CommunityTable

Stressed Out?

by Joel Lopez, MD

Hi everyone! A lot of things have happened since I last wrote. Globally, locally, as well as personally. With all the events that are going on around us, one wonders “how can I be safe, stay healthy and vibrant?” I don’t have all the answers but for starters, I would suggest not to worry. Indeed, the popular song, “Don't worry, be happy” is so appropriate for our times.

Anyway, worry, anxiety or “stress” could affect our delicate systems especially our endocrine or hormonal system. In fact, stress is a major cause of chronic ailments or physical/mental health disorders. How does our body cope with stress? It does so primarily through our adrenal glands, a pair of endocrine glands that sit on top of the kidneys. Each adrenal gland is divided into two functionally distinct zones, namely the adrenal cortex (which produces corticosteroids and further classified into mineralocorticoids, glucocorticoids and androgens) and the adrenal medulla (produces the catecholamines).

For today’s discussion, let’s focus on the glucocorticoids (also known as cortisol). Cortisol is normally secreted in a circadian rhythm. Secretion is highest in the morning around 8 am and , followed by a gradual tapering off through the rest of the day, the lowest level being around midnight. Chronic stress typically causes elevation of cortisol initially  until the adrenals get “depleted”, at which point, cortisol levels start declining. Again, it’s all about hormonal balance. Too much or too little of a hormone (or a nutrient or a neurotransmitter, for that matter), could lead to ill health. Therefore, it’s important to keep everything in balance or homeostasis. In Chinese medicine terms, it’s about yin and yang. In future blog entries, I’ll discuss better ways to manage stress.

Bend Your Way To Fitness

This interview was done by our parent company, The American College for Advancement in Medicine (ACAM) with Yoga Therapist, Katie Sheldon. Read on to see how yoga may benefit your life.

ACAM: Please tell me a little bit about your background.

Sheldon: I went to school for Public Health at Tulane University in New Orleans and I focused on Community Health Science, specifically chronic disease prevention and treatment using holistic therapies. I created a chronic disease prevention program for my thesis, which I implemented at a non-profit in Santa Ana for lower-income Hispanic mothers. This program was a 6-week health education course that also supplemented with yoga to help the mothers get in touch with their bodies and to also empower them with tools to improve their health. The course topics included: heart disease, diabetes, stress reduction, relaxation, nutrition, detoxification, and overall health and happiness. It was a very successful program, I evaluated it giving the moms pre and post tests. All of the participants increased their health knowledge and were able to modify a few health behaviors over the course of the 6 weeks. Overall their stress levels decreased by 24% from the beginning to the end of the program on an overall aggregate basis, and 100% of the moms that participated in the program said they would take yoga if it was offered there. 

That’s how I started integrating health education with yoga therapy. From there I went on to complete a two-year yoga therapy program at Loyola Marymount University in Los Angeles, followed by a teacher-training program in Sedona, which is a 200-hour yoga program. I’ve also been working for St. Joseph’s Health Systems for several years doing consulting work and I teach yoga at Soul at Home.

ACAM: What is Yoga Therapy?

Sheldon: Yoga therapy is basically a one-on-one approach to yoga. I have clients that come to me with a specific or persistent health issue, where they can’t go to a regular yoga class. Often they have herniated discs, spinal stenosis, fibromyalgia or some type of cancer where if they went to a regular class they could hurt themselves because the teacher doesn’t know what’s going on with every single person’s body. A physical therapist would do an assessment of looking at their body structurally, their range of motion, or whatever the presenting issues are. A yoga therapist is different where we evaluate all aspects of the being. I’ll look at a client’s mental and emotional states, his/her stress levels, nutrition, relationships, and sleeping patterns. I look at all different layers of the being, not just the physical. Then I create a yoga therapy program for them that seeks to create balance on multiple levels. I’ve had clients that I see once a week for years. I have a client that has two types of cancer and a very stressful job and I’ve crafted a specific program to meet her needs and she swears by it, this is her time to help her heal and connect with her body. 

ACAM: Tell me about Soul at Home.

Sheldon: Soul at Home is viewed as a community center for wellness. We’re located in Tustin, California and we’ve been here for four years. Soul at Home started out as a series of seminars to help people change their space at home, because health and wellness starts in the home - if your house is cluttered and out of balance, it doesn’t promote communication and your hobbies, therefore you’re not going to feel very good. So David and Debby, the owners of Soul at Home, started going to people’s houses, to transform the space so that it served as more of a sanctuary, a place that improved communication, so people could do the hobbies and activities that they love with their friends and family. 

From there they started adding on meditation, yoga and other aspects to help people transform their lives. We have a large store front which is great because it brings in people that normally wouldn’t do yoga. They come here and they shop, they want to buy things for their house or friends or family and then they think, “What’s yoga?”

Here at Soul at Home we created a yoga approach that basically means: yoga is for everybody, regardless of your age, health condition, cultural background, or religion. We have a lot of classes that are very gentle in nature and therapeutic. We have people with very specific chronic conditions that can come in and do yoga in a chair and still receive the benefits of yoga. We don’t do any chanting, we don’t use incense or different things that are cultural triggers for people. We have no Buddhas, crosses or anything religious because we want this to be a place for wellness and healing for everybody regardless of where they come from. We can’t emphasize enough that this is a wellness center that is all-inclusive for anyone that walks in the doors. 

Our yoga program has grown significantly over the last 4 years, we’ve expanded to a third studio, and we now have over 90 classes a week, which makes us the largest studio in Orange County. We also have a wellness spa with 3 treatment rooms, where we offer services such as massage therapy, acupuncture, nutritional counseling, hypnotherapy, life-coaching, and energy medicine. We have a lot of clients come to our wellness spa that are undergoing chemotherapy. They have amazing results and they eventually transition into gentle yoga, meditation and restorative classes. So, we try to create a friendly, healing environment, for people that are going through different things. 

ACAM: Tell me more about your clientele at Soul at Home.

Sheldon: We have a lot of clients that are diabetic or suffering with weight issues and with that heart disease is obviously co-related. We have very skilled teachers that know how to modify poses for people with specific health issues. So, we always ask at every class, is there anyone with specific injuries or health conditions that we need to be aware of, so we can actually craft the class to the needs of the students and offer modifications so that anyone that comes in can find a yoga practice that fits them. 

ACAM: What kind of yoga classes does Soul at Home offer?

Sheldon: Our yoga program is very diverse, we offer a wide array of very specific classes. We’re really unlike traditional gyms or traditional yoga studios that are just for the advanced practitioner that wants to get a workout. That’s not us. We view yoga as a mind, body science to help people look within and become more conscious of how their bodies feel. We’re so disconnected from our bodies, we run around from Point A to Point B focusing on the external all day long. Yoga provides that time and space for people to really look within and say, ‘Wow, I had no idea I was holding so much tension in my neck and shoulders,’ or, ‘I had no idea my spine was restricted in these ways.’ So, it’s important for us to create specific classes for people with different conditions. 

Stress-Free Holidays

by Joel Lopez, MD, CNS

Are you stressed out because of the coming holidays? With the economic recession practically affecting everyone nowadays, it’s a good time to re-examine why we’re celebrating this season. The Christmas holidays usually invoke images of family, fun and laughter. In recent years however, this season has become more equated with gifts and/or shopping, otherwise known as consumerism. This is widely promoted in all forms of media, unfortunately. How do you avoid this often-times self-induced stress and really enjoy this very important time?

First off, it’s good to remember the reason why we’re celebrating (“Jesus is the reason for the season”, as others have aptly put it). Secondly, it’s a time to be thankful for all the blessings in one’s life. It helps to focus on the positive in life. Additionally, there are things that you could do to manage stress better. These include having nutritious meals, eating slow cooked meals (rather than fast food), getting enough rest and/or sleep, and taking “adaptogens” or nutrients that help the adrenals such as rhodiola, ashwaghanda, holy basil and ginseng. Nutrients such as B complex (pantothenic acid in particular), vitamin C and Magnesium all help with adrenal function.

Other activities that could help reduce stress include massage, exercise, meditation, prayer, volunteering and socializing with family and friends. Finally, there’s a book called “The Art of Doing Nothing”. In this book, it gives suggestions on how to use your time productively, whether you’re at home or at work.

Enrich Your Life & the Life of Others with a VolunTourism Trip

Ever heard of VolunTourism before? It's pretty much what it sounds like, the words "volunteer" and "tourism" put together - enjoying a new locale, while providing that population with needed assistance. What a great idea; exploring a new place and learning about a new culture, all while contributing to a region that needs your help!

With the growing number of complications facing our world, such as, poverty, coral reef health, climate change and developmental issues, more and more people are looking for ways to do their own part to help the atrocities going on around the globe.

VolunTourists basically fall into three categories, ages 25 and under, 25-50, and over 50. Each group has their own reasons for participating in voluntourism. The first group is in the discovery process. They're learning about the world, while they're discovering themselves at the same time. Perhaps members of this group were brought up with an awareness of the various problems affecting the world, or maybe while in school they developed a passion for helping other nations in need. Whatever brought them to VolunTourism, this is a group of energetic individuals eager to explore and learn; a great demographic to get involved in such a cause. The second age segment is searching for life-meaning amidst the daily routine of work and family. These individuals are a little more mature, have seen more of life, perhaps have fallen into a rut and are longing for more from their lives. A VolunTourism trip could be just what these people need to enrich their lives and to satisfy their need for more from their lives. The final group is striving to develop and maintain life purpose following retirement or in preparation thereof, also an approppriate group to get involved. People in this age group often have a wealth of time on their hands that they never had before while raising children and working. Participating in a VolunTourism voyage may be exactly what they need to regain a sense of purpose in the world.

Once you've decided to commit yourself to a VolunTourism trip, there are a few questions and issues you need to address.

1. What preferences and aversions do you have? Heat vs. cold; altitude vs. sea level; being able to speak a language vs. not; sleeping in a tent vs. five-star accommodations; food with which you are accustomed vs. food that is unique and different; "I want to keep some room between me and the destination" vs. "I want to immerse myself in the culture, etc." How far do you want to travel? How much do you want to spend?
2. Start slowly. The world is a large place. Don’t think you have to take the most exotic VolunTourism journey immediately. Look for some shorter, less expensive jaunts to locations nearer to your hometown. Get a feel for this kind of travel so that when you do make a larger financial investment, you have a very good understanding of what you are seeking and why.
3. Finally, you may have a particular social cause or issue that you would like to address through your efforts. Make sure that you have conducted some initial research on this cause or issue so that you are informed to a degree that allows you to make decisions as to whether the manner in which an organization addresses the issue is in alignment with your personal and philosophic views on the subject.                                                                                                                               

If VolunTourism sounds like it is for you, here are a few organizations you may want to look into:

Earthwatch Institute - www.earthwatch.org

On an Earthwatch expedition you will work with leading environmental researchers on critical issues such as, Biodiversity, Coral Reef Health, Indigenous Cultures, Sustainability, Habitat Loss and Climate Change.
They offer teen, group and family expeditions. Their trips come in a variety of locales, price ranges and activity levels. 

Take for example - Earthwatch's Climate Change at the Artic's Edge: 

On the Expedition: Help show how much and how fast climate change is affecting the Arctic — and what that means for the entire planet. In this inimitable Arctic landscape, you’ll study climate change at sites ranging from the tundra into the forest by monitoring changes affecting the gases stored in these peat-rich ecosystems. Summer and fall teams will use ground-penetrating radar, microclimate dataloggers, and soil coring to measure the permafrost’s organic carbon levels. You’ll also live-trap small mammals, evaluate growth rings in trees and shrubs through sampling, and monitor plant development. February teams will experience the Arctic’s edge in its most dramatic season. Traveling by gamutik (sled) towed by snowmobiles, you’ll classify ice crystals, and measure snowpack thickness, density, and temperature. You can also learn how to build an igloo and sleep in it comfortably, even when the temperature outside is -30 or -40 degrees Celsius.

Meals and Accommodations: You’ll be based at the Churchill Northern Studies Center, featuring dramatic scenery and a dome for watching the Arctic sky, where you may catch a glimpse of the Northern Lights. You’ll stay in dormitory rooms with up to eight beds in each, a quiet lounge for reading, and shared modern washroom facilities with hot showers. Meals will be provided by the Center’s cafeteria and will be varied, typically including a choice of salads, desserts, and a vegetarian alternative, along with fresh breads and evening snacks.

Trip Duration: 10 - 11 days

Cost: $2995 - $3395: Covers your room and board, on-site transportation and field equipment expenses. Does not cover your travel to the rendezvous site.

PEPY Tours - pepytours.com

PEPY Tours offers responsible adventure travel options which fund educational programs throughout Cambodia. They offer bicycle tours in South East Asia, experiential education trips for school groups, and custom high end tours for travelers looking to learn more about development issues.

An example PEPY Tour - PEPY Ride VI 

On the Tour: PEPY's most adventurous and challenging tour yet, gives participants an opportunity to travel to corners of the country rarely visited by tourists. Starting in Siem Reap, home to Cambodia’s most admired temples, share the stunning sights of the Angkor Wat temple complex with students from PEPY’s partner schools in rural Chanleas Dai. Despite living just 65km from the amazing ancient temples, this will be the first time many of these students will have seen their national heritage site. This is a chance for you to learn from them about Cambodia’s education system and the country's current issues, which affect their lives.

Leaving behind the hectic bustle of touristy Siem Reap, you'll go north around the top of the immense Tonle Sap Lake to areas close to the Thai border, where illegal migration is rampant. Meet the PEPY education team to learn about how migrations to Thailand are effecting schools and the development of communities in rural areas as well as have a chance to learn more about the programs PEPY's funding is supporting.

Group Size: 5-12 people 

Grade: Strenuous. The tour includes medium to high level physical activity such as 100+ km cycling days, long treks or the like. Good level of fitness is recommended. 

Accommodation: The best fit each place has to offer. In smaller towns, that might mean a basic hotel with hot water and a fan (PEPY supports the use of fans rather than AC!). In bigger towns and cities we put our guests up at a mix of mid-range hotels supporting responsible travel. 

Transport: mountain bike, tuk-tuk, pick-up truck 

Length: 22 days 

Pricing: For trip prices and further information, please contact info@pepytours.com 

Sources:

1.  VolunTourism FAQs. http://www.voluntourism.org/inside-faqs.html

2.  Earthwatch Institute. http://www.earthwatch.org/

3.  PEPY tours. http://pepytours.com/

 

Depression Hurts, Holistic Medicine Can Help…..

by Joel Lopez, MD, CNS

Depression is not as uncommon as you think. That’s why there’s a slew of ads on prime time TV pouting drugs that address this problem. There’s no doubt that medications do help people but the truth is, it doesn’t help everyone especially those who have chronic health problems. Antidepressants won’t bring optimal results if there are underlying issues such as low thyroid function, low testosterone levels in men, hormonal imbalance in women (low estrogen or progesterone), vitamin (vitamin D, B complex) or mineral (Magnesium) deficiencies, and gut issues (leaky gut, dysbiosis), among others.

Depression is not merely due to imbalance in brain chemicals. It can also be due to problems going on in the body. That’s why it’s important not to separate the mind from the body (or one part of the body from the rest of the body, for that matter). It’s important to address the root cause/causes of the problem if one expects to achieve optimal, long-lasting results. Then, a holistic approach should be employed that takes factors such as diet, nutritional supplements, stress-reduction, optimal sleep, adequate exercise, social activities, spiritual practices and  hormone balance, etc. into consideration.

Everybody is unique or different. Therefore, a cookie-cutter or one-size-fits-all approach to treating depression (or any other illness) won’t work. A program that considers each person’s biochemical individuality would go a long way in obtaining great results.

What is Energy Healing?

Source: Healing in America. http://www.healinginamerica.com/healing/what-energy-healing  

Spiritual Energy Healing - sometimes referred to as Energy Medicine - is the channeling of healing energies from an external source through the healer to the client. It re-energizes and relaxes patients to enable their own natural resources to deal with the illness or injury in the best possible way. By "attuning" to this energy and with empathy and intent, the healer directs the energy -- usually through the hands -- to the client, either directly or indirectly through distant healing.

Our own bodies are designed to heal themselves, - they have the intelligence to do this, but often we become depleted or have "energy blocks" which prevent our bodies working and healing as they should. Our immune system becomes weakened.

This can be caused by many factors - such as stress, the environment, food, emotional issues etc and the healing energy will gently unblock those areas where the energy is stagnant -- thus allowing our bodies to start functioning correctly again.

It's a little bit like a car with a flat battery- sometimes it needs a boost from another car battery to kick it back into life!

Clients receiving healing tend to experience relaxation, peace, tingling, heat or coolness -- all indications that something is happening -- energy is starting to flow.

Healing can be given for any illness, stress or injury as it is completely natural, has no side effects, and is complementary to other therapies. The medical diagnosis of the illness is irrelevant to the outcome -- indeed, under our Code of Ethics, healers are not allowed to diagnose -- but the healing energy will find its' way to wherever it is needed most at the time.

We are building on over 50 year's of success of England NFSH - The Healing Trust, empowering people to prevent and heal illness and lead to happier, more peaceful and balanced lives. It is our belief and experience that anyone can learn to heal, and we are creating partnerships with medical professionals so that complementary and alternative medicine, like energy or spiritual healing, can become integrated into mainstream medicine.

The client's medical doctor is always in charge of the patient; the healer simply supplements or complements any other treatment or therapy.

More and more people are now receiving spiritual energy healing as a way of maintaining health - preventing illness - which is much more desirable than waiting until we become ill before seeking help.

Aside from its value in relieving pain and restoring function, healing is notable for initiating improvements in patients attitudes, clarity of thought, and improving their quality of life.

About Healing in America: A non profit organization, offering energy healing development programs across the US, helping people to heal themselves and to develop their healing gift. It provides a professional structure for people new to healing as well as for existing practitioners of other modalities offering ongoing support. Visit their website at: www.healinginamerica.com

Building a Healthy Marriage

 

Remember the days before you were married? When your heart skipped a beat every time you saw each other, when things were exciting and new, before the kids came along? It's important to keep things fresh in order to maintain a long-lasting, love-filled, healthy marriage.

The more relationship skills you develop and the more time you invest in your commitment, the more your marriage will become all that you hoped it would be. Everybody's life is hectic, but it's important to dedicate attention and care to your marriage in order for it flourish.

Qualities Of A Healthy Marriage

• Are growing in friendship and respect as well as love for each other
• Share many interests and activities together
• Are trusting and trustworthy, are interpersonally honest yet tactful
• Are interested in and respect each other's work
• Try to share and make monotonous work interesting, such as household chores
• Have a mindset which sees problems as challenges to be solved
• Engage in healthy physical activities - get adequate nutrition, exercise and sleep

Tips For A Life-Long, Happy Marriage

• A romantic "Date Night" once a week
• Regular kisses and cuddling to keep the magic alive
• Say "I love you" at least once everyday
• Maintain regular contact throughout the day, even while at work, through phone calls, text messages and e-mail
• Surprise weekend getaways a few times a year

Benefits For Couples In Healthy Marriages

• Emotionally and physically healthier
• Have better relationships with their children
• Wealthier
• Women feel more satisfied in their relationships
• Men experience more sexual satisfaction in their relationships and an increase in stability of employment

Benefits For Children

• More likely to attend college
• More likely to succeed academically
• Emotionally and physically healthier
• Have a better relationship with their parents
• Decreased chance for divorce

Benefits For Communities With A Higher Percentage Of Healthy Marriages 

• Higher rates of physically and emotionally healthy citizens
• Higher rates of educated citizens
• Lower domestic violence rates
• Higher property values
• Decreased need for social services

The evidence is in, happy and healthy marriages are good for everyone. Plan a special surprise for your spouse this weekend! Remind your husband or wife that he or she is your number one priority, perhaps a romantic, home-cooked healthy meal from Community Table! 

Sources:

1. The Center for Relationship Enrichment. www.nwamarriages.com

2. Long-lasting Love in Marriage. www.healthy-marriage.com/articles/45/360-long-lasting-love-in-marriage.html

3. Qualities of a Healthy Marriage. www.umaryland.edu/counseling/selfhelp/marriage.html

4. Benefits of Healthy Marriages. www.acf.hhs.gov/healthymarriage/benefits/index

Just Breathe...

 

by Joel Lopez, MD, CNS

It seems like a very simplistic advice but breathing can actually help a lot of conditions, not just lung problems. Breathing, before anything else, is much more than the intake of oxygen or the release of carbon dioxide. In Ayurvedic medicine, it is believed that during the process of breathing, your brain actually scans what’s going on in the rest of the body. When a person breathes in a shallow manner, then they’re not able to fully scan their body. When that happens, the central computer (our brains) cannot do it’s job of coordinating what goes on in the rest of the body. Such is the interconnectedness of the mind and body that the concept that each part of the body functions independently is crap, for the lack of a better word. Breathing is very important. Unfortunately, we often take this for granted. We sometimes focus too much on diet or hydration, to the detriment of learning proper breathing techniques. Although we may last for weeks without food or a few days without water, there’s only a few precious minutes that we can survive without (breathing) air. It’s important to take deep, diaphragmatic breaths (similar to that of a baby’s). Benefits include lowered stress levels, better sleep, and overall better health. Now, take some deep breaths ……

Nutrients to Unplug and Recharge Your Body and Mind

 by Hyla Cass, MD 

Stress seems inevitable, and takes its toll on our health and well-being. Do you recognize any of these signs?

Stress Check 
• Do you have difficulty relaxing? 
• Do you feel irritable? 
• Do you have a dry mouth and sweaty palms?
• Do you worry about little events of the day and are unable to shut your mind off?
• Do you take on too much?
• Do you eat quickly?
• Do you have problems sleeping?

A "yes" to any of these is a sign that you are under stress, and at risk for stress-related health problems.

Fight or Flight -- The Stress Response
We need a certain amount of stress to keep us motivated, but too much can seriously affect our health. It mobilizes the body's "fight-or-flight response", which prepares us to cope with emergencies. Triggering the release of stress hormones adrenalin and cortisol from our adrenal glands, it increases our respiration and heart rate, elevates blood pressure, and raises blood sugar levels.

This worked fine when we were running from lions and tigers. However, as much as we'd like to, we can't run from our office, our stalled car, or our crying baby-- so we can end up with stress-related conditions such as headaches, heartburn, neck or shoulder pain, cold hands and feet, stomach "knots" or "butterflies," fatigue, anxiety attacks, or substance (including food) abuse. Research shows that stress also depresses immune function, making us more vulnerable to infectious diseases, and even, cancer.

Fortunately, there are many natural substances that support the body in handling the hassles of everyday life, and can help us to relax and de-stress.

Natural Support 
Stress depletes the body of vital vitamins and minerals that are needed for the smooth running of the nervous system, and for the production of stress hormones. The more stressed we are, the more quickly we become deficient. Make sure you take enough of the following:

B vitamins: Take a multiple vitamin/ mineral formula with at least 25 mgs each of vitamins B1 (thiamin), B3 (niacin), B6 (Pyridoxine). By taking the B vitamins in combination with each other, you ensure that you don't create a relative deficiency of any. The entire vitamin - mineral complex will also support your overall metabolism. Women taking birth control pills can become depleted in B6 and Vitamin C - so be sure to supplement!

Vitamin C: This vital vitamin supports our immune system and adrenals. Since we are unable to manufacture it in our bodies, we need to take at least 1000 mg per day, and more during stress or when dealing with illness.

Magnesium: This vital mineral is often deficient in stress. Take 200-400 mgs daily, which may be found in some high potency multiple vitamin/ mineral formulas, or just add it to your supplement regimen. A hot Epsom Salts (magnesium sulfate) bath is another good way to get your magnesium, since it's well absorbed through the skin.

Amino Acids: 5-HTP is a precursor to serotonin, the feel-good, calming brain chemical that helps you to relax as well. Great for curbing carb cravings, too. Take 50-200 mg daily.

L-theanine is the calming amino acid in green tea that counteracts the caffeine content, and helps you feel relaxed and focused at the same time. 100-300 mg daily.

GABA, glutamine, glycine: By enhancing your levels of GABA, the brain's chill chemical, all 3 aminos, are calming.

Herbs:

Valerian (Valeriana officinalis)

Another favorite for the treatment of stress is valerian, sometimes referred to as "Nature's Valium." Like the Valium-type drugs, valerian acts on the brain's GABA receptors, with similar tranquilizing effects, but without their side effects.

Using standardized extract (0.8 percent valeric acid), the dose is 50-100 mg, two to three times daily for relaxation. To help you fall asleep, take 150-300mg about 45 minutes before bedtime.

Adaptogens

Found in all traditional medicine systems except Western medicine, adaptogenic herbs provide an overall boost to our system, especially to the adrenal glands, and can help return the body to a normal, balanced state. Such adaptogens as Siberian ginseng, rhodiola, reishi mushroom and ashwagandha can increase stamina, improve physical and mental function, enhance mood, and protect against infections, toxins, exhaustion, and other negative effects of stress.

For one-stop shopping for many of these nutrients, take a multi/vitamin mineral and check out my CALM formula to chill, or Nightly CALM with added valerian for sleep. Then for enhanced energy, without overstimulation, see my adaptogen-containing Energy Balance  formula. All are available at my website's health store.

Summary:

Besides these supplements, your best tools for handling stress are these lifestyle suggestions:

1. Sufficient sleep
2. Exercise: aerobic, resistance-training, and stretching
3. Healthy diet, with minimal sugar, caffeine, and alcohol
4. Relaxation breaks throughout the day, even if it's a few minutes of deep breathing
5. Realistic expectations of what you are able to accomplish
6. A good support network of friends and family

Adapted from my book, 8 Weeks To Vibrant Health 

Visit Dr. Cass's website at www.cassmd.com

Controlling Pain With Alternative Remedies

Beyond drugs, beyond exercise, beyond simply getting better are other ways to control pain. Typically referred to as complementary alternative medicine, many people consider their use to be common sense.

• At the top of the list is the ancient practice of meditation. A number of studies suggest it can help people feel less pain. In one study, published in May in the journal Pain, people who had some experience with mindful meditation were subjected to bouts of pain. Those who had more experience with meditating showed less activity in certain parts of their brain as they anticipated pain.

•The Alexander Technique, which emphasizes body coordination and awareness, was shown to reduce pain in people with chronic or recurring low back pain. In that study, published in the British Journal of Medicine in 2008, 579 patients with lower back pain were randomly assigned to receive normal care, massage, six Alexander Technique lessons or 24 Alexander Technique lessons. Half of each group were also randomly assigned to an exercise program. Those who combined exercise with Alexander Technique lessons had less pain than those in other groups.

•Video games presented in a virtual reality format have potential as well, helping children feel less pain while being stuck with an intravenous needle. In that research, some children wore a helmet that covered their head and showed an engaging game while a control group of kids went through standard care. All children were blocked from seeing their arms. The control group had a fourfold increase in pain intensity compared with the children who watched the video games.

Jeffrey Gold, director of the Pediatric Pain Management Clinic at Childrens Hospital Los Angeles, presented the study at the American Pain Society's annual scientific conference last year and says there may be more at work than a significant distraction. Gold is now conducting a study, funded by the National Institutes of Health, that uses functional MRIs to test the effects of virtual reality on the brain.

"Virtual reality is not a panacea — you're going to have to practice this and create new patterns in the brain," Gold says. "If you're able to train a person over several sessions, you may change the neurochemistry, and that's going to have a more permanent effect on the brain's ability to modulate pain."

Source: Published  July 5, 2010 in LA Times. Controlling Pain With Alternative Remedies. Stein, Jeannine.