How to talk to your daughter or son about his or her changing body....

July 31, 2013

How to Talk to Your Daughter About Her Body

Posted: 07/30/2013 5:33 pm

How to talk to your daughter about her body, step one: Don't talk to your daughter about her body, except to teach her how it works.

Don't say anything if she's lost weight. Don't say anything if she's gained weight.

If you think your daughter's body looks amazing, don't say that. Here are some things you can say instead:
"You look so healthy!" is a great one.

Or how about, "You're looking so strong."

"I can see how happy you are -- you're glowing."

Better yet, compliment her on something that has nothing to do with her body.

Don't comment on other women's bodies either. Nope. Not a single comment, not a nice one or a mean one.

Teach her about kindness towards others, but also kindness towards yourself.

Don't you dare talk about how much you hate your body in front of your daughter, or talk about your new diet.

In fact, don't go on a diet in front of your daughter.

Buy healthy food. Cook healthy meals.

But don't say, "I'm not eating carbs right now."
Your daughter should never think that carbs are evil, because shame over what you eat only leads to shame about yourself.

Encourage your daughter to run because it makes her feel less stressed.

Encourage your daughter to climb mountains because there is nowhere better to explore your spirituality than the peak of the universe.

Encourage your daughter to surf, or rock climb, or mountain bike because it scares her and that's a good thing sometimes.


Help your daughter love soccer or rowing or hockey because sports make her a better leader and a more confident woman.

Explain that no matter how old you get, you'll never stop needing good teamwork.

Never make her play a sport she isn't absolutely in love with.

Prove to your daughter that women don't need men to move their furniture.

Teach your daughter how to cook kale.

Teach your daughter how to bake chocolate cake made with six sticks of butter.

Pass on your own mom's recipe for Christmas morning coffee cake. Pass on your love of being outside.

Maybe you and your daughter both have thick thighs or wide ribcages.

It's easy to hate these non-size zero body parts.

Don't. Tell your daughter that with her legs she can run a marathon if she wants to, and her ribcage is nothing but a carrying case for strong lungs.

She can scream and she can sing and she can lift up the world, if she wants.

Remind your daughter that the best thing she can do with her body is to use it to mobilize her beautiful soul.


This post originally appeared on hopeave.wordpress.com.

Regular Sex Can Make You Look 7 Years Younger, Scientist Says 

The Huffington Post  |  By Cavan Sieczkowski Posted: 07/12/2013 12:16 pm EDT 

Expensive creams, painful facials and surgical procedures might all be for nought. A new study claims a healthy sex life is the real secret to looking younger.

Exploratory research conducted by Dr. David Weeks, a British consultant clinical psychologist and former head of old age psychology at the Royal Edinburgh Hospital, says regular sex can make both men and women look five to seven years younger, the Telegraph reported earlier this month. Intercourse causes the release of the human growth hormone, which makes skin look more elastic, among other biological reactions.

The 58-year-old has spent 10 years quizzing thousands of men and women of all ages, the Daily Mail notes. Respondents between the ages of 40 and 50 who looked younger reported having sex 50 percent more often, amounting to three times per week as opposed to two.
Weeks says pleasure from the act is a "crucial factor" in preserving youth.

While speaking with the British Psychological Society in May, Weeks explained sex might not only make someone look younger, but it could also prolong one's lifespan.

"[T]he quality of sexual expression maintained in older adults is a predictor of good general health and well-being," he said. "In a Welsh heart disease study from 1997, the mortality risk was 50 per cent lower in the group of men with high orgasmic frequency (twice a week or more) than in the group with low frequency."

“Sexual satisfaction is a major contributor to quality of life, ranking at least as high as spiritual or religious commitment and other morale factors, so more positive attitudes towards mature sex should be vigorously promoted," he added. “Sexuality is not the prerogative of younger people and nor should it be.”

Back in 1999, Weeks found regular sex came in only second to physical and mental activity as factors most important for retaining youth. At the time, he noted loving intercourse with a consistent partner was the most beneficial.

"Casual sex would bring a lot of the detrimental things to staying youthful such as anxiety and the absence of security. Both those things are associated with a loss of youth," he told the BBC.

Benefits relating to sex have long been documented (and celebrated) over the years. Thinking about doing the deed can lead to better critical thinking performance. It can reduce pain, decrease stress and boost immunity. Practitioners of bondage, discipline, sadism and masochism (BDSM) have been shown to have better mental health than those less kinky.

Wanna look refreshed and glowy? A safe alternative to Botox, face lifts or peels....And NO, I don't use that many needles...!

 'Cosmetic' acupuncture is the newest weapon in the anti-ageing war, but can it really give you a facelift? Or does it just leave you with pins and needles? 

By Frances Childs
PUBLISHED: 18:23 EST, 23 June 2013 | UPDATED: 19:23 EST, 23 June 2013

Out of the corner of my left eye, I can see the red tip of a long needle protruding rather alarmingly from my cheek.

If I look down I can see another needle, this one stuck into my chin, and I daren't move my head in case I dislodge or snap off the needles sticking out of the top of my head and both temples.

I resemble a human pin cushion. I am lying in a pristine white room in a clinic in central London, only just daring to watch as acupuncturist Samara Reid gently taps super-fine, sharp needles into my flesh. It doesn't hurt, there's just a slight tingle as each of the 25 needles sinks in.

Needle work: Frances underwent facial acupuncture to improve the quality of her skin

Once Samara has finished, I lie still, reflecting on the fact that I've willingly subjected myself to this bizarre experience.

I am having facial acupuncture because, put simply, I am terribly vain and at 44 I am becoming increasingly depressed about losing my looks. The turning point came recently when an idiot on the train asked me to move my son's bag.

The man he thought was my son was a complete stranger of at least 30 years old. I was already concerned about my drooping jaw line and deepening crevices, but now I had confirmation that urgent action was required. If I did nothing, I'd soon be mistaken for my seven-year-old's grandma!

'That's it. I'm having Botox,' I later wailed to my friend Lisa, who has a suspiciously taut face. She looked shocked, but not, alas, at the idea that my face needed a bit of strategic intervention.

 

'Botox is so passé. Facial acupuncture is where it's at,' she told me, confiding that regular sessions keep her looking rejuvenated.

'Cosmetic' acupuncture is the latest weapon in the anti-ageing war, and a favourite among stars such as Angelina Jolie, Gwyneth Paltrow and Jennifer Aniston.

Like me, these A-listers are past the first flush of youth. Unlike me, they have glowing, smooth, impossibly perfect complexions.

Samara Reid, who has been a facial acupuncturist for more than two decades, says there has been a rise in those wanting the treatment in recent months.

'It's driven by a fear of fillers and Botox,' she says. 'Clients are looking for natural solutions to the ageing process. People don't really want to inject poison into their faces.'

Before and after: Frances looks fresher after undergoing three sessions of acupuncture

Practitioners claim acupuncture can reduce wrinkles, eliminate fine lines, lift sagging skin and improve skin colour and texture. Its effects last for about three months, and it only takes about 45 minutes. What's not to like?


Acupuncture is a form of ancient Chinese medicine in which fine needles are inserted into the skin at certain points on the body. It originated more than 2,000 years ago, and is used to treat everything from backache to migraines and fertility problems. Some acupuncture - though not cosmetic - is even funded by the NHS.

But how can sticking needles into the skin improve our faces?

Samara explains that when needles are inserted at pressure points, energy and endorphins are released. This minor trauma improves blood flow and stimulates cell re-growth.

'We put needles in at vortex points where energy is travelling to and from organs along lines we call meridians,' she explains. 'When energy flows more efficiently, circulation is improved, helping the body rejuvenate.

'Traumatising the skin by inserting tiny needles will also encourage the production of healing collagen, the protein which the body uses to keep the skin youthful and elastic.'

'When I look in the mirror, I am pleasantly surprised. I can't say my face looks younger, but it definitely has a glow which it lacked before.'

It certainly sounds convincing.

When I arrive at the Hale Clinic, my nerves swell into full-blown panic when Samara tells me to remove my shoes and tights. 'But I'm having a facial!' I protest.

Samara says she works on the whole body, not just the face. I tell her that I hate my feet, but Samara insists she needs access to them as the feet and hands contain the calming and cleansing meridians, and before she can work on my face these must be activated.

'Come on. I've seen worse,' she says encouragingly, before tapping a needle between my big toe and the one next to it. It doesn't hurt, though once the needles are in I can feel a faint tingling sensation.
One by one, she inserts ten needles in my feet, legs, and hands before putting 15 more into my face, head and temples. The experience makes me slightly queasy. But then, suddenly, I relax.

Samara explains: 'The needles between your toes increase blood flow around your body. They target the kidneys and cleanse the system.'

The needles in my legs will help the energy flow to my digestive system which is sluggish, she adds. This accounts, in part, for my grey complexion. 

Ancient heritage: Over 2,000 years old, acupuncture is a form of Chinese medicine that treats everything from backache to migraines and fertility problems

I try to ignore the needles while Samara taps them around my hair line, my mouth and between my eyebrows. She explains that the blood flow and oxygen to these areas will be increased. 'The skin will then plump out and regenerate,' Samara promises.

When they're removed 30 minutes later I am slightly disoriented, as though I've had a few gin and tonics. Apparently this is normal, the result of a release of feel-good endorphins.

When I look in the mirror, I am pleasantly surprised. I can't say my face looks younger, but it definitely has a glow which it lacked before.

Feeling uncharacteristically relaxed, I head off into rush hour. Even an hour-long train delay doesn't send me into my customary paroxysms of fury. I simply smile beatifically.

The next morning, I take a long, hard look at my face in the mirror. My skin looks smoother and my complexion appears brighter. I've definitely got more colour. But the most extraordinary change is that I feel totally angst-free. For the first time in months, I haven't woken up fretting.

My second session is less daunting than the first, and even baring my feet feels like less of a challenge.

The session goes smoothly, I leave, and by 9pm that evening I can barely keep my eyes open. I feel as though I've done a two-hour workout and slope off to bed. I then have one of the best night's sleep I can ever remember.

The unusual dreamy feeling stays with me days later. Even as I'm trying to hit a deadline past midnight I feel oddly carefree.

After three sessions, I can see a definite improvement. My skin is rosier and clearer, my cheeks plumper. The lines around my mouth are less visible, and my forehead unfurrowed.
I look healthier, with a much better complexion than someone whose staple diet consists of doughnuts and coffee deserves.

Samara recommends a further seven to ten sessions for maximum benefit. At £80 a session, facial acupuncture isn't cheap, but compared to around £295 for Botox, it's worth it for the relaxation alone.

Meanwhile, I know I'll never again look like I did in my 20s, but I am at least rediscovering the carefree attitude of my youth.

You Ate It? Negate It!

You Ate It? Negate It! Summer Indulgence Edition

Before you take a bite of your favorite treats, learn what you would have to do to burn off their calories

By Jessica Smith

1 Cup Vanilla Soft Serve Ice Cream

382 calories = 60 minutes hiking
*Calorie burn totals are based on a 140-pound woman and may vary based on fitness level, body composition, and exact intensity.

1/2 Rack Homemade BBQ Ribs

450 calories = 85 minutes kayaking

2 12-Ounce Beers

307 calories = 42 minutes jogging

1 Glass Sangria

285 calories = 65 minutes doubles tennis

14 Tortilla Chips and 1/4 Cup Guacamole

400 calories = 35 minutes full-court basketball

1 Cup Homemade Potato Salad

358 calories = 60 minutes waterskiing

1 Lobster Roll

590 calories = 66 minutes mountain biking

Grande Starbucks Hazelnut Frappuccino with Whole Milk and Whipped Cream

390 calories = 50 minutes Zumba

1 Funnel Cake

760 calories = 75 minutes hardcore racquetball

1 Kentucky Fried Chicken Original Recipe Chicken Breast

360 calories = 41 minutes Ultimate Frisbee

The debate between Gua Sha and Graston Technique....both have their place, is my conclusion

Gua Sha: Another Form of Mechanical Load

By Warren Hammer, MS, DC, DABCO

Every technique that creates compression or tensile stretch to soft tissue creates a mechanical load that is necessary for tissue change. Gua sha represents another form of mechanical load on soft tissue that claims healing results and, like all other soft-tissue methods, begs for research to prove its value.

Arya Nielsen, PhD, adjunct faculty in the Department of Integrative Medicine at New York Beth Israel Medical Center, Continuum Center for Health & Healing, and a strong proponent of gua sha, wrote an interesting article in the January 2009 issue of the Journal of Bodywork and Movement Therapies (JBMT).1 
She states that often the literature incorrectly describes the results of gua sha as causing battery trauma, bruising, burns, dermatitis, pseudo bleeding and even hematoma.

Although gua means to "scrape" or "scratch" in Chinese, the skin always remains intact and there are no abrasions. Sha represents the "transient therapeutic petechiae." The extravasated blood appears as red macula and fades to ecchymosis immediately, blending into an ecchymotic patch. The scraping reveals blood stasis and its use removes blood stagnation that is considered pathogenic, thereby promoting normal circulation and metabolic processes. Gua sha lets blood from the tissue and is not let from the skin.²

This method originated in Asia and is used today in East Asian medicine and by acupuncturists. Nielsen mentions its use for colds, flu, fever, heatstroke, asthma, bronchitis and emphysema, as well as musculoskeletal problems including fibromyalgia to severe strain. Improving blood stasis and sha may even be significant in asymptomatic subjects who are considered healthy.
A recent study using laser Doppler imaging was used to make sequential measurements of the microcirculation of surface tissue before and after gua sha treatment³ in order to relieve pain. 

The result was a fourfold increase in microcirculation for the first 7.5 minutes following treatment and a significant increase in surface microcirculation during the entire 25 minutes of the study period following treatment. There was a decrease in myalgia not only locally but also in sites distal to the treated areas. The authors stated that the distal area of relief was not due to a distal increase in microcirculation and asserted, "There is an unidentified pain-relieving biomechanism associated with gua sha."
Recent theories based on tensegrity and the fascial continuum help to explain distal results from localized mechanical load. Ingber, who has written much on our tensegrity structure,⁴ demonstrates how living cells and tissues sense and respond to mechanical stresses and in the rearrangement of the structure become mechanochemical transducers, whereby mechanical signals create chemical responses affecting local and distal parts of our structure.
Fibroblasts are the chief cell in the extracellular matrix and reproduce the extracellular matrix upon being loaded; it is thought by Langevin, et al.,⁵ that the existence of a cellular network of fibroblasts within loose connective tissue may have considerable significance, as it may support as-yet unknown bodywide cellular signaling systems. She states that fascia may serve as a bodywide mechanosensitive signaling system with an integrating function similar to the nervous system. Regarding gua sha and GT, increasing the microcirculation may stimulate platelets which release growth factors related to the healing of tissue.

Graston Technique (GT) has been compared with gua sha, and I have even heard some say that GT adopted the gua sha concept. GT was initially used on a postsurgical knee. It is extremely doubtful that the discoverers were at all familiar with gua sha, but even if they were, the GT application is significantly different. GT research has been directed toward the musculoskeletal system and its effect on various soft-tissue conditions. New studies are continually appearing demonstrating how it may be affecting soft tissue. It has its own protocol and uses instruments of different weights, shapes, and sizes to conform to the bodily contours. Its stainless-steel vibratory effect is used to detect restricted areas after functional tests are performed to determine the involved location.

While both methods can create petechiae, the stroking is not performed in the same manner. GT often achieves results without creating any petechiae at all. GT uses at least seven types of strokes, while gua sha repeats a stroke in one direction about 4-6 inches long specifically to create "therapeutic" petechiae.¹
A variety of instrument angulations and pressures may be used in GT depending upon the area of the body treated.

Doctors trained in both methods realize the vast differences. Both methods have their place and there is some obvious overlap, but the differences between the methods are significant. At present, all soft-tissue loading methods are still in their infancy regarding research as to how they affect our structure and function. Einstein referred to a unifying theory of the universe. Hopefully, there might someday be one for soft tissue.

References

1. Nielsen A. Gua sha research and the language of integrative medicine. JBMT, January 2009;13,63-72.
2. Nielsen A. Gua Sha: A Traditional Technique for Modern Practice. Edinburg: Churchill Livingstone, 2002.
3. Nielsen A, Knoblauch N, Dobos G, et al. The effect of gua sha treatment on the microcirculation of surface tissue: a pilot study in healthy subjects. EXPLORE: The Journal of Science and Healing, September 2007;3(5):456-66.
4. Ingber DE. Tensegrity: the architectural basis of cellular mechanotransduction. Ann Rev Physeal, 1997;59:575-99.
5. Langevin H, Cornbrooks CJ, Taatjes DJ. Fibroblasts form a body-wide cellular network. Histochem Cell Biol, 2004;122:7-15.

 A little Background:

Graston Technique

From Wikipedia, the free encyclopedia

Graston Technique (GT) is a trademarked therapeutic method for diagnosing and treating disorders of the skeletal muscles and related connective tissue. The method employs a collection of six stainless steel tools of particular shape and size, which are used by practitioners to palpate patients' bodies in order to detect and resolve adhesions in the muscles and tendons.^[1] Practitioners must be licensed by the parent corporation in order to use the Graston Technique trademark or the patented instruments.^[2]

Criticism

The Graston Technique has not been rigorously scientifically tested and its evidence basis and assumptions are considered questionable by physician Harriet Hall.^[3]
However several examples of Graston treatment have been tested in combat sports where scars and contusions are common.^[4

Gua Sha

From Wikipedia, the free encyclopedia

 

Gua Sha as practiced in Bali, Indonesia

Gua sha (Chinese: 刮痧; pinyin: guā shā), literally "Scrape Sand" in Chinese (more loosely, "to scrape away disease by allowing the disease to escape as sandy-looking objects through the skin"), is a form of folk medicine. Sometimes referred to as "spooning" or "coining" by English speakers, it has also been given the descriptive French name, tribo-effleurage.^[1]

The Vietnamese term for this practice is cạo gió. This term translates roughly "to scrape wind", as in Vietnamese culture "catching a cold" or fever is often referred to as trúng gió, "to catch wind".
The origin of this term is the Shang Han Lun, a ~220 CE Chinese Medical text on cold induced disease - like most Asian countries China's medical sciences were a profound influence in Vietnam, especially between the 5th and 7th Centuries CE.^[2] Cạo gió is an extremely common remedy in Vietnam and for overseas Vietnamese. There are many variants of cạo gió.
Some methods use oil balm and a coin to apply pressure to the skin. Others use a boiled egg with a coin inserted in the middle of the yolk. The egg is wrapped in a piece of cloth and rubbed over the forehead (in the case of a fever) and other areas of skin. After the rubbing, when the coin is removed from the egg, it will appear black.

It is also used in Indonesia. It is a traditional Javanese technique, known as kerikan (lit., "scraping technique") or kerokan, and it is very widely used, as a form of folk medicine, upon members of individual households.

Technique

Gua sha involves repeated pressured strokes over lubricated skin with a smooth edge. Commonly a ceramic Chinese soup spoon was used, or a well worn coin, even honed animal bones, water buffalo horn, or jade. A simple metal cap with a rounded edge is commonly used.

In cases of fatigue from heavy work, a piece of ginger root soaked in rice wine is sometimes used to rub down the spine from head to feet.

The smooth edge is placed against the oiled skin surface, pressed down firmly, and then moved down the muscles—hence the term tribo-effleurage (i.e., friction-stroking)—or along the pathway of the acupuncture meridians, along the surface of the skin, with each stroke being about 4–6 inches long.
This causes extravasation of blood from the peripheral capillaries and may result in sub-cutaneous blemishing (ecchymosis), which usually takes 2–4 days to fade. Sha rash does not represent capillary rupture (petechiae) as in bruising, as is evidenced by the immediate fading of the markings to echymosis, and the rapid resolution of sha as compared to bruising.

The color of sha varies according to the severity of the patient's blood stasis—which may correlate with the nature, severity and type of their disorder—appearing from a dark blue-black to a light pink, but is most often a shade of red.
Practitioners tend to follow the tradition they were taught to obtain sha: typically using either gua sha or fire cupping. The techniques are sometimes used together.^[3]

Healthcare Medicine Institute

Acupuncture Regulates the Nervous System - New Research

01 June 2013 

 

New evidence demonstrates acupuncture activates specific regions of the brain for the treatment of specific diseases. Investigators from the Acupuncture and Moxibustion Department of Beijing Hospital of Traditional Chinese Medicine also find that acupuncture regulates neurotransmitters as a mechanism to modulate autonomic nervous system responses. The review article notes that further investigation is required to differentiate the effects of specific acupuncture points versus the medicinal effects elicited by needling along the acupuncture meridians.

The review focused on a great body of modern research and uncovered many of the mechanisms by which acupuncture exerts its medicinal effects on human health. 
The study noted that numerous new research investigations have shown that acupuncture is effective for the treatment of autonomic nervous system related disorders including epilepsy, anxiety, PCOS (polycystic ovarian syndrome), infertility and cardiovascular disorders. 
Additional research demonstrates that acupuncture regulates the autonomic nervous system thereby modulating blood pressure, pupil size, muscle activities, heart and pulse rates, HRV (heart rate variability) and skin conductance and temperature.

The research finds correlates between biomedical and Chinese Medicine theories. The study notes that acupuncture’s ability to regulate Yin and Yang translates into the biomedical view that acupuncture regulates the flux between the sympathetic and parasympathetic divisions of the autonomic nervous system. 

Specifically, they cite the ability of acupuncture to regulate parasympathetic activity is directly related to stimulation of the De-Qi (arrival of Qi) sensation associated with acupuncture needle manipulation.
Numerous studies demonstrate that acupuncture regulates the autonomic nervous system by affecting specific activities in the hypothalamus, medulla oblongata, ventrolateral periaqueductal gray and dorsomedial prefrontal cortex of the brain. In the hypothalamus, for example, needling acupuncture point ST36 regulates the expression of neuronal nitric oxide synthase. 
Electroacupuncture has been shown to affect serotogenic projections in the medulla oblongata and contributes to acupuncture’s ability to regulate cardiovascular activity. Electroacupuncture also activates neurons within the medulla oblongata. These responses are elicited by verum acupuncture and not from control groups receiving only sham acupuncture. In the midbrain, electroacupuncture excites neurons and plays a role in the midbrain’s modulation of blood pressure.

Many other findings were verified by the systematic review. Electroacupuncture has been shown to heal impaired gastric motility and dysrhythmic slow waves by regulation of vagal nerve activity.  The nerve activity was affected by acupuncture’s ability to affect opiod pathways. Acupuncture’s ability to decrease the heart rate, however, was shown to be elicited by its ability to activate GABAergic neurons and not opioids in one of the reviewed studies. The investigators note that this finding is confirmed by other research showing that acupuncture’s effects on opioid receptor mediated transmission is not responsible for slowing the heart rate. As a result, the investigators suggest that acupuncture may exert its medicinal effects by many types of neurotransmitters. The investigators also cited numerous studies showing that acupuncture activates enkephalinergic neurons in several different brain regions.

Amino acids have also been shown to respond to acupuncture stimulation. Electroacupuncture at acupuncture points P5 and P6 directly activates vesicular glutamate transporter 3 (VGLUT3), a protein that mediates the uptake of glutamate into synaptic vesicles. VGLUT3 is found in the amygdala, cerebellum, hippocampus, medulla, spinal cord and thalamus and is involved in biological processes such as hearing, ion transport, neurotransmitter transport and sodium transport. The research notes that studies point to glutamate and GABA involvement in the mechanism by which acupuncture exerts a regulatory affect on the autonomic nervous system.

The investigators reviewed over 75 modern studies on the medical effects and actions by which acupuncture exerts its effects on human health. They note that specific acupuncture points elicit specific biological processes and that sham acupuncture controls do not demonstrate the same effects as verum acupuncture points. They suggest that future research is needed to determine if it is the individual acupuncture point that exerts a specific function or it is the acupuncture meridian on which the acupuncture is located.

Reference:
Li, Qian-Qian, Guang-Xia Shi, Qian Xu, Jing Wang, Cun-Zhi Liu, and Lin-Peng Wang. "Acupuncture Effect and Central Autonomic Regulation." Evidence-Based Complementary and Alternative Medicine 2013 (2013).

HealthCMi

 

Healthcare Medicine Institute

Acupuncture Stops Pain Via Brain Pathways

03 June 2013 

 

New research confirms that acupuncture reduces pain levels. Investigators discovered that electroacupuncture decreases pain by regulating the expression of several proteins in the hypothalamus, a part of the brain responsible for autonomic nervous system, endocrine and limbic system functions. A total of 17 hypothalmic proteins demonstrated significant changes as a result of electroacupuncture stimulation for the treatment of pain.

 

The acupuncture points chosen for the study were ST36 (Zusanli) and GB34 (Yanglingquan). Electroacupuncture at these points effectively reduced pain, enriched three gene ontologies and regulated the glycolysis-gluconeogenesis-hexose metabolism pathway. The researchers note that the data demonstrates that electroacupuncture lessens pain through the “regulation of expression of multiple proteins in the hypothalamus.”

These findings are consistent with other research on the relationship between acupuncture and brain chemistry. Researchers discovered that electrical and manual acupuncture “improve menstrual frequency and decrease circulating androgens in women with polycystic ovary syndrome (PCOS).” Acupuncture caused normalization of estrogen activity and decreased excessive androgen levels. Electroacupuncture demonstrated changes in the central opioid receptors of the hypothalamus suggesting that it may be “mediated by central opioid receptors….” Manual acupuncture demonstrated changes in the steroid receptors of the hypothalamus suggesting that it “may involve regulation of steroid hormone-peptide receptors.”

Another study focusing on acupuncture’s ability to reduce carpal tunnel pain discovered a brain pathway by which acupuncture exerts its therapeutic results. The researchers measured brain responses to neuropathic pain using fMRI technology. Acupuncture caused significant activation of the hypothalamus and greater deactivation of the amygdala. The researchers concluded that acupuncture benefits chronic pain sufferers “through a coordinated limbic network including the hypothalamus and amygdala.”

A weight loss study found that acupuncture controls the expression of leptin, a hormone that regulates appetite and metabolism. The investigators observed that “electroacupuncture treatment led to a reduction of body weight, decrease in the plasma leptin levels, and an increase in leptin receptor expression in the hypothalamus.” The researchers continue, “Our results suggested that regulating the expression of leptin and the leptin receptor might be one of the molecular mechanisms underlying the reduction of body weight in diet-induced obese rats by electroacupuncture treatment.”
Similar findings show that acupuncture regulates the hypothalamus-pituitary-adrenal-axis. Researchers discovered that the application of electroacupuncture to acupoint ST36 reduces the production of stress induced hormones via this cortical pathway. 
Acupuncture prevented sympathetic nervous system elevations via the NPY pathway and also prevented elevations in ACTH and CORT.

Reference:
Gao, Yonghui, Shuping Chen, Qiuling Xu, Kan Yu, Junying Wang, Lina Qiao, Fanying Meng, and Junling Liu. "Proteomic Analysis of Differential Proteins Related to Anti-nociceptive Effect of Electroacupuncture in the Hypothalamus Following Neuropathic Pain in Rats." Neurochemical research (2013): 1-12.
Electrical and manual acupuncture stimulation affects estrous cyclicity and neuroendocrine function in a DHT-induced rat polycystic ovary syndrome model. Yi Feng1,2, Julia Johansson1, Ruijin Shao1, Louise Mannerås Holm1, Håkan Billig1, Elisabet Stener-Victorin1,3 . Experimental Physiology. DOI: 10.1113/expphysiol.2011.063131.
PAIN. Volume 130, Issue 3 , Pages 254-266, August 2007. Hypothalamus and amygdala response to acupuncture stimuli in carpal tunnel syndrome. V. Napadow, N. Kettner, J. Liu, M. Li, K.K. Kwong, M. Vangel, N. Makris, J. Audette, K.K.S. Hui. July 2006.
Meirong Gong et al, Am. J. Chin. Med. 40, 511 (2012). DOI: 10.1142/S0192415X12500395. Effect of Electroacupuncture on Leptin Resistance in Rats with Diet-Induced Obesity. Meirong Gong. Xinjun Wang. Zhen Mao. Qinhua Shao. Xiaoren Xiang. Bin Xu. Department of Acupuncture and Moxibustion, Nanjing University of Traditional Chinese Medicine, Nanjing, China.
Eshkevari, Ladan, Eva Permaul, and Susan Elisabeth Mulroney. "Acupuncture Blocks Cold Stress-Induced Increase in Hypothalamus-Pituitary-Adrenal Axis in Rat." Journal of Endocrinology (2013).

New Research - Acupuncture Is Better For Migraines Than Drugs

30 March 2013 

New research demonstrates that acupuncture is more effective than valproic acid for the treatment of migraines. 
A randomized study of 100 migraine patients were divided into an acupuncture group and a valproic acid group. The acupuncture study group received a total of 20 acupuncture treatments and the valproic acid group was administered a regular dose of 600mg per day. 
An additional 10mg of Rizatriptan was made available to both groups for acute migraine attacks. 
The acupuncture group required less Rizatriptan and had significantly lower pain intensity levels due to migraines than the valproic acid group. In addition, the acupuncture group showed no adverse side effects whereas the valproic acid group showed 47.8% rate of adverse side effects. 

The researchers concluded that acupuncture is more effective for the treatment of migraines and has no adverse side effects.

Acupuncture TreatmentThe migraine study measured outcomes six months after the acupuncture treatments had been completed. The humanitarian implications of these finding suggest that acupuncture may be the primary choice of care for the treatment of migraines given its ability to provide long lasting relief. The difference between acupuncture and drug therapy is that the migraine study showed a lasting and enduring effect over time whereas medications provide only partial, temporary pain relief.
In related news, researchers from the University of California, San Francisco recently released findings from a study showing acupuncture having the same efficaciousness as morphine in its ability to control pain. This reveals how acupuncture provides immediate pain relief in addition to the long lasting results demonstrated in the migraine study. In another study of 17,922 patient outcomes, researchers concluded that acupuncture is effective for the treatment of neck and back pain, shoulder pain, osteoarthritis and headaches. Published in the Archives of Internal Medicine, researchers concluded that acupuncture is effective for the treatment of chronic pain.
Although studies continue to show that acupuncture is one of the most effective treatments for migraines, many insurance companies do not cover acupuncture therapy but instead cover less effective drug therapies. 
Questions remain as to how acupuncture will be integrated into the healthcare system within the United States of America. Recent healthcare legislation requires states to implement more comprehensive standards for insurance company healthcare policies, including requirements for the inclusion of preventative medicine and better standards for the treatment of pain. 
As a result, states including California and Maryland have co-opted existing health insurance plans that include acupuncture care as the statewide standard such that all small group and individual health insurance policies written or re-upped in 2014 will include acupuncture benefits.

While the new federal healthcare legislation has encouraged more comprehensive statewide standards of care, the demand for better patient outcomes and protocols for the treatment of pain is decades old. The Joint Commission, which accredits hospital and healthcare organizations, has long required medical facilities to upgrade treatment protocols for pain management. 
Recent studies now point to acupuncture inclusion across the healthcare system to meet growing requirements for expedient, effective pain relief. The growing body of evidence now shows that acupuncture is not only effective for the treatment of pain but is also more effective than existing drug therapies. However, most insurance policies cover only drug therapies and require out-of-pocket payments by patients for acupuncture therapy. 
There is an apparent disconnect between the science, politics and business of medicine. That disconnected gap, however, is shrinking and acupuncture begins its integration into standards of care within conventional medical protocols nationwide.

References:
Facco, E., et al. "Acupuncture Versus Valproic Acid In The Prophylaxis Of Migraine Without Aura: A Prospective Controlled Study." Minerva anestesiologica (2013).
Goddard, Greg. "Acupuncture (ST 36) Reduces Jaw Open Reflex in a Rat: A Pilot Study." (2013).

Vickers AJ, Cronin AM, Maschino AC, et al. Acupuncture for Chronic Pain: Individual Patient Data Meta-analysis. Arch Intern Med. Published online September 10, 2012.

Acupuncture for Arthritis

By: Diane Joswick, L.Ac., MSOM


Arthritis is one of the most pervasive diseases in the United States and is the leading cause of disability. According to the Centers for Disease Control and Prevention one out of every three Americans (an estimated 70 million people) is affected.
For most people arthritis pain and inflammation cannot be avoided as the body ages. In fact, most people over the age of 50 show some signs of arthritis. Joints naturally degenerate over time. Fortunately, arthritis can often be managed Acupuncture and Oriental Medicine.

What is Arthritis?
Arthritis isn't just one disease; it's a complex disorder that comprises more than 100 distinct conditions and can affect people at any stage of life. Two of the most common forms are osteoarthritis and rheumatoid arthritis. While these two forms of arthritis have very different causes, risk factors, and effects on the body, they often share a common symptom—persistent joint pain.

Osteoarthritis (OA) is the most common form of arthritis in the United States, affecting an estimated 21 million adults. OA begins with the breakdown of joint cartilage, resulting in pain and stiffness.
OA commonly affects the joints of the fingers, knees, hips, and spine.
Other joints affected less frequently include the wrists, elbows, shoulders, and ankles.
When OA is found in a less frequently affected joint, there is usually a history of injury or unusual stress to that joint. Work-related repetitive injury and physical trauma may contribute to the development of OA.
If you have a strenuous job that requires repetitive bending, kneeling, or squatting, for example, you may be at high risk for OA of the knee.

Rheumatoid arthritis (RA) can affect many different joints and, in some people, other parts of the body as well, including the blood, the lungs, and the heart.
Inflammation of the joint lining, called the synovium, can cause pain, stiffness, swelling, warmth, and redness.
The affected joint may also lose its shape, resulting in loss of normal movement.
RA can last a long time and can be a disease of flares (active symptoms) and remissions (few to no symptoms).

Diagnosis and Treatment of Arthritis with Acupuncture and Oriental Medicine
According to Chinese medical theory, arthritis arises when the cyclical flow of Qi in the meridians becomes blocked. This blockage is called, "bi" type pain and is widely studies and successfully treated using a combination of acupuncture and/or Chinese herbs.

Acupuncture and Oriental Medicine have been found to be extremely effective at treating the pain and inflammation associated with all types of arthritis. The acupuncture points and herbs that are used depend on if the blockage of Qi (arthritis) is caused by the pathogen wind, cold, damp or damp-heat.
Traditional Chinese Medicine does not recognize arthritis as one particular syndrome.
Instead, it aims to treat the specific symptoms that are unique to each individual using a variety of techniques such as acupuncture, Chinese herbs, bodywork, lifestyle/dietary recommendations and energetic exercises to restore imbalances found in the body.
Therefore, if 10 patients are treated with Oriental medicine for joint pain, each of these 10 patients will receive a unique, customized treatment with different acupuncture points, different herbs and different lifestyle and diet recommendations.
Your acupuncturist will examine you, take a look at the onset of your condition and learn your signs and symptoms to determine your Chinese diagnosis and choose the appropriate acupuncture points and treatment plan.

The Acupuncture Treatment
Acupuncture points to treat Arthritis are located all over the body, not just directly over the affected area. During the acupuncture treatment, tiny needles could be placed along your legs, arms, shoulders, and perhaps even your little toe!
There seems to be little sensitivity to the insertion of acupuncture needles. They are so thin that several acupuncture needles can go into the middle of a hypodermic needle. Occasionally, there is a brief moment of discomfort as the needle penetrates the skin, but once the needles are in place, most people relax and even fall asleep for the duration of the treatment.
The length, number and frequency of treatments will vary. Typical treatments last from five to 30 minutes, with the patient being treated one or two times a week. Some symptoms are relieved after the first treatment, while more severe or chronic ailments often require multiple treatments.

Chinese Herbs for Arthritis
There are many Chinese Herbal formulas that are prescribed for arthritis. Your acupuncturist will examine you, take a look at the onset of your condition and learn your signs and symptoms to determine which herbs are best for you.
Here are some commonly prescribed Chinese herbal formulas for arthritis:

• Remove Painful Obstruction Decoction (juan bi tang)- For joint pain that increases with cold and is possibly accompanied by heaviness and numbness in the limbs.
• Cinnamon Twig, Peony, and Anamerrhena Decoction (gui zhi shoa you zhi mu tang)- For swollen and painful joints that are warm to the touch and worse at night.
• Angelica Pubescens and Sangjisheng Decoction (du huo ji sheng tang)- For heavy and painful sensations at fixed locations in the lower back and lower extremities accompanied by weakness and stiffness.

Studies on Acupuncture and Arthritis
Several studies have shown that acupuncture can help people with arthritis and related auto-immune diseases.
In one Scandinavian study 25 percent of arthritis patients who had been scheduled for knee surgery cancelled their operations after acupuncture treatment. In the study, researchers compared acupuncture with advice and exercise for the treatment of osteoarthritis of the hip. Thirty-two patients awaiting a total hip replacement were separated into 2 groups. One group received one 10-minute and five 25-minute sessions of acupuncture, and the other group received advice and hip exercises over a 6-week period.
Patients were assessed for pain and functional ability: Patients in the acupuncture group showed significant improvements, while no significant changes were reported in the group that received advice and exercise therapy. The results of this study indicate that acupuncture is more effective than advice and exercise for the treatment of osteoarthritis of the hip.
Another study at the University of Maryland showed that elderly arthritis patients with knee pain due to arthritis improved significantly when acupuncture was added to their treatment.
The randomized clinical trial, performed at the University of Maryland School of Medicine, determined whether acupuncture was a clinically safe and effective adjunctive therapy for older patients with osteoarthritis of the knee.
The study addressed these questions:

1. Would the addition of acupuncture to conventional therapy produce an added measure of pain relief?
2. Would the effects of acupuncture last for 4 weeks following the end of treatment?
3. Would acupuncture have any side effects?

Seventy-three patients were randomly divided into 2 groups. One group received twice-weekly acupuncture treatments and conventional therapy for 8 weeks, and the other group received conventional therapy only. Patients who received acupuncture had significant pain relief and showed improvement in function. Those who did not receive acupuncture showed no significant change. No patients reported side effects from any acupuncture therapy session.

Safe Alternative to Medication
Even without the studies, the popularity of acupuncture for arthritis continues to grow because more and more people have found significant relief from Oriental Medicine without the negative side effects that come from Western pharmaceuticals.

Lifestyle and Dietary Instructions
Your diet plays a crucial role in helping you avoid or control arthritis. The first objective of a healthy diet is to help you lose weight if you are overweight. Being overweight can cause additional stress to your joints.
The second way a balanced, varied diet can help ease the pain of arthritis is by providing vitamins and minerals that keep your joints healthy and avoiding “damp” foods such as dairy products and greasy or spicy foods.
If you have arthritis or knee or hip pain, vitamin C and vitamin D can help prevent bone and cartilage destruction. And a multivitamin can help ensure that you always get the nutrition you need.
Here are some other healthy (and delicious) choices to include in your diet.

• Ginger - A natural anti-inflammatory, available as powdered extracts in capsules as well as alcohol-based extracts. Follow the dosing directions on the label. Or make tea by combining one-half teaspoon of grated ginger root with eight ounces of boiling water. Cover and steep for 10 to 15 minutes, then strain and add honey to taste.
• Fresh pineapple - Bromelain, an enzyme in pineapple, reduces inflammation. Be sure the pineapple is fresh, not canned or frozen.
• Cherries - Recent research has shown that tart cherries are an excellent source of nutrients that may help to reduce joint pain and inflammation related to arthritis.
• Fish - Cold-water fish such as salmon and mackerel contain omega-3 fatty acids, which help keep joints healthy as well as reduce pain and swelling. If you don't care for fish, consider supplementing your diet with fish oil capsules.
• Turmeric - Another natural anti-inflammatory. Look for an extract of whole turmeric, in health-food stores; follow the dosage directions on the label.

Find an Acupuncturist
Today, acupuncture is an acknowledged and respected field of medicine which requires formal training and certification in order to practice. In most States, provinces and countries, acupuncture is legislated in order to assure quality of treatment.
Acupuncture and Oriental medicine is an art and a science that takes years to master. Look for an acupuncturist with formal training and experience in the treatment of Arthritis on www.Acufinder.com

References:
Rheumatology in Chinese Medicine, 2002. By G. Guillaume & M. Chieu
Chinese Herbal Medicine: Formulas and Strategies, 1990. By Dan Bensky & Randall Barolet
Acupuncture: A Comprehensive Text By Shanghai College of Traditional Chinese Medicine, 1981

 Iron in the Vegan Diet

by Reed Mangels, Ph.D., R.D.

Topics in this article:

• Summary
• Heme vs. Non-heme Iron
• Iron Status in Vegans
• Table 1: Iron Content of Selected Vegan Foods
• Table 2: Comparison of Iron Sources
• Table 3: Sample Menus Providing Generous Amounts of Iron
• References

Summary

Dried beans and dark green leafy vegetables are especially good sources of iron, even better on a per calorie basis than meat. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron. Vegetarians do not have a higher incidence of iron deficiency than do meat eaters.

Heme vs. Non-heme Iron

Iron is an essential nutrient because it is a central part of hemoglobin, which carries oxygen in the blood. Iron deficiency anemia is a worldwide health problem that is especially common in young women and in children.
Iron is found in food in two forms, heme and non-heme iron. Heme iron, which makes up 40 percent of the iron in meat, poultry, and fish, is well absorbed. Non-heme iron, 60 percent of the iron in animal tissue and all the iron in plants (fruits, vegetables, grains, nuts) is less well absorbed. Vegan diets only contain non-heme iron. Because of this, iron recommendations are higher for vegetarians (including vegans) than for non-vegetarians. The RDA for iron is 14 milligrams per day for vegetarian men and for women after menopause, and 33 milligrams per day for women prior to menopause ¹.

Iron Status in Vegans

Some might expect that since the vegan diet contains a form of iron that is not that well absorbed, vegans might be prone to developing iron deficiency anemia. However, surveys of vegans ^2,3 have found that iron deficiency anemia is no more common among vegetarians than among the general population although vegans tend to have lower iron stores ³.
The reason for the satisfactory iron status of many vegans may be that commonly eaten foods are high in iron, as Table 1 shows. In fact, if the amount of iron in these foods is expressed as milligrams of iron per 100 calories, many foods eaten by vegans are superior to animal-derived foods. This concept is illustrated in Table 2. For example, you would have to eat more than 1700 calories of sirloin steak to get the same amount of iron as found in 100 calories of spinach.
Another reason for the satisfactory iron status of vegans is that vegan diets are high in vitamin C. Vitamin C acts to markedly increase absorption of non-heme iron. Adding a vitamin C source to a meal increases non-heme iron absorption up to six-fold which makes the absorption of non-heme iron as good or better than that of heme iron ⁴.
Fortunately, many vegetables, such as broccoli and bok choy, which are high in iron, are also high in vitamin C so that the iron in these foods is very well absorbed. Commonly eaten combinations, such as beans and tomato sauce or stir-fried tofu and broccoli, also result in generous levels of iron absorption.
It is easy to obtain iron on a vegan diet. Table 3 shows several menus that would meet the RDA for iron.
Both calcium and tannins (found in tea and coffee) reduce iron absorption. Tea, coffee, and calcium supplements should be used several hours before a meal that is high in iron ⁵.

Table 1: Iron Content of Selected Vegan Foods
Food	Amount	Iron (mg)
Soybeans, cooked	1 cup	8.8
Blackstrap molasses	2 Tbsp	7.2
Lentils, cooked	1 cup	6.6
Spinach, cooked	1 cup	6.4
Quinoa, cooked	1 cup	6.3
Tofu	4 ounces	6.0
Bagel, enriched	3 ounces	5.2
Tempeh	1 cup	4.8
Lima beans, cooked	1 cup	4.4
Swiss chard, cooked	1 cup	4.0
Black beans, cooked	1 cup	3.6
Pinto beans, cooked	1 cup	3.5
Turnip greens, cooked	1 cup	3.2
Chickpeas, cooked	1 cup	3.2
Potato	1 large	3.2
Kidney beans, cooked	1 cup	3.0
Prune juice	8 ounces	3.0
Beet greens, cooked	1 cup	2.7
Tahini	2 Tbsp	2.7
Veggie hot dog	1 hot dog	2.7
Peas, cooked	1 cup	2.5
Black-eyed peas, cooked	1 cup	2.3
Cashews	1/4 cup	2.1
Brussels sprouts, cooked	1 cup	1.9
Bok choy, cooked	1 cup	1.8
Bulgur, cooked	1 cup	1.7
Raisins	1/2 cup	1.6
Almonds	1/4 cup	1.5
Apricots, dried	15 halves	1.4
Veggie burger, commercial	1 patty	1.4
Watermelon	1/8 medium	1.4
Soy yogurt	6 ounces	1.1
Tomato juice	8 ounces	1.0
Green beans, cooked	1 cup	1.2
Kale, cooked	1 cup	1.2
Sunflower seeds	1/4 cup	1.2
Broccoli, cooked	1 cup	1.1
Millet, cooked	1 cup	1.1
Sesame seeds	2 Tbsp	1.0
Sources: USDA Nutrient Database for Standard Reference, Release 18, 2005 and Manufacturer's information. The RDA for iron for vegetarians is 14 mg/day for adult men and for post-menopausal women and 33 mg/day for pre-menopausal women.

Table 2: Comparison of Iron Sources
Food	Iron (mg/100 calories)
Spinach, cooked	15.7
Collard greens, cooked	3.1
Lentils, cooked	2.9
Broccoli, cooked	1.9
Hamburger, lean, broiled	1.2
Chickpeas, cooked	1.1
Sirloin steak, choice, broiled	0.9
Chicken, breast roasted, no skin	0.6
Pork chop, pan fried	0.4
Flounder, baked	0.3
Milk, skim	0.1
																Note that the top iron sources are vegan.

Table 3: Sample Menus Providing Generous Amounts of Iron
	Iron (mg)
Breakfast:
1 serving Oatmeal Plus (p. 23)	3.8
Lunch:
1 serving Tempeh/Rice Pocket Sandwich (p. 94)	4.7
15 Dried Apricots	1.4
Dinner:
1 serving Black-Eyed Peas and Collards (p. 76)	2.1
1 serving Corn Bread (p. 21)	2.6
1 slice Watermelon	1.4
	TOTAL	16.0
Breakfast:
Cereal with 8 ounce of Soy Milk	1.5
Lunch:
1 serving Creamy Lentil Soup (p. 49)	6.0
1/4 cup Sunflower Seeds	1.2
1/2 cup Raisins	1.6
Dinner:
1 serving Spicy Sauteed Tofu with Peas (p. 103)	14.0
1 cup Bulgur	1.7
1 cup Spinach	6.4
sprinkled with
2 Tbsp Sesame Seeds	1.0
	TOTAL	33.4
Additional foods should be added to these menus to provide adequate calories and to meet requirements for nutrients besides iron.

References

1. Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academy Press, 2001.
   
2. Haddad EH, Berk LS, Kettering JD, Hubbard RW, Peters WR. Dietary intake and biochemical, hematologic, and immune status of vegans compared with nonvegetarians. Am J Clin Nutr 1999;70(suppl):586S-93S.
   
3. Obeid R, Geisel J, Schorr H, et al. The impact of vegetarianism on some haematological parameters. Eur J Haematol. 2002;69:275-9.
   
4. Hallberg L. Bioavailability of dietary iron in man. Ann Rev Nutr 1981;1:123-147.
   
5. Gleerup A, Rossander Hulthen L, Gramatkovski E, et al. Iron absorption from the whole diet: comparison of the effect of two different distributions of daily calcium intake. Am J Clin Nutr 1995;61:97-104.
   

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This article originally appeared in the book Simply Vegan: Quick Vegetarian Meals by Debra Wasserman. Nutrition section by Reed Mangels Ph.D., R.D. (ISBN 0-931411-30-0)