tag:www.naturalawakenings.com,2005:/categories/in-print?page=106In-Print | Natural Awakenings Magazine Page 106Healthy Living Healthy Planet2023-02-28T17:53:08-05:00urn:uuid:3482538e-6723-4d6d-be85-51cc87c70be92020-09-17T14:45:32-04:002023-02-28T17:53:08-05:00Tai Chi and Qigong: Life Force in Motion2020-09-30 09:30:00 -0400Marlaina Donato<div>The flowing movement of tai chi mirrors the serenity of water, but still waters run deep. This ancient practice of gentle meditative movement is an offshoot of Chinese martial arts that offers a spectrum of surprising benefits, including healthier soft tissues and bones, as well as improved sleeping.<br><br></div><div>According to <a href="https://www.health.harvard.edu/staying-healthy/the-health-benefits-of-tai-chi" target="_blank"><i>Harvard Health Publishing</i></a>, when practiced consistently, tai chi supports both upper and lower body strength with effects that are akin to resistance training and brisk walking. Tai chi helps to fine-tune neurons of the inner ear and encourages muscle and ligament flexibility, resulting in better balance and fewer falls. The practice is highly adaptable and anyone can benefit, even those that are wheelchair-bound or recovering from surgery.<br><br></div><div>“It appears effortless, with slow and smooth movements, but there is immense power underneath the tranquility,” says <a href="https://taichiforhealthinstitute.org/about-dr-paul-lam/" target="_blank">Paul Lam</a>, family physician and director of the <a href="https://taichiforhealthinstitute.org/" target="_blank">Tai Chi for Health Institute</a>, in Sydney, Australia. “Tai chi has been shown by over 500 medical studies to benefit almost all aspects of health, including mobility, immunity and heart and lung function.” Lam also highlights other related benefits, including lower blood pressure, less arthritis pain and stress relief.<br><br></div><div><a href="https://www.hindawi.com/journals/ecam/2019/9146827/" target="_blank">Research published last year in the journal <i>Evidence-Based Complementary and Alternative Medicine</i></a> shows that 12 weeks of tai chi practice initiated beneficial changes in the immune system with subsequent improvement of lung function in children ages 6 to 12 with asthma.</div><div><br></div><h3>A River of Energy<br><br></h3><div>While tai chi is a modified martial art with a focus on form, its close relative, qigong, is a mind-body wellness system that uses breath, simple movement and stillness. Both cultivate <i>qi</i>, or life force, that is believed to permeate all natural existence. The concept of qi, yet to be understood scientifically, is the basis of Traditional Chinese Medicine and the focus of many studies in China and elsewhere.<br><br></div><div>“It is believed that qi flows throughout and around the body. If we are healthy, the qi will be moving smoothly and abundantly. If we are not healthy, the qi may be stagnant, excessive or deficient,” says qigong instructor and acupuncturist <a href="https://www.qigongforvitality.com/" target="_blank">Jeffrey Chand</a>, in British Columbia, Canada.<br><br></div><div><a href="https://www.chuckrowtaichi.com/" target="_blank">Robert Chuckrow</a>, a retired physics professor in Ossining, New York, and the author of <i>Tai Chi Dynamics</i> and <i>The Tai Chi Book</i>, explains, “When muscles are tensed, qi is inhibited. Instead, when muscles are relaxed and the body is open and moves naturally, qi is enhanced. Such cultivation of qi is the main component of qigong. Tai chi actually includes qigong.” Chuckrow currently has two students that are 100 years old and notes that seniors greatly appreciate and benefit from these arts once they experience the connection between mind and body.<br><br></div><div>Lee Holden, a qigong master teacher at the <a href="https://www.holdenqigong.com/" target="_blank">Holden QiGong Center</a>, in Santa Cruz, California, emphasizes the consequence of being in perpetual “fight-or-flight” mode from everyday, nonthreatening life stresses. “The waves crashing to the shore, the river flowing down the mountain, demonstrate nature’s boundless energy. We, as human beings, have cut ourselves off from that source of energy. Through qigong practice, we plug back into that natural energy reserve and circulate it through our minds and bodies. Stress, like a kink in the hose, causes a stagnation of qi. Relaxation, like unwinding the kink, gets the qi to flow.”</div><div><br></div><h3>Nourishing the Nervous System<br><br></h3><div>Tai chi and qigong lower the stress hormone cortisol, improve brain function and have been shown to decrease symptoms of anxiety and depression. Both approaches are part of many addiction recovery programs to help nourish mind-body connections for better managing stress.</div><div><br>“In my view, both qigong and tai chi are wonderful exercises for the nervous system, which during practice, undergoes intense moment-to-moment receiving, processing and sending of neural electrical information. This electricity stimulates cells to absorb oxygen and nutrients and expel waste products, and it beneficially helps arrange material within cells,” says Chuckrow.</div><div><br>In essence, it’s all about encouraging calm, something we all need. Chand summarizes its benefits superbly. “It empowers individuals to help themselves. The more stress management tools we have to help ourselves, the better our overall health and quality of life is.”</div><div><br></div><div><br><a href="http://autumnembersmusic.com/" target="_blank"><i>Marlaina Donato</i></a><i> is a body-mind-spirit author and visionary composer.</i></div><h3><br><br><b>Helpful Links</b><br><br></h3><div><a href="https://qigongforvitality.vhx.tv/positivi-qi-series" target="_blank">Communi Qi</a> is an online video library of qigong practices offered temporarily on a complimentary basis “to help people thrive through this challenging time,” says Jeffrey Chand. </div><div><br></div><div><a href="http://www.chuckrowtaichi.com/Falls.html" target="_blank"><i>How Does Practicing T’ai Chi Reduce Falls?</i></a> by Robert Chuckrow</div><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:c0e14234-8c0b-41f9-a34f-16abb9d5f4402020-09-21T13:51:52-04:002022-03-31T10:29:21-04:00Stressed-Out Teens: Ways to Help Them Chill2020-09-30 09:30:00 -0400Ronica O’Hara<div>Being a teenager is never easy, but it’s even harder these days, with the upheaval of the pandemic intensifying the normal academic, social and hormonal turmoil of these pivotal years. It’s no wonder teens are reporting record levels of stress, anxiety and depression: In a <a href="https://www.pewsocialtrends.org/2019/02/20/most-u-s-teens-see-anxiety-and-depression-as-a-major-problem-among-their-peers/" target="_blank">Pew Research survey</a>, 70 percent of teens said mental health was a major problem among their peers—and that was in February, before the pandemic hit. A <a href="https://www.surveymonkey.com/curiosity/common-sense-media-coronavirus/" target="_blank">recent online poll</a> found that most teens are worried that the pandemic will affect their family’s physical or financial health and that many feel lonelier than usual and worry about losing ground in academics and activities.<br><br></div><div>Extending a helping hand to teens is not always well received. They can be notoriously resistant to advice, even when they’re stressed, partly because of their brain chemistry, explains <a href="https://drgailsaltz.com/" target="_blank">Gail Saltz, M.D.</a>, clinical associate professor of psychiatry at the New York Presbyterian/Weill Cornell School of Medicine and host of the <a href="https://drgailsaltz.com/personology-podcast/" target="_blank"><i>Personology</i> podcast</a>. A teen’s highly active amygdala makes risk-taking a thrill even as the frontal lobe that weighs consequences is not fully developed, while at the same time, a teen seeks independence—an identity and freedom to be more like an adult. “This combination means their capacity and interest in taking parental direction is not there,” she says. “As a result, parents in reaction often get louder and more insistent in telling them what to do, which fails and drives them further away.”</div><div><br>The best way to communicate with a stressed teen, say many child psychologists, is to listen deeply while letting them do most of the talking, and offering sympathetic support while withholding judgment. Instead of giving advice, “Validate your teen’s experience and attempt to step into their shoes. Let your teen know that you hear them, that you support them in their decisions and ask your teen what you can do to help them,” advises <a href="https://www.psychologytoday.com/us/therapists/alyssa-austern-chatham-nj/208368" target="_blank">clinical psychologist Alyssa Austern, PsyD</a>, of Chatham, New Jersey. Other steps can help a teen weather this time of high stress:</div><div><br></div><div>1. Back up the basics. Make sure there’s healthy food and snacks in the fridge. Encourage teens to exercise daily, especially outdoors, and support them in getting eight to 10 hours of sleep.<br><br></div><div>2. Make self-compassion a family habit. The self-compassion approach to self-care, which is rapidly gaining ground among psychologists, has three elements: treating ourselves as kindly as we would a dear friend, realizing that many other people have the same problems so we’re not alone, and mindfully and nonjudgmentally observing our emotional state. <br><br></div><div>This method has proven to be helpful not just for adults, but for teens, as well. A <a href="https://link.springer.com/article/10.1007/s12671-017-0850-7" target="_blank">University of Edinburgh meta-analysis</a> that synthesized 17 studies of more than 7,000 teens in six countries concluded that those with high levels of self-compassion had lower levels of stress caused by anxiety and depression. University of North Carolina researchers found that teens exhibited lower stress, anxiety and depression, as well as more resilience and gratitude, after six self-compassion sessions.<br><br></div><div>A good place for parents to start is with themselves: If they are anxious, overprotective or fearful, a teen is likely to follow suit, reports a study in the <i>Journal of Abnormal Child Psychology</i>. Helpful books, websites and programs for both teens and adults can be found at <a href="https://self-compassion.org/" target="_blank">Self-Compassion.org</a>, operated by <a href="https://self-compassion.org/about/" target="_blank">Dr. Kristin Neff</a>, an associate professor of educational psychology at the University of Texas at Austin who was a pioneer in the concept.<br><br></div><div>3. Engage them with creative activities. As teens can seek independence, making sure they spend quality time with the family is also important for their well-being, <a href="https://www.sciencedaily.com/releases/2012/08/120821143907.htm" target="_blank">research</a> shows. “Find ways to connect, converse and unwind together as a family,” advises Crissy Fishbane, of Raleigh-Durham, North Carolina, co-founder of <a href="https://herhealthcollective.com/" target="_blank">HER Health Collective</a>, an online community for mothers. “Teens need to see their parents engaging in self-care behaviors themselves, and it’s even better if you can engage in self-care as a family.” She suggests taking a virtual or outdoor yoga class together, playing a board game, having sudoku competitions, learning <a href="https://www.drweil.com/health-wellness/body-mind-spirit/stress-anxiety/breathing-three-exercises/" target="_blank">deep-breathing techniques</a> or starting a family book club. <br><br></div><div>4. Encourage reaching out to help others. A <a href="https://www.researchgate.net/publication/321108692_Longitudinal_Change_in_Adolescents%27_Prosocial_Behavior_Toward_Strangers_Friends_and_Family" target="_blank">study in the <i>Journal of Adolescence</i></a> suggests that altruistic behaviors, including large and small acts of kindness, may increase teens’ feelings of self-worth, especially if it involves helping strangers. In Poland, the more teens helped out others in a flood, the more supportive and proactive they became, another study found. Depending on their interests, teens may be drawn to local environmental, social justice, religious or political activities. <a href="https://www.dosomething.org/us" target="_blank">DoSomething.org</a> offers useful ideas and links, and environmental projects for teens can be found at <a href="https://earthforce.org/" target="_blank">Earth Force</a>, <a href="https://www.sierraclub.org/youth" target="_blank">Sierra Club</a> and <a href="https://climatestrike.org/" target="_blank">Global Climate Strike</a>. </div><div><br><br></div><div><i>Ronica O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.</i></div><div><br><br><h3><b>Other Helpful Resources</b></h3><div><br></div><div><a href="http://centerformsc.org/msc-teens-adults/" target="_blank">Making Friends with Yourself: A Mindful Self-Compassion Program for Teens and Young Adults</a><br><br></div><div><a href="https://parentandteen.com/keep-teens-talking-learn-to-listen/" target="_blank">Seven Expert Tips for Talking with Teens</a><br><br></div><div><a href="https://www.psy-ed.com/wpblog/communicate-with-teen" target="_blank">How to Communicate with Your Teen Through Active Listening</a><br><br></div><div><a href="https://www.freespirit.com/character-education-leadership-and-service-learning/kids-guide-to-service-projects-barbara-lewis/" target="_blank"><i>The Kid’s Guide to Service Projects: Over 500 Service Ideas for Young People Who Want to Make a Difference</i></a><br></div></div><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:398ac265-19e8-4659-a946-2b80ddc6db6a2020-09-21T14:41:32-04:002023-02-28T17:53:06-05:00Mark Nepo on Living a Wholehearted Life2020-09-30 09:30:00 -0400Sandra Yeyati<div>Bestselling author, poet, cancer survivor and inspirational spiritual teacher <a href="https://marknepo.com/" target="_blank">Mark Nepo</a> has published 22 books and made numerous appearances on Oprah Winfrey’s <i>Super Soul Sunday</i> program. His latest book, published this year, is <i>The Book of Soul: 52 Paths to Living What Matters</i>.</div><div><br></div><div><b><i>What do you mean by, “To be broken is not a reason to see all things as broken?” </i></b><br><br></div><div>In my cancer journey, after I had a rib removed from my back and a botched chemo treatment, I found myself in a Holiday Inn getting sick every 20 minutes, frightened and in pain, not sure what to do. As the sun started coming up, I realized that while this was happening to me, it wasn’t happening to everyone. Somewhere nearby, a baby was being born and a couple was making love for the first time. Somewhere an estranged parent and grown adult child were talking for the first time after many years. That’s when it came to me that to be broken is no reason to see all things as broken, because the wholeness of life is what is healing. When I am broken, I need the company of those who know what it’s like to be broken, but I also need everything not broken to heal. When I’m afraid, I need the company of those who know what it’s like to be afraid, but I need everything safe to heal.</div><div><br></div><div><b><i>How does acceptance strengthen our resilience?</i></b><br><br></div><div>Acceptance is not resignation. Acceptance begins with the hard task or practice of seeing things as they are. When we can see things as they are—clearly—then we have real choices. So, if I am afraid and I give over to my fear, then I’m afraid of everything. If I can see things as they are, I can see more clearly exactly what I’m afraid of, and then I have real choices of what my next steps are. Acceptance lets us move forward. </div><div><br></div><div><b><i>What practices do you recommend?</i></b><br><br></div><div>Two of the oldest medicines known to human beings are our ability to hold and our ability to listen. Even though there are times when I have been told things I didn’t want to hear, there has never been a time that I have listened or been listened to that hasn’t been healing. There has never been a time when I have held or been held that hasn’t been healing. <br><br></div><div>Another practice is being completely present and holding nothing back. We tend to drift up into our minds, especially when afraid, and one of the reasons that all of the different traditions have breathing or meditation practices is to return us to where we are. If I start worrying, if I start getting lost in my fear, I try to look at whatever is before me. I’m in my study as I’m talking to you. I’m looking out the window. I’m seeing the leaves on the trees. I take a breath and try to give my full attention to whatever is before me, and then I start getting grounded again. </div><div><br>The thing is, we’re never going to be free of fear or pain, because that’s part of living, but when we can be present and practice being real and authentic, then the fear lives in us and we don’t live in the fear.</div><div><br></div><div><i><b>What is the power of authentic expression?</b></i><br><br></div><div>One of the most powerful things we can do when feeling powerless is admit the truth. When I was a little boy, I was so captivated by a butterfly that I wanted to look at it closely. I didn’t want to hurt it, so I carefully cupped it in my hands. But then I realized that as long as I had it cupped in my hands, I couldn’t see it. I had to let it go to see its magnificent, colorful wings. Forty years later in my cancer journey, I realized that this [experience] was a teacher about expression. When we keep things closed inside us, they pound and make a lot of noise, but we don’t see them. Once we express them, we’re lighter and we see their true colors. </div><div><br></div><div><br><i>For more information, book readings and conversations, visit </i><a href="https://marknepo.com/" target="_blank"><i>MarkNepo.com</i></a><i>. For webinars, visit </i><a href="https://live.marknepo.com/" target="_blank"><i>Live.MarkNepo.com</i></a><i>.</i></div><div><br></div><div><i>Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com. </i></div><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:6c9b8079-9bca-4e6d-b259-df619decb5e02020-09-21T15:49:55-04:002023-02-28T17:53:05-05:00Strong and Supple Joints: How to Keep Hips and Knees Happy2020-09-30 09:30:00 -0400Ronica O’Hara<div>Occasional knee or hip pain affects almost everyone, keeping us from daily tasks, making sitting painful and walking difficult. Causes can range from over-exercise to injuries, obesity and arthritis as we age. By the time we reach 65 years or older, 69 percent of women and 56 percent of men have arthritic symptoms, according to <a href="https://www.niams.nih.gov/newsroom/spotlight-on-research/updated-estimates-suggest-higher-number-us-adults-arthritis" target="_blank">Boston University researchers</a>. Costly joint replacement surgery which carries a high risk of adverse effects is often recommended for advanced cases, but by taking simple, natural preventive and remedial measures proactively, we can strengthen our knee and hip joints, handle related problems if they arise and remain physically strong and active.</div><h3><br>Ways to Strengthen Hips and Knees</h3><div><br></div><div><b>Consume foods that nourish bones and connective tissues.</b> For strong bones, eat foods rich in calcium, magnesium and potassium, such as dark leafy greens (bok choy, Chinese cabbage, kale and collard greens), figs, nuts, tofu, avocados and bone broth. Six prunes a day boosted bone density in women over 70 with osteoporosis, <a href="https://melioguide.com/osteoporosis-nutrition/prunes-for-osteoporosis/" target="_blank">research shows</a>. Foods that support flexible tendons and ligaments include fatty fish, lentils, nuts, vegetables like spinach and broccoli, and colorful fruit like strawberries and oranges.</div><div><br></div><div><b>Practice tai chi, qigong or hatha yoga.</b> The gentle, low-impact movements and stretches associated with these approaches get synovial fluid flowing in the larger joints, effecting smoother mobility and increased flexibility; numerous studies document that they reduce joint pain and stiffness. “The key is not just to stretch, but to balance strength and stretching in a safe, mindful way,” says <a href="https://heavenlanecreations.com/" target="_blank">Andrea Trank</a>, a health coach and yoga teacher in Fort Myers, Florida. Although personal or class instruction is best, how-to videos can be found on YouTube.</div><div><br></div><div><b>Walk every day.</b> In a four-year <a href="https://www.ajpmonline.org/article/S0749-3797(19)30045-5/fulltext#%20" target="_blank">Northwestern University study</a>, people at risk of knee osteoarthritis that walked at a moderate or brisk pace for at least 10 minutes a day, one hour a week, had one-eighth the disabled mobility of those that walked less. Posture helps: Walking straight and tall while extending each leg back as far as it’ll go will “really let your glut muscles work,” advises <a href="https://rossichiropracticcenter.com/" target="_blank">chiropractor Aaron Rossi</a>, of Marietta, Georgia—an important compensation for the time we sit with knees and hips flexed. </div><div><br></div><h3>Ways to Lower Pain Levels<br><br></h3><div><b>Consider the right supplements.</b> Obtaining 1,000 milligrams daily of calcium and 600 international units of vitamin D is essential for bone health, according to the <a href="https://www.bones.nih.gov/health-info/bone/bone-health/nutrition/calcium-and-vitamin-d-important-every-age" target="_blank">National Institutes of Health</a>; consider taking a supplement if the diet is not adequate. In addition, study-proven options that reduce joint pain in the knees and hips include glucosamine and chondroitin, S-adenosyl-L-methionine (SAMe) and avocado soybean unsaponifiable.</div><div><br><div class="image-with-caption image-main"><img alt="" src="//cdn2.locable.com/uploads/resource/file/762740/fill/700x0/beneficial-ways-to-lower-pain_20levels.jpg?timestamp=1600723270"><div class="small"><p>jopanuwatd/AdobeStock.com</p></div></div><p> </p></div><div><b>The benefits of bodywork.</b> A massage can loosen up tight muscles and realign structural issues in the knees and hips while also lowering stress-producing cortisol and raising levels of pain-reducing serotonin. A <a href="https://www.sciencedaily.com/releases/2012/02/120201141710.htm" target="_blank">study at Canada’s McMaster University</a> found that massage works on the cellular level to reduce inflammation and promote the growth of new mitochondria in muscles. Useful styles are Swedish, deep tissue, myofascial release and shiatsu. Ask for references from friends, medical practitioners, fitness centers and natural health stores or <a href="https://www.ncbtmb.org/directory-search/?stype_selected=gd_bctherapist" target="_blank">find online a certified practitioner</a> with at least 500 hours of training.</div><div><br></div><div><b>Try acupuncture.</b> A new <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5927830/" target="_blank">meta-study</a> of 39 studies with 20,827 patients concluded that acupuncture effectively reduces pain for as long as 12 months, and the National Institutes of Health endorses it for knee pain. “It is believed to stimulate the nervous system and in turn, the way the brain registers pain signals,” says acupuncturist Daryl Thuroff, at the <a href="https://www.yinovacenter.com/" target="_blank">Yinova Center</a>, in New York City. Find an acupuncturist through the <a href="http://www.nccaom.org/find-a-practitioner-directory/" target="_blank">National Certification Commission for Acupuncture and Oriental Medicine's Practitioner Directory</a>.</div><div><br></div><div><b>Consult a chiropractor.</b> People with osteoarthritic knees that underwent two weeks of chiropractic knee adjustments had substantially less pain, better mobility and fewer grinding and clicking sensations in the knees, reported a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2597887/" target="_blank">study in <i>The Journal of the Canadian Chiropractic Association</i></a>. In a small <a href="https://www.jmptonline.org/article/S0161-4754%2810%2900152-1/fulltext" target="_blank">study in the <i>Journal of Manipulative and Physiological Therapeutics</i></a>, four out of five patients with hip arthritis noticed improved symptoms after nine or fewer chiropractic treatments. Many chiropractors offer not only spinal adjustments, but also a range of treatments from exercises to prolotherapy.</div><div><br></div><div><b>Explore injection therapies.</b> Known as <a href="/2020/01/31/295448/healing-joints-from-within-the-promise-of-regenerative-medicine" target="_blank">regenerative medicine</a>, these therapies use injections in the knee or hip to naturally stimulate the body to produce collagen and rejuvenate tissue. In a <a href="https://pubmed.ncbi.nlm.nih.gov/28334196/" target="_blank"><i>British Medical Bulletin</i> meta-study</a>, 82 percent of patients with mild to moderate osteoarthritis of the knee were satisfied with prolotherapy, which uses dextrose injections. Platelet-rich plasma injections use centrifuged platelets from the patient’s body, and have been used by athletes like Tiger Woods and Rafael Nadal to treat sports injuries.</div><div><br><br></div><div><i>Ronica O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.</i></div><div><br><br><h3><b>Supplements for Suppleness</b><br><br></h3><div><div class="image-with-caption image-main"><img alt="" src="//cdn2.locable.com/uploads/resource/file/762737/fill/700x0/supplements-for-suppleness.jpg?timestamp=1600723004"><div class="small"><p></p><p>lblinova/AdobeStock.com<br></p><p></p></div></div><p> </p><b>Glucosamine and chondroitin.</b> Research suggests this combo relieves pain, improves joint mobility and slows arthritic damage to the joints. One study found it benefits up to 70 percent of people with knee arthritis, and a large multinational trial found the mixture to be as effective at reducing pain, stiffness and swelling in knee osteoarthritis as the nonsteroidal anti-inflammatory drug (NSAID) celecoxib. It appears most suited for treating moderate to severe pain and takes two months to take effect. <br><br></div><div><b>SAMe.</b> This naturally occurring S-adenosyl-L-methionine molecule builds strong joints by delivering sulfur to cartilage, and research shows it may be as effective as aspirin and ibuprofen at improving joint function. It takes a month to take effect, but doesn’t have the side effects of NSAIDs. It’s also been shown to lower depression. <br><br></div><div><b>Avocado soybean unsaponifiable (ASU).</b> Routinely used to treat osteoarthritis in Europe, ASU improves symptoms of hip and knee osteoarthritis (OA) and reduces or eliminates the use of NSAIDs, a meta-analysis concluded; it also appears to reduce OA’s progression.</div><br><br><h3><b>National Chiropractic Health Month</b></h3><br><div class="image-with-caption image-main"><img alt="" src="//cdn1.locable.com/uploads/resource/file/762738/fill/700x0/national-chiropractic-health-month.jpg?timestamp=1600723090"><div class="small"><p>jopanuwatd/AdobeStock.com</p></div></div><p> </p><div>The <a href="https://www.acatoday.org/" target="_blank">American Chiropractic Association</a> (ACA) has designated October as National Chiropractic Health Month to raise public awareness of the importance of musculoskeletal health and the benefits of chiropractic care and its natural, whole-person, patient-centered and drug-free approach to health and wellness.<br><br></div><div>This year’s theme is <a href="https://www.acatoday.org/News-Publications/Publications/ACA-Blogs/ArtMID/6925/ArticleID/1584/National-Chiropractic-Health-Month-Help-America-Prevent-MSK-Conditions-While-Adapting-to-the-New-Normal" target="_blank">Active and Adaptive</a>, focusing on helping people adapt to the new normal of the COVID-19 pandemic. The ACA states, “Many people are moving less, and some are experiencing pain as a result.” This year’s focus encourages people to adjust to the challenges of staying fit and pain-free with a smaller lifestyle footprint by becoming more mindful of movement and posture, and by highlighting tips and strategies to help them adapt in healthy ways.</div><div> </div><div>Find a searchable directory of chiropractors at <a href="https://handsdownbetter.org/find-a-doctor/" target="_blank">HandsDownBetter.org/find-a-doctor</a>. </div></div><br><br><h3><b>Pain Relief with Chiropractic</b></h3><br><div class="image-main"><div class="image-with-caption image-main"><img alt="" src="//cdn1.locable.com/uploads/resource/file/762739/fill/700x0/pain-relief-with-chiropractic-focus.jpg?timestamp=1600723152"><div class="small"><p>kei907/AdobeStock.com</p></div></div><p> </p></div><div>In addition to the traditional chiropractic focus on adjusting the spine to ease joint pain, many doctors today are using a wide array of approaches to ameliorate hip and knee pain, whether the cause is an injury, inflammation, arthritis or another chronic condition.</div><div><br></div><div>Determining the cause is the first step, says chiropractor Derrell Blackburn, senior manager of chiropractic relations and training for <a href="https://www.thejoint.com/" target="_blank">The Joint Chiropractic</a>, a nationwide chain of 500 clinics. If both hips or knees go bad, he says, it’s probably due to aging. If the problem involves a hip or knee on one side, “the underlying truth is overuse or compensation,” which can be helped by realigning the sacroiliac joint or pelvic girdle. <br><br></div><div>Chiropractor Gil Kentof, of the <a href="https://www.calldrgiltn.com/" target="_blank">Dr. Gil Center for Back, Neck, and Chronic Pain Relief</a>, in Franklin, Tennessee, first recommends that patients with hip pain join a basic yoga class, find a good video or search “hip stretches” online and exercise according to what they research five times a week. “If there is no improvement in three weeks, or if there is more pain while doing the exercises, an examination is in order to determine the origin of the pain and the best treatment option,” he says.<br><br></div><div>The exam often includes X-rays and sometimes an MRI. Treatment options can include specific chiropractic adjustments, deep tissue laser therapy, stem cell injections into the hip joint and in severe cases, a referral for surgery, but, “Surgery is always a last resort,” he says. For knees, “Good success has been obtained with stem cell treatment and platelet-rich plasma injected into the knee,” he advises. “This procedure is performed by our medical team and is minimally invasive with very little downtime.” He also suggests that knee-pain patients stretch their hamstrings, quadriceps and calves on a regular basis and use a pull-on brace or ice packs for temporary relief.</div><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:6e4b1eb4-3f86-4533-bbed-f58c577c64262020-09-22T12:09:02-04:002023-02-28T17:53:05-05:00Coronavirus as a Calling2020-09-30 09:30:00 -0400Gregg Levoy<div>Not to diminish the fact that we’re dealing with a serious and worldwide epidemiological threat, the pandemic can be transmuted into golden opportunities, especially if we follow the sometimes blind spiritual instinct that tells us this crisis—indeed each of our individual lives—has purpose and meaning, and that we need to act on this impulse despite the temptation to back down and run for cover. Here are four ways to respond to the call of these turbulent times:<br><br></div><div><b>Use it as a reset.</b> For months, it has been impossible to conduct busyness-as-usual, and we may be left with unaccustomed time on our hands. But like the asteroid that ushered out the dinosaurs and gave the mammals underfoot a shot at prominence, once the thunder lizards of everyday busyness and distraction are sidelined, parts of us that are normally overshadowed may be given an entrance cue—not just projects we’ve back-burnered in deference to the daily grind, but deeper thoughts and feelings about our priorities, the status quo, work/life (im)balance or our inner life. The better part of valor and wisdom may lie in asking, “What can I learn here?” rather than, “How can I overcome this?”<br><br></div><div><b>Consider it a powerful meditation.</b> Meditation teachers tell us that distractions aren’t obstacles, they are the meditation, so that we say to ourselves, “Ah, the dog-bark meditation,” or “Ah, the weed-whacker meditation.” The same with the coronavirus. Approach it not just as a distraction from our goals and how it can block our intentions, but as a vehicle of meditation itself: How do we feel, what wants to emerge and what do we truly know?<br><br></div><div><b>Appreciate it as connective tissue in society.</b> We’re seeing firsthand how our individual actions can affect those around us, for better and for worse, and that we depend on one another for survival. Washing our hands and sheltering in place are acts of both self-care and community care. In the weeks following 9/11 when the fiction of our invulnerability was so shockingly revealed, many of us began holding doors open for strangers, spending more time with our kids, honking less and listening more. Life’s fragility, our fragility, woke us up to our need for each other. Now that social isolation is suddenly forced on us, it reminds us how precious those connections are.<br><br></div><div><b>Approach it as a reminder of mortality.</b> The pandemic is a perfect opportunity to practice the fine and fearsome art of non-attachment, because life will ultimately ask us to surrender everything. “We all owe God a death,” Shakespeare wrote. We can use this time to clarify what’s important and how to best use our precious nick of time. When we strip ourselves of any illusions of immortality, we are thus free to live our lives to the fullest.</div><div><br><br></div><div><a href="https://gregglevoy.com/" target="_blank"><i>Gregg Levoy</i></a><i> is the author of </i>Callings: Finding and Following an Authentic Life<i> and </i>Vital Signs: The Nature and Nurture of Passion<i>, and a regular blogger for </i><a href="https://www.psychologytoday.com/us/blog/passion" target="_blank">Psychology Today</a><i>.</i></div><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:8e6ea5a2-4720-44cf-9110-42a7befe30832020-09-22T13:27:25-04:002023-02-28T17:53:03-05:00Cancer-Free Pets: Five Ways to Help Keep Them Healthy2020-09-30 09:30:00 -0400Karen Shaw Becker<div>Veterinarians are seeing cancer in more and younger pets these days than ever before. According to the <a href="https://www.avma.org/resources/pet-owners/petcare/cancer-pets" target="_blank">American Veterinary Medical Association</a>, approximately one in four dogs will develop cancer at some point in life, including almost half of dogs over the age of 10. But taking practical steps can help lower a pet’s risk.<br><br></div><div><b>Don’t allow a dog or cat to become overweight.</b> Studies show that restricting the number of calories an animal eats prevents and/or delays the progression of tumor development across species. Fewer calories cause the cells of the body to block tumor growth, whereas too many calories can lead to obesity, which is closely linked to increased cancer risk in humans.<br><br></div><div>There’s a connection between too much glucose, increased insulin sensitivity, inflammation and oxidative stress, all factors in obesity and cancer. It’s important to remember that fat doesn’t just sit in a pet’s body harmlessly—it produces inflammation that can promote tumor development.</div><div><br><b>Feed an anti-inflammatory diet.</b> Anything that creates or promotes inflammation in the body increases the risk for cancer. Current research suggests cancer is actually a chronic inflammatory disease fueled by carbohydrates. The inflammatory process creates an environment in which abnormal cells proliferate.<br><br></div><div>Cancer cells require the glucose in carbohydrates to grow and multiply, so work to eliminate this cancer energy source. Carbs to remove from a pet’s diet include processed grains, fruits with fructose and starchy vegetables like potatoes.<br><br></div><div>Keep in mind that all dry pet food (“fast food”) contains some form of potentially carcinogenic, highly processed starch. It may be grain-free, but it can’t be starch-free because it’s not possible to manufacture kibble without using some type of starch. The correlation between consuming fast foods and cancer has been established in humans, so it’s wise to incorporate as much fresh, unprocessed food into an entire family’s diet as can be afforded.<br><br></div><div>Cancer cells generally can’t use dietary fats for energy, so high amounts of good-quality fats are nutritionally beneficial for dogs fighting cancer, along with a reduced amount of protein and no carbs—basically a ketogenic diet.<br><br></div><div>A healthy diet for a pet is one that’s anti-inflammatory and anti-cancer, and consists of real, preferably raw, whole foods. It should include high-quality protein, including muscle meat, organs and bones. It should also include high amounts of animal fat, high levels of EPA and DHA (omega-3 fatty acids) and a few fresh-cut, low-glycemic veggies. This species-appropriate diet is high in moisture content and contains no grains or starches.<br><br></div><div>Also make sure the diet is balanced following ancestral diet recommendations, which have much more rigorous standards (higher amounts of minerals and vitamins) than the current dietary recommendations for pets. A few beneficial supplements like probiotics, medicinal mushrooms, digestive enzymes and super green foods can also be very beneficial to enhance immune function.<br><br></div><div><b>Reduce or eliminate a pet’s exposure to toxins and minimize chronic stress.</b> These include chemical pesticides like flea and tick preventives, lawn chemicals linked to cancer (weed killers, herbicides, etc.), tobacco smoke, flame retardants, household cleaners and air-scenting products like candles and plug-ins. Because we live in a toxic world and avoiding all chemical exposure is nearly impossible, a periodic detoxification protocol can also benefit a pet.<br><br></div><div>Research points to the benefits of identifying and removing sources of chronic stress in an animal’s life. Focusing on providing environmental enrichment and opportunities for dogs to just be dogs (play, sniff and run) on a daily basis is important in keeping them happy and healthy.</div><div><br><b>For dogs, especially a large or giant breed, hold off neutering or spaying until the age of 18 months to 2 years. </b>Studies have linked spaying and neutering to increasing cancer rates in dogs. Even better, investigate alternative ways to sterilize a pet without upsetting their important hormone balance.<br><br></div><div><b>Refuse unnecessary vaccinations.</b> Vaccine protocols should be tailored to minimize risk and maximize protection, taking into account the breed, background, nutritional status, lifestyle and overall vitality of the pet. Vaccines may cause cancer, and titer testing is a responsible way to ensure a pet has adequate immunity in place of over-vaccinating on an annual basis.</div><div><br></div><div><br><i>Karen Shaw Becker, DVM, a proactive and integrative veterinarian in the Chicago area, consults internationally and writes </i><a href="https://healthypets.mercola.com/" target="_blank">Mercola Healthy Pets</a>.</div><div><br><br><h3><b>10 Classic Symptoms Not to Ignore</b></h3><div><br></div><div><div class="image-with-caption image-main"><img alt="" src="//cdn3.locable.com/uploads/resource/file/762886/fill/700x0/cancer-free-cat.jpg?timestamp=1600795727"><div class="small"><p>serejkakovalev/AdobeStock.com</p></div></div><div class="image-main"> </div>Dogs and cats can develop cancer almost anywhere in the body, which is why the symptoms vary depending on the tissues and organs involved and the severity of the disease. Make an appointment with a veterinarian if a pet displays any of these warning signs of cancer.<br><br></div><div><b>1. Unusual swellings that don’t go away or that grow. </b>The best way to discover lumps, bumps or swelling on a dog or cat is to pet them.<br><br></div><div><b>2. Sores that won’t heal.</b> Non-healing sores can be a sign of infection or cancer and should be evaluated by a veterinarian.<br><br></div><div><b>3. Weight loss.</b> Illness could be the reason a pet is losing weight when it isn’t on a diet.<br><br></div><div><b>4. Loss of appetite.</b> Reluctance or refusal to eat is a sign of possible illness.<br><br></div><div><b>5. Bleeding or discharge.</b> Bleeding can occur for a number of reasons, most of which signal a problem. Unexplained vomiting and diarrhea are considered abnormal discharges, as well.<br><br></div><div><b>6. Offensive smell.</b> An unpleasant odor is a common sign of tumors of the anus, mouth or nose.<br><br></div><div><b>7. Difficulty eating or swallowing.</b> This is a common sign of cancers of the mouth or neck.<br><br></div><div><b>8. Reluctance to exercise or low energy level.</b> This is often one of the first signs that a pet is not feeling well.<br><br></div><div><b>9. Persistent lameness. </b>There can be many causes of lameness, including nerve, muscle or bone cancer.<br><br></div><div><b>10. Difficulty breathing, urinating or defecating. </b>These symptoms should be evaluated by a veterinarian as soon as possible.<br><br></div><div>Many of these symptoms also occur with other disorders and diseases, but any pet showing one or more of these signs needs prompt veterinary attention.</div></div><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:ded62074-294c-4a88-9668-e0e6a26967c82020-09-08T14:20:48-04:002020-12-02T01:38:46-05:00Manage Bowel Disease to Reduce Dementia Risk2020-09-30 09:00:00 -0400Rachael OppyThe 3 million Americans dealing with inflammatory bowel disease (IBD), which includes ulcerative colitis and Crohn’s disease, may also suffer twice the risk of dementia, a new <a href="https://www.bmj.com/company/newsroom/inflammatory-bowel-disease-linked-to-doubling-in-dementia-risk/" target="_blank">study in the journal <i>Gut</i></a> suggests. Taiwanese researchers tracked 1,740 IBD patients for 16 years and compared their cognitive health to that of 17,420 other adults without IBD. They found that IBD patients had more than three times the rate of all types of dementia—5.5 percent versus 1.5 percent—compared to those without IBD; after removing other factors like age and underlying conditions, they concluded that IBD doubled dementia risk. Of all the dementia types, the risk for Alzheimer’s disease was greatest: those with IBD were six times as likely to develop it than were those without the disease. Also, people with IBD were diagnosed with dementia seven years earlier, at age 76 rather than 83. The study on the gut-brain axis aligns with others in indicating that chronic inflammation and imbalanced gut bacteria are potential contributors to cognitive decline. “The identification of increased dementia risk and earlier onset among patients with IBD suggest that [they] might benefit from education and increased clinical vigilance,” wrote the study’s authors.<hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:06716ccb-8f9f-4ea3-9199-68c88e3105372020-08-05T17:09:38-04:002021-03-31T16:25:50-04:00Try Foot Reflexology After Heart Surgery2020-08-31 09:30:00 -0400Rachael Oppy<div>A brief, hands-on reflexology treatment after a major heart operation can have a significant impact, scientists at <a href="https://www.sciencedirect.com/science/article/abs/pii/S1744388119307686#!" target="_blank">Iran’s Tabriz University of Medical Sciences report</a>. Immediately following coronary bypass surgery, 60 of 120 male patients received a 15-minute foot reflexology treatment from nurses. The researchers found that foot reflexology decreased patient agitation and reduced the average amount of time spent on a ventilator.</div><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:ccfb7c29-a508-4e57-8c39-67be14b8c5ee2020-08-20T14:20:22-04:002021-03-31T16:25:49-04:00Oak Wood Extract Can Lessen Post-Surgical Effects2020-08-31 09:30:00 -0400Rachael Oppy<div>Hysterectomy surgery is sometimes necessary and may result in postoperative fatigue, headache, nausea, depression or pain. In a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230691/" target="_blank">study reported in the journal <i>Nutrients</i></a>, researchers from Slovakia’s Comenius University gave 66 women recovering from a hysterectomy either a placebo or 300 milligrams of oak wood extract. Eight weeks later, those given the oak wood extract had lower oxidative stress, better energy and mood, and a greater ability to perform physical tasks and participate in social activities compared to the placebo group, which mostly saw declines in those areas.</div><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:5086b71a-b7a9-43b1-8a6a-0154c2ae83c22020-08-20T15:27:00-04:002021-03-31T16:24:30-04:00Consider Mindfulness for Multiple Sclerosis2020-08-31 09:30:00 -0400Rachael Oppy<div>Mindfulness training may help the estimated 1 million Americans with multiple sclerosis (MS) manage their emotions and process information quicker, according to a new <a href="https://news.osu.edu/mindfulness-training-shows-promise-for-people-with-ms/" target="_blank">study from Ohio State University</a>. Researchers split 62 people with MS into three groups. The mindfulness group learned such practices as focusing on the breath and doing mental “body scans”. A second group underwent adaptive cognitive therapy training with computerized games that focused on skills like paying attention, switching focus and planning. The third group was a control. After four weeks, those in the mindfulness group were more likely to report being better able to handle their emotions than those in the other groups. The mindfulness group also had higher levels of cognitive processing speed, a reduction in the time it takes to complete mental tasks, along with increased understanding and response times.</div><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>