Want to Lose Weight? Get More Sleep

Want to lose weight? Include getting enough sleep into your diet and exercise plan say the studies. Too many of us don't get enough sleep, instead relying on (cups?, pots of?) coffee to get through the day. Lack of sleep causes lots of health problems: lower immunity (get sick easier), reduced ability to handle stress, decreased cognitive function, increased irritability - basically the body is too tired to function optimally. As Elizabeth Gilbert analogizes in Eat, Pray, Love (#22, p66) overworked soil needs a fallow season. Likewise the overworked body (which all of us stressed out Westerners have) needs rest. If we don't get it, we eat more (esp. carbs and sugar) to get the energy our bodies need, and hence gain weight. Studies cited in this week's NY Times, Science Times article show men eat up to 500 additional calories on 4-5hrs sleep than they do with 7-8 hours sleep.

Here's a PubMed abstract of an analysis of a number of studies on the issue which suggests that 7 hours of sleep seems to be the golden mean. Less than 7 hours and weight gain appears, more than 7 hours sleep shows no significant weight change (positive or negative) compared to the 7 hour sleep duration:

PubMed Study

Another study showed increased snacking of carbs with 5 1/2 hours sleep verses getting 8 hours:

http://www.ncbi.nlm.nih.gov/pubmed/19056602

Is it no wonder in our stressed out, sleep deprived, fast food society that we have an obesity epidemic? The solution is obvious and basic: reduce stress, stay well rested, eat well. Why does that seem like a radical concept for the average American to implement? KB

New York Times Article

Duke University Uses Acupuncture Anesthesia During Surgery

NBC video ran an interesting report about Duke University's use of acupuncture anesthesia during surgery. Duke has a large, respected integrative medicine department, and I'm always pleased to learn what comes out of it.

Acupuncture anesthesia has been used in China for many years. Needles are put in the ear and at various points on the body. In his 1980's 4 part PBS special "Healing in the Mind", Bill Moyer devoted one segment to China, showing an open heart surgery using acupuncture for part of the anesthesia. Typically 30-50% less anesthesia is used. In the video, the patient is lucid and incredibly able to talk and answer basic questions (name, where are you, what is happening) during surgery. A screen was up below his head so that he wasn't able to view his open chest cavity during the procedure. It is a truly amazing experience to watch, and was a pivotal moment in opening my mind to the possibilities of Chinese medicine. The Bill Moyer PBS video is likely available in the public libraries.

I use acupuncture anesthesia for myself during dental procedures. Last year I had a series of 5-7 superficial fillings drilled using only acupuncture anesthesia. I've done this many times over the past 8 years. For deeper fillings, particularly in the lower jaw some pharmaceuticals have been used, typically 25% of the usual dose. I feel even less is required. I have felt no pain whatsoever during these procedures.

In the 1972 the acupuncture anesthesia protocol was adapted for use for substance detoxification by Hong Kong neurosurgeon Dr. HL Wen. Dr. Wen did the surgical anesthesia protocol on a patient who (unbeknownst to him) was a morphine addict. On follow-up to the surgery, the patient reported that his morphine addiction had been cured. Curious and excited, Dr. Wen researched and developed the NADA protocol for substance abuse. Currently this NADA (National Auricular Detoxification Association) protocol is widely use in a large variety of clinical settings for all kinds of addictions, including smoking, drugs, alcohol, sugar & caffeine. I've been pleased with results I've seen in my clinic. KB

Wall Street Journal Gives Acupuncture the Green Light

This week's Wall Street Journal features a much awaited article praising acupuncture and hypothesizing how it might work from a western scientific point of view.

http://online.wsj.com/article/SB10001424052748704841304575137872667749264.html


It also includes a couple of 2 minute videos showing an acupuncture treatment:

http://online.wsj.com/video/testing-acupuncture/C66816BC-2110-402B-B254-61668040B9D0.html

And another discussing acupuncture, what it does and how it might work:

http://online.wsj.com/video/news-hub-unraveling-acupuncture/9505EDF3-A422-42F0-94A5-B930E3999267.html

This is a favorable article about acupuncture, discussing it's value and a few of it's uses. For a larger list of many of the conditions acupuncture effectively treats, please visit the Resources of my website www.AcupunctureAsheville.com


KB

Beat the Winter Blues

This has been quite a winter in Asheville. I've been hearing many complaints about all the snow, cold and cloudy weather, and about how everyone is ready for spring. It's almost here. Personally, I've enjoyed this winter, and all the snow and cold. I've used this as a time to stay indoors, and enjoy yin activities, such as taking long Epsom salt baths (so soothing on aching muscles, backs and joints), reading and meditation. Often I combine all 3: reading and meditating in the bath tub: delicious. And when I say a long bath, I mean several hours. I fall asleep and wake up because the tub's cold.

Another precaution I've taken to guard against the winter blues is to change out all my light bulbs in my home and office to full spectrum bulbs. Regular incandescent bulbs give off a yellow hew, compact florescents strobe and all florescents give off an unnatural light that is hard on the eyes. Full spectrum bulbs more closely mimic daylight. I prefer the Chromolux brand, partly because there are long lasting. I've had my Chromolux bulbs for many years. I feel that they are a higher quality bulb than say GE or Phillips, which is decidedly less expensive. However the lower cost brands are more readily available at Home Depot, Target and Lowes, and provide a inexpensive way to give the bulbs a try. Also available are full spectrum florescent tubes, often referred to as daylight or sunlight florescents. I recommend changing out the overhead florescent lights in the office with the daylight florescents. They are easier on the eyes, and provide a light source closer to natural sunlight, especially important during the winter months when the days are short and less time is spent outdoors.

The other lifestyle change I've made to help aid winter survival is to take afternoon walks for about 30 minutes. I've found the high point of the sun is between 12-3p, so I take an outdoor walk at that time to maximize sunlight exposure. In later February and March, the strongest sunlight time extends to 4p. Even if it is a gray day, I still go out during this time for natural sunlight.

The walks and the full spectrum bulbs helps prevent SAD, or sunlight affective disorder, which affects many people during the winter. SAD is depression occurring due to lack of exposure to the sun. High percentage of sufferers live in northern climates, where the days are particularly short.

Another issue becoming a public health priority is lack of vitamin D. Vitamin D is synthesized in the skin from sunlight. Recently there has been an increased incident of rickets in children in this country, a disease due lack of Vitamin D. Doctors have recently begun routinely testing for vitamin D, as deficiencies are becoming common place.

There are few dietary sources of Vitamin D, other than fortified foods, such as milk. Egg yolks, butter and fish liver oils (oily fish: salmon, sardines, mackerel and herring) are the main dietary sources. 15-30 minutes a day of sunlight exposure without sunscreen on the arms and legs several days a week will allow the body to synthesize adequate amounts of vitamin D.

Due to a recent change in lifestyle, where adults and children spend more time indoors on computers, and due to the effort by the dermatologists in the past 20-30 to restrict sunlight exposure and wear sunscreen, people are no longer getting adequate sun exposure to synthesize required amounts of vitamin D.

In Sunday's NY Times Magazine (3/21/10), Deborah Solomon (a favorite columnist of mine) interviewed Dr. Michael Holick, author of a recently published book "The Vitamin D Solution" which discusses this issue of sunscreen, sun avoidance and vitamin D deficiency.

Spring is springing. Within a few short weeks those winter blues will be behind us. When the weather is below 50 degrees it is unrealistic to be out with the arms and legs exposed, but now that spring is upon us, try to get out and enjoy the sunlight. KB

Acupuncture Reduces Treatment Side-Effects in Breast Cancer Patients

Here's another study showing the benefits of acupuncture in supporting breast cancer patients in comparison to those on drug therapy. The chemo drugs typically cause hot flashes for women being treated for breast cancer. To address the hot flashes, the women are given another drug,
Venlafaxine (Effexor) which also has side effects. So Dr. Eleanor Walker and her team decided to study acupuncture's effect in treating hot flashes for breast cancer patients.

The study, published in the Journal of Clinical Oncology, found that the acupuncture and drug group had similar results in reduction of symptoms (mainly hot flashes and depression are noted here) during treatment. But the post treatment follow-up is where it gets interesting. The drug patients symptoms returned within two weeks from when they stopped taking the drug. But the acupuncture patients stayed symptom free longer. The abstract mentions that it was 3 months later until re-emergence of symptoms were seen in the acupuncture group. Based on my clinical experience, I'm hypothesizing that had these women continued treatments at a maintenance frequency, symptoms may not have reappeared. When symptoms did re-emerge, only a short 'booster' course of treatments would have been needed to address them.

The acupuncture group also experienced other beneficial results of treatment not seen in the drug group, such a increased energy and libido, mental clarity (chemo patients often experience 'brain fog') and a greater sense of well-being during treatment for this life threatening disease. KB




Acupuncture Improves Quality of Life Among Breast Cancer Patients

Posted on 2010-01-06 06:00:00 in Alternative Medicine | Cancer |


Eleanor M. Walker, from Henry Ford Hospital (Michigan, USA), and colleagues studied 50 breast cancer patients, randomly assigned to receive either acupuncture or drug (venlafaxine) treatment for 12 weeks. The acupuncture group received treatments twice per week for the first four weeks, and then once a week for the remaining eight weeks, while the drug therapy group took venlafaxine orally each night, 37.5mg the first week and then 75mg for the remaining 11 weeks. At the end of 12 weeks, all patients stopped their therapy and were followed for one year. Patients kept a diary to record the number and severity of hot flashes, and took surveys to measure their overall health and mental health. While both groups initially experienced a 50% decline in hot flashes and depressive symptoms, differences began to emerge two weeks post-treatment: The acupuncture group continued to experience minimal hot flashes, while the drug therapy group had a significant increase in hot flashes. The acupuncture group did not experience an increase in the frequency of their hot flashes until three months post-treatment. Noting in addition that ”the acupuncture group experienced no negative adverse effects. Acupuncture had the additional benefit of increased sex drive in some women, and most reported an improvement in their energy, clarity of thought, and sense of well-being,” the researchers conclude that: “Acupuncture appears to be equivalent to drug therapy in these patients. It is a safe, effective and durable treatment for vasomotor symptoms secondary to long-term antiestrogen hormone use in patients with breast cancer.”

Eleanor M. Walker, Alba I. Rodriguez, Beth Kohn, Ronald M. Ball, Jan Pegg, Jeffrey R. Pocock, Ramon Nunez, Ed Peterson, Susan Jakary, and Robert A. Levine. “Acupuncture Versus Venlafaxine for the Management of Vasomotor Symptoms in Patients With Hormone Receptor–Positive Breast Cancer: A Randomized Controlled Trial.” J Clinical Oncology published online December 28, 2009, DOI:10.1200/JCO.2009.23.5150.

Study Shows Yoga Practice Reduces Inflamation Associated with Age Related Diseases

Those who have been following by blog know that I am a yogini: a female yogi, or yoga practitioner. As such, this study demonstrating the benefits of yoga in reducing inflammation, stress and aging caught my eye. I thought others would find it interesting, too. This study looked at yoga, but i believe similar results and benefits would be found with tai qi and qi gong (literally 'qi work' or energy work/cultivation: yoga is a qi gong exercise).

I recently ran across some old "Yoga Journal" articles showing the benefits of restorative yoga for chronic illness, AIDS and auto immune disorders. Restorative yoga are relaxation poses requiring little to no muscle work, so that one lies in the pose for an extended period of time (5-10min. The idea is to put the body in a deep state of relaxation in order to rest and strengthen the immune system which is debilitated in chronic illness. In "Quantum Healing" Deepak Chopra discusses Ayurveda medicine (ancient Indian medicine developed by the vedics (sage doctors of the Hindu and yoga traditions: includes herbal, dietary and hot oil massage treatments). One the cardinal aims of Ayurveda treatment is to induce a deep state of relaxation so that the weak immune system can gather strength and activate itself. In the book he cites examples of cancer patients from his clinical practice who have achieved what traditional doctors call 'spontaneous' remissions (meaning medically unexplained) by using these practices to induce the healing response.

I highly recommend the book Relax and Renew about restorative yoga poses and sequences that anyone can do, regardless of physical condition or yoga experience (also included on the recommended reading list on this blog). For experienced yogis i would add Shoulder Stand (10-20min), Headstand 5-10min) and Halasana (5min). KB

How Chinese Medicine Treats Autoimmune Disorders

Here's an interesting paper written by a CA practitioner about how Chinese Medicine addresses autoimmune disorders, particularly chemical sensitivities. KB

Autoimmune Disorders, Multiple Chemical Sensitivities
and Chinese Medicine
by Matt Van Benschoten, O.M.D., L.Ac.

https://elotus.org/lotus_2010/downloads/articles/2010/article_02_0107_Matt_Final.html


____________________________________________________________________
About the Author

Dr. Van Benschoten is a graduate of the California Acupuncture College of Los Angeles, with 28 years of clinical, research, and teaching experience in acupuncture, Chinese herbal medicine, and medical Qi Gong. He is the author of more than fifty papers on acupoint diagnostic methods, chronic fatigue syndrome, AIDS, autoimmune disease, breast cancer, mercury toxicity, and indoor mold exposure. His clinical practice focuses on multi-drug resistant infections, immune dysfunction, and environmental illness.

Dietary Basics: Do's and Don'ts

This is the one year anniversary of my blog. I began this blog at New Year's last year with a popular post about yoga practices and lifestyle suggestions for health and longevity (see January '09 archives). The response encouraged me to continue blogging, and i discovered that i enjoyed it: averaging 4-6 posts/month. Readership has increased throughout the year and I've attracted a few comments and followers. I'm pleased to learn that there is an audience interested in my point of view.

Like most of the world, I've been in slow gear this past week+, working a reduced clinic schedule. I've been using the leisure time to rest and watch old movies, a yin activity for winter solstice.

Today I've picked up a book that's been on my shelf for maybe 15y that i use for reference and read occasionally "Staying Healthy With Nutrition" by Elson Haas, MD. It's a comprehensive book about diet and nutrition that i highly recommend. I'm sure an updated edition must be out, but the info presented still feels current, though esp. dosage info on nutritional supplements has probably changed.

I ran across a list of eating suggestions for those dining out. I realize this is not particularly timely, as most of the holiday season travel is completed, and excepting the occasional sunny getaway, most travel and dining out won't start up again until spring. Esp. with winter bills, taxes and the recession cutting back on discretionary spending items, restaurant usage will be severely curtained in the next few months. Still, the ideas are sound, and worth mentioning, so tuck it away for future use. I've added a couple of my own suggestions to the list.

Breakfast

yes

Fresh fruit juice
(add water to cut the high
sugar content)
fruit & yogurt
oatmeal, granola
whole grains
soft or hard boiled eggs

no
sugar products & baked goods
bacon, sausage
fried or scrambled eggs or omelette's (due to the fat)

Lunch

Yes
fish
pasta
salad
fruit

No
Hamburgers, hot dogs
fried foods
lunch meat sandwiches (too processed)

Dinner

Yes
whole grains
pasta
veggies
fish, poultry


No
steak, ham & pork chops (too heavy)
Heavy sauces
alcohol
rich desserts

Snacks

Yes
mineral water
fresh fruit
veggies
almonds

No
soft drinks
candy bars, cookies, chips
coffee



In looking over the list, maybe it is a little more timely than I realized. After all the overindulgence of the past month, most are ready to improve their diets and adopt more healthy habits for the new year. These dietary recommendations are sound basic dietary principles not restricted to restaurant do's and don'ts.

In general, avoid processed foods (including anything coming out of a box or can) and include more whole grains, fresh fruits and veggies. Buying foods from the bulk department of the natural food store (not Costco) saves on excess packaging (for the environment) and ensures whole foods (not processed) are being selected.

Something else to remember, esp. in the winter months, is vit D synthesis. Vit D is synthesized in the skin from direct sunlight. However in the winter months, due to the shorter days and cold weather most do not get much direct sunlight. Make it a habit to take an afternoon walk between 12 & 3p, when the sun is the brightest, shining directly overhead. A brisk walk for 30min will benefit the cardiovascular system, work the muscles, burn much needed calories during this particularly sedentary time of year, and get you out for some much needed fresh air and sunshine. KB

Vinegar & Acids Help Lower Blood Sugar

The "Really?" column in today's Science Times (NY Times) reports on studies showing that including vinegar in a meal will help lower blood sugar. One Italian studies showed including vinegar as salad dressing with a meal that includes bread and other carbs will reduce blood sugar by 30%. The results were verified in another study by the American Diabetes Association. You can check the results yourself by eating 2 identical carb meals. With one, add 2 teaspoons vinegar with the other do not use vinegar. Check your blood sugar after each meal, and see if there's a drop in the meal eaten with vinegar.


The author's of the ADA study concluded that:

The data indicates that vinegar can significantly improve postprandial insulin sensitivity in insulin-resistant subjects. Acetic acid has been shown to suppress disaccharidase activity (3) and to raise glucose-6-phosphate concentrations in skeletal muscle (4); thus, vinegar may possess physiological effects similar to acarbose or metformin. Further investigations to examine the efficacy of vinegar as an antidiabetic therapy are warranted.

These findings help explain why Dr. Richard Tan's recommendation of drinking lime water throughout the day lowers blood sugar for diabetics.

To do this, juice a lime and pour the juice in a bottle of water and sip throughout the day. Apparently the 'white part' is important, so keep the pulp. Dr. Tan says that within 3 months blood sugar levels will drop. I have a current patient who is using key limes and after 3 weeks has been noticing lower blood sugar levels.

Reporter Anahad O'Connor astutely points out in the aforementioned Really? column that amongst other perils of the Holiday Madness season, are the difficulties diabetics face navigating social gatherings and work place break rooms during the last 6 weeks of the year.


Here are a few abstracts of other studies relating to vinegar and blood sugar levels by the authors of the cited study. KB

J Am Diet Assoc. 2005 Dec;105(12):1939-42.

Vinegar and peanut products as complementary foods to reduce postprandial glycemia.

Johnston CS, Buller AJ.

Department of Nutrition, Arizona State University, Mesa 85212, USA. carol.Johnston@asu.edu

Diabetes Res Clin Pract. 2009 May;84(2):e15-7. Epub 2009 Mar 9.

Preliminary evidence that regular vinegar ingestion favorably influences hemoglobin A1c values in individuals with type 2 diabetes mellitus.

Johnston CS, White AM, Kent SM.

Studies Show Meditation Reduces Heart Attacks, Strokes & Hypertension

Two recent studies have demonstrated that meditation reduces heart attacks, strokes and hypertension. Many past studies have shown health benefits of meditation, including decreased depression, anxiety and improved sleep and ability to handle stress. These two studied the effects of the Transcendental Meditation technique. I have posted the NY Times report about the studies and abstracts of them below.

Here's a little bit about TM from Wikipedia:

The Transcendental Meditation technique, or TM technique is a form of mantra meditation introduced in India in 1955^[1][2][3][4] by Maharishi Mahesh Yogi (1917-2008).^[5] It is reported to be the most widely researched and one of the most widely practiced meditation techniques in the world today.^[6][7][8][9] Taught in a standardized seven-step course by certified teachers, the technique involves the use of a sound or mantra and is practiced for 15–20 minutes twice per day, while sitting comfortably with closed eyes.^[10]

In 1957, Maharishi Mahesh Yogi began a series of world tours during which he introduced and taught his meditation technique.^[11] In 1959, he founded the International Meditation Society and, in 1961, he began to train teachers of the Transcendental Meditation technique.^[11][12] From the late 1960s through the mid 1970s, both the Maharishi and the TM technique received significant public attention in the USA, especially among the student population.^[13][14] During this period, a million people learned the technique, including well-known public figures. . . .

Beginning in 1968, a number of celebrities such as Donovan, The Beatles, members of the The Beach Boys, The Rolling Stones, Doug Henning, Clint Eastwood, Deepak Chopra, Andy Kaufman, Jane Fonda, Mia Farrow, Shirley MacLaine, Joe Namath, Stevie Wonder, and Howard Stern . . .

The Beatles, of course, were the most famous of these. They stayed at the Maharishi's ashram in India for more than 8 months from August of 1967 to April of 1968. A well known riff developed btwn them, causing the Beatles to leave. The time spent with the Maharishi was a prolific one for the Beatles. The Maharishi helped them to get off LSD: Lennon had a heavy user. While they were with him, and after they returned to England the Beatles wrote and recorded the 30 songs on the double "White Album".

The hallmark of the TM technique is it's reliance on an mantra or sacred sound. From Wiki:

During the initial personal instruction session, the student is given a specific sound or mantra. The sound is utilized as a thought in the meditation process,^[23] allowing the individual’s attention to be directed naturally from an active style of functioning to a less active or quieter style of mental activity.^[23]

An important distinction between the Transcendental Meditation technique and other practices that involve mantras is in the way the mantra, or sound, is used. In Transcendental Meditation the mantra is not chanted—either verbally or mentally, but is instead a vehicle on which the attention rests.^[24][19]

According to Russell, the sounds used in the Transcendental Meditation technique are taken from the ancient Vedic tradition.^[24] Maharishi Mahesh Yogi explains that the selection of a proper thought or mantra "becomes increasingly important when we consider that the power of thought increases when the thought is appreciated in its infant stages of development".^[25] William Jefferson in The Story of the Maharishi, explains the importance of the "euphonics" of mantras. Jefferson says that the secrets of the mantras and their subsequent standardization for today's teachers of the technique were unraveled by Maharishi Mahesh Yogi after his years of study with his own teacher, Guru Dev (Brahmananda Saraswati) so that selection is foolproof, and that the number of mantras from the Vedic tradition, which could number in the hundreds, have been brought by Maharishi to a minimum number. . .

In 1975, Time Magazine reported that each TM meditator is instructed to keep their mantra private. Each TM teacher assigns each student's mantra based on a formula that is presumed to include temperament and profession. The article says that there are 17 mantras.^[13] In his 1997 book, The Sociology of Religious Movements William Sims Bainbridge wrote that the mantras given for Transcendental Meditation are "supposedly selected to match the nervous system of the individual but actually taken from a list of 16 Sanskrit words on the basis of the person's age".^[28]

The 1995 expanded addition of Conway and Siegelman's Snapping: America's Epidemic of Sudden Personality Change describes a teacher of Transcendental Meditation who says: "I was lying about the mantras — they were not meaningless sounds they were actually the names of Hindu demigods - and about how many different ones there were — we had sixteen to give out to our students".^[30] In the 1977 court case Malnak vs. Yogi (see below), an undisputed fact in the case was that the mantras are meaningless sounds.^[31]

In a speech the Maharishi gave in Kerala, India, in 1955, he mentions a connection between the mantras and personal deities and occasionally similar references can also be found in his later works.^[32][33] More commonly, the Maharishi describes the mantras as working automatically.^[33]

Jonathan Shear in his book The Experience of Meditation: Experts Introduce the Major Traditions, characterizes the mantras used in the TM technique as independent of meaning associated with any language, and are used for their mental, sound value alone.^[18] A 2009 article published in the International Journal of Psychophysiolgy says that "unlike most mantra meditations, any possible meaning of the mantra is not part of Transcendental Meditation practice".^[17]

In his book Alternative Religions: A Sociological Introduction, author Stephen Hunt says that the mantra used in the Transcendental Meditation technique has no meaning but that the sound itself is sacred.

I don't believe that you must do the TM technique to gain health benefits from meditation. In fact, a current patient has a 15y history of hypertension. After 4-6 weeks of guided meditation she saw her blood pressure return to normal during a period of high stress.

The important thing is to begin a regular practice. In the beginning, the discipline of sitting regularly and listening to the mind chatter is difficult. But if you stick with it, you'll find in time the mind will calm. This can take years, but you will reap the rewards of your continued effort.

Commonly breath meditation is done, where one focuses on the in and out breath as a mechanism to calm the mind. Especially worriers and those experiencing much stress and anxiety have particular difficulty with this because the mind chatter and dramas continue to play. For those people I recommend beginning with a guided meditation recording, or even just beginning by listening to quiet, relaxing music and concentrating on the notes and sounds.

Over time, one works through the disturbing memories and emotions that come up during meditation and begins to tire of the repetitive tape of the mind chatter. Then one becomes more able to reject the drama of the mind and increases the ability to quiet the mind. This process can take years, but the effort is worthwhile. Once mastered, meditation becomes a way to leave the daily stresses and come into a calm peaceful state of mind. I have found that more regular meditation helps to keep the mind calm. I notice a difference when meditating twice a day verses once daily, or between daily meditation and meditating several times a week or weekly.

If you have difficulty developing the discipline of the practice, you might seek out a group of mediators in your area to sit with. Wednesday nights seems to be a common meeting time for meditation and spiritual groups. KB

Here's the NY Times article about the TM studies on reducing heart attacks:

http://well.blogs.nytimes.com/2009/11/20/can-meditation-curb-heart-attacks/?scp=1-b&sq=&st=nyt


Here's the one of the studies sited in the Times article presented at the American Heart Association:

http://circ.ahajournals.org/cgi/content/meeting_abstract/120/18_MeetingAbstracts/S461-a?maxtoshow=&HITS=10&hits=10&RESULTFORMAT=&fulltext=transcendental+meditation&searchid=1&FIRSTINDEX=0&volume=120&issue=18+Supplement&resourcetype=HWCIT

Here's another study from the American Journal of Hypertension, also available on pubmed:

http://www.nature.com/ajh/journal/v22/n12/abs/ajh2009184a.html

Chinese Medicine for Cold and Flu Prevention

I've been getting questions about flu vaccines and Chinese herbs for flu.

The decision to vaccinate is a personal one. One must weigh the risks of side effects from the vaccine against the risk of contracting the flu. For those who are weak, frail or immune deficient there is a stronger argument to vaccinate. Those who are healthy and could mount a strong defense against the flu might want to forgo the vaccine and the risk of side effects incurred.

Chinese medicine can support you in 2 ways:

1. Acupuncture and Chinese herbs can strengthen your overall health and immune function, better preparing you to ward off an attack.
2. Chinese medicine can treat the flu symptoms should you contract it. Patients are generally pleased, even amazed by the results of acupuncture and herbs in treating colds, flu and other respiratory conditions.

I have a few formulas that have been advised in Beijing for use in treating H1N1. All are to be taken upon suspected contact. One is a gargle for sore throat that could be used for any sore throat. The others are specific for the most venerable patient populations: children, seniors and pregnant women. These formulas could be used prophylactically for any suspected contact with cold or flu. They are only to be used for 4 or 5 days as a preventative upon contact.

One frequently used preventative formula for any cold, flu or respiratory illness, including allergies is called Jade Windscreen. It is comprised of 3 herbs (astragalus is one) that are considered a precious (hence the word 'jade') formula to boost immune function and ward off viruses, bacterias and irritants brought in from the external environment (wind-screen). It is often begun in August or early September, 6-10 weeks before the flu or allergy season, and continued through the winter for those who frequently contract colds, flu and allergies or sinusitis. Generally the herbalist will add other herbs to build a constitutional formula suitable for the individual patient being treated.

Periodic acupuncture treatments strengthen the immune system and alleviate stress, which depletes immune function. Making sure you eat well, get adequate rest, don't overwork, exercise regularly and engage in stress reduction activities will keep your body and immune system healthy and strong.

When disease symptoms occur, acupuncture and Chinese herbal formulas can effectively treat the symptoms and strengthen the bodies ability to mount an defense against the attack. KB

Study Shows Qi Gong Effective for Cancer Patients

A recent study published in Annals of Oncology shows that medical Qi Gong improves the quality of life, mood and inflammation in cancer patients.
 
There is no definition given for medical (vs non-medical?) Qi Gong, but I understand that the patients in the study practiced 2x/week with an instructor and were asked to do additional practice at home between classes. If you are interested in taking qi gong classes with a teacher be sure to tell the instructor about your disease and purpose for learning qi gong so that more specific instruction can be tailored to your needs. In fact, a private or series of private lessons, interspersed with group lessons might be optimal. If for whatever reason working with an instructor in person is not an option for you, then look for a Qi Gong DVD.

Qi Gong is meditation exercises, preformed slowly in repetition, designed to build, cultivate and move one's qi. The term 'qi gong' literally translates as qi work. Just as acupuncture circulates one's qi, so do these relaxing exercises. Qi gong builds qi, eliminating fatigue. The meditative quality of the exercises hones, focuses and calms the mind. All cancer patients are under a tremendous amount of stress and can thus benefit from these gentle exercises. KB

Boundaries Create the Ego

Boundaries create the ego.

Or put another way: the ego is comprised of boundaries between self and other.

To weaken or destroy the ego, one must first dissolve the boundaries, carefully. The id and ego do not take well to threats, and due to this fear will fight hard to protect their existence. This inner struggle can be quite difficult to endure. KB

Study Shows Acupuncture as Effective as Drugs for Carpel Tunnel Syndrome

A study published in May 2009 in The Clinical Journal of Pain compared acupuncture to the steroid drug prednisone for treatment of pain in carpal tunnel syndrome. The study concluded that:

"Short-term acupuncture treatment is as effective as short-term low-dose prednisolone for mild-to-moderate CTS. For those who do have an intolerance or contraindication for oral steroid or for those who do not opt for early surgery, acupuncture treatment provides an alternative choice."

This is big for a western medical study to recommend acupuncture as an effective alternative to drug therapy. For the symptoms of night time awakening due to pain and for motor function, the acupuncture group had better results. I've included an abstract of the article below.

Carpal Tunnel Syndrome is a repetitive use injury, commonly caused by excessive computer use (typing on the keyboard). The carpal tunnel is the hole that the (median) nerve travels through, located on the inside of the wrist where the wrist and hand meet. When the wrist is flexed, the carpal tunnel compresses, and the ligament on the roof of the tunnel presses on the median nerve, causing pain. The median nerve controls the thumb, index and middle fingers and the thumb (radial) side of the ring finger. Carpal tunnel patients experience pain in those fingers and palm area, not the pinkie finger as the median nerve which travels through the carpal tunnel does not affect the last finger or the pinky (ulna) side of the palm. Pain can also radiate into the arm. KB

Could Women Use Smaller Vaccine Doses?

The decision to vaccinate is a personal one. Do your own research and weigh the side effects and disease risks against the benefits of the vaccine. Keep in mind that those who are immuno-compromised, weak or frail are in a higher risk group than healthy young and middle aged adults. The authors of this NY Time's Op-Ed piece contend that clinical studies are showing that women produce as many antibodies to half the dose of flu vaccine that men do at the full dose, and that the rule holds up for other diseases such as measles, mumps, rubella, hepatitis A & B and herpes simplex. If women were given a lower dose they might suffer fewer side effects than they do at the higher dose. In the case of H1N1, where there is a shortage of the vaccine, giving women a lower dose, the authors argue, would make the limited quantities of vaccine available for more people.

Drugs are usually only tested on men age 18-45 before they are given FDA approval. Ethically the drug companies can't give a new drug that much about the potential side effects are unknown to higher risk groups. These groups include women in their reproductive years because if they were to become pregnant while taking the drug, the drug may have detrimental effects on the fetus. Children, older adults and seniors have weaker immune systems to which an unknown drug could potentially cause harm. This means that most drugs are not tested on children, elderly or women before they are released onto the public. For this reason, I do not recommend using a new drug unless it is the only alternative. It has only been tested in a small group of men, and there are a lot of unknowns about it. KB

Here's the NY Time's piece on flu shot dosing for women:

http://www.nytimes.com/2009/10/28/opinion/28klein.html?_r=1&scp=1&sq=&st=nyt

Stanford Research Study Shows Acupuncture Reduces Hot Flashes

Here's a study published a few years ago by a Stanford researcher showing the benefits of acupuncture for hot flashes. The study followed patients for seven weeks of treatment. In Chinese Medicine we treat in courses: a clinical course of treatment being 10-12 visits or weeks of herbal medicine. I have found in clinic that the first course of treatment tends to be 10-15 visits. In that amount of time I can usually get mild or acute symptoms resolved, and more chronic symptoms reduced and under control. Inexplicably this study tracked patients for only 7 visits. I'm sure the results would have dramatically increased had the patients continued treatment for a full course, or longer.

I have noticed that studies usually show a lower percentage effectiveness than what I and others in the field see in clinic. I've discussed this paradox with colleagues, and our explanation is that in studies the researchers choose one simple protocol and give it to everyone in the study, often not a protocol actually used in clinic. One of the hallmarks of Chinese medicine is individualized treatments. So although 10 women may all come in for hot flashes, they would get different treatments based on their constitutional differences in clinical presentation.

That being said, I do have a simple point combination that I have found generally effective for most all women with hot flashes. However, I potentiate the treatment by adding additional points to treat the constitutional individualities.

I don't like to quote percentages of effectiveness of my treatments, because I've noticed phenomenally that as soon as I do, someone comes in who is a non-responder. But I will say, based on my clinical experience that hot flashes is a condition I expect to respond well and eradicate with Chinese medical treatment that includes a combination of acupuncture and individualized Chinese herbal formulas. KB


Acupuncture reduces nighttime hot flashes caused by menopause, according to a study published in the journal, Fertility and Sterility.

Researchers found that seven weeks of acupuncture treatment reduced the severity of nighttime hot flashes by twenty-eight percent among menopausal women compared with a six percent decrease among women who had a sham acupuncture treatment.

The effects of acupuncture vs. a sham acupuncture treatment on the severity and frequency of nighttime hot flashes were compared. Taking part in the study were twenty-nine menopausal women experiencing at least seven moderate to severe hot flashes per day.

All of the women underwent nine treatments from trained acupuncturists in sessions over seven weeks. Twelve of the women received real acupuncture using points selected to target hot flashes and sleepiness. The rest of the women received a sham acupuncture treatment using non-penetrating needles at random acupuncture channel points.

Throughout the study, the women reported the number and severity of their hot flashes. The results showed that nighttime hot flash severity decreased significantly (twenty-eight percent) among the women who received acupuncture vs. a six percent drop among the women who got the sham treatment. However, they did not see a similar finding in the frequency of nighttime hot flashes between the two groups.

Researcher Mary Huang, M.S., of Stanford University, and colleagues say the results suggest acupuncture deserves further study as an alternative treatment for menopausal hot flashes.

Source:
Huang, M. Fertility and Sterility, September 2006; Vol. 86: pp. 700-710. News release, American Society of Reproductive Medicine.

Food for Thought: Better to Eat a Cow than a Fish

I am vegan; however I often talk to folks who are sometimes vegetarians, or those who abstain from red meat. I think for them, the idea of eating a mammal is abhorrent, but occasional fish or chicken seems a tolerable or even desirable protein source. Even for those on an unabashed meat-based diet, the following discussion about which meats to eat may be insightful:

I was fortunate to attend a reading of a discourse read by Ven. Zhaxi Zhuoma Rinoche a couple of Sundays ago. Periodically, she paused to add in editorial comments and take questions that further illuminated and clarified the text. At one point she made a comment which spoke to me. That is that if one is going to eat meat, it is preferable to eat a large mammal which can feed many, such as a cow, rather than smaller life forms such as fish or shrimp. The logic is that if one eats a large animal, only one life is lost to feed many. With the consumption of smaller life forms, such as shrimp or shellfish, it takes many lives to feed one.

I thought this point was important to consider when making food choices. According to this idea, if one does eat fish or foul, larger animals such as tuna, swordfish, salmon, turkey or goose would be preferable to smaller species such as chicken, game hen, trout, catfish, lobster, and so on.

Do not get me started on the lobster.

And do remember if you are eating animals, to be sure they are humanly raised and slaughtered (no slaughter houses) and that they have eaten an organic diet that is hormone and pesticide free. (I will write a future blog post about this issue. Until then, see my September post regarding ways to lower risk of breast cancer for some preliminary thoughts on this topic.)

Eat happy, relaxed, humanely, nutritiously and be fully involved in your food. KB

Studies Show Acupuncture More Effective than Drugs for Headaches

In a December 2008 two doctors from the Department of Anesthesiology at Duke University Medical Center published the results of their systematic review of 25 studies on the use of acupuncture for treatment of headaches in Anesthesia and Analgesia. The authors concluded that acupuncture is more effective than drug therapy in relieving headaches. Here's a short NY Time's piece on their work. KB

Words to Live By

Abstain from all that is evil.
Perform all that is good.
Purify your thoughts.
This is the teaching of the Buddhas.

Common Cold Remedy

Dr. Tan, with whom I study, recommends this implausible remedy for common cold. I'm assured it is effective. You must do it early, when you first notice symptoms:

1 clove garlic
1 lemon, juiced
1 shot hard alcohol

You eat the clove of garlic, mix the lemon juice into a glass of water and drink it and the shot of alcohol. You can do this in any order, but you might want to do the garlic first, and follow it with the lemon water. Or you could chop the garlic into small pieces, and then swallow it like a pill using the lemon water. Go directly to bed, and when you wake the cold symptoms should be relieved or gone. You must do this in the early stage.

This NY Times Really? column may explain just why this implausible remedy works: the garlic. Anahad O'Conner sites a 2001 British study of 146 volunteers where 2 groups were given garlic capsules or a placebo during cold season (November-February). the control group (no garlic) had 75% more colds, lasting longer (5 days vs 1.5 day average for garlic group) and 3x as many virally challenged days as the garlic group. (This study was preformed by Peter Josling, who runs a website promoting garlic supplements).

Garlic has many purported virtues. Odes could be written extolling the virtues of garlic, from warding off vampires to a boon for longevity. Yogis love it and devouring it daily. The Delany Sisters of NY, who both lived to be over one hundred (you may recall their book, and subsequent Broadway play Having Our Say) attributed their longevity in part due to daily garlic, yoga practice and remaining single. (Women live longer if they don't get married, men live longer if they do).

I welcome a review of your experiences using this remedy. KB

Health Reform?

Why is it ok to have mandatory auto insurance and mandatory flood insurance but those who are against health care reform think it's not ok to require mandatory health insurance to ensure that everyone has access to affordable health care? And why is it that those who are against universal health care are the one's who already have health insurance? KB

Cinnamon Oil is Antiseptic

Here's an interesting one: essential oils have antiseptic properties and have such medical uses as hand cleaners in physicians offices to preventing post surgical infections (rather than antibiotics) in hospitals. Intrigued, I googled around on the subject and found a few additional recipes to the Thieves Oil discussed in the Time's article. I made one up using lemon, rosemary, eucalyptus and tea tree oils (12 drops or so each/ 4oz of water in a mister bottle) that I use as a hand sanitizer in my clinic.

The one I made also seems to be keeping the ants out of the kitchen. I mist the counters with the spray. Last year someone some recommended cinnamon for ants, so i got a few 12" sticks and placed them around the kitchen where the ants hang out. It seemed to reduce the population markedly. I got the idea of using the spray from my eco-exterminator who says wintergreen, thyme and rosemary deter insects, especially ants.


Here's a link to the NY Time's article about cinnamon oil's antiseptic uses:

http://www.nytimes.com/2009/09/08/health/08real.html?_r=1&scp=1&sq=%20The%20Claim:%20Cinnamon%20Oil%20Kills%20Bacteria.%20By%20ANAHAD%20O%92CONNOR&st=cse

Here's a video from NBC that shows how to easily make the thieves oil discussed in the Times article:

http://www.nbcnewyork.com/station/as-seen-on/Hand_Sanitizer_-_The_Home_Version_New_York.html

Below is an abstract of one of the studies cited in the Times article.

KB

http://www.sciencedirect.com/science?_ob=ArticleURL&_udi=B6WJ1-4WCK090-1&_user=10&_rdoc=1&_fmt=&_orig=search&_sort=d&_docanchor=&view=c&_rerunOrigin=google&_acct=C000050221&_version=1&_urlVersion=0&_userid=10&md5=600f12f33c67850b96579ade8b543ed0

Here's an abstract of the French study, cited in the Times article:

http://www3.interscience.wiley.com/journal/121385599/abstract?CRETRY=1&SRETRY=0

Reducing Breast Cancer Risk: Excercise, Veg Diet & Limited Alcohol. New York Times Article

Here's a short piece from the NY Time's Science section about a study showing that living a healthy life style decreases breast cancer risk. This study emphasizes maintaining a normal body weight.

Obesity dramatically increases a woman's risk of developing breast cancer by 50-100%, the risk increasing "the older the woman gets and the longer she remains obese." (1) The reason being is that the abdominal fat cells convert steroid (fat soluble) hormones to estrogen. In the breasts, the additional estrogen created binds to the breast cells, promoting "cell division and potentially tumor growth." (2) Cancer cells are abnormal cell growth: the additional cell division cause the tumor growth. Adipose tissue (fat) contains an enzyme, aromatase, that converts steroid hormones into estrogen. After menopause, the ovaries and pituitary gland are no longer signaling for estrogen production through the monthly menstrual cycle. To compensate, the amount of aromatase in the adipose tissue increases to step up estrogen production. Obese women have higher levels of estrogen production taking place in the body fat of the hips and stomach, which increases during menopause, which raises the risk of tumors developing in the breast.

"Glucose [blood sugar] is the preferred substrate for cancer cells. . . [In a study] mice injected with aggressive mammary [breast] tumors were placed on 3 diets. After 70 days 95% of the mice on the low-sugar diet were alive. Of the mice on the moderate-sugar diet 67% were alive. And only 33% on a high-sugar diet were alive. Also 'moderate' alcohol consumption is associated with elevation in the risk for breast cancer from 50-100%." (3)

Phytoestrogens have a chemical structure similar to estrogen. They bind to the receptor sites on the breasts, preventing the body's estrogen from binding and causing tumor cell growth. The phytoestrogens that bind to the breast cell estrogen receptor sites have a weaker influence on breast cell production, so that it is less likely that tumors will form. Common food sources of phytoestrogens include: soy (tofu, tempeh, miso), flax and raw pumpkin seeds, clover and mung bean sprouts. Avoid powdered soy concentrate, these have caused some to develop Hashimoto's thyroid disease. (4)

Studies have shown that phytoestrogens increase the effectiveness of breast cancer treatments. Borage oil has shown to decrease the growth of breast cancer cells. (5)

Eating an organic diet, and limiting exposure to chemicals, including household cleaners, detergents, pesticides, food packaging (plastics leach into foods, especially when warm foods are put into plastic containers) is also important to reduce cancer risk. Chemicals and pesticides can change the DNA of cells, causing them to mutate into cancer cells. Studies have shown higher levels of pesticides and pollutants in fat and blood of women with breast cancer than in healthy women. (6) KB

1-6. Lahans, T. Integrating Conventional and Chinese Medicine in Cancer Care. Elsevier 2007; 92-102.

Study Shows How Acupuncture Stops Pain

This article from the Medicine.net website discusses a western scientific study designed to explain acupuncture's pain relieving effect. It's a quick, interesting read. I would offer the caveat that no acupuncturist would recommend using morphine or other opiates after treatment, a conclusion a quoted researcher mistakenly draws from the study findings. It is validating to see western studies that scientifically verify acupuncture's results. KB

Imaging Sheds Light on How Acupuncture Works

SOURCE: University of Michigan Medical School, news release, August 2009

Studies Show Chinese Herbs as Effective or Better than Drugs for Endometriosis with Fewer Side Effects

Endometriosis is a condition where endometrial tissue, which normally lines a woman's uterus, is found outside of the uterus. This tissue can grow and shed during a menstrual cycle and cause pain, heavy menstrual bleeding, and infertility. "Medical treatment of endometriosis ranges from symptomatic management with nonsteroidal anti-inflammatory drugs and analgesics to hormonal manipulations that include continual oral contraceptives, progestins, danazol, and gonadotrophin-releasing hormone agonists. However [according to the below study], the benefits are short lived, and symptoms often return to pretreatment levels within six months. Under the best of circumstances, more than a third of patients have symptom recurrence within two or three years after stopping therapy."

Symptoms of endometriosis have been treated with Chinese medicine for hundreds of years. Treatment involving herbal medicine, acupuncture, and dietary therapy have afforded women reduced pain, lighter periods, and restored fertility. While more severe cases of endometriosis may require surgery, Chinese medicine may offer an effective treatment for many women.

Gerry Harringon, Harmony TCM Weblog

Chinese Herbs Show Promise for Endometriosis

By Charles Bankhead, Staff Writer, MedPage Today
Published: July 08, 2009
Reviewed by Robert Jasmer, MD; Associate Clinical Professor of Medicine, University of California, San Francisco and
Dorothy Caputo, MA, RN, BC-ADM, CDE, Nurse Planner

HOUSTON, July 8 -- Chinese herbal medicine provided relief to symptoms of endometriosis that was equivalent or superior to conventional therapies following laparoscopic surgery, a systematic review indicated.

Action Points

---

• Explain to patients that Chinese herbal medicine appeared to relieve postsurgical endometriosis symptoms at least as well as conventional medical therapy.



• The findings were based on a retrospective review of a large database and involved a small number of patients.

Herbal medicine achieved symptom relief comparable to that of gestrinone but with fewer side effects, Andrew Flower, PhD, of Southampton University in Ringmer, England, and colleagues reported in the Cochrane Database of Systematic Reviews. The pregnancy rate was similar with either treatment.

Compared with danazol, Chinese herbal medicine led to better postsurgical symptom control with fewer side effects.

"These findings suggest that Chinese herbs may be just as effective as certain conventional drug treatments for women suffering from endometriosis, but at present we don't have enough evidence to generalize the results," Dr. Flower said in a statement.

The authors noted that more rigorous research is needed to assess the potential role of Chinese herbal medicine in treating endometriosis. Investigators initially identified 110 studies for their review. However, all but two had to be excluded because of methodologic flaws.

Medical treatment of endometriosis ranges from symptomatic management with nonsteroidal anti-inflammatory drugs and analgesics to hormonal manipulations that include continual oral contraceptives, progestins, danazol, and gonadotrophin-releasing hormone agonists.

Hormonal therapies provide comparable symptom relief and reduction of endometriosis-related lesions, the authors said.

However, the benefits are short lived, and symptoms often return to pretreatment levels within six months. Under the best of circumstances, more than a third of patients have symptom recurrence within two or three years after stopping therapy, the authors noted.

Additionally, the benefits of conventional therapy have to be balanced against potentially serious adverse effects, the authors continued.

Surgery also carries a risk of serious adverse events, such as bowel perforation and peritonitis, and offers no assurance of long-term symptom relief.

"In summary, current treatments all have high rates of recurrence and their short-term benefits have to be balanced with concerns over immediate and longer-term side effects," they said.

Chinese herbal medicine has a clinical history that dates back to ancient times. Among the medical applications is treatment of symptoms associated with endometriosis.

The origin of Chinese herbs' activity in endometriosis is unclear. Suggested mechanisms have included regulation of endocrine and immune systems, improved circulation, and anti-inflammatory activity.

But no English-language systematic review had been conducted to determine whether Chinese herbal medicine has a role in the treatment of endometriosis.

To address that void, Dr. Flower and colleagues searched multiple databases for randomized controlled trials of Chinese herbal medicine versus placebo, conventional medical therapy, another Chinese herb, or as an add-on to conventional therapy.

Of 110 studies originally considered, only two met the authors' inclusion criteria. All 110 studies were conducted in China and were reported in Chinese.

The two studies involved a total of 158 women whose mean age was 30. Diagnostic criteria included laparoscopic diagnosis, American Fertility Society staging, and vaginal or rectal B-ultrasound.

Additionally, all of the patients had been diagnosed according to traditional Chinese medicine as having stagnation of Qi (vital energy) and blood with an underlying kidney deficiency.

All patients had laparoscopic surgery as primary therapy.

One study compared a Chinese herbal medicine enema and gestrinone. In the second trial, patients were randomized to Chinese herbal medicine pills alone, herbal pills plus an herbal enema, or danazol.

Gestrinone led to a symptomatic relief rate of 93.87% compared with 95.6% for the Chinese herbal medicine enema.

During 24 months of follow-up, 69.6% of women assigned to the enema became pregnant, as did 59.1% of patients treated with gestrinone. Neither difference achieved statistical significance.

No adverse events occurred in patients treated with the Chinese herbal medicine enema. In contrast, 13 of 49 patients treated with gestrinone developed acne, while19 had elevated liver enzymes, and 31 had oligomenorrhea.

In the second trial, oral Chinese herbal medicine alone or in combination with an herbal enema led to significantly greater symptom relief compared with danazol (RR 5.06, 95% CI 1.28 to 20.05 and RR 5.63, 95% CI 1.47 to21.54, respectively).

Additionally, the combined Chinese herbal medicine reduced dysmenorrheal pain significantly more than danazol and resulted in a significantly higher rate of disappearance or shrinkage of adnexal masses (MD -2.90, 95% CI -4.55 to -1.25, RR 1.70, 95% CI 1.04 to 2.78, respectively).

Four of 16 patients randomized to Chinese herbal pills alone had dry mouth, and one patient developed acne. Among 24 patients randomized to herbal pills and an herbal enema, two had dry mouth, while 11 developed rectal tenesmus during the first two weeks of treatment, and one patient had weight gain of 3 kg.

Of 18 patients treated with danazol, 13 developed acne, while three had weight gain of 3 kg, two gained 2 kg, one gained 1.5 kg, two had elevated liver enzymes, and four had oligomenorrhea.

The authors reported no relevant financial disclosures.

Primary source: Cochrane Database of Systematic Reviews
Source reference:
Flower A et al. "Chinese herbal medicine for endometriosis" Cochrane Database Syst Rev 2009; DOI: 10.1002/14651858.CD006568.pub2.