I think we all know by now that too many of us drink too much pop or soda (...or whatever you  call it.)  And most of us don't drink enough water.  If you are trying to improve your health by changing what you drink or how much water you drink, consider making a purchase that will be an investment in your health.


Last year I bought a Soda Stream Fountain Jet.  It is a small counter top appliance (non-electrical) that uses water from your tap (or other water source) and in mere seconds turns it into sparkling water.  There may be other brands out there; I'm just writing about this one because it is what we have and I love it.  I got it mostly for environmental reasons:  to keep us from buying so many cans.

The fountain jet works like this:  We fill the liter sized bottle (which comes with the kit) with water from our tap-water filter system, attach the bottle to the fountain jet, press a button a couple times...and, Voila!...we have sparkling water.  We then fill a large glass with the water, squeeze a lemon or lime wedge into it, drop the wedge in...and we have ourselves a refreshing drink (with no can to toss)!

These days, for sweet carbonated beverages we take any of our favorite juices (orange juice is a regular) and add the home-made bubbly water to it:  about 1 part juice to 2 or 3 parts water.  Natural fruit juice does have sugar but it is so much healthier for you than high fructose corn syrup AND you can control the level of sweetness of your drink.

Plain bubbly water can be more appetizing or tasty than flat water.  Certain meals call out for a little zing with your beverage.  I find that it's fairly easy to skip the sugar altogether and just go for the plain carbonated water and still feel like the beverage has some excitement to it.  Sparkling water is also sometimes more appealing or more thirst quenching as the water drunk between meals.   I don't mean to dismiss the virtue of flat water.  I'm just being honest that I sometimes prefer the bubbly...frequently enough that I know I am actually taking in more water than I would otherwise.

I highly recommend adding this to the things you have for your health!


photo copyrighted July 2011

I know of many women who have trouble with fibroids.  Some of them have had hyterectomies due to complications from fibroids.  Recently, I learned from my acupuncturist that Chinese medicine can be extremely effective for treating this condition.  I was thrilled to learn of such a safe treatment for fibroids but I was also saddened to realize that this solution, to a fairly common ailment, is unknown to so many women.

Uterine fibroids are non-cancerous growths in the muscle wall of the uterus.  Many women have fibroids with no symptoms and no problems.  However, for many women fibroids can cause pain, heavy bleeding during their menstrual period, and other abdominal complications (including backache and frequent urination).  Fibroids tend to shrink and often disappear after menopause. (1)

Conventional (or Western) medicine treatments for fibroids involve taking hormones or having surgery.  Fibroids are the leading cause of hysterectomy in the U.S. (2)

Fortunately for women who wish to avoid taking hormones and surgery, there is an alternative.  Chinese medicine has provided effective treatment of fibroids for centuries using herbs and acupuncture.  The nice thing with Chinese medicine and uterine fibroids is that there is an explanation for what causes fibroids, how you can prevent them, and a treatment for them.  It is important to note that some fibroids may be too big or the condition otherwise severe enough that surgery is required.

Chinese medicine teaches that fibroids are fostered by stagnation of the digestive system and of the liver.  It is best to avoid fried, greasy, and high-fat foods, refined sugars, processed foods, gas-producing foods, caffeine and alcohol.  When your abdomen is "happy", according to Chinese medicine, fibroids may resolve more quickly. (1)

The Chinese medicine treatment for fibroids includes herbs and acupuncture.  My understanding is that the herbs are the more powerful or effective part of the treatment and that the acupuncture aspect is to assist in the healing.  The result can be either shrinking the fibroids until they are no longer a problem or making them disappear altogether.

There is pretty good information on this online.  See this link for more interesting details.  If some of my readers are interested in more on this subject, I can talk with my acupuncturist and do another post on it.  Just let me know!

When seeking Chinese medicine treatment of fibroids, find an actual acupuncturist rather than some other sort of practitioner who has only taken workshops or continuing education seminars on herbs and acupuncture. 



(1)  Smart Medicine For Healthier Living,  Janet Zand (with Spreen and LaValle), Avery Publishing Group

(2)  amazinghealing.com

If you are trying to lose weight, solely reducing your calorie and fat intake may only lead to frustration and a feeling of failure.  One of the most straight forward and effective things you can do is to increase your metabolic rate.


Your metabolic rate is the rate at which your body uses energy--the number of calories it burns in a given period of time, either at rest or while active.  (1)

You can increase your metabolic rate by increasing the amount of exercise you do and by increasing your muscle mass.

Aerobic exercise makes your body work harder and you burn calories at a faster rate as you do that work. The increase in rate of calorie burning lasts even after the exercise is finished. (2)  Some easy aerobic exercises are: fast walking, bike riding, stair climbing, elliptical machines.  It doesn't need to be extreme...just adding more to your daily/weekly routine than you currently do will help increase your metabolic rate.

The best way to increase your muscle mass is by doing weight-bearing exercise regularly.  A weight-training program that exercises all the major muscle groups for 40 minutes twice a week helps women lose excess fat and gain significant muscle mass--thus resulting in a higher metabolic rate and ability to burn calories effectively. (2)  Muscle is much more effective at burning calories than is fat.  In fact, muscles burn calories at two and a half times the rate that fat burns calories. (3)   Some ideas to start a weight training routine:  many gyms and workout studios have very effective weight training classes that are easy to partake in;  you can meet with a trainer once or twice to get a program designed for you that you can then do on your own; meet and workout with a trainer regularly; buy a few hand weights and train at home.

As always with embarking on a new exercise program, check with your doctor to make sure your exercise plan is a good choice for your current health condition.


(1) "Wellness Made Easy",  from the University of California, Berkeley Wellness Letter, 2009, MediZine LLC
(2) "Women's Bodies, Women's Wisdom", Christiane Northrup, 1998, Bantam Books
(3)  "8 Ways to Burn Calories and Fight Fat", WebMD

photo by:  Malene Thyssen at Wikimedia Commons with this license

...or drink the sweet and delicate tea made from the oat plant, Avena sativa.  Both forms of the oat plant act as effective nerve tonics.

Avena sativa is used in herbal medicine to treat stress and depression because of the plant's ability to strengthen and help heal damaged nervous tissue. (1)

Oats are surprisingly nutritious
Oats are high in manganese, selenium, vitamin B1 (thiamin), dietary fiber, magnesium and amino acids, while low in calories.  One cup of the cooked whole grain has 6 grams of protein.  (2)

Besides nourishing the nervous system, this plant also fortifies the bones, teeth, skin, hair, nails, lungs, and circulatory system. (3)

Ways to Enjoy Oats
-Oatmeal:  The best oats to use are steel cut or rolled (not quick oats!).  Not only do you get more nutritional benefit from the steel cut and rolled oats but you get a much better flavor and texture.  I find quick oats to be barely edible compared to steel cut oats.

To save time, I make a bigger batch of oats than will be eaten in one sitting and I refrigerate the remainder to be reheated for the next day or two.  I reheat on the stove top, adding a little water.

-Oat Straw Infusion:  (not a true tea by definition but often called Oat Straw Tea.)  Pour a cup of boiling water onto 1-3 teaspoonfuls of the crushed dried stalks ("straw") and let sit for 10-15 minutes.  This should be drunk three times a day. (4)  Look for Oat Straw at your local co-op in the bulk herbs section.

Oatmeal Cookies:  Laurel's Kitchen cookbook has my favorite oatmeal cookie recipe.

Bread or Muffins:  Add oat flour or whole oats to your favorite recipe.

Oat Bran:  Sprinkle some on your hot or cold cereal.

Good for the anxious pooch, as well
If your dog suffers from separation anxiety, you can feed him or her oatmeal (unsweetened).  Check with your vet first because each dog has their individual conditions and sensitivities.  Holistic vets may be more familiar with the remedy than non-holistic vets.

Remember your Oats when times get tough
Whenever I become aware that my life (or a part of my life) is becoming overly stressful, I make a list of a few things to remember to do for myself that often get lost in the storm.  One of these things is to eat oatmeal.  I generally choose steel cut oats.  There is something very soothing and nurturing in sitting down to a nice hot bowl of healthy oatmeal, with pure maple syrup and a bit of soy milk splashed on top...kind of like a comforting hug from Mother Nature.  (Oh, and don't forget the blueberries!)

 
(1)  David L. Hoffman, BSc, Nervine 
(2)  The World's Healthiest Foods
(3)  Bright Hub, Healing with Oat Straw Tea
(4)  David L. Hoffman, BSc,  Oats
photo by Ted O-Rama at Wikipedia Commons with this license.

One of the joys of summer for me is the abundance of fresh fruit.  Lately, I've been on a blueberry kick-- they are such an easy snack.  When it's crazy-hot out, I tend to graze on snacks and avoid big meals.   Blueberries make a perfect snack: I just wash a handful, put them  in a little bowl and snack away.  I also freeze them and keep them in an easy to access container so I can just reach in the freezer and grab a few and slowly eat them one at a time.  They are nature's nibble-size popsicles...a little sweet, a little tart...perfect for the hot weather.

Nutrition Information on Blueberries
Raw blueberries, of course, are the most nutritious.  They lose some of their nutritious value when baked.  Blueberries are very high in vitamin C, and high in dietary fiber and manganese.  Manganese helps bone development and helps convert food to energy in our bodies. (1)  They are also high in antioxidants which are not damaged when frozen. (2)

Here is a link if you want more details on the health benefits of blueberries such as cardiovascular benefits, whole body antioxidant support (including evidence that consumption of blueberries can reduce damage to muscles after overly-taxing exercise), and cognitive benefits (blueberries may improve memory, among other cognitive functions).

The Simple Ways I Enjoy Blueberries
-Buy organic; I find them to be more flavorful
-Get them fresh from a farmers market or in the co-op's produce section
-Eat fresh by themselves or in a fresh fruit salad (including organic bananas and fresh pineapple)
-Exciting frozen treat like tiny popsicles (I rinse the blueberries, pat dry, freeze in single layer, then put in easy access container for a quick grab out of the freezer)
-Add frozen blueberries to smoothies and protein shakes (my guy, Russ, makes the most wonderful smoothies with frozen blueberries, bananas, peaches, mangoes, sometimes a splash of organic chocolate syrup, all in a soy milk base)

Bon Appetit!


(1)  U.S. Highbush Blueberry Council
(2)  The World's Healthiest Foods
image by Jim Clark on Wikimedia Commons with this license

Extreme heat in the summer can lead to heat sickness.   The sickness one experiences can range from mild to severe. Heat stroke can cause death or permanent disability if emergency treatment is not provided. (1)   It is good to know the signs of heat sickness, how to treat it and how to prevent it.  This post covers some of the basics.  I recommend the websites for the CDC and WebMD to familiarize yourself with these illnesses.

When the summer weather brings extreme heat, our bodies have to work hard to maintain a healthy core temperature.  Sometimes we cannot dissipate our internal body heat quickly or efficiently enough and we end up suffering from hyperthermia: excessive core body temperature which can cause heat exhaustion or heat stroke.   Those most susceptible to hyperthermia are athletes, outdoor laborers, infants, and the elderly.

 
Heat Exhaustion vs. Heat Stroke

Some of the signs of each of these two illnesses are the same:  dizziness, headache, nausea.  Other signs can help you differentiate between the two.  The main signs to help you determine whether it is heat exhaustion versus heat stroke are the following:

Heat Exhaustion:
-heavy sweating
-pulse may be fast and weak
-headache


Heat Stroke:
-no sweating; skin is red, hot and may be moist or dry
-rapid, strong pulse
-throbbing headache
-unconsciousness

Victims of these illnesses may show only some of the symptoms discussed here.   If you detect signs of heat stroke call for medical help immediately.  Also, know that untreated heat exhaustion can turn into heat stroke.

Here is the full list of symptoms to look for (from the CDC website):

Heat Exhaustion:
-Heavy sweating
-Paleness
-Muscle cramps
-Tiredness
-Weakness
-Dizziness
-Headache
-Nausea or vomiting
-Fainting

Heat Stroke:
-An extremely high body temperature (above 103°F, orally)
-Red, hot, and dry skin (no sweating)
-Rapid, strong pulse
-Throbbing headache
-Dizziness
-Nausea
-Confusion
-Unconsciousness


What To Do

Some cases of heat exhaustion are mild and can be treated at home or without medical help while other cases of heat exhaustion are more severe and should be treated by a medical professional.  Heat stroke  is a medical emergency and medical help should be sought immediately (i.e., call 911 for an ambulance).

The main differences in treatment are as follows:

Heat exhaustion:
-home care may be suitable
-give fluids to drink (water or electrolyte beverages; no caffeine, no alcohol)

Heat stroke:
-needs immediate medical care; home care is not sufficient
-do not give fluids to drink (CDC recommendation)

For both of these conditions, one of the main things you want to do is cool the body and bring down the temperature.

For heat exhaustion: 
-drink cool beverages (caffeine and alcohol free)
-take a cool bath or shower
-rest in an air-conditioned environment
-wear light clothing

For heat stroke:
-call for immediate medical attention
-get victim to shady or other cool area
-cool the victim rapidly (examples: spray or sponge with cool water; cool bath with constant supervision)
-monitor body temperature and keep actively cooling the victim until temperature drops to 101-102 degrees F.


Prevention

During times of extreme heat:
-Limit outdoor activity
-Increase fluid intake, regardless of activity level
-Avoid hot foods and heavy meals
-Replenish salts and minerals
-Try to perform your outdoor activities during cooler times of the day (morning, evening)
-Keep to the shade as much as possible (umbrellas come in handy!)
-Wear light clothing and a hat with a brim to shade the face
-Stay in a cool environment

ALSO during extreme heat:
-Check on friends, family, and elderly neighbors
-Protect pets from the heat
-Do not ever leave children or pets in parked cars--even if the windows are left open

The city of Minneapolis (home of my massage practice) has a list and map of air-conditioned public buildings at this link.  Such information can be very helpful for people who do not have air-conditioning in their home.

Those are the basics I want to share with you.  Already this summer in our city we have had temperatures in the high 90's and low 100's.  Some people here have already been hospitalized with heat stroke.  It sneaks up on you.  So, please be prudent, take preventive measures, and take it easy in the extreme heat so that you can have a safe and fun summer.


information sources:
(1)  Centers for Disease Control (CDC)
(2)  WebMD

photo by NASA, uploaded from Wikimedia Commons.  "This image shows the Sun as viewed by the Soft X-Ray Telescope (SXT) onboard the orbiting Yohkoh satellite."   Cool.

If you are a regular consumer of massage therapy then you know how well massage helps prevent and alleviate pain.  As a massage therapist and massage consumer myself, I certainly am aware of these benefits.  But, it is always nice to see science backing up what we already know...(although this study was limited to chronic low back pain).


The Annals of Internal Medicine published the findings of a study in their July 5, 2011 issue:  “A Comparison of the Effects of 2 Types of Massage and Usual Care on Chronic Low Back Pain. A Randomized, Controlled Trial”. (1)  The study included 401 participants who were divided into three groups and assigned either massage or usual treatments.  One group received full body relaxation massage and another group received targeted deep tissue massage.  Those receiving massage got about one hour massage per week for 10 weeks.  A third group received "usual treatment" which was medication and physical therapy. (2)

The findings of the study:  "Participants who received massage had less pain and were better able to perform daily activities after 10 weeks than those who received usual care. The benefits of massage lasted for 6 months but were less clear at 1 year, when pain and function had improved about equally in all 3 groups". (1)

In the Annals summary for patients, they give these implications of the study: "Ten sessions of massage therapy led to more rapid improvement in low back pain than usual medical care" and there was no apparent difference in results for the two types of massage.  (For more details of the study, see the link provided below.)

Low back pain is very common.  It is second only to cold symptoms when it comes to complaints that send people to their doctor. (2)  I suggest using massage as primary treatment for chronic low back pain (after more serious conditions have been ruled out by your doctor).  If someone you care about suffers from chronic low back pain but has been reluctant to choose massage as their treatment, please pass this information on to them...it might make a big difference in their quality of life.


(1)  A Comparison of Massage Therapy and Usual Medical Care for Chronic Low Back Pain, published by Annals of Internal Medicine.

(2)  news report by Patty Neighmond on NPR

Photo source: Yumi Kimura, at Wikimedia Commons, with this license

Chewing does more than make it easy to swallow food.  Food on your plate is not in a form that can be directly used as nourishment for the body.  We rely on the chemical process of digestion (1) to convert food into useful nutrients and energy.

The function of chewing is vital because digestion actually begins in the mouth with our saliva.  Saliva contains two important digestive enzymes:  alpha-amylase which performs the first step in digesting carbohydrates, and lingual lipase which performs the first stage of fat digestion.  The better you chew your food, the more surface area you create for the saliva to reach the food molecules. The longer you chew, the more time the enzymes in your saliva have to do their job effectively.

When food is sufficiently chewed, and subsequently properly digested, the nutrients and energy are more quickly released and assimilated by our bodies. (2)

Hastily chewing your food means you get less nutrition from your food and makes it harder for the rest of your digestive system (stomach, intestines) to work.  When incomplete digestion occurs you can experience indigestion, flatulence and bacterial overgrowth in the colon. (3)

How long should you chew your food?  A good rule of thumb is to chew it long enough that it becomes rather homogenous in your mouth...so that before you swallow, your tongue really cannot discern any chunks or specific textures of what you're eating.  If you do this, your body will thank you...and you'll make your Mother happy. 



(1) National Institutes of Health:  good article on Your Digestive System and How It Works

(2) Macrobiotic Guide:  good article on this topic and other benefits of chewing your food.

(3) George Mateljan Foundation: another great article on this topic and other benefits of chewing your food.


photo credit:  Shane Adams, at Wikimedia Commons, with this license