced feelings of stress and negativity, and increased happiness/optimism, energy and positive affectivity.

5. Help Overcoming Addictions

A study from the ’90s aimed at identifying the effectiveness of sensory deprivation on reducing addiction found that “REST is a versatile, cost-effective treatment modality with demonstrated effectiveness in modifying some addictive behaviors, and has promising applications with others.”

Interestingly, patients addicted to nicotine, alcohol or drugs generally saw improvements associated with refocusing the mind or rebalancing the various physical and mental effects of stress.

According to science, sensory deprivation helps patients overcome addictions by:

Induction of a general relaxation response
Serenity and relief by non-chemical means
Internal refocusing to concentrate on personal problems
Disruption of habits through removal of trigger cues and response possibilities
Increased feelings of control over addictive behaviors
Enhanced learning processes

Research findings related to treating addictive behaviors with REST now support its use for:

Quitting smoking
Overeating
Alcohol consumption
Drug misuse

The most support for floating involves smoking cessation help, while many believe more research is needed overall to recommend floating for other drug problems.

How Does It Work?

What does sensory deprivation do? Sensory deprivation tanks help induce a deep state of relaxation (also called a “relaxation response” or RR) by turning down the body’s “fight or flight” stress response.

Evoking a natural relaxation response is considered an effective remedy for stress-related symptoms because it activates the parasympathetic nervous system, while at the same time decreasing activity of the sympathetic nervous system.

Essentially, floating helps lower cortisol levels and calm the nervous system, bringing the immune and hormonal systems back into balance.

Studies show that self deprivation sessions can help lower the heart rate, normalize blood pressure levels, restore a normal breathing rate (respiratory frequency) and normalize digestive functions.

In stressful or busy situations, we’re best able to induce a relaxation response by decreasing sensory input and bodily movements as much as possible. During a flotation therapy session, nearly all incoming stimuli and sensations are reduced or completely eliminated.

There is no music playing, no guided meditation or directions, and nothing else to hear besides your own breath. There are no lights — tanks are kept very dark.

Floaters don’t even feel water on the skin because it’s heated to nearly exact skin temperature.

Can you sleep in a sensory deprivation tank? While it’s possible, this is not the purpose.

Time in a sensory deprivation tank is similar to solo or guided meditation in that the mind tends to become very peaceful, allowing stress to melt away, but you remain awake.

Who Should Try Floating?

Floating enthusiasts told the New York Times that anyone looking to “stretch their artistic, spiritual and even athletic boundaries” can benefit from floating. After reviewing participants’ reports regarding floating’s effects, researchers even concluded this:

“Many of the participants had been using a range of different methods to reduce pain, stress and other individual health issues prior to floating. Medicines, yoga, massage and physiotherapy were some of the treatments mentioned, and never had they so successfully been relieved from pain, tension, stress, etc.”

Those looking for more of a scientifically supported reason to try floating will be happy to know it’s backed up by much ongoing research. Although there’s still lots to learn regarding the physiological effects of sensory deprivation, floating is believed to potentially help alleviate all sorts of stress-related problems, like:

Mood-related disorders and symptoms of depression or anxiety
Addictions or symptoms of withdrawal
Headaches
Low immune function
“Burnout” and frequent sick days among employees
Chronic fatigue and low energy
Jet lag
Trouble focusing, restlessness, distractions or brain fog
Chronic pain and muscle tension, often tied to high stress levels
Difficulty sleeping or insomnia

Cost

Sensory deprivation tank costs depend on factors like the type of facility you visit, length of sessions and how many sessions you purchase.

Most one -to two-hour sessions cost anywhere from $30 to $150. Many places offer float packages, helping keep costs down in exchange for committing to a certain number of floats up front.

Sensory deprivation tank prices can be high in some states, so shop around different facilities, and ask about intro offers.

Here’s what else you can expect if you decide to try a sensory deprivation floating session:

Most people choose to float for about 45 minutes to two hours. However, some go for even longer, up to eight hours if they visit a float lab where they can sleep in the float tank overnight.
People have the option to leave the tank early if they feel uneasy. However, most experts suggest that you try to wait out the duration of at least your first session to experience and embrace all of the different feelings that may come up.
The deprivation tanks themselves are big enough to fit your body when lying down flat, but don’t leave too much room for moving around. Most are about the size of a “large coffin,” which can leave some people feeling confined and uneasy.
Tanks hold about 10 inches of water and about 1,000 pounds of dissolved Epsom salt. The salt is what allows for floating in water without effort. The floater stays elevated during the session without needing to swim or tread.
In case you’re wondering, floating for one to two hours in a salt tank isn’t bad for your skin, and you won’t get wrinkly or cold. The water stays the same temperature as your body, adding to the “deprivation” feeling. Most say that their hair and skin feels soft afterward, not dried out like you may expect.

Risks and Side Effects

Although most who try sensory deprivation tanks report really enjoying the experience with no unwanted side effects, not all do. Some facilities may lack proper sanitation, including reports of moldy tanks, off-putting smells and dirty tank water.

Depending on your personality and how well you deal with feeling isolated inside small, closed spaces, it’s also possible that you could feel even more anxious or restless during a float session. If you find it hard to stay in small spaces without feeling tense, like crowded subways or packed cars, you may not like how floating feels.

To avoid potentially becoming sick or catching something like a fungal infection, do your research, and be sure to visit a facility with strong reviews and recommendations.
Also check on the facilities’ guidelines for hygiene and cleanliness. Shower after floating, and wash all clothes that you may wear during a session.
If you’re unsure of how you’ll react to isolation and deprivation, aim to do a shorter session at first, just 30 to 60 minutes.
Never stop taking any medications or attempt to self-treat any physical or mental problem without discussing this with your doctor first.
Can you drown in a sensory deprivation tank? This is very unlikely, although not impossible, because the tanks are very shallow, similar to a bathtub. However, children shouldn’t be left alone in a tank for this reason.

Conclusion

Sensory deprivation tanks are also called float tanks, floating-REST or simply “floating.”
Floating research suggests that sensory deprivation tank benefits include helping those with muscular pains, anxiety, trouble concentrating, depression, trouble sleeping, burnout, addictions and fatigue.
Sessions work by reducing all sources of incoming stimuli, helping floaters reduce stress, enter a deep state of relaxation and calm the nervous system. This helps increase immune function and regulates output of stress hormones like cortisol.
Sensory deprivation tank experiences are very unlikely to cause negative side effects, but if you feel anxious in enclosed, dark areas, it may not be for you.

The post Sensory Deprivation Tank Science: How ‘Floating’ Works & Proven Benefits appeared first on Dr. Axe.

Singing Bowl and Sound Bath Benefits for Stress Relief & More

Jillian Levy, CHHC — Sun, 31 May 2020 12:00:47 +0000

Adding to the ever-expanding list of ways to unwind and practice self-care is the use of a singing bowl or sound bath to boost relaxation. Some say that this practice actually dates back thousands of years but only recently has experienced a surge due to mindfulness meditation and yoga becoming much more mainstream.

You can think of a sound bath as one form of “energy healing,” similar to how music is used for its therapeutic, mood-altering effects. Because singing bowls/sound baths can help quiet the mind, improve focus and make you feel more relaxed, their use can lead to a range of health improvements — such as better digestion, concentration, moods and sleep.

What Is a Sound Bath?

A sound bath is meditative experience in which you listen to ambient sounds caused by signing/chanting, singing bowls, chimes, gongs, drums and cymbals. Many of the sounds you’d hear during a sound both are vibrations produced by traditional metal bowls or other tools that are played by instructors (or “sound therapists”).

During the experience, attendees usually lay down (in the yoga pose savasana or corpse pose) or sit in a comfortable position, such as on a meditation cushion or yoga mat. They “bathe” in the sounds in the environment in order to keep their attention fixated on the present moment, much like during other types of meditations.

Sound baths are intended to be deeply relaxing and can also lead to other benefits, like “self discovery” and insight. Some practitioners describe the experience of attending a sound bath as a “journey of self healing.”

Attending this type of meditation class can help put you in a deep meditative state, which can lead to reduced stress, greater sense of peace and other mental health benefits.

There’s some speculation over the exact origin of sound baths and singing bowls. Some believe they are ancient practices that date back at least 2,000 years that originated among monks and other meditation practitioners living in Tibet — however there isn’t much solid evidence showing that this is actually true.

In fact according to some sources, singing bowls may actually be “Western inventions” that didn’t gain a following until the 1970s.

The truth is, no one knows for sure where they originated and when — we only know that as meditation, yoga and Eastern religion practices spread around the globe in the late 1900s, the use of singing bowls did too.

Tools (What Is a Singing Bowl?)

A singing bowl is an inverted bell that vibrates to make sound. It’s the type of instrument that is most often used in sound baths in Western countries.

Singing bowls and bells are typically bowl-shaped, made out of metal/bronze or crystal, and come in many different sizes, with bigger bowls producing deeper and louder vibrations and sounds.

According to the Ohm Store website, traditional “Tibetan Singing Bowls” go by many names:

Over the millennia, they have been humbly referred to as a: singing bowl, himalayan bowl, singing bell, standing bell, meditation bell, sound bowl, vibration bowl and many others.

What is a singing bowl used for? Historically, singing bowls have been primarily used to help improve focus during meditation and chanting practices.

Today they are also used in yoga classes, group meditation classes and for relaxation purposes to help bring people’s attention to the present moment and for their relaxing qualities.

How does a singing bowl work exactly?

Compared to other forms of meditation, there have been limited scientific studies focused on the use of meditation bowls and sound baths. Those that have been conducted have found they can help relax the body and essentially take someone out of “fight or flight” by combatting a stress response.

According to yogic philosophy, sound baths are also used to help “balance the chakras by utilizing specific sound vibrations” (although this concept is not one that’s been proven scientifically).

Instructors usually play singing bowls in a way that causes them to produce repetitive notes at different frequencies. These sound like long vibrations that eventually become softer as they fade out.

The cool thing about singing bowls is that each one produces a unique sound based on the bowl’s history, shape, size, weight and dimensions.

As one sound therapist explained to Allure magazine:

“By using particular combinations of rhythms and frequencies, it is possible to shift our normal beta state (alert, concentrating, reacting) to an alpha (creative, relaxed), and even theta (meditative state) and delta (deep sleep; where restoring and healing can occur).”

By bringing your focus to the “here and now” and to sounds in your environment and away from your own thoughts, you’re better able to let go of whatever is on your mind. Breathing exercises are also often used to help you settle into the practice and relax more easily, sometimes as well as stretching/yoga.

Benefits/Uses

What are the benefits of a sound bath? Based on its ability to help fight the negative effects of stress, sound bath and singing bowl benefits can include:

Calming the nervous system, helping you to cope with symptoms tied to chronic stress
Improving your mood and decreasing depression and anxiety symptoms
Deepening meditation and focus
Boosting creativity and decision-making
Helping with management of chronic pain
Improving sleep and reducing insomnia
Supporting cardiovascular and digestive health

The reason that sound baths (and music therapy and other types of “sound therapies”) are capable of leading to health improvements is due to how they affect the parasympathetic nervous system, which helps you cope with stress and keeps you in balance (homeostasis).

Here’s a bit more about some of the main benefits of sound baths:

1. Can Help Enhance Meditation/Focus

Like other forms of meditation, sound baths emphasize focused concentration and mindfulness (moment-to-moment, non-judgmental awareness).

If you find it hard to meditate or relax because you can’t easily “turn off your brain,” then this type of practice is a good option for you. The vibrations, chants and other sounds you hear during a sound bath help quiet the distractions going on in your physical environment and in your mind, allowing you to relax and focus more easily.

A sound bath can even mimic the peaceful state of mind you would achieve in a float tank, in which you experience sensory deprivation. The resonant frequencies produced by singing bowls and other instruments are subtle distractions that may actually alter your brain waves in a way that promotes a calm, meditative state of mind.

A 2018 study uncovered evidence that people recovering from cancer who were part of a Tibetan Sound Meditation group performed better on a verbal memory test, short-term memory and processing speed task, and improved in cognitive function and abilities, mental health and spirituality scores at the end of treatment.

2. May Lift Your Mood

One observational study found that singing bowl meditation “may be a feasible low-cost low technology intervention for reducing feelings of tension, anxiety, and depression, and increasing spiritual well-being. This meditation type may be especially useful in decreasing tension in individuals who have not previously practiced this form of meditation.”

3. Can Aid Digestion

By reducing the release of stress hormones, such as cortisol, and helping you feel calmer, meditative practices can improve metabolic processes and digestion. Due to the “gut brain connection,” by feeling less stressed overall you may deal with fewer symptoms like indigestion, lack of appetite, diarrhea and constipation.

4. Can Help Improve Sleep

Sleep requires you to be in a relaxed, restorative state, which is what sound baths can provide. The more you practice relaxing your body and letting your thoughts pass, the easier it should be over time to drift off into restful sleep when the time is right.

5. May Help Improve Blood Pressure

By incorporating a regular meditative practice into your routine, you can help support hormonal balance, cardiovascular function and even immune system function.

A 2014 study published in the American Journal of Health Promotion found that when people participated in relaxation sessions that included an introduction with 12 minutes of Himalayan singing bowls they experienced a greater reduction in systolic blood pressure and heart rate compared to sitting in silence before a directed relaxation session.

The researchers concluded that singing bowls may be used as an adjunct to directed relaxation session to produce positive physiological and psychological responses, including among adults with hypertension.

6. Can Help You Cope with Pain

Stress tends to only make pain worse, such as by increasing tension and inflammation, which is why stress-relieving practices can help you cope with chronic pain.

One study found that adults who used “vibroacoustic sound therapy” (singing bowls) experienced a significant decrease in stress perception and pain intensity compared to adults who were placed in a placebo group. Another study demonstrated that sound stimulation therapy can help those with fibromyalgia better cope with discomfort.

How to Do It

If you’re using a singing bowl at home, here are some basic instructions:

Use a mallet to press in a slow, circular motion against the bowl’s outside edge or rim. Try using your whole arm when using bigger bowls in order to create a full vibration.
You can also make sounds by gently striking the inside of the bowl. It might take some practice, but you’re looking for clear, bright sounds.

If you’ve never tried a sound bath before and are interested in attending a session, look for one at local yoga and meditation studios and event spaces. You’re most likely to find sessions held in bigger cities that have many yoga and meditation studios.

Here are some tips for beginners who are attending a sound bath/using a singing bowl:

Bring a yoga mat, cushion or towel to help you get into a comfortable position.
What do you wear to a sound bath? Wear comfortable clothing that won’t cause restriction in movement, pinching or anything else that will be distracting.
Start the practice with some breathing exercises, which help calm your body and thought. Then try to keep your focus on the sounds in your environment, as well as your breath, to help your mind from following thoughts.
At one point you might start to feel like you’re going to fall sleep. This isn’t necessarily a bad thing, but try to remain fully aware of your surroundings as much as possible until you drift off.
While sound baths are usually in-person experiences, you can use a sound bath app or meditation app, recording, or YouTube video if attending a session in person isn’t an option for you.

Below are answers to some other common questions you might have about getting started with sound baths and singing bowls:

How long is a sound bath?

This depends on where you do it, who’s leading it and the exact type of sound bath.

Some sound bath ceremonies can last for several hours. Shorter sessions might be about 45 to 90 minutes, much like a yoga class.

Each class/experience is a bit different depending on who instructors it, much like a yoga class. You might want to ask questions about the length and other details beforehand.

How much does a singing bowl and sound bath cost?

This depends a lot on the specific bowl, the size and where/how it’s made. Look for singing bowls at meditation shops, some yoga studios or online.

They can cost between $30 and $150 depending on the type. Very large, antique bowls may even cost thousands of dollars.

A group sound bath session typically costs between $30 to $65. If you do a private session, it will probably cost a bit more.

You may be able to find free workshops at places like local yoga or meditation studios.

Can you put water in a singing bowl?

Yes, you can add water to your bowl to produce a different type of sound. Pour enough water to fill the bowl about halfway.

Create sound by circling the rim a few times. If you look closely you’ll even see ripples of water.

Risks and Side Effects

Just like with meditation, there isn’t much risk involved in giving sound baths and singing bowls a try. You might find that you feel frustrated, restless or bored for the first 20 o 30 minutes while you “settle in,” but this is common and usually gets better the longer you practice.

While there aren’t many dangers involved with the use of singing bowls, you’re most likely to get the most benefits if you begin by practicing with a teacher or therapist.

Conclusion

What is a sound bath? It’s a type of sound healing practice and meditative experience in which you listen to ambient sounds caused by signing/chanting, singing bowls, chimes, gongs, drums and cymbals.
A singing bowl is a type of meditation bowl that dates back thousands of years to Tibet. Historically, Tibetan singing bowls have been primarily used to help improve focus during meditation and chanting practices.
Benefits associated with this practice are similar to those of meditation and yoga. They can include reducing stress and pain, improving digestion and sleep, and supporting cardiovascular, cognitive and immune system functions.
The way that singing bowls and sound baths work is by helping give you a point of focus so you can quiet your mind and let your thoughts go. This activates your parasympathetic nervous system and helps you feel more relaxed, restored and introspective.

The post Singing Bowl and Sound Bath Benefits for Stress Relief & More appeared first on Dr. Axe.

Ozone Therapy: Should It Be Approved for Medicinal Use?

Christine Ruggeri, CHHC — Sat, 23 May 2020 12:00:35 +0000

When you hear ozone therapy, you may wonder how a gas in the Earth’s atmosphere can possibly serve as a therapeutic agent. There’s plenty of skepticism surrounding this type of alternative medicine, but research suggests that by supplying potent oxygen, ozone benefits are the real thing.

That said, ozone is an unstable molecule, and there are certainly risks when using it therapeutically. The U.S. Food and Drug Administration has concluded that it has no known useful medical application, though there are studies that suggest otherwise.

So what’s the deal with ozone therapy? Is it an under-researched, but potentially impressive agent, or should you steer clear of this type of therapy altogether?

What Is Ozone Therapy?

Ozone therapy involves of the use of ozone (O3), a potent form of oxygen, as a disinfectant agent that’s introduced into affected areas of the body. The color gas is used to improve oxygen intake and boost the immune system response.

Ozone is the strongest naturally occurring oxidant. It’s produced in nature by lightning and ultraviolet irradiation.

Medical ozone is made by passing medical-grade oxygen through the ozone discharge, resulting in a gas mixture of 1 percent to 5 percent ozone and 95 percent to 99 percent oxygen.

Ozone therapy isn’t approved by the FDA, so as of now it can’t be performed in the United States by health care practitioners. There are some researchers and doctors who support its use for certain medical conditions, although more human clinical trials are needed to navigate its safety and efficacy.

How It Works/Uses

Medical ozone is used to reduce the harmful effects of bacteria, viruses, fungi, yeast and protozoa. It’s used to disinfect and treat diseases that are caused by these invaders.

It works by disrupting bacterial and fungal cell growth and virus-to-cell contact through oxidation.

Cells that are vulnerable to invasion by foreign pathogens, like viruses, are also susceptible to oxidation, which is exactly how ozone works to disrupt their growth, eliminate them and allow for the replacement of healthy cells.

The basic function of ozone is to protect humans from the dangerous effects of UV radiation. It occurs naturally on Earth, in concentrations that are perfectly compatible with life.

Although the gas has dangerous effects, researchers have explored its therapeutic potential.

How is ozone therapy administered? In medicine, controlled therapeutic doses are used in several ways, but it’s not ingested or inhaled.

While in a gaseous state, ozone uses include:

Direct injection: Ozone gas is used intravenously to treat internal organs and oxygenate blood. Intramuscular injections are also common.
Autohemotransfusion: This form of ozone therapy involves drawing blood from the body, mixing it with ozone gas and then reinfusing the oxygenated blood.
Rectal insufflation: This method is done by introducing ozone gas through the rectum so it can enter the colon and bloodstream.
Skin exposure: Ozone gas is used on the skin through a sealed bag or medical chamber, much like hyperbaric oxygen therapy.

Potential Health Benefits

Research indicates that diseases and health issue that are sometimes treated with ozone therapy include:

infected wounds
diabetic foot
viral diseases
SARS
AIDS
circulatory disorders
peripheral vascular disease
breathing disorders
macular degeneration
rheumatism/arthritis
cancer

1. Works as Antibacterial and Antifungal Agent

Studies display that ozone works as an antibacterial agent that’s used to treat oral infections and wounds. When bacteria are exposed to ozone, the phospholipids and lipoproteins that are inside the bacterial cell envelope are oxidized and reduced.

This works on fungal cell walls similarly, allowing ozone to inhibit fungal growth by interfering with its reproductive cycle.

2. Enhances Immune Responses

Ozone therapy works to prevent inflammatory responses caused by pathogens. Studies show that it significantly decreases proinflammatory cytokines without causing toxicity or severe side effects.

It also activates the immune system and is used as a disinfectant to treat disease.

3. Increases Antioxidant Production

Ozone therapy works to increase the endogenous production of antioxidants, which allows it to increase oxidation and support immune function. Research indicates that by increasing antioxidant production, ozone supports wound healing and fights infections.

4. Supports Wound Healing

Ozone therapy can enhance circulation, destroy microorganisms, including bacteria and viruses, enhance oxygen delivery and modulate the immune system. For these reasons, it’s used as an alternative therapy for wound healing and diabetic foot.

Is It Safe?

Ozone therapy does attract plenty of skepticism as an alternative medicine because it has an unstable molecular structure.

Is ozone therapy bad for you? Researchers agree that the toxicity of ozone depends on the concentration and administration to the appropriate site.

In other words, if it’s not used properly, it can certainly be dangerous.

A major issue with ozone is the damage it can do when inhaled into the lungs. It increases airway resistance significantly, without changing the elasticity of the lung, leading to serious issues like:

shortness of breath
swelling of blood vessels
poor circulation
risk of stroke and heart problems

Direct contact with the eyes, ozone injections and rectum exposure also have the risk of side effects. If ozone is inhaled, it can cause irritation, burning, coughing, headaches and nausea.

In some states, ozone therapy is not approved for use by physicians and naturopathic practitioners. It’s not approved or regulated by the FDA because there aren’t enough long-term human studies to prove its safety and efficacy.

Risks and Side Effects

The risks and side effects of ozone therapy come from its unpredictable nature. The gas is unstable, and with the wrong dose or administration, it can cause toxicity.

Exposure to high levels of ozone gas can damage red blood cells and lung function. There are also potential dangers to using ozone injections, and more human trials are needed to understand its safety.

Ozone therapy is not a common treatment modality, but it is used in some cases. To reduce the risk of side effects, be sure that your health care provider is well-trained.

Talk to your doctor about the potential health risks before treatment.

Conclusion

Ozone therapy is the use of gaseous ozone to aid wound healing, oxygenation and serious infections. The evidence on this form of alternative medicine is lacking, but some researchers praise its therapeutic potential.
The use of medical ozone is not approved by the FDA because it’s considered a toxic gas with no known useful medical application.
There are many forms of ozone, including ozonated water, autohemotherapy, IV ozone therapy, and ozone chambers. These practices come with potential dangers, including toxicity, loss of lung capacity and heart issues.

The post Ozone Therapy: Should It Be Approved for Medicinal Use? appeared first on Dr. Axe.

What Is Psychodynamic Therapy? Types, Techniques & Benefits

Jillian Levy, CHHC — Tue, 28 Apr 2020 12:52:26 +0000

According to Good Therapy website, psychodynamic therapy was developed as a “simpler, less-lengthy alternative to psychoanalysis.” Never heard of this approach before and wondering, “What is psychodynamic therapy?”

In simple terms, it’s a way of interpreting a client’s past in order to understand how it affects his or her present moods and behaviors.

Someone’s past is considered the foundation and formation of that person’s psychological processes, so gaining insight into one’s earlier experiences can help explain why she or he is dealing with certain symptoms, such as depression, and what that person can do to improve his or her coping skills.

What Is Psychodynamic Therapy?

The definition of psychodynamic therapy (also called insight-oriented therapy) is “a form of therapy that focuses on unconscious processes as they are manifested in a person’s present behavior.”

The psychodynamic approach involves a client and therapist examining unresolved conflicts from the client’s past that have contributed to unwanted thought patterns, habits and symptoms.

These “past conflicts” often include dysfunctional relationships, often during childhood, which may lead to problems such as addictions and depression.

Psychodynamic therapy is one form of psychoanalytic therapy (or talk therapy between a therapist and patient). Compared to other forms of psychoanalytic therapy, it usually requires less frequency and number of sessions in order to help a patient reach her or his goals.

Something else that makes it stand apart is that it it focuses on mental/emotional experiences, rather just symptoms and behaviors.

Types

It’s possible to practice psychodynamic therapy in a group or family setting, as a couple, or as an individual.

Some clients use this approach with their therapists for only a short period of time, while others rely on it as a long-term therapy approach spanning several years or more.

Psychodynamic therapy is actually considered a category of therapies rather than a single type.

Here are some psychodynamic therapy examples and approaches that therapists use:

Brief PDT, which is generally conducted over the course of only a few sessions. This may be used to help victims of rape, accidents, terrorism or other situation.
Psychodynamic family therapy, used to help resolve conflicts.
Open dialogue therapy, in which information is freely shared by the client.
Music therapy, in which clients expresses themselves through use of music or another form of art, sometimes while also talking.
Journaling/writing to share emotions, fears, thoughts, etc.

Goals/How It Works

What is psychodynamic therapy used for? The primary goals of psychodynamic therapy is to improve a client’s self-awareness and understanding of how the past has influenced current behavior.

A client might wish to change an aspect of her or his identity, personal narrative or personality or to give up unwanted habits. It’s believed that this can happen more easily when the therapist helps the client reveal unconscious content of his/her psyche.

What is a psychodynamic approach exactly, and how does it work?

During a session a therapist and client discuss the client’s emotions, thoughts, early-life experiences and beliefs. This is done via open-ended dialogue and questions.
Part of the process is recognizing, acknowledging, understanding, expressing and overcoming negative and contradictory feelings and repressed emotions.
The patient commits to deeply exploring and analyzing earlier experiences in order to tie him/her to present emotions and relationship patterns.
With help from the therapist, the client can change her/his recurring thought patterns and let go of unhelpful defense mechanisms and unhealthy relationships.

Theory, Perspective, Key Concepts

Psychodynamic theory is based on the belief that behavior is influenced by unconscious thought. This theory is the basis for the “Psychodynamic Diagnostic Manual” (PDM), which was released in 2006 and is used as an alternative to the “Diagnostic and Statistical Manual” (DSM).

The key difference the DSM and PDM is that DSM focuses on observable symptoms associated with mental health conditions, while the PDM describes subjective experiences.

What are the key features of psychodynamic approach?

The focus is on the psychological roots of emotional suffering. Self-reflection and self-examination are important concepts for getting to the root of one’s problems.
PDT theory states that the relationships and circumstances of early life continue to affect people as adults. The relationship between therapist and patient is used as a “a window into problematic relationship patterns in the patient’s life.”
Uncovering defense mechanisms is also a key concept. These can include denial, repression and rationalization, which can contribute to relationship troubles and addictive behaviors.

Benefits/Uses

Is psychodynamic therapy effective? According to the American Psychological Association, research has shown that psychoanalytic theory can be clinically applied to a wide range of psychological disorders, including:

Depression
Anxiety
Personality disorders
Addictions/substance abuse
Social anxiety disorder/difficulty forming or maintaining personal relationships
Eating disorders
Panic disorders
Post-traumatic stress disorder (PTSD)
Physical ailments, such as chronic pain

1. May Help Reduce Depression and Anxiety

PDT sessions can lead to increased self-esteem and self-compassion, better use of one’s skills/talents and coping abilities, improved relationships, and healthier habits — all of which can help to reduce depression and anxiety symptoms.

A meta-analysis by the Cochrane Collaboration that included data from 33 studies demonstrated hat short-term psychodynamic therapy significantly improved patients’ depression and anxiety symptoms, with modest to moderate clinical benefits.

The analysis included patients with a variety of problems with emotional regulation, including those with general, somatic, anxiety and depressive symptoms, as well as interpersonal problems and social adjustment. In all outcome categories, patients saw significantly greater improvement in the treatment versus the control groups.

When patients were assessed nine months or more after treatment ended, it was found that many experienced lasting psychological changes.

2. Can Help Improve Social Functioning

A meta-analysis published in Archives of General Psychiatry that included 17 randomized controlled trials found evidence that PDT was significantly more effective than a control and just as effective as other types of psychotherapy, such as cognitive behavioral therapy, for supporting those with a variety of psychiatric symptoms and poor social functioning.

3. Could Improve Personality Traits and Relationships

American Psychologist published findings from one meta-analyses comprising 160 studies focused on psychodynamic therapy, featuring more than 1,400 patients with a range of mental health problems. Researchers found substantial treatment benefits, even among patients with personality disorders — considered to be deeply ingrained maladaptive traits that are commonly difficult to treat.

It was found that psychodynamic psychotherapy “sets in motion psychological processes that lead to ongoing change, even after therapy has ended.” With the therapist’s help, patients are able to practice self-exploration, examine their own emotional blind spots and better understand relationship patterns so they can be improved.

What to Expect

During a PDT session, here’s what typically takes place:

Therapists lead the discussion but usually work with clients to first identify a focus/goal and important issues, which helps create structure for the sessions. Having a clear focus makes it possible to do interpretive work in a relatively short time.
The client/patient speaks freely and openly to the therapist about anything that comes to mind, including current issues, fears, desires, dreams and fantasies.
Session normally last about one hour. Frequency is typically once or twice per week, as opposed to three to five days a week with traditional psychoanalysis. Many people are able to attend PDT sessions for a shorter amount of time than other psychoanalytic sessions, although six months to one year (or more) of treatment may still be needed.
Research shows that patients often experience ongoing improvements after therapy has ended, although follow-up sessions can still be beneficial.

Most therapists do not exclusively practice PDT but rather incorporate it into other therapeutic approaches. You can expect that your therapist may combine PDT theories with psychological techniques used in cognitive behavioral therapy (CBT) or other approaches.

Tips/Techniques

PDT therapists use certain techniques to help clients connect the dots between their past experiences and their current problems.

Psychodynamic therapy techniques and those used in CBT have a number of things in common. CBT seeks to change conscious thoughts and observable behaviors that are destructive.

The firsts step in achieving this is making patients more aware of their own thoughts and behaviors, which is also a focus of PDT.

One distinction between CBT and PDT is that CBT focuses on thoughts and beliefs more, while PDT encourages a patient to explore and talk about emotions more.

Therapists use some of the following techniques to help facilitate PDT sessions:

Talking openly about about automatic ways of thinking and life patterns that once seemed inevitable or uncontrollable, so they can be reconsidered. Speaking “openly” means discussing anything that comes to mind in an unstructured, uncensored way, which provides access to thoughts and feelings that might otherwise remain outside of awareness.
“Free association” practices, in which the therapist reads a list of words and the client responds immediately with the first word that comes to mind.
Identifying new choices and options for existing problems, perhaps by journaling and writing them down.
Identifying ways in which the client avoids distressing thoughts and feelings, including defense mechanisms that are used. A therapist will often redirect the attention of patients to issues they are avoiding.
Considering ways that the client can be more flexible and adaptive, perhaps by discussing news ways of coping in difficult situations.
Role-playing situations so the client can better understand how she/he contributes to relationship patterns.
Use of Rorschach inkblots, which the therapist presents as the client freely describes what he/she sees.
Dream analysis to open up discussion about patterns, fears, etc.

Risks and Side Effects

Because a “therapeutic alliance” between client and provider is to important in PDT, it’s crucial to find a therapist who is knowledgeable and properly trained.

Be sure to work with a therapist whom you both feel comfortable with and who is trained specifically in this type of therapy, perhaps as well as CBT. Look for a provider who is licensed, experienced in social work, a psychotherapist or other mental health or medical professional with advanced training in psychoanalysis.

One challenge with this approach may be the cost, considering that several sessions for at least a few months are needed to show improvements. Although it may not be the most cost-effective way to deal with psychiatric problems, it can teach clients skills that can be used for a lifetime, which is why improvements in symptoms often increase with time.

Conclusion

What is psychodynamic therapy (PDT)? It’s a form of psychoanalytic therapy that focuses on unconscious processes as they are manifested in a person’s present behavior.
According to psychodynamic theory, relationships and circumstances of early life continue to affect people as adults. Talking about early-life, unconscious problems can help people find ways to solve them and improve their mental well-being.
Benefits of PDT can include helping manage depression, anxiety, phobias and addictions.
The goal of PDT sessions is to become more self-aware of one’s thoughts, feelings, perceptions and experiences. A “therapeutic alliance” between therapist and client allows this to happen.
Psychodynamic therapy vs. CBT: Which is better? CBT (which seeks to change conscious thoughts and observable behaviors) may be used with PDT since they both work to uncover ingrained beliefs and habits. Both have been shown to be effective and for benefits to last or even increase over time.

The post What Is Psychodynamic Therapy? Types, Techniques & Benefits appeared first on Dr. Axe.

Class IV Laser Therapy Benefits and How to Use

Jillian Levy, CHHC — Sun, 22 Mar 2020 13:54:42 +0000

If you’re one of millions of adults who suffers from muscle aches, joint pain and limited mobility due to inflammation, you’re probably aware of just how many natural treatments are now available to help bring you relief.

While many treatments address only symptoms, but not always root causes of pain, certain types of light therapies — specifically class IV laser therapy — can provide more than short-term benefits, as it actually assists the body to help heal itself naturally without drugs or surgery.

For thousands of years, light has been considered a natural, healing source of energy. Today, we know that treatments with technologically-advanced laser devices can lead to beneficial, photochemical changes inside cells.

This process provides therapeutic outcomes including, but not limited to, the reduction and alleviation of pain or inflammation and an increase in blood circulation. The resulting improvement in range of motion and movement are essential to the recovery process.

A number of additional benefits include immunomodulation, promotion of wound healing and tissue regeneration. Laser therapy is known to be very safe, posing little risk for side effects, especially compared to long-term use of pharmaceuticals.

What Is Class IV Laser Therapy?

Low-level laser therapy or cold laser therapy is now referred to as photobiomodulation, to better define treatments from specific lasers that are used for pain relief and healing. Treatments are site specific on one or more areas of the body.

What does photobiomodulation mean, exactly? “PHOTO” means light, “BIO” means life and “MODULATION” means change.

According to the North American Association of Photobiomodulation Therapy (NAALT), Photobiomodulation Therapy is defined as “A form of light therapy that utilizes non-ionizing forms of light sources, including LASERS, LEDs, and broad-band light, in the visible and infrared spectrum.”

The Food and Drug Administration (FDA) has grouped all lasers, for both medical and non- medical uses, into four classifications. “Class IV” (or class 4) lasers include those that emit power in excess of one Watt. Eye protection is needed when using these lasers to limit reflected light exposure. The majority of scientific, industrial, military and medical lasers fall into this category.

Treatments with this type are laser are performed by positioning its output, using a laser handpiece, either directly on the skin or approximately one-half inch above the surface and surrounding the area of injury and pain.

How Does Class IV Laser Therapy (Photobiomodulation) Work?

Laser therapies stimulate metabolic processes at the cellular level. There are many types of therapy available, depending on the power level, wavelengths and how they interact with the body.

Photobiomodulation is different than laser therapies that have applications in dermatology treatments (like acne) and ophthalmology (eye) procedures.

Photobiomodulation relies on four key parameters of laser technology:

The type of light
The role of wavelengths
The operating modes
The power or energy density

Class IV laser devices use laser diodes that are the “engine” of the products. These diodes determine the power level and the wavelength of the light that’s emitted. Recently, new technological developments have resulted in advanced lasers that are high-power, multi- wavelength devices that include red (635nm) and infrared (810nm, 980nm and 1064nm) wavelengths.

A key difference that makes this treatment better than other therapeutic modalities is photobiomodulation provides energy to cells that causes a series of chemical changes, resulting in the body essentially healing itself.

The Photon (light) energy is able to effectively penetrate the skin and underlying structures, accelerating the body’s recovery process. This photochemical mechanism of action triggers a cascade of cellular actions that include:

Stimulation of ATP
Stimulation of respiratory chain
Increased DNA and RNA synthesis
Enhanced collagen synthesis
Increased levels of beta-endorphins and serotonin

FDA Classification as Medical Devices

Class 4 laser therapy is most often administered in a healthcare or medical professional office. Since they are high power devices, class IV lasers have consistently been shown to be clinically effective. They are classified as “Class II medical devices,” another reason they are different than other types of lasers.

What does this classification mean? In the U.S., the Food and Drug Administration (FDA) is the government agency that’s responsible for protecting the public health by regulating consumer products, including food, medications and medical devices.

Class II medical devices “pose a medium risk,” according to the FDA. This category represents 43 percent of all devices and includes a wide variety of devices — from motorized wheelchairs to the Apple Watch ECG app. The reason these lasers pose a risk is mostly due to their power and ability to affect the eyes if not handled properly.

The Center for Devices and Radiological Health (CDRH) is a regulatory bureau within the FDA that has the role of implementing and enforcing the laws and regulations which apply to radiation-producing electronic products. This category includes medical devices that include lasers and light devices. There are three different classifications of medical devices through the FDA and CDRH: Class I, II and III.

Using a device that hasn’t been listed, cleared or approved by the FDA as a medical device can be very dangerous because the device may be unsafe or ineffective. This is why it’s important to do your research, ensuring you’re being treated with a quality-controlled laser.

Potential Benefits

The expanding development of Class IV therapy lasers represents the next generation of light therapy. This type of laser is fairly new on the therapeutic laser scene and gaining interest from doctors who treat a wide variety of conditions. Many have used cold lasers or low-level lasers in the past, with limited or inconsistent clinical outcomes as confirmed in a number of published studies.

Class IV lasers represent a new opportunity for doctors with low-power lasers to add technology that will result in improved outcomes. Doctors that are new to photobiomodulation now have higher confidence levels and enhanced incentives to add this “drug free” treatment to their practice.

What does research tell us about potential Class IV laser therapy benefits? Some of the most popular applications for this type of laser treatment are:

1. Can Reduce Inflammation, Aches and Pains

Intended uses of Class IV laser devices include:

Promoting relaxation of muscles and providing relief from muscle spasms
Reducing minor joint aches, pain and stiffness
Temporarily decreasing arthritis symptoms
Helping to increase blood circulation

A recent review of published studies has found that photobiomodulation treatments appear to be “effective, safe treatments in a variety of conditions,” when devices were used for indications “including pain, cognitive dysfunction, wound healing, diabetic macular edema, and postprocedural side effects.”

Class IV laser treatments are unique because they don’t rely on heat to dull pain and boost blood flow. Their mechanism of action is photochemical, meaning that light energy causes chemical reactions inside cells that help to reduce inflammation and pain. This is a key, distinguishing factor that sets these treatments apart from other approaches.

Class 4 lasers are also now being recognized as optimal devices for reaching deep tissues that are tied to pain. Higher doses of light and higher output are needed to deliver appropriate doses of energy, due to the large portion of light that is absorbed, reflected or scattered at the skin’s surface. Less powerful lasers may not work if they cannot penetrate deep enough to provide any stimulating effect.

Other considerations in the overall depth of penetration and success of treatment include specific wavelengths and how they interact with the skin. Some light is absorbed more at the surface with darker skin or hair color than another wavelength. Additional features of a medical laser can include continuous wave or pulsing operations that also assist in achieving better results.

2. May Help with Recovery from Acute and Chronic Injuries

Using Class IV laser therapy for overcoming both acute and chronic injuries, such as tendonitis or damage to the knees, are among the most common applications. Not only do treatments address damaged tissues in specific areas of the body (knees, shoulders, back, etc.), but they also affect related issues. Overcompensation in some muscles, back pain or poor posture tied to overuse and inflammation may be improved.

Treatments have been shown to provide relief and boost recovery by reducing pain and inflammation as well as stimulating nerve regeneration, muscle relaxation and immune system response.

3. Used to Treat Skin Conditions Including Wounds and Scars

Emerging research, in both human and veterinary applications, suggests that photobiomodulation can lead to significant stimulation of healing in many types of wounds, burns and scars. Therapy lasers are used on a regular basis for managing wounds in the veterinary market (feline, canine and equine).

However, lasers are not currently cleared by the FDA specifically for wound therapy in humans. A physician may use a therapy laser for wound care but this would be considered off-label usage. It is anticipated that these applications will be become more prevalent as new studies are published and the FDA grants specific clearance.

Additional post-surgery applications with therapy lasers are emerging as a viable treatment to reduce infections and induce faster healing times, by up to 50 percent, for surgical incision sites.

4. May Help Treat Neuropathy

Therapy lasers are increasingly being used as an effective treatment for neuropathy and there are a number of clinical studies indicating positive outcomes. While this application is not yet cleared by the FDA, a physician may promote the use of a therapy laser for “treating the symptoms associated with neuropathy.”

Currently, podiatrists and chiropractors use therapy lasers primarily to treat neuropathy of the feet.

Since the first Class III lasers were cleared by the FDA in 2002 and the first Class IV lasers in 2003, the majority of treatments were performed in a medical office and most often by a chiropractor. With the newer models of high power or high intensity Class IV therapy lasers, treatments are now available from a growing number of medical professionals that include physical therapists, athletic trainers, podiatrists and medical doctors (MD and DO).

Some companies in the laser therapy business have been selling lasers on the internet for home use, often touting the same results as devices used in a medical office. These lasers are typically Class I, II, III or LED products and will have little or no therapy benefits due to their low power.

It is important to know that there may be a “Placebo” effect when using any medical laser or LED device. This means that a person may use it for the first time and perceive a benefit, but with repeated use there is no more benefit and no consistent clinical outcomes.

Many companies selling home-use lasers are also not registered with the FDA and have products that may be unsafe to use in addition to nominal or zero results. When in doubt about buying a product for home use, research the FDA website and also consult with a medical professional.

Both under-dosing and under-treating with lasers can result in less response and improvements. A powerful product like a Class IV laser is essential for providing the most benefits.

Although Class IV therapy lasers are most often administered in medical settings, they can be acquired for home use, too. Individuals that purchase Class IV lasers often choose this for financial reasons if they have a condition that may require ongoing treatments, or for usage reasons if they do not live near a medical office with a suitable device. Professional athletes may obtain a Class 4 laser to facilitate access to treatments during travel.

However, it’s very important that laser treatments be administered by someone, such as a family member or friend, following proper instructions and with the use of eye safety goggles. If being used at home, the environment should always be secure and free from potential distractions.

Which Type of Laser Should You Consider?

There are a number of Class IV therapy laser companies, but one manufacturer is emerging as a leader in the medical industry due to its ongoing research and development of technology that will provide the best clinical outcomes.

This company, ASPEN Laser, with corporate headquarters in Lindon, Utah, is FDA Registered since 2014 with multiple FDA 510k clearances. Their therapy laser products provide a unique combination of light wavelengths, operating modes, and power and energy density options for a broad range of treatment options. This allows clinicians to use the appropriate wavelength of light and parameters to treat a variety of conditions with consistent and positive outcomes.

Purchasing a laser with the broadest range of options allows medical professionals and individuals to determine the best laser model for their specific needs and applications, while also providing a range of price levels.

How Long Does It Take for Laser Therapy to Work?

According to Charles Vorwaller, President and CEO of ASPEN Laser, many patients usually see results quickly after being treated with these lasers. A typical treatment is 10 minutes and is painless with noticeable results of reduced pain and inflammation often in the first session. Many conditions may be resolved in 4 to 6 treatments over a period of time, while others may require additional sessions or periodic therapy.

ASPEN Laser devices can be used in a single-therapy treatment regimen, or as an adjunctive therapy in combination with other manual techniques. This includes treatment by physical therapy, chiropractic, massage therapy, acupuncture, etc.

How Much Does a Class IV Laser Cost?

Cost depends on the specific laser product you purchase or where you are being treated, and whether your insurance helps to cover treatment expense. Prices can also vary considerably depending on the device’s power level and features, number of treatments needed, and the severity of symptoms.

There are a number of Class IV therapy laser companies that are registered with the FDA and offer lasers with FDA clearances. Some companies providing lasers that are not FDA cleared often sell to the veterinary market. The prices for Class 4 laser devices have a wide range from $19,000 to $130,000.

Risks and Side Effects

As explained above, class IV lasers are classified as medical devices. To receive FDA approval for these devices, manufacturers must demonstrate sufficient, valid scientific evidence that there is a reasonable assurance that the devices are safe and effective.

When performed by a qualified practitioner or at home following directions carefully, this type of laser therapy is associated with very few side effects, often much less than pharmaceuticals. Because they are drug-free, non-invasive and non-toxic, they are considered safe and unlikely to cause side effects.

Using these lasers does require the use of eye safety goggles during treatments (an FDA requirement for Class IIIb and Class IV lasers). Following directions carefully is very important for avoiding skin and eye reactions, and for preventing any type of fire hazard.

Are there any class IV laser therapy contraindications to be aware of? Speak with your doctor if you have sensitive skin or eyes. Make sure to let your doctor know about any medication you’re taking and other treatment approaches you plan on combining with laser therapy.

Final Thoughts

What is Class IV laser therapy? It’s a class of low-level laser treatment that is used for pain relief and healing by photobiomodulation.
Class IV lasers are considered Class II medical devices. This form of light therapy is usually performed in a medical setting but may also be used at home.
Treatments are site specific to parts of the body, and benefits include lowering inflammation and pain while improving injuries, wounds and skin conditions.
Many people see results within one to five treatments, which are often 5-10 minutes
long.
Side effects are low, but eye protection must be worn to be safe.

The post Class IV Laser Therapy Benefits and How to Use appeared first on Dr. Axe.

What Is Exposure Therapy? How It Can Help Treat PTSD, Anxiety & More

Jillian Levy, CHHC — Wed, 12 Feb 2020 12:00:44 +0000

In many industrialized countries, anxiety is now one of the most common mental health problems facing people of all ages. As it’s become more culturally accepted to discuss anxiety and to seek out treatment, various techniques aimed at reducing anxiety symptoms continue to evolve — one of which is called exposure therapy.

What kind of technique is exposure therapy (ET)? It’s a type of behavioral therapy that is intended to help people overcome fears, phobias and compulsions.

While ET may be a simple concept, it’s not so easy to actually carry out, since it involves exposing oneself to the very things that trigger worry or panic. Still, studies suggest that with some patience and commitment, ET can reduce symptoms tied to chronic stress, decrease avoidance of dreaded situations and improve one’s quality of life.

What Is Exposure Therapy?

As the name implies, exposure therapy is a behavioral technique that involves “facing your fears” and confronting situations or objects that cause you anxiety and distress.

The primary goal of exposure therapy is to reduce irrational feelings that someone associates with a stimulus (an object or situation). This can include both external stimuli (including feared objects, animals like snakes, activities like flying, etc.) or internal stimuli (such as feared thoughts and uncomfortable physical sensations).

Exposure is the opposite of avoidance, which is what people usually do when they fear certain things. As the American Psychological Association explains:

although avoidance might help reduce feelings of fear in the short term, over the long term it can make the fear become even worse…The exposure to the feared objects, activities or situations in a safe environment helps reduce fear and decrease avoidance.

In place of fear, new reactions to a fear-producing stimulus, such as calmness or neutrality, are learned through repeated exposure. This makes exposure therapy a form of desensitization, which refers to having diminished emotional responsiveness to something negative after being repeatedly exposed to it.

Types, Varieties and Techniques

Below are some of the most common variations of exposure therapy, as well as specific techniques used by psychologists in ET sessions:

Prolonged exposure therapy (PET) — The type of ET most often used to help treat symptoms of PTSD (post-traumatic stress disorder), which is a condition characterized by unwanted thoughts, disturbing nightmares, feelings of hopelessness, depression and hypervigilance following trauma.

PET is based on the principle of associative learning theory, which states, according to Psychology Today, that:

when two things appear together the brain learns to connect or associate them. When a trauma occurs, there are many things in the environment — smells, sights, sounds — that the brain associates with the trauma. When we encounter those things outside of the trauma, the brain expects danger, causing fear and anxiety.

Something that makes PET different than other variations of exposure therapy is that it’s gradual and involves psychoeducation and cognitive processing/cognitive behavioral therapy. These techniques are used to reframe destructive thought patterns that contribute to ongoing fears.

Graduated exposure therapy — This is when a patient is exposed to the least scary object/situation on that person’s hierarchical list of fears and then gradually exposed to scarier ones, usually with the help of a therapist.

Flooding — This involves being exposed to the most feared object or situation abruptly, which can be anxiety-inducing but also effective within a short period of time. This is often used to treat specific phobias and is sometimes called “total immersion exposure.”

Exposure and response prevention (ERP) — ERP is often used to treat obsessive compulsive disorder. This technique involves provoking the patient’s obsessions and then having them resist engaging in the normal ritual or compulsions.

Self-exposure therapy — This is done without guidance from a therapist. It involves gradually or abruptly repeatedly going into feared situations until you feel less anxious. You may want to start by list your fears in order from least to most scary or by identifying a specific goal related to your fear and then listing the steps needed to achieve that goal.

Several techniques are commonly used during ET sessions, including processing, imaginal exposure, and in vivo or in vitro exposure.

Processing refers to exploring thoughts and feelings.
Imaginal exposure involves discussing traumatic events that happened in the past but not actually facing the situation/object in person.
In vivo exposure involves facing a fear “in real life,” as opposed to only imaging it. On the other hand, in vitro exposure therapy (basically the same as imaginal exposure) involves imaging the unwanted outcome so it becomes more familiar and less intimidating.
Virtual reality exposure therapy is sometimes used in place of in vivo exposure when exposure in real life on an ongoing basis is not practical. This technique is commonly used to treat phobias, such as fear of flying, snakes, etc.
Systematic desensitization may also be combined with ET. This involves practicing relaxation exercises, such as deep breathing, in order to reduce physical sensations tied to anxiety, including a racing heart or tense muscles, while being exposed to the fear stimulus.
Eye movement desensitization and reprocessing therapy (or EMDR therapy, also called “rapid eye movement therapy”) is another approach that can be helpful when used in combination with ET to decrease anxiety symptoms. During an EMDR session, the therapist’s fingers move side to side, while the patient follows the therapist’s finger (or an object) and tries to “let go” of controlling his or her thoughts. Thoughts are instead just “noticed,” much like during meditation, or they are replaced with more positive and realistic thoughts.

How Does It Work?

ET requires people to speak about or face in person their fearful thoughts, feelings and phobias. They may also need to relive trauma and encounter trauma-related situations.

For this reason, it can be a distressing technique, however sessions are usually only brief and often result in decreased anxiety within several treatments.

Here is what can be expected from an ET treatment session:

A patient meets with a therapist for a one-on-one therapy session. Each session typically lasts 60 to 90 minutes and occurs about once a week.
How long does exposure therapy take to work? Depending on the person, it may take anywhere from four to 15 sessions to experience significant improvements in symptoms.
In addition to utilizing the techniques explained above, a patient’s therapist may encourage the patient to make a list of things he or she avoids due to anxiety or write down her or his fears, worries and experiences with past traumatic experience, then read them out loud. (This is also called narrative exposure therapy.)
Fears might also be ranked in terms of least scary to most scary (put into an “exposure hierarchy”).

Health Benefits

Who can benefit from exposure therapy? This technique seems to be most appropriate for anyone who experiences these conditions:

Ongoing anxiety and stress, especially about specific objects or situations. Many experts feel that based on available research, exposure-based therapy should be considered the first-line treatment for a variety of anxiety disorders, including generalized anxiety disorder.
Phobia disorders, defined as an unreasoning fear to a non-dangerous thing or situation.
Post-traumatic stress disorder (or PTSD), which is anxiety and unwarranted fear due to traumatic events and/or witnessing something disturbing. ET is considered by many therapists to be the “gold standard” for PTSD related to combat and military-related trauma..
Obsessive compulsive disorder (OCD).
Panic disorders.
Social anxiety disorder.

Here’s more about the specific ways that exposure therapy can benefit people with the above conditions:

1. Decreased Anxiety and Stress (Due to Habituation)

Surveys suggest that individuals with traumatic histories often express a preference for exposure therapy over other treatment methods, even though it can be a frightening technique to get started with.

The more that someone is exposed to a feared object without anything bad happening, the more comfortable that person will gradually become with facing the fear more often. This is known as habituation, in which responses to feared objects and situations decrease as they become more familiar.

Studies show that habituation seems to be especially helpful for people with PTSD. It’s been found that exposure-based therapy is associated with improved symptomatic and functional outcomes for patients with PTSD and that it can help those suffering to resume day to day activities.

It’s also been found to reduce symptoms, including anger, guilt, negative health perceptions and depression, among those with anxiety disorders.

2. Help Stopping Unwanted Habits and Thought Patterns (Extinction)

One of the main goals of ET is to break associations in the mind between feared situations and bad outcomes. For example, exposure therapy for OCD can be effective because it teaches the person that stopping unwanted rituals/behaviors (such as obsessive washing or checking) will not result in anything scary actually happening.

ET and ERP for OCD is most often done gradually, using a “fear ladder.” By reaching the end of the fear ladder the patient learns how to identify the things that are bothering her or him, recognize the desire to engage in a compulsion, and then handle anxiety in real time by using other coping mechanisms.

3. Improved Coping Skills and Confidence

When people commit to confronting their own fears, research suggests that they often gain confidence in their ability to handle intimidating or scary situations in the future. New coping skills become available, as avoidance and compulsions are no longer used to manage anxiety.

For instance, exposure therapy for social anxiety can be helpful because it teaches people to trust themselves around others, rather than avoid social situations due to fear of rejection or looking stupid or unintelligent. Avoidance is eventually replaced with self-confidence, good communication and trust in others.

Concerns and Limitations

What are some of the disadvantages of exposure therapy? One issue is that it can be difficult to find a therapist who is comfortable and familiar with this approach.

An article published in Psychiatric Times states that while “it is well established that exposure-based behavior therapies are effective treatments for anxiety disorders, unfortunately, only a small percentage of patients are actually treated with exposure therapy.”

ET may be most effective when combined with other therapeutic approaches, such as cognitive behavioral therapy (CBT), which focuses on identifying and changing destructive thoughts. CBT seems to be especially beneficial for emotional processing, or learning “how to attach new, more realistic beliefs about feared objects, activities or situations, in order to become more comfortable with the experience of fear.”

Some patients with phobias, PTSD, severe anxiety or other conditions may also need to combine medication with exposure therapy in order to experience benefits. Examples of psychotropic medications that therapists may recommend to patients undergoing ET treatment include antidepressants and benzodiazepines, which are used to manage biological symptoms of anxiety.

Certain therapists may also recommend patients try biofeedback therapy in addition to ET and/or medication. Biofeedback training is all about learning how to recognize and become aware of one’s response to anxiety, then using relaxation skills to reduce and control the stress response.

Overall, some ET techniques may be riskier than others. While self-exposure therapy is an option that some people may find attractive, it poses risks, such as potentially worsening anxiety.

The same can be said about flooding, which can provoke panic attacks in some cases.

Finding a Therapist

The most effective and safest way to benefit from ET is to work with a therapist or health care provider who has been trained and certified in exposure therapy techniques. Unfortunately, many health care professionals do not understand the principles of ET and worry that it may make patients’ symptoms worse, so it’s best to seek out someone who is familiar with this specific method.

To find a qualified therapist in your area, you can visit the American Psychological Association’s website here.

Conclusion

What is exposure therapy? It’s a psychological treatment that was developed to help people confront their fears and phobias by exposing them to the very situations or objects that cause them anxiety.
Some of the uses for exposure therapy include treating conditions like PTSD, OCD, phobias, panic attacks and symptoms of generalized anxiety.
Research studies have found that ET benefits can include reducing chronic stress and anxiety, stopping unwanted compulsions and habits, improving coping skills and self-confidence, and improving relationships and communication with others.

The post What Is Exposure Therapy? How It Can Help Treat PTSD, Anxiety & More appeared first on Dr. Axe.

Systematic Desensitization Benefits + How to Do It

Jillian Levy, CHHC — Sun, 19 Jan 2020 12:00:06 +0000

The National Institute of Mental Health tells us that the most common types of mental disorders in the United States are phobias, which affect about 10 percent of the adult population. For people suffering from phobias — which are defined as intense fears that pose no real risk but cause a disturbance in daily activities and well-being — as well as obsessive compulsions, one type of therapy that has been shown to improve coping skills is systematic desensitization.

The goal of this therapy is to help people learn how to remain calm when faced with a situation, object or place that he or she would normally avoid due to fear.

Not only can systematic desensitization reduce anxiety and symptoms associated with serious mental health conditions, but the principles of this approach can also be utilized by those of us dealing with more common fears, such as a fear of public speaking, flying, dogs or heights.

What Is Systematic Desensitization?

According to the American Psychological Association, the definition of systematic desensitization (SD) is “a form of behavior therapy in which counterconditioning is used to reduce anxiety associated with a particular stimulus.”

To make sense of this definition, it helps to understand what “counterconditioning” and “stimulus” actually mean.

Counterconditioning refers to changing someone’s mood through positive pairings and associations. It’s similar to response substitution, which refers to changing desired behaviors through positive reinforcement.

A stimulus is any anxiety-producing situation or object. When someone has a phobia, the stimulus is the thing that that person is scared of.

What’s types of issues is this technique used to help manage? Most often:

Specific and “simple” phobias, which are fears about specific objects, animals, situations or activities. These include fear of death, snake phobias, fear of open spaces, fear of flying, etc.
Fear of social functions or public speaking
Fear of traveling, being in busy places or leaving home
Compulsions, including those associated with obsessive compulsive disorder, such as repeated hand washing or checking
Symptoms associated with generalized anxiety disorder
Certain SD techniques may also be used by healthy individuals to improve their performance while under stress. For example, systematic desensitization is used in sports psychology and in military training (in fact it was developed to help treat soldiers during World War II). By learning muscle relaxation and breathing techniques, athletes and soldiers may be able to improve their self-confidence, concentration, arousal and self-regulation, leading to better outcomes.

How It’s Done

SD is a form of classical conditioning. It’s done in order to remove a fear response associated with a phobia by using the body’s natural relaxation response.

The intention is to replace a feeling of anxiety with feelings of calmness instead.

As the Simply Psychology website explains it:

deep muscle relaxation techniques and breathing exercises (e.g. control over breathing, muscle detensioning or meditation) are very important because of reciprocal inhibition, where once response is inhibited because it is incompatible with another. In the case of phobias, fears involves tension and tension is incompatible with relaxation.

A key component of SD is gradual exposure to a stimulus. Those who experience improvements with this treatment usually need to complete several sessions led by a trained therapist.

Depending on the severity of someone’s phobia, it may require four to 12 sessions in order to meet treatment goals.

Systematic Desensitization vs. Other Therapies

Therapies that utilize desensitization work by exposing someone to an animal, object, place or situation that causes fear. Someone can work toward becoming desensitized to his or her fears with help of a professional or by using self-help techniques.

A similar psychological technique to SD is called covert desensitization, which has the goal of helping someone overcome a fear or anxiety by learning to relax while imagining the anxiety-producing situation. This is different than aversion therapy, a type of behavior therapy designed to make a patient give up an undesirable habit by causing the patient to associate it with an unpleasant effect.

Is systematic desensitization the same as exposure therapy? In many ways, yes.

More accurately, SD is a form of graduated exposure therapy, since you begin by exposing yourself to the least scary aspects of the stimulus and then gradually progress to exposing yourself to the most feared aspects. SD also always uses relaxation techniques in order to create more positive associations with the stimulus, while other types of exposure therapies may not necessarily do this.

What about systematic desensitization vs. flooding? The main difference between these two approaches is the time requirement.

Flooding happens at a faster pace, as it usually involves two- to three-hour treatment sessions in which a patient is faced with his or her phobia/stimulus. With SD, exposure to the stimulus typically happens over the course of several days, weeks or sometimes longer.

While SD and exposure therapy can be used alone, they are often combined with other therapies when treating complex phobias. A patient with a severe or complex phobia is likely to get the best results when combining exposure with psychotherapy, such as cognitive behavioural therapy, and sometimes medication to control anxiety if needed.

How It Works (Steps and Benefits)

What are the steps in systematic desensitization? Here’s a basic overview of how this form of therapy works:

The patient is trained in deep-muscle relaxation and breathing exercises, in order to be able to counteract physical effects of stress, such as a racing heartbeat and sweating.
Anxiety-provoking situations related to the patient’s particular problem or phobia are identified. Fears are ranked from weakest to strongest, forming a hierarchy.
A scary, unwanted situation is presented to the patient. This step is all about exposure and can happen through visualization (only in the patient’s imagination, called in vitro exposure) or in reality (called in vivo exposure).
The first fears to be presented are typically the weakest, moving to those that are scariest and hardest to deal with. During the process the patient works on remaining calm through muscle relaxation, which helps keep symptoms of anxiety under control.
While both approaches can be successful, most research shows that in vivo exposure techniques are more powerful.

What is systematic desensitization good for when it comes to improving one’s mental and physical health?

Studies suggest that this treatment approach can reduce anxiety symptoms and fear, as well as symptoms tied to chronic stress — such as trouble sleeping, headaches, changes in appetite and muscle tension/pain.

One study found that compared to a placebo group, a group of adults with phobias who took part in systematic desensitization treatments experienced more significant improvements in behavioral and attitudinal measures, including their levels of perceived fear. The treatment groups improved at both post-treatment interviews and at follow-up one month later.

There’s also evidence that various forms of exposure therapy are beneficial for those dealing with symptoms of PTSD.

How to Try It

In order to try desensitizing yourself to your fears, you first have to know exactly what you’re scared of. Begin by writing down your fears, starting with the least scary thoughts that you have, gradually working your way up to the scariest experience you can think of.

Next you’ll need to master relaxation techniques. You can do this on your own, such as with help from guided meditation apps, videos or books, or with the help of a professional therapist.

Attending meditation and yoga classes is another way to learn breathing and body relaxation exercises.

Here are some key ways to put yourself into a relaxed state:

Try mindfulness meditation, in which you focus your attention on your breath, the sounds around you or other things that are happening right now in the present moment.
Breath slowly and deeply. You may want to lay down or sit in a comfortable position. You can try diaphragmatic breathing, in which belly expands when you breath in but the chest does not rise.
Imagine your muscles relaxing and letting go of tightness and tension. Doing a “body scan meditation” can help with this, as can progressive muscle relaxation, a process that involves tensing and relaxing each muscle group.
Listen to soothing music that puts you in a relaxed state.
Diffuse lavender essential oil in the room.
Other ways to become more relaxed prior to a session include walking outdoors, exercising, doing yoga or journaling.
You can also use neurofeedback therapy if you choose to work with a therapist. Neurofeedback (neuro means relating to the nerves and brain) involves tracking changes in your own brainwaves, a form of electrical activity of the nervous system, as you work on calming your body. It’s been shown in studies to help treat phobias, post-traumatic stress disorder (PTSD) and other forms of anxiety. While there’s ongoing research about how exactly it works, neurofeedback seems to allow patients to reduce activity in parts of their brains that play a meaningful role in causing their unwanted symptoms.

What is an example of the use of systematic desensitization? Here’s an example of how this treatment may play out if utilized to reduce a patient’s fear of flying:

During the first treatment session the patient starts by reaching as deep of a state of relaxation as possible. He/she then starts to imagine low anxiety scenes in his/her mind, such as booking a flight online or entering an airport.
While remaining as calm as possible, the patient gradually starts to imagine more feared situations. He/she may think of boarding an airplane and sitting down in a seat. This continues, with the patient imagining the plane starting to take off and then the actual flight or landing.
These gradual steps may happen over the course of one session or several sessions (with an average of six to eight). This same approach can also be done in real life (in vivo exposure), if the patient is willing to practice going to the airport and boarding an airplane.
Another option is to combine imagined scenarios and those in real life. Early sessions might involve looking at frightening photos, then later watching videos and then finally facing the fear in the real world.

Conclusion

What is systematic desensitization psychology? It’s a form of behavior therapy in which counterconditioning is used to reduce anxiety associated with a particular phobia/fear (called a stimulus).
Systematic desensitization involves these steps: a patient ranks fearful situations from least to most anxiety-producing; the individual then uses relaxation techniques while imagining or facing the feared stimulus/situation; while being exposed to the feared situation the patient works on relaxing their body so they can face the stimulus without feeling anxious.
When someone becomes desensitized to previous fears, that person can benefit mentally and physically in many ways. This approach may help reduce general anxiety, fear of socializing, compulsions, and symptoms tied to stress like trouble sleeping or concentrating.

The post Systematic Desensitization Benefits + How to Do It appeared first on Dr. Axe.

Aversion Therapy: What Is It, Is It Effective & Why Is It Controversial?

Jillian Levy, CHHC — Mon, 16 Dec 2019 13:47:07 +0000

Aversion therapy is based on the theory of conditioning, which states that a response becomes more frequent and predictable as a result of reinforcement. In other words, when you’re rewarded for a behavior by feeling good, this reinforces the behavior and makes it more likely that you’ll repeat it in the future.

If we assume that human behavior is learned, we can conclude that certain behaviors can also become unlearned and intentionally avoided.

This is the purpose of aversion therapy, an intervention that can help to treat problems including drug or alcohol dependence, cigarette or electronic cigarette smoking, violent behaviors, and overeating. It works by making self-destructive and unhealthy habits less desirable because they stop feeling good and producing a “reward.”

What Is Aversion Therapy? How Does It Work?

The definition of aversion therapy is “psychotherapy designed to cause a patient to reduce or avoid an undesirable behavior pattern by conditioning the person to associate the behavior with an undesirable stimulus.” Another name for this type of therapy is “aversive conditioning.”

The history of aversion therapy dates back to the 1930s, when it first began being used to treat alcohol addiction.

An “aversion” is a strong dislike or feeling of disgust, which usually causes someone to avoid or turn away from the thing causing the aversion.

An example of an aversion that many people are familiar with is any food that has made them feel sick in the past. Even if they once the enjoyed the food, chances are they no longer enjoy it because it’s become associated with feeling unwell.

How is aversion therapy done?

According to an article published in Frontiers in Behavioral Neuroscience, this type of therapy was designed to reduce positive cues and “pleasure center activation” that is associated with destructive behaviors. According to the fifth edition of the Diagnostic and Statistical Manual of Mental Disorders, activation of the brain’s reward (pleasure) system is a major source of problems for drug and alcohol users, as well as those “addicted” to other substances and habits.

The unwanted behavior is paired with a stimulus — such as electrical shocks, use of chemical substances or frightening imagined situations — that evokes unpleasant feelings. These stimuli are given following an undesirable behavior so a mental link is formed between doing the behavior and feeling badly afterward.

What is an example of aversive conditioning? One example is the use of drugs in the treatment of alcoholism.

The drug given to the alcoholic produces unpleasant effects, such as nausea, when alcohol is consumed.

In this case, the therapeutic drug and the alcohol together cause an upset stomach, making it less desirable to continue to drink. In addition to administering the stimulus (drug), therapy is also often used.

Together, this type of intervention can specifically target unconscious/habit memory associations that lead to cravings and then undesirable actions.

Note: Aversion therapy is not to be confused with inversion therapy, a nonsurgical treatment designed to remove gravitational pressure off the spine and create more space between the spine’s vertebrae.

Benefits/Uses (Who Is It For?)

What is aversion therapy used for? Some of the habits and conditions that this method is intended to treat include:

Alcohol abuse
Smoking
Sexual offenses and inappropriate behaviors
Drug use
Less serious but unwanted habits like nail biting, skin picking and hair pulling
Gambling
Violent behavior
Anger problems
Overeating
Overusing technology, such as someone being “addicted to their phone” (aka nomophobia)

Types of aversion therapy include:

Olfactory aversion therapy, which uses chemicals that are inhaled to produce negative responses. These chemicals usually have a strong odor and can cause nausea and loss of appetite.
Gustatory stimuli, which uses chemicals/drugs that are swallowed to produce negative responses. The chemicals used normally have a foul taste. One example is spraying someone’s hands/nails with a chemical that makes them taste bad in order to reduce nail biting.
Aversion therapy for alcohol. Disulfiram (or Antabuse) is one drug given to those who abuse alcohol because it causes side effects when someone drinks by changing the way alcohol is normally metabolized. Side effects can include nausea, vomiting, heart palpitations, intense headache, flushing, shortness of breath and dizziness. Another term for this approach is emetic therapy, the use of drugs that produce aversive states.
Use of electric shocks. This is considered the most controversial form. It’s often used to help someone quit smoking. It involves administering an electrical shock to the patient’s arm, leg or even genitals every time the person engages in the unwanted behavior. Faradic therapy is one form in which shocks are administered to muscles.
Covert sensitization (or verbal imagery/visual aversion therapy), which uses an individual’s imagination to produce the unpleasant “covert” stimuli. This type relies on the patient’s thoughts, rather than use of a drug, shock, etc.

According to Addiction.com, some advantages of this type of therapy include:

Fewer potential adverse or unexpected side effects compared to taking drugs long term
The therapist having complete control over the negative stimulus
Can be less expensive than other types of therapy
Ease of administration, depending on the specific type of stimuli used
In the case of covert sensitization, there are no actual consequences or suffering, since stimuli is only imagined

Is It Effective?

There’s good evidence that aversion therapy can be effective in some situations, depending on the condition being treated, because it creates an association with something negative, rather than positive, every time someone engages in a habit she or he wants to quit.

In one study published in published in Frontiers in Behavioral Neuroscience mentioned above, the majority of patients with alcohol dependence reported that after four chemical aversion treatments, they experienced strong aversions/repulsion to alcohol. This strong aversion was still evident 30 and 90 days post-treatment, with 69 percent of the participants reporting being abstinent 12 months post-treatment.

That said, aversion therapy isn’t always effective. Research studies overall have shown mixed results.

How well aversion therapy works depends on factors including;

How motivated the patient is to change the habit/behaviors
Whether or not the program is geared toward relapse prevention — for example if there’s follow-up meetings scheduled
The exact method used in therapy and type of stimulus
The type of behavior being modified

This type of therapy is also controversial, sometimes even described as unethical.

For example, historically some people have used this approach to try to “treat” sexuality (this is called reparative therapy or conversion therapy), often without success. In this case, pictures or imagined situations have been paired with electrical shocks or other unpleasant stimuli in order for the individual to eventually stop associating certain situations with pleasure.

A major criticism of aversion therapy is that it focuses exclusively on behaviors without addressing the patient’s underlying motivation, thoughts and other psychological factors that contribute to the unhealthy habits. There’s concern that if the underlying issues that led to the addiction/destructive habit are never addressed, then any intervention won’t work long term.

This is believed to contribute to high rates of relapse and even development of other addictions.

Issues and Concerns with This Type of Therapy

While it’s an effective approach for some people, aversion therapy also has some disadvantages.

Some of the stimuli used can cause negative side effects and suffering, at times making people feel very sick. It remains controversial whether someone should have to suffer, even if that person eventually gets better.
In some situations the patient may have control of the stimuli and fail to use it appropriately. For example, patients may not take the drugs they are prescribed as intended or misuse the drugs.
Some types of chemical aversion stimuli can be expensive, especially if they need to be administered by a doctor or in a hospital or residential treatment setting (such as electrical chocks).
Patients may experience significant anxiety symptoms, signs of depression, hostility and anger in response to some stimuli. Some report feeling traumatized, which may lead to other psychological problems.
Most therapists believe that children should not be subjected to aversion therapy, since they may not fully understand the risks involved and may develop anxiety.

The American Psychiatric Association and the American Psychological Association consider some forms of aversion therapy to be unethical and strongly argue against their use. This especially applies to the desire to inhibit or eliminate sexual urges or desires.

According to experts, there are some precautions that can be taken in order to make aversion therapy as safe and helpful as possible:

The patient should have a medical exam performed and/or obtain medical clearance from his or her doctor.
Electrical stimuli should be avoided by anyone with a heart condition.
Patients should be educated about what to expect and serious side effects to look out for.

Other Options

Most therapists believe that aversion therapy shouldn’t be used as a first-line treatment approach, as other forms of psychotherapy may be safer and more effective long term. However, some techniques involved in this method may successfully be coupled with other forms of therapy or interventions.

What is the opposite of aversion therapy? While it’s not exactly the opposite type of approach, systematic desensitization is one therapeutic technique that has a similar goal but works differently.

The purpose of systematic desensitization is for a patient with anxiety or a phobia disorder to practice a set of relaxation techniques in order to reduce the response that he or she feels when exposed to a fearful stimuli.

Depending on the situation, other types of therapy that may be better options than aversion therapy include:

Cognitive behavioral therapy (CBT) — This approach, considered one of the best therapies for overcoming alcohol and substance abuse, anxiety, and for smoking cessation, aims to change destructive patterns of thinking that lead to unwanted behaviors. With CBT, addictions are viewed as over-learned behaviors, but more effective behaviors can be practiced until they take their place.
Visualization/guided imagery — Using your imagination to visualize scenarios and figuring out how to handle them more productively can lead to positive changes in behavior, as well as a decrease in stress and anxiety.
Exposure therapy — This works by exposing a person to something she or he fears repeatedly, helping to desensitize the patient. Over time people can learn to better tolerate the thing that scares them rather than numbing with drugs/alcohol or engaging in other harmful habits.
Mindfulness practices — Guided meditation, mind-body practices like yoga and breathing exercises can all help to manage someone’s response to triggers in the environment. These practices are also now used to help people deal with substance abuse, quit smoking and overeating, and overcome anxiety. For example, recent research focused on mindfulness for smoking cessation has found that training smokers to learn how to notice the sensation of craving and letting thoughts and cravings pass can help them to quit.
Emotional freedom technique (EFT) — Also called tapping or psychological acupressure, this involves tapping certain points on the body to focus one’s attention, reduce stress and improve the body’s flow of energy.
Social accountability and support — One example is committing to pay a charity every time you gamble or engage in another unwanted behavior, such as eating a “forbidden food.” There are even apps now, such as HabitShare, that allow you to “share habits with friends for extra motivation & accountability.”

Conclusion

What is aversion therapy? It’s a form of psychological treatment in which an unpleasant stimulus is paired with an undesirable behavior. This leads to discomfort and a negative association, making it less likely that the unwanted behavior will be repeated.
Examples of stimuli used in aversion therapy include electric shock, chemicals/drugs (used in olfactory and gustatory therapy) and imagined scenarios (used in covert sensitization).
Although it’s controversial and at times considered unethical, conditions that this method may help treat include alcohol abuse, drug use, smoking, sexual deviations/offenses, nail biting, gambling and overeating.

The post Aversion Therapy: What Is It, Is It Effective & Why Is It Controversial? appeared first on Dr. Axe.

Do Ear Seeds Work To Relieve Pain & More?

Christine Ruggeri, CHHC — Tue, 03 Dec 2019 13:18:13 +0000

Ear seeds are exactly what the name implies — tiny seeds that are placed on specific points of the ear. But the seeds aren’t meant to grow auricular plants. They are placed on known meridians on the outer ear to trigger the flow of energy and stimulate certain organs of the body.

Ancient Chinese healers practicing Traditional Chinese Medicine knew that the ear could be mapped and connected to major body organs and systems. This led to the popularity of ear acupuncture and acupressure benefits.

By stimulating very particular areas of the external ears with seeds, healers could resolve blockages that made patients sick.

What Are Ear Seeds?

Ear seeds are very small stick-on seeds or beads that are used to stimulate the external ear, which is also called the auricle. Using ear seeds or needles to apply pressure to the outer ear is called auriculotherapy.

Just like your feet, the ear has hundreds of acupuncture points that correspond with specific organs or body systems. Triggering these points is meant to allow for the proper flow of energy, called qi, in the body, which can resolve blockages that lead to health issues and prevent qi deficiency.

This idea of specific parts of the ear being linked to internal organs was first discovered in ancient China and noted in the medical classic “Yellow Emperor’s Canon of Medicine.” Today, auricular acupuncture is used for the diagnosis and treatment of several health conditions.

The ear seeds, or pellets, serve as stimuli to the ears, but they do not pierce the skin. Trained professionals commonly used plant seeds (usually from the vaccaria plant) or magnetic pearls to trigger a very specific area.

What Are They Used For?

There are hundreds of acupoints in the ear that, when stimulated, improve the flow of qi in the body. Ear seeds are sometimes applied after an acupuncture session in order to keep the energy pathways open and prolong the beneficial effects.

Most people use ear seeds in addition to a whole-body acupuncture session, but unlike the needles, seeds can be worn continuously for days at a time.

Ear seeds are used for a range of issues, from weight loss to addiction. Although research investigating the efficacy of ear seeds is limited, anecdotal reports suggest that they may help relieve issues such as:

acute pain
headaches
sleep issues
stress
anxiety and panic attacks
depression
weight issues
stress eating
addiction
low libido
fatigue

How They Work

According to research published in Evidence-Based Complementary and Alternative Medicine, the mechanisms of ear acupuncture have a close relationship with the autonomic nervous system and neuroendocrine system.

Its efficacy is based on the stimulation of neural reflexes, which makes it possible to relieve pain, anxiety and sleep issues by triggering ear acupoints.

Seed or pellet pressing is meant to open the energy pathways and stimulate nerves that relay messages to the central nervous system. The brain receives these stimulations, or messages, and activates the specific body part that’s been triggered.

Do They Work? Proven Benefits

Scientific studies supporting the efficacy of ear seeds is lacking, but there are some preliminary trials that show promising results. Some proven ear acupuncture benefits include its ability to:

1. Relieve Anxiety

A randomized clinical trial conducted in Brazil evaluated the effectiveness of auricular therapy in reducing pain and anxiety of hospital nursing staff members.

The participating nurses received 10 sessions of auricular therapy using ear seeds. Researchers found that there was a statistical difference for anxiety after the final assessment, although the best results were from ear acupuncture with needles.

There was also a 24 percent reduction of pain after using ear seed therapy.

2. Improve Sleep

A systematic review and meta-analysis published in BMC Complementary and Alternative Medicine found that auricular acupuncture has a positive effect when used for insomnia.

Researchers concluded that ear acupuncture may serve as a cost-effective and safe therapy, but more studies are needed to fully understand its efficacy.

3. Relieve Pain

A 2012 study published in Evidence-Based Complementary and Alternative Medicine examined the benefits of using ear seeds for back pain in a seven-day treatment period.

When auricular point acupressure was used to reduce chronic low back pain, participants reported a 46 percent reduction in their worst pain and a 50 percent reduction in average pain; 62 percent of participants also reported using less pain medication.

4. Ease Addiction

A 3- to 5-point ear acupuncture protocol is the most widely implemented acupuncture-assisted protocol for substance abuse and broad behavioral health issues, according to research published in Substance Abuse and Rehabilitation.

Ear acupuncture and acupressure are commonly used for smoking cessation. Although several randomized, placebo-controlled trials on acupuncture have been performed, they’ve had conflicting results.

However, there’s evidence that ear acupuncture and acupressure have been beneficial for patients suffering from drug dependence.

5. Boost Weight Loss

A study published in the American Journal of Chinese Medicine found that ear acupressure with Japanese magnetic pearls or vaccaria seeds decreased body mass index in an eight-week, randomized controlled trial. The vaccaria seed method showed the greatest reduction in BMI.

Auricular acupressure did not, however, reduce total cholesterol, total triglycerides or LDL levels.

Are They Safe? Risks and Side Effects

Ear seeds are available as stick-ons, so they’re easy to use and don’t require a licensed acupuncturist. That said, for ear acupuncture to be effective, it’s important to work with a trained professional who knows how to find the appropriate acupoints on the outer ear.

Ear seeds are generally considered safe, as they are noninvasive and simply rest on the outer ear. There are a few types of ear seeds, including actual seeds from the vaccaria plant, crystal ear seeds, metal beads and ceramic beads.

If you notice signs of irritation after applying the seeds or pellets, then remove them right away. Researchers in China found that the most commonly reported adverse effects of auricular therapy were:

local skin discomfort
redness
tenderness

Applying pressure to the seeds may cause minor irritation, so don’t do it too often. It’s also helpful to give your ears a rest after removing the seeds before you reapply.

In addition to general signs of skin irritation, some people experience ear acupuncture side effects like feeling lightheaded, drowsy or nauseous.

Women who are pregnant or immunocompromised patients should speak to their health care providers before trying ear acupuncture or acupressure.

Conclusion

Ear seeds are tiny seeds, pellets, beads or crystals that are placed on ear pressure points to stimulate the flow of energy to other areas of the body.
Auriculotherapy is used for range of health issues, including anxiety, pain, weight loss and addiction. Although the research on its efficacy is minimal and mixed, there are many reports of its benefits.
You can apply ear seeds yourself or have them applied by a trained professional. They can stay on the ears for about five days at a time and they are generally considered safe.

The post Do Ear Seeds Work To Relieve Pain & More? appeared first on Dr. Axe.

5 Emotional Freedom Technique or EFT Tapping Benefits for Stress, Pain & More

Jillian Levy, CHHC — Sun, 13 Oct 2019 17:05:49 +0000

Do you know anyone who uses emotional freed technique (EFT), or EFT tapping, to help fight depression or anxiety? Are you wondering what EFT is all about and how it works?

Emotional freedom technique is used to manage tension in the body and worry in the mind.

The underlying principle of EFT is that all emotions and thoughts are forms of energy. This energy, whether positive or negative, has very real physical manifestations that affect all functions of the body.

While the human body possesses a natural healing potential, stress and emotional problems can stand in the way. This is where emotional freedom technique comes in.

People who experience benefits from practicing tapping techniques find that they help clear their mind, focus their attention on the present moment (much like meditation does) and improve their attitude.

One of the best things about EFT is that it can be done anywhere, at any time, quickly and without the use of any equipment, medications or supplements.

What Is EFT Tapping?

Emotional freedom technique is a self-help technique that involves tapping near the end points of “energy meridians” located around the body. The tapping process is done in order to reduce physical tension and promote a deeper mind-body connection.

This technique goes by a few different names, including emotional freedom technique, EFT tapping therapy or simply tapping.

According to the EFT Universe website, “EFT has been researched in more than 10 countries, by more than 60 investigators, whose results have been published in more than 20 different peer-reviewed journals.” These include the Journal of Clinical Psychology, the American Psychological Association journals Psychotherapy: Theory, Research, Practice, Training and Review of General Psychology.

Who invented EFT?

EFT tapping therapy was first introduced in the 1990s by a man named Gary Craig, who considered his approach to be an effective combination of mind-body medicine and acupressure techniques. Its creation followed another mind-body method called thought field therapy (TFT).

In the 1980s, TFT was developed by Dr. Roger Callahan, a clinical psychologist, who found that it helped people naturally manage negative emotions — including symptoms of anxiety and depression, fear/phobias, and physical symptoms related to stress.

Craig, one the lead creators of emotional freedom technique, was one of Dr. Callahan’s students who further researched and refined TFT techniques in order to establish his own unique approach. Since 1995, a variety of EFT courses have been available to the public, focusing on teaching people how to easily use tapping techniques to overcome physiological obstacles and common ailments.

What does EFT treat?

It can be used to manage both psychological problems and physical pain. For example, tapping is used to help cope with conditions such as:

chronic pain
anxiety and depression
post traumatic stress disorder
fear of public speaking and other forms of social anxieties/fear
short-term or chronic stress
muscular tension and joint pain
fatigue and boosting energy levels
tension headaches
food cravings and emotional eating
emotional problems tied to low self-esteem
difficulties with athletic performance, focus and coordination
trouble sleeping

How Does It Work?

How and why does EFT work? A 2018 systematic review and meta-analysis published in the Journal of Nervous and Mental Diseases describes emotional freedom techniques as “combining elements of cognitive restructuring and exposure techniques with acupoint stimulation.”

Emotional freedom technique has certain things in common with Traditional Chinese Medicine practices like acupressure or acupuncture because it focuses on the body’s “energy system,” made up of circuits that run throughout the body.

These energy circuits are referred to as meridians, and although they cannot be seen or measured, many believe they exist and have powerful effects.

Mind-body healing techniques are believed to help direct the flow of energy in the body in a way that promotes well-being and reduces disruptions in the body.
With EFT, you tap near certain points of specific energy meridians (similar to acupressure points) in your body to promote physical and emotional healing.
Something that makes EFT different from acupressure or other Eastern approaches is that it focuses on more than physical ailments and energy systems. It also brings attention to thought processes that contribute to stress and emotional problems.
The EFT process combines tapping of the energy meridians with voicing of positive affirmations. In this way, EFT tapping combines an Eastern medicine approach with more traditional Western psychotherapies. Proponents of tapping therapy feel that together these tools can have a big impact on emotional health.

How to Perform Basic Emotional Freedom Technique Tapping

What are the actual EFT tapping techniques that you’ll need to learn in order to reap the associated benefits?

Some EFT practitioners teach that there are seven basic steps in the EFT tapping process, according to the EFT “recipe” created by Gary Craig. Others summarize the process in five steps.

The basic EFT tapping steps are as follows:

Identifying the issue — Prior to tapping, start by naming the specific problem or emotion you want to target with EFT. The goal is to focus on only one issue at a time for the most effects.
Creating a reminder phrase — You create a short phrase that helps you to refer to the problem or memory in a specific way by giving it a title. This helps you stay focused on the memory or current problem during the rest of the process.
Rating the issue — Determine on an “intensity scale” ranging from 1–10 of how significant the problem is to you (1 the least significant and 10 the most).
Setting up your affirmation — Come up with a self-affirming phrase that helps you feel powerful against the issue. The basic structure of positive affirmations is “Even though I feel X (fill in the problem or emotion you’re dealing with), I deeply and completely accept myself.” While you repeat your affirmation you start by tapping on your hand, specifically on the fleshy part on the outer side of your palm under your pinky finger.
Performing the tapping sequence — During a tapping sequence you tap your finger over eight key meridian points. Use two fingers, usually the middle and index finger, and apply constant, gentle yet firm taps. Keep speaking out loud while you’re tapping, repeating positive phrases to keep your attention focused. Tapping points to include (in this order) are top of the eyebrows, side of the eyes, under the eyes, under the nose, under the chin, under the collarbone, under the arm and top of the head.
Tuning in for re-rating — Tune in to how you are feeling about the tapping session, rating the problem once again on a scale from 1–10.
Repeating the process— If you still feel stuck, find a new positive affirmation and repeat the process.

How can you become formally trained in EFT?

If you’d like to know much more about the origins of emotional freedom technique, how it works and how it can be applied to different situations, you might be interested in taking an online EFT training course.

You may also be able to find a trained EFT practitioner in your area who can introduce you the practice. To find out more information about EFT training either online or in your area ,try visiting:

Does It Work? Top 6 Benefits

What are the benefits of EFT, according to studies? Is EFT considered an evidence-based practice?

According to a 2019 article published in the Journal of Evidenced-Based Integrative Medicine, “EFT is an evidence-based self-help therapeutic method and over 100 studies demonstrate its efficacy.” Below are some of the many benefits associated with “tapping therapy.”

1. May Help Reduce Stress, Depression and Anxiety

EFT has been shown to help in the process of overcoming stress and related symptoms, such as trouble sleeping, fatigue and chronic panic. Scientific studies have also found some support of EFT for depression.

In the study mentioned above, following a four-day training in emotional tapping technique, participants experienced “significant declines in anxiety (−40 percent), depression (−35 percent), post-traumatic stress disorder (−32 percent), pain (−57 percent ), and cravings… Significant improvements were found in resting heart rate, cortisol, and systolic and diastolic blood pressure.”

Over the past several decades many studies have been conducted in an attempt to validate the significance of EFT tapping and similar techniques to determine how they might work. A 2016 meta-analysis published in the Journal of Nervous and Mental Disease found that among 14 different studies, emotional freedom technique treatment led to a significant decrease in anxiety scores among adults experiencing psychological distress.

There’s some evidence that EFT may work by helping decrease cortisol levels, one of the primary “stress hormones” that can contribute to many ailments when it stays chronically elevated.

According to a 2014 review published in Medical Acupuncture, “Clinical EFT has been shown to regulate stress hormones and limbic function and to improve various neurologic markers of general health. The epigenetic effects of EFT include upregulation of immunity genes and downregulation of inflammation genes.”

Researchers concluded that at least six well-controlled studies have indicated that EFT works differently than placebo.

2. May Help Improve “Stress Biochemistry” by Lowering Cortisol Levels

Another 2012 study also published in the Journal of Nervous and Mental Disease found that when subjects were randomly assigned to either an emotional freedom technique group, a psychotherapy group or a no-treatment group, the group receiving EFT treatments showed decreases in cortisol levels and a number of improvements in psychological distress markers.

EFT treatment lasted 30 minutes, and salivary cortisol was measured before and again 30 minutes after the intervention. Results showed that the EFT group experienced significant improvements in not only cortisol levels, but also scores for anxiety, depression and overall severity of symptoms.

3. May Help Treat Psychological Trauma and PTSD

In studies, EFT has shown efficacy in treating post-traumatic stress disorder (PTSD) and related symptoms. Because it uses positive affirmations, EFT may work similarly to traditional “talk therapy” to some extent, but be more effective for certain people because it engages both the mind and body.

A 2018 article entitled “Guidelines for the Treatment of PTSD Using Clinical EFT” that was published in the journal Healthcare states:

Its efficacy for post-traumatic stress disorder (PTSD) has been investigated in a variety of demographic groups including war veterans, victims of sexual violence, the spouses of PTSD sufferers, motor accident survivors, prisoners, hospital patients, adolescents, and survivors of natural and human-caused disasters.

In one 2013 longitudinal analysis that tested the effects of EFT training on veterans dealing with PTSD found that after three treatment sessions 60 percent of the participants no longer met the PTSD clinical criteria, and after six sessions this number went up to 86 percent. The majority of these improvements lasted for at least three to six months.

According to 2017 guidelines for treating PTSD that were published in the Permanente Journal:

Most practitioners (63%) reported that even complex PTSD can be remediated in 10 or fewer EFT sessions… We recommend a stepped care model, with 5 EFT therapy sessions for subclinical PTSD and 10 sessions for clinical PTSD, in addition to group therapy, online self-help resources, and social support.

4. Can Help Reduce Chronic Joint or Muscle Pains and Headaches

A number of studies have found that EFT can help manage symptoms in sufferers of tension headaches, those with fibromyalgia, people dealing with chronic injuries and many others suffering from pain.

One 2013 randomized controlled trial found that EFT training helped reduce frequency and severity of headaches while also improving other lifestyle parameters.

One study of 86 women with fibromyalgia found that after completion of an eight-week EFT training program, statistically significant improvements were observed in the group assigned to EFT training compared to those assigned to a waiting list group.

Researchers found improvements associated with EFT in variables including pain, anxiety, depression, vitality, social function, mental health, performance problems involving work or other activities, and psychological processes like frequent rumination, magnification and helplessness. The EFT group also showed significant increases in activity level.

5. Can Help Improve Athletic Performance

A 2009 study published in Open Sports Sciences that investigated the effects of emotional freedom techniques as part of a psychophysiological intervention for male and female basketball players found that EFT treatment helped improve athletic performance. The group of athletes receiving EFT treatment for 15 minutes were compared to a performance-matched control group received that received a placebo intervention.

Researchers measured performance by observing free throw success and vertical jump heights. Following treatment they found a statistically significant difference between the two groups in terms of free throw performance.

There was no difference observed between treatment groups in jump height. The difference between groups was attributed to EFT helping with concentration and possibly performance anxiety/stress.

Another study found similar results in soccer players, who showed significant improvements in goal-scoring abilities following intervention with EFT. Other research has also shown that EFT tapping may help improve mental conditioning related to sports performance, including boosting confidence and reducing performance anxiety.

6. May Support a Healthy Diet and Lifestyle

Does EFT help with weight loss? Because it can reduce stress hormones, including cortisol, it may be helpful for managing your appetite — plus it seems to help increase coping abilities when it comes to resisting emotional eating.

Practicing tapping is one way to deal with cravings that are triggered by stress, boredom, sadness and loneliness. Tapping may help you cope with physical urges to binge and eat emotionally, which can have a big impact on your food choices and weight.

Risks and Side Effects

Even though findings regarding the positive effects of EFT are promising, researchers point out that EFT should not be considered “standard treatment” for people with mental disorders. It’s considered an alternative treatment that should not take the place of approaches like cognitive behavioral therapy.

Emotional freedom technique should best be thought of as a adjunct therapy, used in combination with things like a healthy lifestyle (eating a nutrient-dense diet and getting enough exercise), traditional therapy, stress-relieving practices like meditation or prayer, and possibly medications.

Final Thoughts

What is eft tapping? EFT stands for emotional freedom technique.
It’s a self-help technique that involves tapping near the end points of “energy meridians” located around the body.
People use EFT tapping in order to reduce tension, promote a deeper mind-body connection, and manage symptoms of anxiety, depression or stress.
Tapping focuses on resolving physical ailments by altering energy systems in the body. It also brings attention to thought processes that contribute to psychological stress and emotional problems.
How does it work? EFT may work by lowering cortisol level and the body’s stress response.
Through muscle relaxation, affirmations and other relaxation techniques it reduces negative emotions and physical symptoms.

The post 5 Emotional Freedom Technique or EFT Tapping Benefits for Stress, Pain & More appeared first on Dr. Axe.

8 Deep Tissue Massage Benefits, Including Treating Chronic Back Pain

Jillian Levy, CHHC — Fri, 11 Oct 2019 13:00:05 +0000

Whether you’re an athlete with a daily high demand placed on your body or recovering from an injury or illness, deep tissue massage likely has some benefits to offer you.

Massages have been utilized for thousands of years throughout the world to lower both physical and psychological stress. And today, research continues to show that whether used alone or in conjunction with other treatments, massage therapy is an effective way to help treat common conditions like arthritis, anxiety and chronic lower back pain.

Deep tissue massage benefits include reducing pain and discomfort, while improving the body’s ability to heal itself. Not only is this type of massages relaxing — studies show they also help “lengthen and release muscles” that frequently feel tense and get stuck in uncomfortable holding patterns.

Let’s explore what, exactly, deep tissue massage is and all the ways it can benefit your body and mind.

What Is Deep Tissue Massage?

Deep tissue massage, as defined by a 2018 article in the Journal of Bodywork And Movement Therapies, involves manipulation of the deep layers of muscle tissue in the body, including the fascia and other supportive tissue that make up joints. The purpose is to reach these layers in order to relax, lengthen and release harmful holding patterns.

Compared to other popular types of massage techniques — including Swedish massage or acupressure, which tend to be lighter in pressure and can involve moving the body into certain positions — deep tissue massage is usually performed more slowly and firmly.

Most deep tissue massages focus on major muscle groups — such as the neck or lower back — along with joints and tendons that are susceptible to straining or injuries. Certain areas of the body that tend to tense up in times of stress, including the shoulders, neck and hips, can often benefit the most from this type of deep manipulation.

Many people consider “sports massages” to be a form of deep tissue massage. These involve physical treatment primarily to neuromusculoskeletal systems to treat pain and disability, improve muscle recovery and joint mobilization, and prevent injuries.

Manipulative approaches to naturally treating pain and other health problems have been utilized for over 3,000 years, dating back to Ancient Egyptian and Chinese civilizations. Pressure massages were used to improve “Qi” (life force or energy), detox the body and promote better liver function — which today can be explained through the process of activating the lymphatic system.

Experts believe that the ancient Egyptians were the first to use very firm, deep pressure to treat chronic pain. In the West, deep tissue massage began to gain attention during the mid-19th century, starting in Canada and making its way throughout the U.S.

Benefits

What are the benefits of deep tissue massage? Below are some of the health conditions that this type of massage can help treat:

1. Treats Chronic Back Pain

One study that compared the effectiveness of two different kinds of massages for treating chronic back pain, therapeutic massage versus deep tissue massage (DTM), found that DTM treatment over the course of 10 days resulted in significantly better improvements in pain compared to therapeutic massage.

In this particular study, published in Studies in Health Technology and Informatics, therapeutic massage included techniques of tapping and friction, while DTM used “oblique pressure and a combination of lengthening and cross-fiber strokes.” All sessions were 30 minutes long and performed daily for 10days.

All participants did not receive any other treatments during the course of the study.

Other studies have show similar findings. A 2014 study published in the Scientific World Journal even found that DTM treatment alone had just as much of a positive effect on reducing pain in people with chronic symptoms compared to massage and NSAID painkillers used together.

A 2017 study found that various types of massage, including deep tissue, also seem to have clinical benefits for treating ankylosing spondylitis, a form of arthritis that primarily affects the spine.

(Gua sha therapy has also been found to help with lower back pain.)

2. Helps Lower High Blood Pressure

One study published in the Journal of Alternative and Complementary Medicine found that deep tissue massage had positive effects on systolic, diastolic and mean arterial blood pressure readings in adults with pain and high blood pressure symptoms.

The study involved 263 volunteers with an average age of 48.5. Overall muscle spasm/muscle strain was described as either moderate or severe for each patient prior to treatments, which consisted of a massage between 45–60 minutes in duration.

Results demonstrated an average systolic pressure reduction of 10.4 mm/Hg, a diastolic pressure reduction of 5.3 mm/Hg, a mean arterial pressure reduction of 7.0 mm/Hg and an average heart rate reduction of 10.8 beats per minute following massage treatment. Therefore, when looking for how to lower blood pressure, consider deep tissue massage therapy.

3. Reduces Stress, Anxiety and Muscle Tension

Why is massage good for people dealing with poor health due to stress? Mainly because it helps stimulate blood flow and relieve muscle tension, while at the same time lowering psychological stress and releasing “happy hormones” like serotonin and oxytocin.

Inflammation caused by chronic stress and muscle tension can lead to worsened overall health, longer recovery time, reduced immune function and cardiovascular problems, such as high blood pressure. Studies have found that massage therapy can help lower cortisol levels and even boost production of the hormone called oxytocin, which relaxes the body and has soothing effects.

Oxytocin is the primary hormone responsible for sustaining social bonds in humans and increasing motivation for cooperative behaviors, which is why it’s often called the “cuddle hormone” and known to be released during hugs, birth, social bonding and from touch.

Several mechanisms for deep massage’s natural stress-relieving effects include its ability to dilate blood vessels and also lower activity of the limbic system (including the hypothalamus), which is responsible for autonomic nervous system regulation and cortisol secretion.

Massage seems to improve relaxation by boosting activity of the parasympathetic nervous system, as measured by heart rate, blood pressure and heart rate variability.

4. Breaks Up Scar Tissue and Adhesions

Deep tissue massages are often utilized following injuries because research suggests massage help break up newly forming scar tissue that can make recovery more difficult and lead to stiffness.

Massage has been shown to help reduce inflammation and muscle spasms by stimulating blood flow, loosening up muscles to allow for more oxygen and also helping reduce the nervous system’s automatic stress response.

Following injury, and especially if it’s also a very stressful time, inflammation can prevent proper blood flow from reaching damaged tissue and can cut off vital nutrients and oxygen. This can cause toxins to accumulate around damaged tissue, which only increases swelling and pain.

Some studies have found that even self-administered massage along with icing can help reduce pain associated with plantar fasciitis and other common injuries. In this case, cross-friction massage strokes to the feet seem to be most effective for curbing pain.

5. Improves Athletic Recovery and Performance

Research published in the Journal of Sports Medicine and Physical Fitness reported findings of a positive trend for deep tissue massages in regard to improved athletic recovery and performance. The most beneficial type of deep tissue massage for athletes is considered to be “sports massage,” which is commonly performed prior to athletic events to help warm the body and prevent injuries or immediately after to improve recovery.

The report showed that the science of sports massage has become of growing interest to athletes, athletic trainers, coaches and sports physiologists. Studies show that deep tissue massages can help improve lactate clearance, delayed onset of muscle soreness, muscle fatigue, injury prevention and injury treatment.

The researchers also note there are psychological benefits for athletes receiving massages, which other research shows can include improved focus and confidence. Although more research is still needed on a long-term scale, both tissue healing and the psychological effects of massages are areas that seem promising for both professional and recreational athletes.

6. Can Help with Labor Pain and Delivery

Many pregnant women now turn toward alternative/complementary medicines for helping control labor pain and supporting a natural birthing process like the Bradley Method. In fact, surveys show that the most common alternative therapies recommended during pregnancy are massage therapy, acupuncture and chiropractic therapies.

Some research has shown that massage therapy can be effective during pregnancy due to its anxiety-lowering effects, and women who receive massages before and during labor tend to experience decreased depression, anxiety, and leg and back pain. Results from one study found that women who received massages prior to and during labor had significantly less pain, plus their labors were on average three hours shorter and required less need for medication.

Because cortisol levels decrease following massage and blood flow is improved, pregnant women are also better protected from excessive fetal activity and risk for premature delivery.

7. Reduces Arthritis Symptoms

According to the Arthritis Foundation, massage is often used to relieve common symptoms of many types of arthritis, including chronic joint pain, stiffness, anxiety, limited range of motion in joints and trouble sleeping. Firm massages can be used daily for natural relief, whether performed by a professional or by the patient themselves.

Research shows that firmer massages with more pressure can result in a significant reduction in arthritis pain compared to lighter massages, as well as tendonitis and similar types of painful conditions. Lighter massage tends to be arousing (not relaxing) because often the heart rate goes up.

However, with moderate pressure, heart rate usually goes down, and this stimulates relaxation and reduced tension.

8. Can Help Reduce Neck and Shoulder Pain

Surveys show that musculoskeletal disorders, particularly those affecting the shoulders and knees, are some of the most common health conditions that adults experience, impacting between 20 percent and 50 percent of the global population.

A 2015 study found that addition of soft tissue massage to an ongoing exercise program (in this case targeting the shoulder) offered additional benefits related to improvements in pain, disability and range of motion.

Findings from a 2017 review suggest that massage therapy is effective in improving shoulder flexion and abduction, as well as releasing “muscle hardness” that contributes to pain and reduced range of motion in the upper body.

According to an article written by the National Center of Complementary and Integrative Health, another 2013 review of 12 studies found evidence that massage was helpful for decreasing neck and shoulder pain. However, benefits were short-term in some of the studies.

A separate review found that massage could provide relief of neck pain most when treatments were frequent and long enough.

What to Expect and How It Compares to Other Massage

What happens when you get a deep tissue massage? The person receiving the massage usually lays on his or her stomach or back in one position, while deep pressure is applied to targeted areas of the body by a trained massage therapist.

Massage therapists who are trained in deep tissue massage technique usually offer their clients several services:

They’re capable of safely treating particular areas that are extra tense or were previously injured.
They can offer tips of improving posture, which can help lower chronic tension and pain.
They usually have knowledge of helpful exercises or stretches that can be done at home between massage sessions.
They also often have additional education in regard to reducing anxiety or stress held in the body and improving relaxation.

How often should you get a deep tissue massage?

Most experts recommend a maintenance plan of getting about one deep tissue massage per month. However, “the number of your appointments will vary if you have an acute injury, chronic pain or a more complicated condition.”

Athletes and those with injuries may want to undergo this type of massage more often, such as bi-weekly or once weekly.

Deep Tissue Massage vs. Swedish Massage

If you’ve ever received a massage that was done in a Swedish fashion — involving long strokes that moved along the lines of muscles — a deep tissue massage will probably feel like a bit of a different experience.

Deep tissue massages are usually “cross-grain,” moving against the muscles to relieve aches or pains rather than moving with them. This can sometimes feel a bit more painful as a result compared to standard “relaxation massages.”

However, the pressure involved in deep massages is actually a good thing. It provides many of the benefits that this type of therapeutic massage has to offer.

Deep tissue massages also tend to be slower-paced and longer than many other massages, ideally about 1.5 hours long, which gives bodily tissue enough time to warm up and then relax.

Massage Therapy vs. Rolfing

Rolfing is one type of deep manipulation practice that has many of the same benefits of massages. It helps decrease pain, improve healing, correct posture, lower stress and relieve tension.
Rolfing was founded in the 1950s by Dr. Ida Rolf, who created the practice to help treat damaged fascia, which are the bands or sheets of connective tissue fibers in the body that form beneath the skin to stabilize organs and muscles.
Today, rolfing is usually performed in series of 10 sessions by trained practitioners in order to treat conditions like limited mobility, back or neck pain, stress, and low energy.
According to Rolf USA, compared to deep tissue massage, which has more of a focus on relaxation and relief of muscle discomfort, “Rolfing is aimed at improving overall body alignment and functioning.” Rolfing practitioners focus on the entire body to improve posture/alignment, rather than just one targeted area that is tense.

Massage Therapy vs. Chiropractic Care

Chiropractic care has some similarities to massage therapy but is also different. Chiropractic adjustments primarily focus on manipulating and correcting spinal alignment, which helps correct posture and reduce nerve damage that causes pain.
Like massages, chiropractic care can be beneficial for lowering pain and improving recovery. It’s also been shown to lower stress, headaches and more. One way that chiropractors help treat pain is by lowering mechanical compression and irritation of spinal joints, which can send nerve signals throughout the body that increase inflammation and irritation.
Compared to massage therapists, chiropractors receive much more formal training. They’re doctors who need four-year undergraduate education and also a four-year doctorate of chiropractic program. Many are also educated for years in nutrition therapy and various other healing modalities that lower psychological stress and improve immunity.

Risks and Side Effects

Deep tissue massages are not for everyone, and it’s very important to find a well-trained therapist to avoid any potential dangers.

If you’re actively healing from surgery, have nerve damage or an existing injury, you’re wearing a cast or brace, or you’re pregnant, then talk to your doctor before seeking a massage therapist.

Although it’s rare, deep tissue massage side effects may occur when a massage is poorly performed. This can sometimes cause increased pain, bruising, soreness, inflammation and other complications in high-risk patients.

How to Find a Massage Therapist

Do places like Massage Envy do deep tissue massages? It depends on the location and specific therapists who are employed there.

Although some massage therapists have a basic understanding of deep tissue massage, it’s best to find an accredited, well-trained therapist. This is especially the case if you plan to try neuromuscular therapy (NMT), which involves deep strokes that target delicate soft tissues around nerves.

According to the Neuromuscular Therapy Center, NMT is one type of deep massage technique that focuses on applying manual therapy to soft tissue with “quasi-static pressure” in order to stimulate skeletal striated muscle. In addition to massaging a painful or inflamed muscle, the area around the affected muscle that normally supports it is also massaged in order to release tension.

NMT therapists often focus on several factors that can add to muscle or tissue dysfunctions, including joint pathologies, postural positioning, disruptive habits of use, nutritional components, emotional well-being, allergies and neurotoxins.

Certain massage therapists have specialized training in techniques that help treat people with injuries, inflammation, tears and limitations. Although more than one massage session is usually needed to provide relief and see improvements in pain, well-trained therapists can usually recommend practices or stretches for you to try at home that can further help improve healing.
Requirements for massage therapists and regulations for licensing differ from state to state (and country to country). Typically, most licensed therapists need to graduate from an accredited massage therapy program and pass the MBLEx test.
For specialized techniques like neuromuscular massage, keep in mind this can be more harmful than beneficial if done incorrectly, especially if you’re already injured and working on healing.
It’s a good idea to mention your medical history, injuries and sensitive areas to your therapist before the massage begins.
Many training programs are now available throughout the world that require a minimum of 500 hours of basic massage therapy training, in addition to continuing education credits that can require up to another 400–500 hours.
Always make sure you’re “in good hands” by first checking that a therapist has proper qualifications and experience, specifically asking about training in NMT, trigger point therapy, sports massage, pain management, myofascial release and orthopedic massage.

Final Thoughts

What is a deep tissue massage? This type of massage uses firm, manipulative pressure and movement to release deep layers of tissue, including tendons and fascia (the protective layer surrounding muscles, bones and joints).
Deep tissue massage benefits include releasing chronic muscle tension, lowering spasms, treating anxiety, reducing arthritis symptoms, lowering blood pressure and improving recovery from injuries.
Compared to Swedish massage or relaxation massage, deep tissue massage uses more pressure, is usually slower, and can last for a longer duration.

The post 8 Deep Tissue Massage Benefits, Including Treating Chronic Back Pain appeared first on Dr. Axe.

Inversion Therapy Benefits for Back Pain and Bad Posture

Annie Price, CHHC — Mon, 23 Sep 2019 13:41:24 +0000

If you’re looking for natural back pain relief, inversion therapy is something you may want to consider. You can even experience this nonsurgical treatment in your own home through the use of an inversion table or chair.

What are the benefits of inversion therapy? Potential benefits include reducing pain while improving strength and flexibility. Sometimes, a doctor may even suggest inversion therapy for chronic back pain before turning to surgery. Inversion is also used to decrease muscle tension and boost circulation.

Is this some kind of new fad treatment? Actually, Hippocrates (aka “the father of medicine”) is credited with starting inversion therapy all the way back in 400 BC. Today, you’ll see from inversion therapy reviews, that there are many people who find relief from using this gravity defying treatment, but there are also many critics who question its effectiveness and safety.

What Is Inversion Therapy?

Inversion therapy is a nonsurgical treatment designed to remove gravitational pressure off the spine and create more space between the spine’s vertebrae. It’s a form of spinal traction or decompression therapy that relieves spinal compression.

A common form or tool of inversion therapy is the inversion table. To use it, you strap yourself into the inversion table (typically by your ankles and waste) and then you either hang completely upside down or you can be at an inverted angle. The table moves to whatever angle you choose, but the idea is that your head is facing towards the floor and gravity’s effects on your body are reduced. There are also other methods of practicing this noninvasive therapy including an inversion chair and inversion boots.

According to Lali Sekhon, MD, PhD, FACS, FAANS, “Even at a 15-degree angle, your body will feel a mild muscular stretch and the benefits of increased blood and lymph circulation. Most people do not need to exceed 60-degrees, as the spine decompresses at this angle.”

How long should you hang upside down on an inversion table? It’s usually recommended to only start with about 30 seconds to one minute of therapy and then gradually increase the time by a minute or two. It’s always a good idea to talk to your healthcare provider or physical therapist for specific recommendations based on your health goals.

What types of of conditions can benefit from inversion? People with health concerns like back pain, scoliosis, sciatica, degenerative disc disease and general muscle tension are known to turn to this therapy for relief from their ongoing symptoms.

Potential Benefits

1. Improvement in Back Pain

Can you use inversion therapy for sciatica or inversion therapy for degenerative disc disease? Along with general back pain (especially lower), sciatica and degenerative disc disease are two of the other common complaints for people who turn to inversion therapy.

A study published in 2013 reveals the effectiveness of inversion traction on chronic low back pain. Inversion can be practiced at various degrees. The researchers had the subjects complete three sets of three minute inversions at either 0, −30 or −60 degrees four days a week over an eight-week period.

The researchers found that an angle of −60 degrees worked best for decreasing back pain and discomfort while also improving lumbar flexibility and trunk strength for patients with chronic low back pain.

2. Possible Avoidance of Surgery

It’s not a guarantee but some research and firsthand accounts demonstrate how inversion may decrease the need for surgery for some people with chronic back issues.

A 2012 pilot randomized trial published in the journal Disability and Rehabilitation shows how some patients with backache and sciatica due to protuberant disc disease were able to avoid surgery.

Specifically, surgery was avoided in 10 patients (77 percent) in the inversion group, while it was avoided by only two patients (22 percent) in the control group. The study concludes, “Intermittent traction with an inversion device resulted in a significant reduction in the need for surgery.”

As a 2014 scientific article points out, “From the moment we are born, and throughout our lifetime, we fight a constant battle against a downward compressive force of nature the force known as gravity.”

The article goes on to highlight how inversion traction therapy and the zero gravity concept can benefit a wide range of back problems (including sciatica, herniated or slipped disc, and scoliosis) and decrease the need for a surgical procedure.

3. Better Posture and Flexibility

Common habits like sitting for too long and a lack of exercise can contribute to poor posture and a lack of flexibility.

Inversion therapy is meant to encourage decompression of the spine, better circulation and relaxed muscles which can all contribute to better flexibility and alignment, which in turn, can help to improve posture.

4. Improved Lymphatic Flow

The body’s lymphatic system is responsible for fluid drainage and transport as well as immune response and disease defense. The fluid that is forced out of the bloodstream during normal circulation gets filtered through our lymph nodes to get rid of harmful substances including bacteria and abnormal cells.

Another possible benefit of inversion therapy is improved lymphatic flow and waste removal as a result of being upside down.

Types, Devices and Techniques

There are several options of equipment and techniques to use if you want to try inversion therapy including:

Inversion table therapy: These are the most common devices used to hang upside down and practice inversion. An inversion therapy table is a padded table that is connected to a metal frame by hinges. There’s also often a removable headrest pillow and an adjustable lumbar support pad as well. To use the table, you strap yourself in (always read equipment directions carefully) and the table flips over or can adjust to varying angles. These tables often range between $99 to $500.
Inversion therapy chair: In an inversion chairs, the head goes below the feet while in a seated position. Unlike a table, a chair may not go all the way back, but you can still reach up to a 70 percent inverted position. Creators of inversion chairs often say they safely be used alone, provide more posture support and put less pressure on the leg joints.
Anti-gravity inversion boots: These ankle boots allow a user to hang upside down by their feet by hooking them onto a horizontal bar. This inversion option allows for the most maneuverability for inversion therapy exercises.
Inversion therapy without table or other equipment: To practice inversion without a table or other equipment, there are various inverted yoga poses (such as a supported headstand).

Risks and Precautions

Are inversion tables dangerous? Possible inversion table risks include increases in: blood pressure; heart rate; or pressure in the eyes. This is why it’s especially crucial for people with high blood pressure, heart disease or glaucoma to check with their healthcare provider before using an inversion table or any other inversion techniques.

Another risk is falling off of inversion equipment while getting on or off of it, or because of not being strapped in properly.

Can you die on an inversion table? There have been some claims of death due to becoming stuck upside down in an inversion table. It’s very important to practice inversion under the supervision of a professional or at the least, have another adult nearby if you’re practicing at home.

Other conditions that may warrant avoiding inversion therapy include:

eye conditions including glaucoma or a detached retina
heart conditions or circulatory problems
having an implanted medical device
fracture
spinal injury
hernia
obesity
osteoporosis
pregnancy
eye infection
ear infection

This is not an exhaustive list so always check with your doctor before trying inversion therapy.

Final Thoughts

Inversion therapy is a nonsurgical treatment designed to remove gravitational pressure off the spine and create more space between the spine’s vertebrae.
The most common tool of this therapy is an inversion table, but other options include an inversion chair, or anti-gravity inversion boots. You can also practice inversion without equipment by doing inverted yoga poses.
Does inversion therapy work? For some people, inversion provides a reduction in pain and increased circulation.
There may be inversion therapy benefits for people who struggle with chronic back pain (especially lower), sciatica, scoliosis or poor circulation.
Ask your doctor or physical therapist about how frequently you should invert, specific movements to perform while inverting, and how long you should conduct each inversion session.

The post Inversion Therapy Benefits for Back Pain and Bad Posture appeared first on Dr. Axe.

Naturopathic Doctor vs. Naturopath: Key Differences and Benefits

Jillian Levy, CHHC — Fri, 13 Sep 2019 18:00:49 +0000

Want to work with a doctor who will treat “all of you,” provide personalized care, and take steps to reduce your reliance on medications, surgery and other serious interventions? Then consider working with a naturopathic doctor.

What does a naturopath do exactly? Naturopaths practice “natural medicine,” but they do so using a combination of modern, traditional and scientifically-tested therapies. For example, natural remedies that can be used to help treat patients include nutrition recommendations, supplementations and stress-relieving techniques.

The idea of combining traditional healthcare practices with complimentary approaches is nothing new; this concept, which is the core of naturopathic care, became popular in Europe during the 19th century. As the National Center For Complementary and Integrative Health puts it, “today people visit naturopathic practitioners for various health-related purposes, including primary care, overall well-being, and treatment of illnesses.”

What Is a Naturopath and Naturopathic Medicine?

According to The American Association of Naturopathic Physicians (AANP), the definition of naturopathic medicine is “a distinct primary health care profession, emphasizing prevention, treatment, and optimal health through the use of therapeutic methods and substances that encourage individuals’ inherent self-healing.”

Is a naturopath a doctor? Yes. Accredited naturopathic physicians must graduate from medical school with a four-year degree, plus complete an in-residence, hands-on medical program. The entire training program must consist of a minimum of 4,100 hours of class and clinical training.

The AANP states that “The training that naturopathic doctors receive is comparable to that of conventional medical doctors (MDs) and osteopathic doctors (DOs). In all three medical programs.” Like other doctors, many naturopathic doctors also specialize in a particular field, such as endocrinology, gastroenterology, pediatrics, etc.

Naturopaths, like other doctors, are required to complete internships in in clinical settings under the close supervision of licensed professionals. Something that makes naturopathic medicine training unique, however, is that part of the standard medical curriculum is training in natural medicine disciplines such as nutrition, acupuncture, homeopathic medicine, etc.

How Does It Work?

Naturopathic practitioners utilize some of the following therapies/tools:

clinical/diagnostic testing
supplements
nutritional counseling
herbal/botanical medicine, or homeopathy
massage therapy
manipulative therapy
acupuncture
exercise advice
minor surgery
use of prescription medications
intravenous and injection therapies
naturopathic obstetrics (natural childbirth)

Below are the basic principles that naturopathic physicians adhere to:

Rely on the healing power of nature: Naturopaths believe in the inherent self-healing process of the human body, so they work to uncover and remove obstacles to allow for recovery.
Treat underlying causes: For naturopathy treatments to work, underlying causes of illnesses must be addressed, rather than simply treating a patient’s symptoms.
Do no harm: This involves using substances and interventions that pose as little risk as possible. When a specific condition must be treated, NDs first employ safe, effective, natural substances, then move on to using prescriptions, surgeries and other more intensive treatments as needed.
“Doctor as Teacher”: Focus on educating the patient and building a strong doctor-patient relationship.
Treat the whole person: Take into account individual physical, mental, emotional, genetic, environmental, social and spiritual factors when forming a treatment plan.
Emphasize prevention: Assess risk factors, heredity and susceptibility to disease.

Potential Benefits

1. Offers Patients Personalized, Holistic Care

Naturopaths are often considered “holistic doctors” because they take into account each patient’s unique medical history, lifestyle, risk factors, etc. It’s not unusual for an initial appointment with a naturopath to last for one hour or more, since building a strong relationship is seen as an important component of effective care.

You can expect your first visit with a licensed naturopathic doctor to include discussion about your history, diet, stress levels, sleep, exercise, use of drugs/alcohol/tobacco. A physical exam, and sometimes diagnostic tests, may also be performed.

The goal of naturopathic treatment is to address and heal the root causes of an illness, which is different than treating symptoms because it’s intended to be a long-term solution. This is why addressing multiple aspects of a patient’s life is so important since it allows the naturopath to set up a customized treatment plan.

2. Educates Patients So They Can Participate/Self-Treat

Rather than a physician completely taking control of a patient’s health plan, naturopaths focus on educating the patient so they can take their health into their own hands as much as possible and prevent future illnesses. This gives patients the opportunity to feel empowered and hopeful.

3. Often Decreases Need for Medications

Although licensed naturopathic doctors can prescribe medications and in some cases even perform surgeries, they first try to resolve patient’s conditions using natural health practices. This can include nutrition interventions, homeopathy, herbal medicine and acupuncture, just to name a few. Help with stress management and appropriate exercise are also commonly involved.

All of these natural therapies are considered “complementary medicines” that may or not be be used in addition to traditional medications and treatments. When used as a long-term approach, a combination of different techniques and lifestyle changes can help to limit the need for medications including painkillers (such as ibuprofen, acetaminophen, or opioids), blood pressure or cholesterol medications, anxiety and depression medications, and so on.

4. Helps Prevent Symptoms From Returning

For patients, one of the most attractive things about natural medicine is its ability to help keep symptoms from coming back. This is because of the focus on treating underlying issues, for example chronic stressors, allergies, a poor diet, lack of sleep, etc.

Differences Between a Naturopath and Naturopathic Doctor

How do you become a naturopath? Depending on where you live in the world, there are lots of different types of naturopathic doctor and naturopathy programs available.

Requirements for these two titles varies a bit from state to state, and by country. These two titles are not usually used interchangeably because their scope of practice differs.

According to Valerie A. Gettings, CNHP, on behalf of the the Association of Accredited Naturopathic Medical Colleges,

Not all naturopathic doctor programs are created equal, and graduates of these programs leave with varied degree/certificate titles and professional training, which can create confusion for patients. This is especially true when it comes to knowing the difference between a traditional naturopath and a licensed naturopathic doctor/physician (ND) in North America.

There are currently six accredited naturopathic doctor (ND) education programs across seven North American campuses. NDs are regulated in 22 states and 5 provinces. The top naturopathic doctors in the U.S. and Canada will have attended one of these institutions:

Bastyr University
National University of Natural Medicine
National University of Health Sciences
Southwest College of Naturopathic Medicine
University of Bridgeport—College of Naturopathic Medicine
Canadian College of Naturopathic Medicine
aBoucher Institute of Naturopathic Medicine

Traditional naturopaths and licensed naturopathic doctors both provide care that helps the body heal through natural substances such as food, herbs and physical therapies. But the education required to become either a traditional naturopath or a licensed naturopathic doctor is very different.

Licensed Naturopathic Doctors (or Naturopathic Physicians, or Doctors of Naturopathic Medicine):

Often serves as a primary care physician who is trained to diagnose conditions and prescribe medications/herbs/supplements.
Completes four year degree, residency program, and becomes accredited by Council on Naturopathic Medicine Education (or CNME). The CNME is “recognized as an accrediting body by the U.S. Department of Education, and it is the only accrediting body for naturopathic medical programs in the U.S. and Canada that qualify graduates for licensure.”
Must pass the two-part national board exam called the Naturopathic Physicians Licensing Exam (NPLEX).
Can work in private practice, in hospitals, or in government institutions.
Some medical doctors, dentists, doctors of osteopathy, chiropractors, and nurses may also have training in naturopathic medicine, although their education and licensing can vary.

Traditional Naturopaths:

More like a health consultant or wellness counselor/health coach than a doctor.
Does not prescribe medications or make diagnoses.
Does not need to complete education with standard curriculum or residency program.
Does not necessarily have clinical internship experience and has not completed national board exam to obtain licensure.

You may also be wondering: what is the difference between a naturopath and homeopath?

Homeopathy is the use of remedies such as herbs that are developed from natural substances. Naturopathy is a health system that may include homeopathy, but also includes a variety of other remedies too. In other words: a naturopath may utilize homeopathy, but a homeopathic practitioner cannot utilize naturopathic medicine.

Who Can It Help?

If you’ve tried “conventional medicine” practices in the past, but these have failed to help address your condition or symptoms, then naturopathic medicine may be a good fit for you.

Naturopathic remedies may be especially effective for you if you deal with any of the following conditions:

Hormonal imbalances, such as those that cause irregular periods in women, infertility, low libido, etc.
Digestive issues, such as IBS, IBD, etc.
Food or seasonal allergies
Autoimmune diseases
Recurring headaches
Insomnia
Unwanted weight gain or weight loss
Chronic pain
Respiratory issues
Chronic fatigue, adrenal fatigue, lethargy and weakness, etc.
Nutritional deficiencies
Mood-related issues that you feel are tied to your lifestyle, such as anxiety or depression
Pregnancy (or if you’re trying to become pregnant)

You can also visit a naturopathic doctor instead of a primary care doctor, including when you’re healthy but prefer to work with a practitioner who emphasizes natural medicine.

Where can you find a naturopath? And how much does a naturopath cost?

Insurance has not typically covered naturopathic care, although more major insurance providers are starting to. Some private insurance companies, such as Anthem, Aetna, Connecticare, United/Oxford, CIGNA, and Healthnet, now allow NDs to become “Participating Providers,” although coverage depends on the state you live in.

You can expect the cost of a visit with a naturopath to be between $250 to $400 for an initial 90-minute visit, and about $100 to $200 per follow-up visit.

The AANP provides a naturopathic doctor directory of its members and finder tool on its website. For help finding a qualified naturopath in your area, try visiting naturopathic.org. For more information on insurance coverage for naturopath visits, see this helpful guide.

Precautions

Are there any dangers of naturopathy you should be aware of? The most important thing is to find a qualified practitioner. When looking for a naturopath be sure to ask about his or her education and licensing.

If you plan to have a naturopath serve as your primary doctor, choose one with a medical degree earned from an accredited, four-year, in-residence, naturopathic medical college and someone who has passed rigorous board exams as part of a licensure or certification process.

There’s nothing necessarily wrong with working with a naturopath who is not licensed and who is not considered a doctor, as long as you understand the limitations of their practice. When it comes to receiving a diagnosis or being prescribed medications, make sure you’re working with someone who is fully qualified to do so.

You should avoid using an unlicensed naturopath to treat serious health issues such as cancer, heart disease, serious mental illnesses, wounds/injuries or spinal problems.

Be cautious when it comes to starting new supplements, herbal treatments or fad diets. Because these can sometimes interfere with prescription medications, make sure to tell your healthcare provider about all medications you take.

When in doubt, consider visiting both a conventional and naturopathic doctor in order to get second opinions about serious health issues.

Final Thoughts

What is a naturopath? A licensed naturopathic doctor is a physician who practices naturopathic medicine. This is defined as “a distinct primary health care profession, emphasizing prevention, treatment, and optimal health through the use of therapeutic methods and substances that encourage individuals’ inherent self-healing.”
Traditional naturopaths and licensed naturopathic doctors both provide natural care via nutrition advice, herbs, and physical therapies. But the education required to become a licensed naturopathic doctor is much more vigorous and controlled. Naturopathic physicians are trained to diagnose conditions and prescribe medications, but traditional naturopaths are not.
Naturopathy benefits include: offering personalized care, addressing root problems of illnesses (not just symptoms), educating patients so they get involved, reducing the need for medications, and preventing symptoms from returning.
NDs can help treat conditions such as: hormonal imbalances, allergies, digestive issues, deficiencies, chronic pain, sleep issues, pregnancy concerns, and more.

The post Naturopathic Doctor vs. Naturopath: Key Differences and Benefits appeared first on Dr. Axe.

Hyperbaric Oxygen Therapy Benefits for Specific Healing

Christine Ruggeri, CHHC — Fri, 07 Jun 2019 15:30:00 +0000

Our bodies need oxygen to function. When we breath, it’s brought into our lungs and transported by our red blood cells to our bodies. It’s then used to produce energy and sustain life. Researchers discovered that exposure to pure oxygen, at levels much higher than what we are exposed to regularly, can help to treat chronic wounds and infections, decompression sickness, carbon monoxide poisoning and other serious conditions.

Hyperbaric oxygen therapy (HBOT) involves supplying the body’s blood and tissues with pure oxygen in order to promote healing. Hyperbaric medicine was first used in the 1600s when patients went into airtight chambers that could be compressed and decompressed. In the U.S., HBOT was used in the early 20th century to treat the flu and then again in the 1940s to treat decompression sickness among Navy deep sea divers.

Today, hyperbaric oxygen therapy has been deemed effective for several health conditions and serves as a non-invasive adjunctive treatment. But the FDA warns us that it’s not useful for every condition under the sun — as some online sources may lead you to believe. And when hyperbaric oxygen therapy isn’t used properly, for the appropriate conditions, it may actually do more harm than good.

What Is a Hyperbaric Chamber?

A hyperbaric chamber is a pressurized tube or room that provides pure oxygen in air pressure levels that are up to three times higher than average.

As you sit or lie in the chamber, you breath in pure oxygen so that it enters your blood and travels throughout your body, allowing for tissue repair and the restoration of normal body function.

What is Hyperbaric Oxygen Therapy?

Hyperbaric oxygen therapy involves increasing your exposure to pure oxygen in a pressurized room or tube. When you breath inside the hyperbaric chamber, your lungs are able to gather up to three times more oxygen than it would normally, allowing it to enter your blood and promote healing.

Technically speaking, the efficacy of hyperbaric oxygen therapy is due to the physical relationships between gas concentration, volume and pressure. When we breath in 100 percent oxygen at atmospheric pressures of up to 3 atm, this works to raise the amount of oxygen in our blood and tissue. The increased oxygen is then able to control infections, reduce inflammation and swelling, increase collagen deposition and stimulate angiogenesis, or the formation of new blood vessels.

Hyperbaric oxygen therapy has been approved for the treatment of the following conditions:

decompression sickness
anemia due to severe blood loss
carbon monoxide poisoning
chronic wounds that don’t respond to conventional treatment
radiation wounds or injury
thermal burns caused by heat or fire
skin grafts
serious infections
gangrene
air or gas embolism, which occurs when bubbles enter a vein or artery
arterial insufficiency, which occurs when flow blood slows or stops through arteries

Hyperbaric Oxygen Therapy Benefits

1. Used to Treat Decompression Sickness

Decompression sickness is a condition that sometimes occurs in deep sea divers, mountain climbers or people who work at very high or low altitudes. The condition is caused by bubbles of nitrogen and other gasses forming in the bloodstream, leading to severe joint pain, dizziness and shortness of breath.

Hyperbaric oxygen therapy is used to reduce bubbles in the bloodstream and fill the tissues with oxygen. Research shows that HBO2 therapy is recommended for most decompression sickness cases until the patient is stable.

2. Fights Serious Infections

Hyperbaric oxygen therapy is used in the management of serious infections, like diabetic foot infections, fugal infections, neurosurgical infections, gangrene and necrotizing fascilitis (also known as flesh-eating disease). HBO2 therapy acts as an antibacterial agent by increasing the formation of free oxygen radicals.

It works to restore the bacteria-killing abilities of white blood cells in wounds by increasing tissue oxygen tensions, and studies show that it even works synergistically with a number of antibiotics.

3. Heals Chronic Wounds

Hyperbaric oxygen therapy is sometimes used for the treatment of chronic wounds because it works to improve oxygenation and promote the formation of new blood vessels. Hyperbaric oxygen therapy can also help to decrease inflammation in chronic wounds and decrease the likelihood of negative events, such as amputation, according to research published in Advances in Skin and Wound Care.

HBO2 therapy is most often used to treat wounds caused by diabetes, such as those to the lower extremities, and wounds from radiation therapy. It’s also used to treat complex wounds like leg ulcers, ischemic wounds as a result of blocked blood flow, radiation wounds and surgical wounds.

4. May Improve Neurodegenerative Diseases

HBO2 therapy has shown to improve neurological functions and quality of life for people who are recovering from incidents such as stroke and traumatic brain injury. It is also used to improve the symptoms of some neurodegenerative diseases, including Alzheimer’s.

Recent research published in Neural Regeneration Research suggests that hyperbaric oxygen therapy may be useful in the treatment of Alzheimer’s disease. Researchers found that HBO2 therapy reduced hypoxia and neuroinflammation, and improved behavioral tasks in mice.

5. Used for Carbon Monoxide Poisoning

HBO2 therapy can be used in cases of carbon monoxide poisoning, which displaces oxygen in the bloodstream. Studies have shown that under certain conditions, HBO2 can reduce the risk of brain injury and nerve damage following CO poisoning.

How to Use and Where to Find HBOT

To receive hyperbaric oxygen therapy, you’ll likely visit an outpatient center that has single chambers or multi-person chambers. Chambers made for one person is typically a clear plastic tube. The patient will lie on a table that then slides into the tube. For multi-person chambers, patients typically sit in provided seats and wear a mask that’s hooked up to an oxygen machine. Some chambers even allow patients to listen to music or water TV as they undergo treatment.

A hyperbaric oxygen therapy session can last anywhere from 30 minutes to two hours. And the number of sessions a patient must undergo depends on his or her condition. For the treatment of chronic wounds, 20–40 HBOT sessions may be necessary.

Talk to your healthcare professional about the possibility of using hyperbaric oxygen therapy for your specific condition. If he or she deems it appropriate, your doctor should be able to recommend an outpatient facility that offers this type of therapy. Hyperbaric oxygen therapy is approved by most major health insurance companies when it’s approved for your particular condition. One HBOT session costs about $350, but this depends on the location, and you can expect to pay a copay for each session.

If you are looking to undergo hyperbaric oxygen therapy at home, there are companies that supply portable hyperbaric chambers. It’s important to speak to your healthcare provider about this option and make sure that the portable chamber is safe and regulated.

Risks and Side Effects

What are the side effects of hyperbaric oxygen therapy? When HBOT is used for conditions that have been deemed appropriate by the FDA, it is usually well tolerated with few side effects. However, some patients using hyperbaric oxygen therapy may experience mild side effects like sinus pain, ear pressure and painful joints.

Some patients experience claustrophobia when they’re inside the hyperbaric chambers and people with diabetes may experience a drop in blood sugar during treatment, so they should eat before entering the chamber and monitor their blood glucose levels.

More serious hyperbaric oxygen therapy side effects include difficulty breathing, seizures, paralysis and air embolism, which is when air bubbles enter a vein or artery. Although it’s rare, hyperbaric chambers can be dangerous because they increase the risk of fire, which is due to the chamber’s oxygen-rich environment. But generally, a chamber is a safe environment when it’s handled by a professional with the appropriate training.

According to the FDA, “hyperbaric oxygen therapy has not been proven to be the kind of universal treatment it has been touted to be on some Internet sites. FDA is concerned that some claims made by treatment centers using HBOT may give consumers a wrong impression that could ultimately endanger their health.”

According to the association’s statement, the FDA is concerned that patients may be lead to believe that hyperbaric oxygen therapy is safe and effective for serious medical conditions and they may choose to delay or forgo proven medical therapies. The FDA fears that this may lead to some patients experiencing lack of improvement or even worsening of their existing conditions.

Some conditions that hyperbaric oxygen therapy has not been cleared for include HIV/AIDS, stroke, Parkinson’s disease, Alzheimer’s disease, multiple sclerosis, depression, bell’s palsy, cerebral palsy and brain injury.

Final Thoughts

Hyperbaric oxygen therapy involves supplying the body’s blood and tissues with pure oxygen in order to promote healing and relieve decompression sickness.
When you breath inside the pressurized hyperbaric chamber, your lungs are able to gather up to three times more pure oxygen than it would normally. The amount of time you spend in a hyperbaric chamber depends on the condition, but generally it will last 30 minutes to two hours.
The FDA has approved HBOT for certain conditions, including:
- air or gas embolism
- decompression sickness
- carbon monoxide poisoning
- gas gangrene
- anemia due to blood loss
- thermal burns
- compromised skin grafts
- radiation injury
- chronic wounds

The post Hyperbaric Oxygen Therapy Benefits for Specific Healing appeared first on Dr. Axe.

What’s the Deal with Weighted Blankets? (Potential Benefits and Risks)

Annie Price, CHHC — Mon, 27 May 2019 11:00:22 +0000

Are you looking for a new way to reduce insomnia, stress or anxiety? According to research and first-hand accounts, weighted blankets may be an effective tool. They provide a gentle pressure not so different from an oxytocin-releasing hug. And an added bonus? You can use them anytime in the comfort of your own home.

In the past, weighted blankets — also called anxiety blankets or gravity blankets — were mainly used by therapists and psychiatrists, but these days their use is much more common place. In fact, weighted blankets for adults and weighted blankets for kids are easy to find in stores or online.

So what’s the deal with weighted blankets? As you may expect, this category of blankets are heavier than other varieties. And in addition to providing warmth and comfort, they can provide therapeutic benefits that are easy to experience on a daily basis.

What Is a Weighted Blanket?

You may have heard of using weighted blankets for anxiety and insomnia. How on earth could a blanket help common health concerns like these? The idea behind a weighted blanket is that thanks to its filling, the blanket provides added weight that makes the user feel as if they are receiving a gentle hug.

Because the blankets have a weighted filling, there is an added light pressure that you wouldn’t experience with your average blanket. A weighted blanket is commonly described as having a “grounding” effect on the body that leads to an increased sense of relaxation.

Weighted blankets, like all blankets, come in a variety of colors and fabrics so you can take your pick. What are weighted blankets filled with? Makers typically use materials like glass beads or plastic pellets for weighted blankets’ filling. Weighted blankets can be anywhere from four to thirty pounds. The appropriate blanket weight depends upon the weight of the user (more on that shortly).

These blankets, which were formerly reserved for use in professional settings, have now made their way into the average home. Using weighted blankets for adults with anxiety and sleep issues is becoming more and more common place. Are you familiar with the X-ray “apron” a dentist uses on patients? If so, this can give you somewhat of an idea of what a weighted blanket feels like.

Benefits of Weighted Blankets

Do weighted blankets work? The potential benefits of weighted blankets haven’t been extensively studied, but so far there have been many claims of promising results. As a Forbes article highlights, “Weighted blankets can also alleviate symptoms in people suffering from insomnia, chronic pain conditions or restless leg syndrome. They’re good for deeper psychological reasons, too, with potential benefits for those suffering from depression and, as previously mentioned, autism.”

Do weighted blankets work for anxiety? It has been shown to be a very calming tool for anxiety. According to one study, the deep touch pressure (DTP) offered by the blanket “gives subjects the feelings of safety, relaxation and comfort,” helping to improve anxiety. While there isn’t a ton of weighted blanket research studies, DTP has been linked to a calming affect on both children and adults with anxiety, autism and attention difficulties.

A weighted blanket imitates a hug, which is why a weighted blanket may lead to a rise in oxytocin, also known as the “love” hormone, which helps to lower our heart rate and blood pressure. This is a key reason why a weighted blanket is said to have such a calming effect.

More studies are needed, but some people also say that a weighted blanket’s positive benefits comes from its ability to increase melatonin production (which helps regulate sleep) and also to promote the release of happiness-boosting serotonin.

Using a weighted blanket may also help to improve sleep quality. According to Raj Dasgupta, MD, assistant professor of clinical medicine at the University of Southern California and a spokesman for the American Academy of Sleep Medicine, a weighted blanket may help someone with chronic pain sleep better, as well as those with anxiety or depression.

He says, “It’s like having the best hug for a long period of time,” and it may be ”a good alternative to life-long sedative hypnotic medications (sleeping pills) at night.” He adds that these blankets are not a cure-all and that good sleep hygiene is key as well.

Weighted blankets are sometimes used for people with autism, but a randomized controlled trial of 67 subjects published in 2014 concludes, “The use of a weighted blanket did not help children with ASD sleep for a longer period of time, fall asleep significantly faster or wake less often. However, the weighted blanket was favored by children and parents, and blankets were well-tolerated over this period.”

How to Use and Where to Buy

If you’re wondering where to buy weighted blankets, you can purchase them online or in stores.

What are the best weighted blankets? The best weighted blankets are the correct weight for the user. How much should your weighted blanket weight? A common recommendation is to choose a blanket that is 10 percent of your body weight plus an additional pound or two.

Take note of what a manufacturer recommends in terms of ideal weight because recommendations do vary. For example, you may want to leave off the extra pound or two if you’re going to use your weighted blanket in combination with your usual duvet or comforter.

Ideally, a weighted blanket should lay comfortably snug around your whole body so it can provide gentle, even pressure all over. It should fit the width and length of your body. Weighted blankets are not typically meant to replace your current comforter, but they are available in larger sizes that match mattress dimensions. If you opt for a weighted blanked that is the size of your bed, it should not hang off the side because then it can easily slide off the bed while you’re sleeping.

Weighted blankets can be entirely filled with a material liked pellets, beads, discs or even flaxseeds. They can also be filled with a mix of one of these materials and a lighter, softer material like cotton. If you’re looking for a more traditional feel, you may want to opt for a blanket that has a blend of fillings.

Just like with regular blankets, weighted blankets come in a variety of fabrics and colors, so it’s important you choose one that you enjoy. Is a weighted blanket very warm? It can be, but it doesn’t have to be! Weighted blankets offer a range of warmth based on their material.

To use a weighted blanket, it can be placed over the entire body while lying down or it can be draped over the shoulders. It can be used while sleeping or while awake when seated. The best way to use it depends on your healthcare provider’s recommendation as well as your personal preference.

Any Potential Dangers of Weighted Blankets?

Are weighted blankets safe? It is important to note that weighted blankets can be dangerous, especially for children. In 2014, a weighted blanket was tragically connected to the death of a seven month old. A nine-year-old autistic boy in Canada was also suffocated by a weighted blanket in 2008. The use of a weighted blanket is typically not recommended for infants. If children use weighted blankets, it should only be under adult supervision and with a healthcare provider’s approval.

In addition, it’s typically recommended that you should not use a weighted blanket if you have:

Diabetes
Difficulty breathing, including asthma and sleep apnea
Circulation or blood pressure issues
Fragile skin, a rash or an open wound
Claustrophobia
Cleithrophobia

If you are looking to purchase a weighted blanket as a supplemental treatment for a medical condition, check with your healthcare provider for the correct weight, size and recommended duration of use.

Also, check with your healthcare provider before using a weighted blanket if you are pregnant, breastfeeding, have a medical condition and/or are currently taking medication. Always check with your child’s pediatrician before using a weighted blanket with a child.

Final Thoughts

A weighted blanket has a filling that makes it heavier than traditional blankets and provides a pressure to the user’s body, similar to a comforting hug.
A weighted blanket should be about 10 percent of the user’s body weight so if you weight 150 pounds, a 15 pound blanket would likely be best.
More studies are needed, but a weighed blanket may help to boost levels of oxytocin, melatonin and serotonin.
Potential benefits of a weighted blanket may include improvement in anxiety, depression, insomnia, chronic pain and restless leg syndrome.
Sometimes a weighted blanket is used in cases of autism, but always check with your healthcare provider before using a weighted blanket for yourself or your child if you have autism or any other condition.

The post What’s the Deal with Weighted Blankets? (Potential Benefits and Risks) appeared first on Dr. Axe.

Transcranial Magnetic Stimulation: Relief for Treatment-Resistant Depression?

Jillian Levy, CHHC — Tue, 21 May 2019 11:00:42 +0000

One search on the internet for “transcranial magnetic stimulation reviews” and you’re sure to come across differing opinions regarding its effectiveness.

Since the FDA first approved transcranial magnetic stimulation (or TMS) in 2008 as a treatment intended to alleviate symptoms of “mildly treatment-resistant depression,” TMS therapy techniques and research have come a long way.

For people suffering from depression — which is now the leading cause of disability in the United States among people ages 15 to 44 — TMS offers a safe, non-invasive option for finding relief. Today, TMS is being used to help treat not only patients who haven’t found relief from antidepressant medications, but also those with schizophrenia, chronic pain, symptoms due to suffering a stroke, ALS and other ailments.

What Is Transcranial Magnetic Stimulation?

Transcranial magnetic stimulation (TMS) is a non-invasive form of brain stimulation that uses repetitive pulses of an MRI-strength magnetic field placed over the scalp. TMS is also sometimes called repetitive transcranial magnetic stimulation, or rTMS.

How does transcranial magnetic stimulation work?

Since it was first developed in the 1980s for the purpose of treating treatment-resistant depression, meaning the kind that doesn’t improve with medication and/or therapy, TMS has since become approved in Canada, Australia, New Zealand, the European Union, Israel and the United States. According to the Mayo Clinic, “the biology of why rTMS works isn’t completely understood … There are different ways to perform the procedure, and techniques may change as experts learn more about the most effective ways to perform treatments.”

TMS therapy is performed to stimulate and normalize nerve cells in regions of the brain that are known to be associated with depression and other mental health problems. The procedure works by placing coils over the scalp, which are powered by a rapidly pulsed current. The magnetic field passes through the skull and stimulates brain tissue beneath without producing pain or causing seizure-like effects. Newer “Deep Transcranial Magnetic Stimulation (dTMS)” devices are able to target deeper and larger brain volumes and extensive neuronal pathways, including deeper cortical regions and fibers.

Advantages that TMS has over other stimulation therapies is that it’s generally well-tolerated and does not require surgery, anesthesia or sedation, or implantation of electrodes. While electroconvulsive therapy (ECT or “shock therapy”) is still the “gold standard for treatment-resistant depression,” according to some experts TMS is another alternative when ECT causes too many unwanted side effects, like changes in memory and cognition.

The most common reason that TMS is performed is to help improve symptoms of depression. How successful is TMS?

Results from TMS seem to depend on a number of factors, such as: how severe someone’s depression symptoms are, the number of stimulations performed, the sites on the brain that are stimulated and how many sessions are performed in total. TMS for depression seems to be less effective among people who haven’t responded well to multiple types of antidepressants.

How long do the effects of TMS treatment last?

When TMS therapy does work, symptom relief usually takes a few weeks to kick in following treatments. Positive effects typically last six months, one year or sometimes even longer. Ongoing treatment is sometimes needed to manage depression symptoms (called re-induction) and to help prevent relapse.

Potential Benefits of Transcranial Magnetic Stimulation

Although there are ongoing trials and more research is still needed, TMS has been studied as a possible treatment for a wide range of psychiatric conditions, including:

Unipolar major depressive disorder
Bipolar disorders
Anxiety disorders
Pediatric depression
Schizophrenia, including to manage symptoms like auditory hallucinations (hearing nonexistent voices) and apathy
Parkinson’s disease
Smoking cessation
Post-traumatic stress disorder (PTSD)
Dystonia
Tinnitus
Migraines and other types of recurrent headaches
Eating disorders
Stroke
ALS

TMS is still not considered to be a first-line treatment for these conditions. As more findings from large clinical trials looking at the effectiveness of TMS in various conditions come out, we can expect to see TMS used in more settings.

How Transcranial Magnetic Stimulation May Help Treat Depression

Some research shows that TMS can activate regions of the brain that have decreased activity among people suffering from depression.

According to the International Neuromodulation Society, “In open-label clinical trials, after four to six weeks of treatment, one out of two patients treated with rTMS for depression experienced a reduction in symptoms of 50% or more, and one out of three experienced remission.” This means that half or more people who receive TMS therapy for depression will experience at least some benefits from treatment, and in some cases, depression will almost completely go away, at least for several months.

Some research shows that TMS can improve emotion regulation by stimulating the region of the brain called the left dorsolateral prefrontal cortex (DLPFC), which plays a central role in emotion-regulation processes. The DLPFC is a structure responsible for maintaining task goals and interacting with other brain regions to maximize goal attainment. TMS can also stimulate other cortical and subcortical regions that have important connections with the DLPFC.

Transcranial magnetic stimulation for depression is usually recommended when other treatments haven’t been successful, such as therapy, medication or electrostimulation (ECT). TMS is also a good option for patients who cannot tolerate antidepressant medications due to side effects, such as weight gain, sleep issues, etc. While TMS causes less side effects, it doesn’t seem to be as effective as ECT.

Is TMS effective for anxiety?

Because TMS focuses on targeting areas of the brain that are thought to play a role in mood regulation, it may also help reduce symptoms of anxiety or mood swings. Findings from some clinical trials suggest that anxiety symptoms in patients with depression improve after TMS. However, there has been far less research on using TMS to treat anxiety disorders compared to depression. At this time, TMS is only approved to treat depression, which means it’s used “off label” when given to treat anxiety or other conditions.

Transcranial Magnetic Stimulation Cost and Where to Receive

Since its approval more than 10 years ago, TMS has become widely available at clinics and hospitals across the U.S., Europe and elsewhere. In most cases, TMS is performed at a doctor’s office or a clinic that specializes in mental health conditions.

In order to see results, a series of TMS treatment sessions are needed, typically about five times a week for four to six weeks. Each session is about 20 to 60 minutes long. Your first treatment may be the longest as your doctor determines the best location to place the magnetic coils on your scalp.

What is a transcranial magnetic stimulation session like?

A patient typically sits in a reclining chair and wears earplugs. Electromagnetic coils are placed against the patient’s head and switched off and on repeatedly, with pauses between. This can feel like tapping sensations on the forehead and makes a sound similar to a “woodpecker tapping.”

Magnetic pulses generated by TS devices are described as being the same type and strength as those generated by magnetic resonance imaging (MRI) machines. The magnetic dosage can be adjusted as needed (known as the motor threshold). Because no sedation is used, the patient will remain awake and alert throughout the session.

Here’s what you need to know before beginning TMS treatments:

Your doctor may want to do a physical exam or other tests to make sure TMS if safe for you.
Always talk to your doctor about your history with any psychiatric/mood disorders, including depression, seizures or epilepsy, substance misuse, bipolar disorder or psychosis, brain damage from illness or injury, brain tumor, stroke or frequent headaches. Your doctor will want to know about your symptoms in order to make sure that TMS is a good option for you.
You should also tell your doctor if you’re pregnant, have any metal or implanted medical devices/stimulators in your body (such as pacemakers, hearing implants or medication pumps) or if you’re taking any medications.
Although TSM usually doesn’t cause pain or strong side effects, some doctors will recommend taking an over-the-counter pain medication before a TMS session if someone is susceptible to experiencing symptoms like headaches.
After a treatment session, you shouldn’t feel sedated and won’t need someone else to drive you home.

How much does TMS cost?

Regarding transcranial magnetic stimulation costs, some research shows that TMS is more cost-effective than repeatedly trying medications that don’t work, especially if paired with psychotherapy sessions. According to Psychology Today, “TMS is typically in the range of $400—500 per session for a total cost of about $15,000.” While more insurance providers are starting to cover at least some of the cost of TMS, many patients will still need to pay out of pocket.

TMS therapy may be expensive, but it can offer hope when other options do not. It’s important to keep in mind that about 40 percent of patients with depression either do not respond to or tolerate pharmacotherapy, and that up to 85 percent of patients who do respond will relapse within 15 years.

Transcranial Magnetic Stimulation Side Effects

What are the side effects of TMS? In most cases, TMS doesn’t cause any side effects, or causes side effects that are mild and temporary. Most of the time side effects will improve shortly after the first session and decrease over time.

When they do occur, potential transcranial magnetic stimulation side effects can include:

Headache, which is usually mild to moderate. About one-third of patients experience a mild headache following treatment.
Scalp discomfort/irritation, due to repetitive, prickly, tingly sensations from the coils
Tingling, spasms or twitching of facial muscles
Lightheadedness

Rarely serious side effects can occur that include seizures, mania in people with bipolar disorder or hearing loss. About one in 1,000 patients experience a seizure following TMS. Hearing loss occurs if there is inadequate ear protection during treatment. TMS is generally not appropriate for people at high risk, such as those with epilepsy, a history of head injury or other serious neurologic issues

While transcranial magnetic stimulation is considered to be generally safe, remember that therapy and/or medications are still the first-line treatment options for depression — which means that TMS may not be necessary for most people.

Final Thoughts

TMS or Transcranial Magnetic Stimulation is a safe and non-invasive therapy that is approved to treat treatment-resistant depression. TMS therapy uses repetitive pulses of an MRI-strength magnetic field placed over the scalp. TMS is also sometimes called repetitive transcranial magnetic stimulation, or rTMS.
Due to its non-invasive nature and minimal side effects, TMS is a good alternative treatment option when medications, therapy or electrostimulation (ECT) have not brought about relief from depression symptoms.
While it’s currently only approved to treat depression, there’s ongoing studies looking at the effectiveness of TMS in treating other conditions, including: anxiety, PTSD, stroke, schizophrenia, substance abuse, Parkinson’s and others.
TMS is generally well-tolerated and safe but can cause side effects like headaches and scalp irritation. It can also be expensive, costing about $15,000 for a course of treatment.

The post Transcranial Magnetic Stimulation: Relief for Treatment-Resistant Depression? appeared first on Dr. Axe.

What Is Exercise with Oxygen Therapy (EWOT)?

Christine Ruggeri, CHHC — Fri, 17 May 2019 11:00:15 +0000

Do you know that breathing in higher levels of oxygen will work to improve the health of your blood, cells and microvessels? That’s why hyperbaric therapy chambers have been used for several decades to support the recovery of certain injuries, non-healing wounds and infections. This is especially true when you use exercise with oxygen therapy to increase oxygen circulation throughout the body.

But there’s another kind of oxygen therapy that’s been under our nose for many years now and may be even more assessable than hyperbaric oxygen therapy. Exercising with oxygen therapy is a scientifically proven phenomenon that’s said to restore our natural health to a youthful state. This is called EWOT (exercise with oxygen therapy; pronounced e-watt), and it’s benefitting the lives of so many people.

It’s true that anyone can benefit from restoring his or her circulatory function and blood flow, but exercise with oxygen therapy is meant to increase oxygen circulation at a rapid pace. And although there’s certainly a time and place for hyperbaric oxygen therapy, for the everyday person who is looking to oxygenate blood in their body — thereby reducing inflammation, increasing energy and maintaining health — exercising with oxygen therapy may be more effective and efficient.

What Is Oxygen Therapy?

Exercise with oxygen therapy is when we breathe in higher concentrations of oxygen during exercise. In the past, EWOT utilized low-flow face masks or nasal cannulas that connected to oxygen generators. Oxygen generators are devices that take in room air, compress it and remove argon and nitrogen.

They are able to output 94 percent oxygen, which is more than four times the normal purity of room air. But these original devices only made up to 10 liters of oxygen per minute, which required much more time to see results. The latest developments in EWOT has cut the time to see noticeable results dramatically.

Jason Tebeau, founder and president of EWOT.com, introduced the first open-oxygen delivery system to the market in 2008. His EWOT products have evolved and are now based on the 15-minute Quick Procedure and scientific research of Dr. Manfred von Ardenne, who wrote the Oxygen Bible (a 400-page book entitled Oxygen Multistep Therapy). In his book, von Ardenne uses over 500 medical references and offers scientific evidence based on 10,000 studies to support the use of oxygen to improve cellular health.

Dr. von Ardenne’s research suggests that a phenomenon occurs when you exercise with oxygen. It works to reduce inflammation and swelling of all microvessels in the body.

Imagine all of the pipes in your house have become narrow and can’t get enough water. Everything will eventually come to a screeching halt. That’s exactly what happens when our microvessels begin to narrow — the body isn’t able to get oxygen, blood and nutrients to the organ systems. This restriction causes pain and disease. This is where EWOT comes in and the latest technology called Maxx O2TM.

Hyperbaric Oxygen Therapy vs. EWOT: How Do They Compare?

Hyperbaric oxygen is a medical device that requires a prescription, and it can be a slow process. You do not exercise in hyperbaric chambers. This means that there’s no CO2 buildup to equal the additional inbound O2.

Exercise with oxygen therapy, on the other hand, works to increase your heart rate, allowing you to make more carbon dioxide, increase partial pressure and force more O2 to distal hypoxic tissues. This is a natural process and utilization of O2. Because EWOT increases your heart rate while also increasing oxygen intake, you will likely see results much faster.

Although there’s certainly a time and place for hyperbaric oxygen therapy, as it help such maladies as decompression sickness, fight serious infections, help heal chronic wounds and may even improve neurodegenerative diseases.

Meanwhile, for the everyday person who is looking to oxygenate blood in their body — thereby reducing inflammation, increasing energy and maintaining health — Maxx O2 EWOT is more effective and efficient.

Benefits of Exercise With Oxygen Therapy (EWOT)

There’s really no limit to the potential benefits of EWOT, but they are all possible because of three major factors: EWOT’s ability to improve oxygen circulation, restore blood flow and increase ATP production. Here’s a breakdown of these three major benefits of exercise with oxygen therapy and how they trickle down to influence overall health and wellness:

1. Increases Oxygen Circulation in the Body

Exercise with oxygen therapy gets oxygen into the arteries, veins and even the smallest capillaries that make up over 74 percent of your circulatory system. By increasing oxygen circulation in the body, your cells are getting the O2 that they need to process the millions of bio-chemical reactions they undergo every day.

According to a 1984 article written by Dr. von Ardenne, improvement of the oxygen flux into body tissues is important for fighting against insufficient oxygen supply, which is a common cause of many diseases, disorders and complains, especially with increasing age.

So why is getting enough oxygen so important? For one thing, research is pointing to a lack of oxygen in the blood (called hypoxia) as a leading cause of many cancers. According to researchers at the University of Georgia, “low oxygen levels in our cells may be a primary cause of uncontrollable tumor growth in some cancers. ” And a study conducted at Washington State University found that when high-pressure oxygen was used on a culture of human leukemia cells, it reduced cancer cell growth by 15 percent.

On top of the increased risk of cancer when blood oxygen levels are too low, research published in Current Medical Chemistry indicates that during hypoxemia, oxidative stress leads to accelerated deterioration, causing our cells to lose their power of division and growth.

The bottom line is that we can’t live without oxygen. And when our cells aren’t receiving enough oxygen on a daily basis, it will affect many aspects of our health.

2. Restores Blood Flow

All body processes require adequate blood flow, but stress and certain medical conditions can disrupt the blood’s ability to release oxygen into our tissues. We know that a decrease in oxygen supply to your blood can severely damage the function of your brain, liver and other organs. We need our blood to carry oxygen to our tissues in order for all body systems to work properly.

This is another major benefit of oxygen therapy. As oxygen circulation throughout the body increases, our oxygen-rich blood is able to send the O2 to our tissues, vessels and organs.

Restoring the flow of oxygen-rich blood also promotes the expansion of constricted capillaries. When our capillaries are deprived of oxygen, they begin to swell, thereby preventing further oxygenation. Oxygen therapy, particularly EWOT, reduces capillary swelling, enhances oxygenation and promotes circulation.

One of the most well-known benefits of oxygen therapy is its ability to improve cerebral blood flow. Research shows that hyperbaric oxygen therapy can be used to contribute to the healing of ischemic ulcerations in patients with diabetes. It’s hypothesized that this type of O2 therapy works to restore vascular activity, and affects the production of vasodilators and vasoconstrictors.

3. Increases the Production of ATP

When you exercise with oxygen therapy, you are allowing every cell to receive oxygen. This increases the production of ATP (adenosine triphosphate), which acts as a source of fuel within the cells.

Mr. Tebeau describes ATP as the “master healing molecule.” By increasing ATP, our blood cells separate so that they’re no longer sticking to each other and can therefore absorb more oxygen. When you make ATP at full capacity by giving the cells more oxygen, “the body can start healing as if we were in our teens,” says Tebeau. But when ATP levels are low, you cannot heal properly or quickly.

All other benefits of EWOT are downstream cascading effects of these three very important factors. Because exercise with oxygen therapy increases oxygen circulation, restores blood flow and increases the production of ATP, it may also benefit the body in the following ways:

Spikes immunity
Accelerates recovery from illness or injury
Boosts energy
Improves cardiovascular health
Supports lung function/respiratory system
Improve physical performance
Allows for faster recovery after workouts
Improves vision
Improves mental capacity/memory
Reduces inflammation
Assists in weight loss
Promotes detoxification

How to Use Oxygen Therapy

There are several products on the market today that serve as a source of oxygen therapy. Hyperbaric oxygen therapy is typically available as an outpatient procedure at a special facility. For this form of therapy, you lie down in a chamber unit that’s designed for one person. There are also multiperson hyperbaric oxygen rooms that can accommodate several people at once.

You can also receive oxygen therapy with a mask or nasal cannula that’s connected to an oxygen generator. The generator supplies oxygen that can be inhaled through a tube. However, there’s a problem with these devices because the most powerful oxygen generator can only produce 10 liters of oxygen per minute and we can easily breathe 50 liters per minute during exercise. We need far more oxygen during exercise than any generator can produce. Both of these modalities are slow.

EWOT with the Maxx O2

To solve the problem with older technologies and slower results, Maxx O2 delivers on the 15-minute session. With Maxx O2, a large bag is first filled with 900 liters of oxygen using an oxygen generator. Once full, the Maxx O2 non-rebreather high-flow mask connected to a large diameter hose is used to deliver an unlimited supply of oxygen to meet your needs during the 15-minute EWOT session. The generator is only used to fill the bag beforehand and once you begin exercising, you are only depending on the oxygen inside the bag.

You inhale from the bag and exhale CO2 into the room. The oxygen is HEPA filtered for purity as well. Just one 15-minute session with the Maxx O2 can give you the benefits of dozens of hyperbaric oxygen sessions.

Here’s what you’ll do during an EWOT session using the Maxx O2:

Exercise at least three days a week for 15-minute periods. This can be done with a stationary bike, treadmill, elliptical or with any type of exercise equipment that doesn’t require excessive head movement.
During the 15 minute session, sprint for about 30 seconds until your heart rate is at about 120 beats per minute (or 80 percent of maximum).
Then restore back to a normal exercise rhythm and heart rate for about three minutes.
Repeat the cycle again, 3–5 times, to increase vasodilation and open up the arteries so that oxygen gets into your oxygen-deprived tissues.

Because you are increasing your heart rate while breathing in oxygen, the O2 circulates within your body quickly. This significantly improves your results and requires less time than other sources of oxygen therapy.

Who is doing EWOT? Anybody can benefit from exercise with oxygen therapy — from top athletes to elderly patients with restricted blood flow. You can invest in your own Maxx O2 system that allows you to use oxygen therapy at home, or you can research nearby EWOT clinics that you can visit for your sessions.

An Altitude Version is also available which offers the user the benefit of switching from 94 percent oxygen to 14 percent (which is adjustable from sea level to 25,000 feet), producing enhanced benefits from the body’s adaptation to exercising at altitude.

Risks and Side Effects of Oxygen Therapy

When done correctly and for no more than 15 minutes at a time, there are no risks or side effects from EWOT. Breathing higher levels of oxygen is considered safe and there is no risk of oxygen toxicity.

For many patients who are just beginning EWOT, it’s the sudden change in their physical activity levels that can lead to side effects. For people who haven’t exercised in a long time and don’t have the physical stamina to endure a 15-minute session, it’s best to begin gradually and consult your doctor in advance.

Final Thoughts

Exercise with oxygen therapy is an efficient way to increase oxygen circulation throughout the body. Unlike hyperbaric oxygen therapy, which involves lying in an oxygen chamber, EWOT causes your heart rate to increase. This allows you to make more carbon dioxide and forces more oxygen to your distal hypoxic tissues.
Although there’s certainly a time and place for hyperbaric therapy, EWOT is meant to give you much faster results. Research suggests that it may help to increase oxygen circulation in the body, restore blood flow and increase the production of ATP.

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4 Pranayama Benefits (Anxiety and More), Plus How to Practice It

Jillian Levy, CHHC — Mon, 13 May 2019 13:39:25 +0000

If you’ve ever taken a yoga or meditation class, you may have heard of the ancient technique called pranayama. What is pranayama breathing and its benefits?

In Sanskrit, an ancient Indian language in which many Hindu scriptures and classical Indian epic poems are written, prana means energy while, yama means control. In Ayurvedic medicine, a natural healing practice that has been in existence for at least 5,000 years, pranayama breathing is one tool for promoting physical and mental health — along with other practices like meditation, yoga, herbal treatments and repeating inspirational mantras.

In yoga and meditation, the breath is considered the major flow of life-force that both energizes and relaxes the body. According to the Yoga Sutras, a collection of Indian stories on the theory and practice of yoga that is thousands of years old, pranayama (breath work) is one way to advance towards spiritual enlightenment.

Much more recently, studies tell us that breath control has many of the same benefits that are associated with meditation, including relieving anxiety, increasing energy, improving focus and fighting insomnia, just to name a few.

What Is Pranayama?

Pranayama is the ancient Sanskrit term that describes the regulation of the breath through certain techniques and exercises. Other ways that people refer to pranayama are as “yoga breathing” or sometimes “meditation breathing.”

What does pranayama mean? While most people relate pranayama with control of the breath, the word pranayama can also be divided into prana and ayama, where yama means to ‘restrain’ or ‘control’, but ayama means the opposite: to not do that. In this way, pranayama can be thought of as both a controlling and freeing practice that helps improve one’s energy and well-being.

Breath control and awareness — including through pranayama, yoga and meditation— is said to positively affect energetic nerve channels that run along the spine.The idea behind pranayama is that by controlling the breath, we can move past emotional blocks that hinder the flow of our prana, or our life energy. According to the Ananda Yoga Encyclopedia, “through pranayama techniques a person can redirect energy through the deep spine … there are various ways of controlling breathing, with the goal being to withdraw one’s senses from the outside world. ”

Pranayama is a mind-body practice that is all about controlling the speed and depth of breath. Because breath control helps with both the rhythm/flow of performing yoga poses, and also relaxes the mind for meditation, pranayama is considered to be an integral part of yoga.

Pranayama Types

There are many different forms of pranayama breathing, some which focus more on inhalation, on exhalation, or on moments of stillness between breath. Depending on the type of pranayama you practice, you may focus your attention mostly on the body (such as the belly, chest or nostrils) as it breaths, on the timing of the inhalation and exhalation (for example, if you’re trying to breath rapidly or slowly), or on the number of counts in each inflow and outflow.

Pranayama consists of four stages:

Inhalation
The mindful pause after inhalation
Exhalation
The mindful pause after exhalation

What are the different types of pranayama? While there are dozen of different variations in existence, some of the main pranayama types include:

Ujjayi pranayama, which is a common type of breathing technique to practice during yoga classes. Ujjayi is translated as “victorious” breathing, according to Yoga Journal. It involves taking long, smooth breaths that are both energizing and relaxing.
Alternate nostril breathing (also called Nadi Shodhana or Anuloma – Viloma), which is a calming, balancing breath practice.
Basic Abdominal breathing (see below for instructions on how to do this).
“Shining skull cleansing breath” (also called Kapalabhati breathing), which is a stimulating, energizing technique.
“Cooling breath” (also called Sitali Pranayama), which is used to quiet the mind and calm the body. It is said to “add moisture to the system” and to soothe a Pitta dosha imbalance. Performing this technique involves curling the sides of your tongue and breathing in through your mouth.
Kriya yoga breathing, in which you sit in a relaxed position with your hands on your hips, breathe in for 4 seconds, hold for 4 seconds, then breath for 4 seconds.
“Humming Bee Breath” (Bhramari), in which you inhale slowly and deeply through the nose and on exhalation make the sound of ‘m’. This is a smooth, even and controlled breath in which the exhalation is longer than the inhalation, making it beneficial for dealing with tension, anxiety, anger and stress.
“Bellow’s Breath” (Bhastrika), in which you take deep breaths in and breathe out forcefully and quickly through the nose. As you inhale your abdomen moves outward as your diaphragm descends. This technique is used to warm the body, clear the nasal passageways and improve circulation.

4 Pranayama Benefits

1. Serves As a Form of Meditation

Pranayama breathing can prepare the mind for deep meditation because it enhances physical awareness, calms the body, and enforces introspection. Steady, slow, focused breathing is said to help quiet a restless mind and to draw attention inwards, which prevents overstimulation.

2. Helps Relieve Anxiety Through Deep Breathing

Happy breathing is described as being rhythmic, while stressed breathing is irregular and interrupted. Pranayama techniques can help to strengthen the whole range of the respiratory organs and to deepen/lengthen the breath. Deep breathing activates the parasympathetic nervous system which has natural calming effects. Slow, deep breathing is one way to counter overstimulation, turn off the “fight or flight response,” and handle stress more effectively.

Studies have found that breathing techniques (that can be considered pranayama) can help with the physical and mental symptoms of stress, including anxiety and depression. Breath control practices are now being included in “mindfulness-based psychotherapy” and yoga interventions — referred to as Integrative Breathwork Therapy (IBT) — that studies suggest offers support for those seeking treatment for anxiety and depression.

According to research published in the International Journal of Preventive Medicine, yoga and pranayama together are a proven and effective method for improving health, helping to prevent and manage disease, reducing stress and anxiety, and improving autonomic functions by triggering neurohormonal mechanisms by the suppression of sympathetic activity. Evidence also supports the belief that breathing and yoga techniques can improve health through down-regulation of the hypothalamo pituitary adrenal (HPA) axis and the sympathetic nervous system.

3. Improves Your Mood (Boosting Happiness, Excitement, etc.)

Certain pranayama techniques we can help to alter your physical and emotional state, for example by helping you calm down if you’re feeling angry or nervous, or by getting you more focused, present and excited. The emotions that different pranayama techniques amplify depends on how you change the depth, rate and pattern of your breathing.

Research shows that combining breathing techniques and yoga can help to reduce depressive symptoms in people with major depressive disorder (MDD). For example, a 2017 study published in the Journal of Alternative and Complimentary Medicine found that three months of yoga and coherent breathing significantly reduced depressive symptoms in individuals who’d been diagnosed with MDD.

4. Supports Cardiovascular Health

Because pranayama is useful for dealing with the effects of stress, such as by normalizing blood pressure levels/reducing hypertension, studies have shown that slow pranayama practice is beneficial for cardiovascular functions. Both fast and slow pranayama practices have been found to produce different physiological responses; slow, deep breathing seems to be most beneficial for heart health and improving perceived stress.

One study carried out by the Departments of Physiology and Advanced Centre for Yoga Therapy Education and Research found that when participants underwent slow pranayama training for 30 min, three times a week for the duration of 12 weeks they experienced significant improvements in perceived stress, heart rate, respiratory rate, systolic blood pressure and diastolic blood pressure.

Studies also show that yoga and pranayama together can decrease levels of salivary cortisol and blood glucose, offering protection against metabolic conditions including insulin resistance/type 2 diabetes.

How to Practice Pranayama

What type of pranayama techniques are best for beginners? Practicing ujjayi pranayam and alternate nostril breathing is a great place to start. Before beginning these pranayamas, it helps to practice “Basic Abdominal Breathing.” This type of breathing moves the belly, but not the chest. If the chest is moving then this is a sign that you are taking shallow breaths, without using your diaphragm.

Place one hand on your belly and the other on your chest. Inhale deeply, using the diaphragm, which will mean that as you inhale your diaphragm will move downward, pushing your abdomen (belly) down and out. When you exhale your diaphragm will move upward and your abdomen/belly will deflate like a balloon.

Here’s how to do Ujjayi pranayama if you’re new to breath control:

The key to Ujjayi breathing is relaxation, focus and lengthening the breath.
Ujjayi works by gently constricting the opening of the throat as you breath through the nostrils and avoid mouth breathing, which creates a sound as you breath that is similar to ocean waves.
Gently pull the breath in on inhalations and gently push the breath out on exhalations, with little pause in between. Try matching the length of your inhales and exhales.
It may be easiest to start working on Ujjayi breathing while seated, relaxed in a cross-legged position, before moving on to practicing while doing yoga poses (also called asanas). The goal is to work towards maintaining your quality of breath and focus on the breath throughout your yoga practice.

Here’s how to do alternate nostril breathing (Nadi shodhana):

Sitting comfortably with a straight spine and the crown of your head lifted, bring your right hand towards you nose and use your right thumb to softly close the right nostril.
Inhale slowly through your left nostril, then close it with your ring finger. Pause for several seconds as you hold your breath.
Open your right nostril and exhale slowly. Keep your left nostril covered so you only breath out fully through the right.
With the right nostril open, inhale slowly, then close it with the thumb. Pause again.
Exhale through the left nostril. Continue this cycle, pausing between inhales and exhales before switching sides. Repeat this pattern five to ten times or more.

How long should you do pranayama breathing for?

Start with about three to five minutes and gradually build up to 10–20 minutes or more, ideally most days of the week to build a steady habit. If you take a yoga class, you may be practicing pranayama for upwards of 60 to 75 minutes, although you might find it difficult to stay concentrated on the breath this whole time.

Which is the best time to do pranayama?

There is no wrong time; any time that you find pranayama helpful, whether it’s to help you start your day with a clear head, to calm you down when you’re feeling stressed, or to help you fall asleep at night, is a good time.

Precautions

While pranayama is generally very safe, certain techniques might cause you to feel overheated or dizzy, such as those that require fast belly breaths and strong exhales, especially while doing yoga. If you begin to not feel well while practicing, lay down comfortably and return to your normal breath for several minutes.

Final Thoughts

What is pranayama breathing? The definition of pranayama is the regulation of the breath through certain techniques and exercises.
There’s a strong connection and deep history between pranayama and yoga. Pranayama techniques help prepare the body and mind for yoga and meditation by calming you down, bringing your focus inwards and making you more present.
Pranayama benefits include: helping you to deal with the effects of stress, fighting anxiety, improving focus, relaxing muscular tension, and improving sleep.
If you’re a beginner, practicing ujjayi pranayam and alternate nostril breathing is a great place to start. Here’s a basic guide of how to do Ujjayi pranayama: sitting with a straight spine, gently constrict the opening of your throat as you breath through the nostrils and avoid mouth breathing. Gently pull the breath in on inhalations and gently push the breath out on exhalations, with little pause in between. Try keeping your focus on your breath, matching the length of your inhales and exhales as you repeat for five minutes or more.

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Biofeedback Therapy: A Proven Treatment for 16+ Medical Conditions

Jillian Levy, CHHC — Tue, 16 Apr 2019 11:00:06 +0000

Various forms of biofeedback therapy — performed using certain muscle relaxation, breath and mental exercises — are now being proven in numerous studies to treat more than a dozen health conditions.

But how does this mind-body intervention work? At its roots, biofeedback therapy helps reduce a wide range of symptoms by lowering sympathetic arousal. Through identifying and changing certain mental activities and physical reactions, biofeedback trains patients to help regulate their own unconscious bodily processes and better control their stress response. Biofeedback therapy acts as a natural painkiller and a natural headache remedy, among other things.

Some experts use the metaphor of “learning to putt a golf ball” to describe how biofeedback works. As someone practices putting and seeing where the ball goes, the feedback helps to improve their next stroke. In biofeedback, a patient follows measurements of their physiological responses — and as they move in a healthier direction, positive reinforcement and learning take place.

After reviewing more than 60 studies related to biofeedback, The Institute of Psychiatry at King’s College London described biofeedback therapy as a “non-invasive, effective psycho-physiological intervention for psychiatric disorders,” concluding that over 80 percent of studies reported some level of clinical decrease in symptoms as a result of biofeedback exposure. (1) According to their research, biofeedback interventions have been used successfully to treat common disorders including anxiety, autism, depression, eating disorders and schizophrenia.

But biofeedback therapies aren’t just useful for managing mental disorders — they’re also becoming more common in the treatment of injury recovery and chronic pain. Because therapists now offer several different biofeedback modalities, experts recommend patients try multiple bio-regulating approaches during their sessions. This has been shown to be most effective in significantly reducing symptoms.

What Is Biofeedback?

Biofeedback therapy is a type of training program with the goal of teaching patients to control involuntary physiological processes — meaning those that are both mental and physical — that contribute to painful symptoms and distress. A report published in Mental Health in Family Medicine words the biofeedback definition as “a mind–body technique in which individuals learn how to modify their physiology for the purpose of improving physical, mental, emotional and spiritual health.” (2)

Biofeedback therapy is sometimes used to manage high blood pressure, muscle pain or tension, anxiety, IBS symptoms and insomnia. What do so many of these health problems have in common? They’re triggered, or at least made worse by, chronic stress. For that reason, some experts believe that biofeedback is beneficial and able improve overall health and wellness because it’s effective as a natural stress relieving technique.

How Does Biofeedback Therapy Work?

Here’s an overview of what you can expect from a biofeedback therapy session:

A trained biofeedback therapist first takes an assessment of a patient’s condition, usually by performing several tests. These tests help the practitioner determine how their symptoms might be minimized by learning to manipulate involuntary physical and mental behaviors.
Biofeedback requires specialized equipment. A biofeedback machine converts physiological signals (like heartbeats and brainwaves) into meaningful information that the patient can understand. The types of tests that are frequently used in biofeedback therapies are those that measure skin temperature, heart rate, muscle tension and brainwave activities. Biofeedback machines that are used to performed these tests include skin surface scans, electromyography and MRI brain scans. (3)
Currently, the most popular type of biofeedback therapy performed by doctors is called “electroencephalographic neurofeedback.” Anxiety disorders are the number one type of health problem treated through this biofeedback training, although other popular uses include pain management. In many biofeedback settings, small electrodes are attached to a patient’s skin. This sends feedback to a visible monitor, tracking and displaying the patient’s physiological symptoms.
Because sessions require active patient participation, biofeedback therapy is somewhat similar to certain aspects of physical therapy (PT). Like PT, biofeedback training usually involves practicing at home between sessions, includes some trial and error to determine what works best and requires patience on the part of the patient.
Most biofeedback therapy sessions take about 30 to 60 minutes. The typical course of treatment usually lasts two to three months in order to provide the most benefits. Some patients, however, choose to participate in biofeedback therapy for much longer, sometimes even for years. The goal is for the patient to be able to practice self-regulation techniques that they’ve learned from their therapist on their own, even after formal sessions end and the monitoring machines are no longer used.

Who Benefits from Biofeedback Therapy?

Psychologists and sports trainers have been using biofeedback for decades. Cleveland Clinic is in the midst of a large study looking at expanding the use of biofeedback to three populations of patients in need — those with coronary artery disease, diabetes and multiple sclerosis. Research continues to mount in favor of using biofeedback to improve these patients’ quality of life.

Conditions that are commonly treated with biofeedback therapies now include:

Chronic pain
Muscle tension or spasms
Urinary incontinence (frequent urges to urinate)
High blood pressure (hypertension)
Tension or migraine headaches
TMJ symptoms (temporomandibular joint dysfunction)
Trouble sleeping or insomnia
Digestive symptoms including constipation, IBS and diarrhea
Anxiety and depression
Eating disorders
ADHD and autism spectrum disorders
Epilepsy
Cancer recovery
Heart disease
And just about any other condition made worse by stress

Those who could especially benefit from biofeedback training include:

Anyone undergoing conventional treatment without a response
People who are intolerant to medications or contraindicated
Women who are pregnant or breastfeeding
Patients who value self‐control and being involved in their own therapy

6 Benefits of Biofeedback Therapy

1. Reduces Headaches

Because it can lower someone’s stress response, clinical studies shown that biofeedback is effective in reducing the frequency and severity of tension and migraine headaches. One study published by Harvard Medical School found that biofeedback training allowed many patients to decrease their dependence on pain medications and to experience less pain overall. (Although researchers also found similar benefits from teaching patients general relaxation techniques alone without additional using biofeedback.)

Patients in the Harvard study also learned pain theories regarding relaxation techniques. A portion also went through additional education about biofeedback training. All patients showed a statistically significant decrease in the frequency and severity of the headaches in the first 12 months; that benefit continued for 36 months. Both groups also reported lower medication use and less medical care costs. (4)

2. Helps Treat Constipation

Biofeedback therapy is considered a well-established treatment modality for patients with several forms of chronic constipation (including dyssynergic defecation and fecal incontinence). Randomized controlled trials have found that 70 to 80 percent of all patients undergoing specialized biofeedback training in treatment centers experience improvements in symptoms. (5a)

Therapists now use biofeedback to help teach patients suffering from reoccurring constipation to better sense and control muscles in their digestive system that are related to bowel movements. For example, impaired rectal sensation and poor ability to squeeze muscles in the abdomen are both corrected using biofeedback maneuvers. Although barriers to biofeedback still exist within the general population (including lack of insurance coverage, distance to local treatment facilities and acute medical issues), researchers continue to work on improving ways to offer biofeedback therapy in an affordable manner to those with serious digestive complaints.

Another study found that both home-based and office-based biofeedback therapy were effective for the “number of complete spontaneous bowel movements per week as well as patient satisfaction with bowel function.” (5b) Research such as this shows the potential to broaden the availability of biofeedback therapy through home sessions without disrupting efficacy.

3. Reduces Anxiety

Biofeedback helps to make patients more aware of how their thoughts, feelings and behaviors all interact. This is why it’s frequently used in conjunction with other therapies, including cognitive behavioral therapy (CBT), or mindfulness meditation training, to reduce someone’s stress response.

As opposed to some forms of treatment, such as medications, biofeedback therapy is a process of training. Biofeedback therapists teach patients to pay more attention to the ways stress impacts the body. For example, anxiety causes someone’s heart rate to speed up, muscles to tense and the mind to worry. This, in turn, makes sleep and relaxation difficult. Through purposefully tracking symptoms and learning over and over again to reduce them using feedback as a guide, relaxation becomes better enforced.

4. Lowers Chronic & Short-Term Pain

Finding non-pharmacological techniques for controlling both short-term (acute) and chronic pain is now becoming more important than ever, given how much attention has been given to the potential for addiction of pain-killing drugs.

One type of biofeedback, neurofeedback (also known as EEG-biofeedback), is being used in many treatment settings as an alternative method for pain reduction. It’s being used for things like management of strokes, post-traumatic events, headaches, injuries, chronic muscle tension, diabetic neuropathic pain and cancer recovery. Some evidence shows that it takes about 40 to 60 training sessions to achieve the most benefits. Some studies show this amount can result in up to 50 percent less pain depending on the condition. Thankfully, studies suggest it’s useful in both children and adults. (6)

5. Can Aid in Improving Heart Health

Studies suggest that biofeedback therapy helps improve control over heart rate variability and arousal of the sympathetic nervous system. This neuro-cardio combo is responsible for many of the physical effects of someone’s stress response. Biofeedback training is also important in the treatment of cardiovascular diseases complications including anxiety, trouble sleeping and depression.

One form of biofeedback known as biofeedback-assisted stress management (BFSM) is especially geared towards managing cardiovascular diseases. It aim to lower over-activation of the autonomic nervous system. (Over-activation can negatively affect the heart.) This therapy model could reduce psychologic stress, improve quality of life and improve clinical status in people with heart disease. A 2011 study published in the Cleveland Clinic Journal of Medicine suggests that use of BFSM by heart failure patients may actually cause cellular and molecular remodeling of the failing heart, change abnormal heart rate variability and have a positive impact on side effects due to suffering from a serious chronic disease. (7)

6. Reduces Hyperarousal & Trouble Sleeping

Electroencephalography (EEG) feedback is now commonly used to control symptoms of hyperarousal, including insomnia and ADHD symptoms. (Hyperarousal is a class of symptoms that often impact people living with PTSD.)

Research conducted in 2011 by the Department of Psychophysiology at Helfgott Research Institute in Oregon found that two forms of neurofeedback treatments (sensorimotor protocol and a sequential, quantitative EEG model) successfully demonstrated usefulness for treating insomnia symptoms. After undergoing 20 15-minute biofeedback sessions, both groups experienced significant decreases in dysfunctional symptoms like daytime sleepiness and hyperarrousal during the night. The study participants also reported significant improvements in scores on several insomnia measurement scales (Insomnia Severity Index, Pittsburgh Sleep Quality Inventory , PSQI Sleep Efficiency Test, and Quality of Life Inventory). (8)

History of Biofeedback Therapy & Interesting Facts

Biofeedback has been in clinical use since at least the 1970s to help improve self-control of physiological functions. Biofeedback machines have come a long way, but for at least four decades, biofeedback learning has focused on tracking brainwaves, muscle tension, temperature, sleep and the cardiovascular system. (9)

The National Institute of Complementary and Alternative Medicine considers biofeedback to be an effective mind–body therapy. Surveys now show that in the U.S alone, approximately 38 percent of adults and 12 percent of children are using some form alternative therapy that draws on principles of biofeedback training. (10) For example, meditation training, yoga, self-imagery practices and deep breathing exercises all include elements of learning through feedback and reinforcement.

Biofeedback vs. Neurofeedback

Neurofeedback is one specific type of biofeedback therapy. In fact, in the U.S, it’s currently the most widely available and popular form of biofeedback training.
Electroencephalography (EEG) feedback is another way to refer to “neurofeedback.” Neurofeedback is basically a type of biofeedback that measures brain waves (electrical brain activity) using an electroencephalogram, or EEG. (11)
EEGs help measure how activity in different regions of the brain either increases or decreases depending on someone’s actions. This helps with training in self-regulation — and self-regulation allows for better control over one’s stress response stemming from activity of the central nervous system (specifically the autonomic nervous system).
A key principle of neurofeedback is that electrical “oscillations” (such as theta waves or beta waves) influence awareness, arousal and ability to function — and that dysfunctional activities in certain key regions of the brain correlate with mental disorders.
Like other forms of biofeedback, neurofeedback addresses problems that are made worse from stress and brain deregulation. These include: anxiety-depression spectrum disorders, attention deficits and behavioral disorders, sleep disorders, headaches and migraines, PMS and emotional disturbances.

How to Find a Good Biofeedback Therapist

The Association For Applied Psychophysiology & Biofeedback (AAPB) offers resources on its website to locate a biofeedback therapist in your area. The AAPB encourages patients to receive biofeedback training services from therapists who meet at least the minimum standards of knowledge, training and experience required to be certified by the Biofeedback Certification International Alliance (BCIA).

Keep these tips in mind when looking for a therapist:

Many state licensing boards include the practice of biofeedback within training for professionals such as psychologists, physical therapists, nurses, physicians and social workers
However, not everyone with one of these licenses will have extensive training or experience in providing biofeedback, so it’s always best to look for a recommendation and additional credentials, certifications, licenses, and so on
Talk to a therapist before starting training; be sure to make sure the biofeedback type is best matched to treat your problem. The more a therapist knows about your medical history and symptoms, the likelier they are to utilize the most appropriate form of biofeedback and to combine sessions with other effective therapies that will help you.

Risks and Side Effects

Because it involves taking no drugs, many consider biofeedback to be safer than conventional ways of treating disorders using medications. However, there are some potential concerns. And benefits may drastically vary depending on the individual patient.
Side effects that some experience from biofeedback include: anxiety, brain fog, poor concentration, preoccupation with getting results, restlessness, fatigue and trouble sleeping. The reason some experience these effects is mostly due to changes in brain waves, uncovering emotions that can be hard to deal with and getting used to electrical adjustments. (12)
Biofeedback might not work for every patient. Factors that influence how well a patient responds to biofeedback sessions include: severity of the condition, willingness to practice at home, specific brain waves being uptrained or downtrained, experience of the professional, genetics, whether a person has multiple disorders and unknown preexisting neurological conditions.

Final Thoughts

Biofeedback therapy is a mind-body modality that helps train people to consciously change their bodily sensations, reactions to thoughts, their stress response and certain electrical activities of the brain.
Biofeedback therapy works by altering your awareness/consciousness of how your mind interacts with your body, adjusting states of arousal and improving ability to respond effectively to stress and mental activity.
Health conditions that biofeedback therapy can help treat include anxiety, depression, insomnia, heart disease, pain ADHD. It even serves as a form of natural constipation remedy relief.

The post Biofeedback Therapy: A Proven Treatment for 16+ Medical Conditions appeared first on Dr. Axe.

Pitta Dosha: How to Keep This Driven, Fiery Constitution in Balance

Leah Zerbe, MS, NASM-CPT, NASM-CES — Sat, 09 Mar 2019 19:44:12 +0000

Has anyone ever told you, “You’re so pitta?” Not sure what it means? Pitta is one of three main “doshas” in Ayurveda. In a way, it’s kind of like an ancient system of understanding (and working with) your body and personality type.

If Ayurveda medicine is new to you, you’re not alone. But this 5,000-year-old health system is believed to be one of the oldest forms of medicine in the world. It’s derived from the Vedic texts of India and focuses on bringing the body, mind and spirit into balance by utilizing holistic daily practices, diet and other natural approaches.

What Are Doshas?

To understand dosha basics, we first have to see how Ayurveda classifies the elements of the universe, including what we’re all made of. These include:

Ether (space)
Air
Fire
Water
Earth

The idea is that every person is made of a personalized, unique mix of the three primary doshas, which come from the elements. They are:

Vata dosha (ether/space + air)
Pitta dosha (fire + water)
Kapha dosha (water + earth)

And here’s where things get fun. Every person tends to be more dominant in one (or sometimes two) doshas. And that primary dosha is also the one that’s most likely to come out of balance, threatening our mental and physical health.

We’re all a unique mix of all three doshas, but in this article we’re going to focus on better understanding and balancing high pitta.

In Ayurveda, “like increases like.” That means that pitta types need to work extra hard to stay in balance during the pitta time of year, which is summer. For instance, summer’s hot qualities can easily overheat pitta’s already fiery constitution if a pitta person eats lots of spicy foods during the pitta time of year. In Ayurveda, opposites are used to create a balancing pitta dosha lifestyle.

What are the symptoms of pitta dosha? According to the Himalayan Institute, when pitta is in balance, it is in charge of healthy digestion, immunity and enzymatic processes. However, a pitta imbalance, also known as high pitta, could lead to symptoms that include:

Inflammation
Heartburn
Joint pain
Rashes
Headaches
Irritability/Anger
Rheumatoid arthritis
Heavy periods

Ayurveda gives us a time-tested approach to help bring things back into balance.

Take this quiz to determine your dosha: What’s Your Ayurvedic Body Type?

What Is Pitta Dosha?

What does pitta dosha mean? To better understand pitta, we’ll first take a look at physical characteristics we’re born with, mental characteristics associated with pitta types and explores the health issues that can arise if you’re living with excess pitta.

Find yourself asking, “How can I overcome Pitta Dosha?” Perhaps a better way to look at it is not how to overcome it, but rather work with your dosha naturally to create more harmony in the mind and body.

Physical Characteristics (Pitta Body Type)

High pitta people tend exhibit these physical characteristics, also known as pitta body type:

More mesomorphic, muscular, medium build
Medium weight
Oilier skin prone to breakouts
“Run hot” and sweat easily
Penetrating stare
Oilier hair that tends to gray or bald earlier
Strong digestion

Emotional and Personality Characteristics

Some pitta dosha qualities include being:

Driven
Competitive
Focused
Direct
Sharp-witted

When in balance, the pitta type seems like they’re on top of the world. In fact, many pitta types go on to become CEOs or land in other positions of leadership because of their strong drive, focus, concentration and competitiveness.

But Banyan Botanicals outlines signs of excess pitta to watch out for. Imbalances of pitta dosha symptoms can be quite intense. When pitta’s out of balance and running too high, a pitta type experience, among other things:

Argumentative personality
Rage/hostility
Perfectionism
Yellowish coating on tongue
Insatiable hunger and/or thirst
Tenderness in breasts
Bloodshot or yellow tinge in eyes

Chronic imbalance in pitta can actually harm longevity and lead to accelerated aging.

How to Keep the Pitta Dosha Balanced

Pitta Dosha Diet

A pitta dosha diet should focus on sweet, astringent and bitter tastes. These help balance the fiery qualities of pitta. Since sour, pungent and salty tastes increase Pitta, those should be reduced. Instead, unprocessed foods with sweet, bitter and astringent tastes should be favored.

Is buttermilk good for pitta dosha? What about other types of dairy? These are a common question. While buttermilk isn’t generally recommended for pittas, there are other dairy products that are more generally recommended for the pitta dosha type.

Pitta Food List

Cherries
Avocados
Chickpeas
Lentils
Goat’s or cow’s milk
Ghee
Unsalted butter
Mung beans
Mung dal
Chickpeas
Lentils
Split peas
Navy, black, pinto and kidney beans
Brussels sprouts
Cabbage
Cauliflower
Leafy greens
Dandelion greens
Cilantro
Cucumber
Green beans
Avocado
Raw spinach
Potatoes
Cooked onions
Barley
Quinoa
Basmati, wild, white rice
Spelt
Granola
Sprouted wheat bread (This pitta bread is best.)
And more

Pitta Snacks

Fruits like apples, berries, coconut, melons, pineapples and limes (fruit is best enjoyed alone, at least 3o minutes to an hour before or after a meal)
Soaked and peeled almonds
Raw veggies like broccoli and celery (best eaten at midday when digestive fire is at its peak)
Popcorn with butter, no salt
Pumpkin and sunflower seeds

Pitta Recipes

Mung Dal, Coconut and Cilantro Kitchari

Kitchari is a traditional nourishing and energizing dish in Ayurveda. This particular recipe is great for pitta types because it incorporates the cooling qualities of c coconut and cilantro to the mix.

Coconut Energy Bites

This is a great go-to pitta dosha recipe that you can whip up and enjoy for cooling snacks. They’re typically crowd pleasers, so be sure to make enough to share.

Summer Pasta for Pitta

This recipes is known as tridoshic, meaning it’s appropriate for all of the dosas, all though it’s especially satisfying and cooling for pitta types.

Foods to Avoid or Reduce

What foods should Pitta avoid or reduce? If you’re out of balance or in the pitta time of year (summer), it’s especially important to limit or eliminate pitta-increasing foods, otherwise pittas run the risk of excess pitta, which manifests into issues like rashes, joint pain, anger, over-competitiveness and digestive distress.

The idea here is to avoid or reduce foods with the salty, sour and pungent tastes because they increase heat, something pittas generally do not need more of.

Spicy foods
Tomatoes
Eggs
Seafood
Hot drinks (room temperature is best
Excessively salty foods
Chia seeds
Cashews
Pecans
Sesame seeds
Tahini
Seafood
Beef

Pitta Dosha Precautions

It’s easy to get really hung up on your dosha, but use it as a guideline to start living more in balance and with the season. Adopt a few practices for several weeks or months before adding another.

Take special care to adopt these guidelines during the summer (pitta time of year), when it’s especially easy for pitta dosha to come out of balance. Also, understand that although you may be naturally high in pitta, you’re a unique mix of all three doshas. What a beautiful thing!

Final Thoughts

- Ayurveda is designed for a long and healthy life.
- Pitta is a “fiery” dosha, one of three primary doshas: vata, pitta and kapha.
- We’re all a unique mix of all three doshas, although most of us tend to have a dominant dosha what we need to especially focus on to maintain balance in the body, mind and spirit.
- To help keep pitta in balance:
  - Avoid over-scheduling yourself; schedule free time
  - Eat a pitta-pacifying Ayurvedic diet, avoiding hot, spicy, salty foods, particular in the heat of summer
  - Herbs and spices best for pitta include cardamom, chamomile, cilantro, coriander, lemon verbena, peppermint and turmeric
  - Exercise in the morning or evening; choose swimming and water sports during hot months
  - Practice earthing in the evening and go for moonlight walks in the summer
  - Favor peppermint, lavender and sandalwood essential oils
  - Practice abhyanga, or self-massage, using a cooling oil like coconut oil
  - When scheduling vacations, opt for cooler, dry locales
  - Stick to a daily schedule

The post Pitta Dosha: How to Keep This Driven, Fiery Constitution in Balance appeared first on Dr. Axe.

Kapha Dosha: How to Embrace Your ‘Juiciness’ and Age Well

Leah Zerbe, MS, NASM-CPT, NASM-CES — Fri, 08 Mar 2019 13:52:27 +0000

Maybe you took your first Ayurvedic body type or “dosha” quiz and your result came back as primarily “kapha.” What does it all mean? To better understand your primary dosha type, we first must take a look at Ayurveda, which roughly translates to “the science of life.”

Ayurveda is a buzz word popping up in the world of wellness a lot these days. But did you know it’s actually an ancient medical science believed to be one of the first health systems in the world?

Ayurvedic medicine is a 5,000-year-old system of natural healing born out of the Vedic texts of India. In a nutshell, the idea is there are three doshas — Vata, Pitta and Kapha — and keep them balanced for our unique body type is quintessential to being mentally and physically healthy.

What Are Doshas?

Here’s a little more basic background on doshas to help things click. Ayurveda breaks up the elements of the universe into these parts:

Ether (space)
Air
Fire
Water
Earth

These elements create the three main “doshas” found in all of us. We all contain a personalized mix of the three main doshas — Vata (ether/space + air), Pitta (fire + water) and Kapha (water + earth) — but we tend to be dominant in one. And that primary dosha is also the one that’s most likely to come out of balance, threatening our health.

Knowing we’re all a unique mix of all three doshas, in this article, we’re going to focus on better understanding kapha.

Identifying and better understanding your dominant dosha is helpful and important. But that’s just one part of the puzzle. It’s also best to combine that information with the seasons to staying balanced, regardless of your constitution.

Late winter and spring is the kapha time of year, meaning a kapha person may have to work extra hard to keep things in balance. That’s because the qualities of each season can increase or decrease those qualities in us.

It’s this state of high mobility that tends to creates a vata derangement and need to balance in all of us, regardless of our primary dosha.

Signs of imbalance due to increased kapha include:

Weight gain
White coating on the tongue
Depression
Hoarding/accumulating clutter
Sleep too much
Excess mucous

The great news is Ayurveda lays out a clear path of daily activities we can turn to in order to help bring the body back into balance.

Take this quiz to determine your dosha: What’s Your Ayurvedic Body Type?

What Is Kapha?

To understand kapha, it’s best to break down the physical characteristics we’re born with, the mental characteristics associated with kapha types and explore the conditions and symptoms that may rise to the surface if you’re living with excess kapha.

But first, let’s take a look at the qualities of kapha itself:

Moist
Cold
Heavy
Dull
Soft
Sticky
Static

When a kaphic person is in balance, he or she possesses physical strength, strong immunity and wonderful personality traits.

Physical Characteristics (Kapha Body Type)

What is the kapha body type? Often described as strong, sturdy, larger boned and more endomorphic (meaning they tend to gain weight easily and have trouble losing it), the kapha type’s body is a reflection of the heavy, dense qualities of earth. (Remember, kapha is Earth + Water elements).

Some other kapha body type and mental characteristics include:

Large eyes
Full, this, oily, luxurious hair
Strong stamina
Good memory
Moist, thick and soft skin

Although lots of people Google, “How do you get rid of Kapha Dosha?” The truth is, kapha types have many great characteristics, as long as things are in balance.

Here’s a really fun perk for kapha types: They tend to age more slowly and enjoy a longer life span because they’re full of “ojas,” or “juiciness,” known as the sap of life in Sanskrit.

It can also be very liberating to learn about your primary dosha body type because it provides a better understanding that we’re all born with specific body types and characteristics.

For instance, kaphas tend to have larger frames. A kapha type may never look like a very slim “airy” vata type, but bringing kapha into balance facilitates a strong, sturdy frame with a bolstered immune system, along with strong health and vitality during the aging process.

Emotional and Personality Characteristics of Kapha

I always like to say everyone should have a kapha type as a best friend. That’s because the positive qualities of a well-balanced kapha type include:

Compassion
Patience
Sweetness
Easily forgiving
Gentle
Emotionally stability
Loving
Loyal
Nurturing

When in balance, the kapha type is healthy, supportive, mentally stable and loyal. But what are the symptoms of kapha dosha that’s out of balance? Kapha excess tends to surface in the form of hoarding, becoming too attached to people, avoiding any change and becoming inactive. For a kapha dosha, sleep in excess is a common problem.

How to Keep the Kapha Dosha Balanced

Kapha Diet

Because kapha types are more likely to be plagued by excess moisture, which can show up in the body as mucous, sluggish bowel movements or even candida symptoms, the kapha diet focuses on reducing moisture by gravitating toward foods that are:

Drying
Light
Warming
Easily digested

That’s because in Ayurvedic medicine, “like increases like.” The point? If you’ve got a moist, congested constitution, you’ll want to add in foods with the opposite qualities of kapha, as listed above.

It’s especially important for kapha types to focus on balancing food choices during late winter and spring, since that’s the kapha time of year. (Think of all of the thawing and melting and how that relates to excess mucous and moisture in the body, too.)

Kapha-soothing spices to work into an Ayurvedic diet include ginger, garlic, clove, mustard seed, pepper and cayenne.

Also important to note: Since kapha types are prone to weight gain, it’s OK to skip breakfast if you don’t feel hungry. This type of intermittent fasting can benefit kaphas.

Kapha Food List

In general, it’s best for kapha types to enjoy their meals warm or hot.

Good food for kapha types include:

Cooked vegetables like kale, asparagus, broccoli, bell peppers and more
Foods with less oil and sugar
Beans (except cold tofu)
Mung dal
Split peas
Goat milk (only in moderation)
Ghee (only small amounts)
Limited amounts of grains like millet, quinoa, barley, buckwheat or wild or basmati rice
Less sweet fruits like apples, pears and strawberries (Always enjoy fruit separately and at least 30 minutes before or after a meal … it’s an Ayurvedic thing!)

Kapha Snacks

The best snacks for people with high kapha include:

Air-popped popcorn
Soaked and peeled almonds
Pumpkin and sunflower seeds
Goat’s milk cottage cheese (in moderation)

Kapha Recipes

Kapha-Reducing Mung Dal Kitchari

A slow digestive system is common in kapha types, and this kitchari is a way to cleanse and invigorate while jump-starting the metabolism and clearing congestion with selective spices.

Sautéed Kale

Kale is an important veggie for kapha dosha types, but it is best enjoyed cooked. The pungent onion in this recipe also helps balance kapha. One note? Instead of using coconut oil like the recipe suggests, opt for a tiny amount of ghee, instead.

Baked Apple Rings

If you’ve got a lot of kapha in your constitution, it’s important to avoid excess sweets and sugar. But these baked apple rings are a great way to satisfy your sweet tooth while also incorporating warm, cooked apple with stimulating, warming spices.

Foods to Avoid

What foods should kapha avoid? Knowing that in Ayurveda, “like increases like,” someone with excess kapha should avoid foods with kapha qualities. These often include heavy, dense, wet and cold foods. If you’re dealing with high kapha, some examples of kapha foods to avoid or reduce (especially in late winter and spring) include:

Iced drinks
Excessively oily foods (fried, buttery, oily)
Red meat
Olives
Wheat
Bread containing yeast
Brown and white rice
Tofu
Cow’s milk
Butter

Kapha Dosha Precautions

Learning more about Ayurveda and your primary dosha can help transform your health, but don’t fixate on your dosha. After all, we all contain a mix of all three doshas: vata, pitta and kapha. It’s just the dominant dosha that tends to come out of balance more quickly.

Creating a daily routine based on your dosha, and working with your dosha during the seasons to maximize balance, serve as a great jumping off point for your Ayurvedic journey.

Final Thoughts

The kapha type is made from Earth and Water elements.
Kapha dosha characteristics include having a bigger-boned, strong, larger frame; large eyes; thick, slightly oily, luxurious hair; compassion, loyalty and emotional stability.
Signs of a kapha imbalance include oversleeping, sluggishness, hoarding, depression, weight gain and becoming too attached to people or things.
According to Michele D’Agostino, an Ayurveda yoga teacher, ways to balance kapha include:
- Adopting a kapha-reducing diet
- Avoiding an overly leisurely lifestyle
- Rise early
- Avoid daytime naps
- Opt for stimulating activity like jogging, hiking and more vigorous forms of yoga
- Seek out variety in daily routines
- Spend time with motivating people
Ayurvedic herbs for kapha dosha include triphala, punarnava and ashwagandha
Kapha types can benefit from using a neti pot to clear excess congestion.
Things like dry brushing can also help balance kapha.

The post Kapha Dosha: How to Embrace Your ‘Juiciness’ and Age Well appeared first on Dr. Axe.

Vata Dosha: How to Stay Balanced in a Hyper-Mobile World

Leah Zerbe, MS, NASM-CPT, NASM-CES — Wed, 06 Mar 2019 17:05:16 +0000

Maybe you just took an Ayurvedic dosha quiz and learned you’ve got a lot of “vata” in your mind-body constitution. So what in the world does it mean to have a primary vata dosha?

First, let’s cover a few basics. Born out of the Vedic culture of India, Ayurveda is a 5,000-year-old system of holistic healing that roughly translates to “the science of life.” Believed by many to be the oldest health system in the world, Ayurveda utilizes diet, cleansing routines, herbal remedies, exercise and other lifestyle approaches to help bring the mind, body and spirit into balance.

The concept of balance is vital in Ayurveda, because being out of balance is the root of all disease, according to this ancient wellness philosophy.

What Are Doshas?

So how do doshas fit into all of this? First, let’s take a closer look at how the elements in the universe — ether (space), air, fire, water and earth — create the three main “doshas” found in all of us.

While we’re all made up of a unique mix of the three main doshas — Vata (ether/space + air), Pitta (fire + water) and Kapha (water + earth) — we tend to be most dominant in one. And that primary dosha is also the one that’s most likely to come out of balance, threatening our mental and physical health.

Knowing we’re all a unique mix of all three doshas, in this article, we’re going to focus better understanding vata.

Now, please keep in mind that understanding your dominant dosha is helpful and important, but combining that knowledge with the season is key to staying balanced, regardless of your constitution, notes Ayurveda and yoga teacher Michele D’Agostino.

That’s because the qualities of each season can increase or decrease those qualities in us. D’Agostino shares this example: “Fall is vata season, which can really throw a vata person out of balance. They will need to be more mindful of creating balance during the fall.”

But really, in today’s hyper-mobile society, chances are we’ve all got a little too much vata. “High mobility is the state of our current culture,” explains D’Agostino. “People travel more than ever, information travels at the speed of light — it’s seems as though time is speeding up.”

It’s this state of high mobility that tends to creates a vata derangement and need to balance in all of us, regardless of our primary dosha.

For instance, D’Agostino says, most of us experience the effects of increased vata, including:

Difficulty sleeping
Anxiety/fear/depression
Restlessness
Addiction
Digestive problems like gas and constipation
Feeling emotionally delicate or “thin-skinned”

Thankfully, Ayurveda provides a systematic approach to start bringing things back into balance.

Take this quiz to determine your dosha: What’s Your Ayurvedic Body Type?

What Is Vata?

To understand vata, it’s best to break down the physical characteristics we’re born with, the mental characteristics associated with vata types and explore the conditions and symptoms that can bubble to the surface if you’re living with excess vata.

Physical Characteristics (Vata Dosha Body Type)

People high in vata tend to be exhibit the following physical characteristics, also known as vata body type:

Light-colored eyes, smaller or irregular in shape
Bony, joints crack
Light, thin frame
Very flexible
More translucent skin, easier to see veins
Fine hair
Dry skin
Thin lips
Delicate features
Tend to “run cold”
Vata weight loss tends to be easy or even unintentional; this type often struggles to gain weight

Emotional and Personality Characteristics of Vata Dosha

Some vata dosha characteristics also include being:

Creative
Artistic
Emotionally sensitive
Perceptive
Spontaneous
Compassionate
Multifaceted interests and abilities
Adaptable
Enthusiastic

When in balance, the vata type seems to effortlessly juggle several things at once, loves change, is adaptable and is highly creative. But what are the symptoms of vata excess? These tend to surface in the form of heightened anxiety, fear, racing thoughts and trouble concentrating.

How to Keep the Vata Dosha Balanced

Vata Dosha Diet

In Ayurveda, “like increases like.” In other words, opposites create balance, D’Agostino explains, noting that foods that balance vata possess qualities like:

Warming
Grounding
Moist
Slightly oily

These qualities will help balance the dry, rough, light, cold and mobile qualities of vata. Vata foods for winter (that is, fall and early winter, the vata time of year), should especially focus on foods with these vata-balancing qualities.

Vata-soothing spices — vanilla, aswan, black pepper, cardamom, cinnamon, cumin, ginger, hing, turmeric and more — are also ingredients to work into Ayurvedic diet recipes.

Vata Snacks

The best snacks for people with high vata include:

Raw or fresh roasted nuts
Avocado
Raw nut butters
Milk (cow, goat or coconut)
Bananas
Figs
Raisins

Vata Recipes

Recipes to help reduce vata are typically warm, grounding, moist and slightly oily. If you’re feeling like your vata’s running on overdrive, try working these of these simple vata recipes into your meal plan.

Mung Dal Kitchari

Dubbed Ayurveda’s perfect food, kitchari can be used as a staple during gentle cleanses or any time you need a digestive reset. This particular recipe is vata-pacifying, perfect for when you feel your vata coming out of balance.

Gingered Carrots

Simple is the name of the game when it comes to Ayurvedic cooking. One reason? It’s best to cook each meal fresh instead of enjoying leftovers for days. This recipe features a “churna,” or spice blend. You can create your own or buy one based on your dosha.

Almond Date Shake with Cinnamon

Warming spices and vata-balancing sweet dates makes this the ultimate comfort beverage for vata types. The ingredients in this shake help build “ojas,” strength, resilience and juiciness … a cornerstone of healthy aging in Ayurveda.

Turmeric Latte Recipe

Rich in warming spicing, this “golden milk” recipe also contains vata-friendly ashwagandha, an adaptogenic herb shown to lower cortisol levels.

Foods to Avoid or Reduce

What foods should Vata avoid? Knowing that in Ayurveda, “like increases like,” someone with excess vata should avoid foods with vata qualities. These often include dry, crunchy, “airy” foods. If you’re dealing with high vata, some examples of vata foods to avoid or reduce include:

Dry foods like cereal, chips, crackers
Coffee and caffeine
Carbonated drinks
Raw foods, including veggies

Precautions

Although learning your primary dosha is a great way to start getting your toes wet in Ayurveda, it’s just one piece of the puzzle. Remember, all three doshas, vata, pitta, kapha, are inside all of us.

Our primary or most dominant dosha, though, is the one most likely to come out of balance, triggering the need to bring it back into balance. Food and building a strong daily routine for your dosha and the season are excellent starting points.

Final Thoughts

A common question is, “Can vata dosha be cured?” Instead of thinking about “curing” a dosha, it’s better to focus on choosing a appropriate daily routine that helps balance your vata dosha.
D’Agostino says people can work to bring excess vata back into balance by focusing on:
- A vata-balancing diet
- Spending time in nature
- Adopting a daily routine
- Meditating
- Practicing vata dosha yoga like gentle, restorative yoga (avoid faster, flow yoga)
- Practicing tai chi
- Taking a daytime nap
- Going to bed earlier
- Taking a nap during the day
- Daily massage with warm sesame oil
- Spending time with people who are grounded (kapha)
- Considering exploring Ayurvedic herbals like triphala to improve digestive health, ashwagandha to balance stress hormones and brahmi, also known as bacopa, historically used to purify the mind
A vata dosha diet should include plenty of warm, cooked root vegetables, warm lemon water and even some seaweed.

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