BodySense Blog

Uncover Your True Face

Underneath the Mask

Many of us know the feeling of being stuck in a particular role within our families, as if we are wearing masks whenever we see the people we love. Maybe we are the good daughters, expected to always please others, or perhaps we are the family clowns, expected to be jovial and make everyone laugh. This same scenario can play out within a work situation or a group of friends. We may be so good at our role that we hardly even notice that we are wearing a mask, and yet, deep down, we know that we are not free to simply be who we really are. This can leave us feeling unseen and uneasy.

There is nothing inherently wrong with wearing a mask or playing a role. It is a natural part of any social dynamic and it can even be creative and fun. It only becomes a problem when you feel that you have no other choice than to wear that mask, and this is especially challenging if you realize you are never without one. Perhaps you have forgotten who you really are—a vast and unrestricted being of light—and have identified yourself completely with a role. You may be the dutiful, caring son who keeps his parents’ dysfunctional marriage intact. You may be the angelic wife who enables your husband to continue on a destructive path. You may be the cheerful daughter to a deeply depressed mother. Whatever the case, knowing the motivation behind your performance—the function of your mask—can help to uncover your true face.

Anytime we find ourselves stuck behind a mask, it is an indication that we are entangled in a dysfunctional dynamic in which our true self cannot be seen. We have been placed in this situation for the purpose of our own healing and, in some cases, the healing of others. From this perspective, life can be seen as a series of situations that call us to remove our masks—gently, and with great compassion for all concerned—to reveal the beauty underneath.

Simple Nutrition Tips for Healthy Digestion

If you suffer from occasional indigestion, constipation, gas, irritable bowel syndrome or other digestive complaints, simple lifestyle changes can help. In addition to stress management, regular exercise and prudent supplementation, consider these dietary modifications:

1. Drink plenty of fluids. Drink plenty of water throughout the day to help keep digestive systems running properly. Drinking fluids after, rather than during, a meal may help minimize symptoms of indigestion.
2. Eat a diet rich in fiber. Consume at least 40 grams of soluble and insoluble fiber a day, including whole grains, fruits and vegetables.
3. Keep a food log. It can help you identify the causes or triggers of your digestive issues.
4. Eat small meals. Smaller portions place less demand on the digestive tract and are easier to digest than large meals.

DrWeil.com

How to Handle Panic Attacks

It may seem hard to get a grip on anxiety during a panic attack, but learning the right techniques can help you get your anxiety back under control.

Panic attacks can be terrifying. These attacks stem from profound anxiety that can make your heart pound and your knees go weak. Panic attacks can make it difficult to catch your breath and can also cause chest pain and dizziness — you may even think you're having a heart attack. A panic attack may only last a few minutes, but it can leave you feeling frightened and uneasy.

Understanding Panic Attacks

A panic attack and its symptoms of tremendous anxiety can strike suddenly, out of the blue. While a panic attack itself may be brief, it can lead to a lasting fear of having another episode. When panic attacks and the fear of having attacks occur repeatedly, people are said to have a panic disorder, a type of anxiety disorder.

"People have these panic attacks under various circumstances,” explains Martin N. Seif, PhD, a clinical psychologist in New York City and Greenwich, Conn. They constantly worry about having an attack and may avoid certain situations as a result. Eventually, people with panic disorder may realize that they aren't actually afraid of the situation they're avoiding, but rather of experiencing additional panic attacks, notes Seif.

Fortunately, you don’t have to live in fear of panic attacks. There are specific strategies you can use to help manage your anxiety and control your physical symptoms as well.

Panic Attacks: How to Take Control

The best way to stave off future panic attacks is by learning how to control your anxiety so that if you do start to notice symptoms of a panic attack, you can calm your mind and body until the symptoms fade.

"People who experience panic attacks have to learn how to cope with their feelings of panic," says Seif. While medication can be effective, cognitive-behavioral therapy is one of the best techniques for managing panic and anxiety. "It involves recognizing that the panic-producing process is fueled by future-oriented, catastrophic thinking," explains Seif. People with panic disorder have to become aware that their thoughts trigger a physical reaction, which results in a panic attack.

To gain control over panic disorder, it's important to learn and practice anxiety management techniques, says Seif. Strategies that you can use to help you curb a panic attack include:

• Breathing slowly and deeply. Anxiety can cause you to breathe very quickly, which makes both the mental and physical symptoms of a panic attack even worse. When you start to feel panicky, be sure to take slow, deep breaths to soothe your mind and body.
• Stop and think. When your thoughts start spinning out of control, simply tell yourself to stop. Organize your thoughts and decide what you need to do to get yourself calm again.
• Think positively. Push negative thoughts out of your mind, and remind yourself that you are in control. Think about times when you've been able to manage situations successfully and reduce anxiety.
• Stand up for yourself. If you need to leave a situation, do so or tell someone you need to leave. Don't be afraid to ask for help. Allowing yourself to become more upset will not help if what you really need is to take a walk and blow off some steam.
• Relax your muscles. Anxiety causes your entire body to tense up, so make a conscious effort to relax each muscle from your toes all the way up to your neck and face.

Don't wait for a panic attack to begin to try these techniques. Seif notes that it's important to use these strategies regularly and learn to manage your anxiety in gradual stages. As you become more confident that you can rein in a panic attack, you can walk out the door each day breathing easier.

By Diana Rodriguez

Medically reviewed by Niya Jones, MD, MPH

What to Do About Insomnia

Learn how to combat restless nights and drowsy days.

For chronic insomnia, the treatment of choice is to change your lifestyle and habits. A careful evaluation can pave the way to better sleep by pinpointing habits that keep you up at night. A sleep specialist trained in behavioral medicine can help people with learned insomnia replace their bad habits with positive ones.

Sleep restriction
People with insomnia often find that spending less time in bed promotes more restful sleep and helps make the bedroom a welcome sight instead of a torture chamber. As you learn to fall asleep quickly and sleep soundly, the time in bed is slowly extended until you obtain a full night's sleep.
 
Some sleep experts suggest starting with five or six hours at first, or whatever amount of time you typically sleep at night. Setting a rigid early morning waking time often works best. If the alarm is set for 7 a.m., a five-hour restriction means that no matter how sleepy you are, you must stay awake until 2 a.m. Once you are sleeping well during the allotted five hours, you can add another 15 or 30 minutes, then repeat the process until you're getting a healthy amount of sleep.

Reconditioning
In the 1970s, a Northwestern University professor developed a technique to recondition people with insomnia to associate the bedroom with sleep. These are the rules:

• Use the bed only for sleeping and sex.
• Go to bed only when you're sleepy. If you're unable to sleep, get up and move to another room. Stay up until you are sleepy, then return to bed. If sleep does not follow quickly, repeat.
• During the reconditioning process, get up at the same time every day and do not nap.

The idea is to train your body to associate your bed with sleep instead of sleeplessness and frustration.

Relaxation techniques
For some people with insomnia, a racing or worried mind is the enemy of sleep. In others, physical tension is to blame. Fortunately, there are ways to release physical tension and relax more effectively. Relaxation techniques that can quiet a racing mind include meditation, breathing exercises, and progressively tensing and relaxing your muscles starting with your feet and working your way up your body — a technique known as progressive muscle relaxation.

In biofeedback, people use equipment that monitors and makes them aware of involuntary body states (such as muscle tension or hand temperature). Immediate feedback helps people see how various thoughts or relaxation maneuvers affect tension, enabling them to learn how to gain voluntary control over the process. Biofeedback is usually done under professional supervision. Other relaxation techniques — such as progressive muscle relaxation or meditation — can be learned in behavior therapy sessions or from books, tapes, or classes.

Everyday Health - Women's Health

The Joyful Flow

Good Vibrations

Feelings vibrate, just as all things in the universe do, at a particular frequency. Negative feelings like anger, guilt, and depression vibrate at low frequencies, while positive feelings like joy, appreciation, and passion vibrate at high frequencies. These high frequency vibrations make us feel good. This is why people and places that inspire and cultivate positive feelings have what we call good vibrations.

Good vibrations inspire health, happiness, and optimism. When we are tuned in to good vibrations, our bodies heal, our hearts open, and our minds shift toward the light. We see new possibilities and feel powerfully energized to follow our inner visions. At the same time, we feel relaxed and capable of manifesting these visions without giving in to stress or struggle. Good vibrations put us in a state of perfect receptivity so that we feel it is the energy flowing through us that accomplishes what needs to be done. We feel guided, supported, protected, and nourished within this joyful flow. We sometimes forget that we are allowed to feel this way all the time.

Lower frequency vibrations are not bad in a moral sense, but they are bad in the sense that they simply don’t feel good. Still, they have a purpose, which is to alert us to the fact that we are blocking out the higher frequency vibrations that we need to function well. They are a call for healing ourselves from within. The key to our healing lies in remembering that it is our birthright to feel good and that feeling good is the essence of our true nature. When we are receiving and sending out good vibrations, we are in the flow. When we are not, we can begin to raise our vibration by seeking out people, places, and situations that vibrate at a higher frequency. Whether we need to go on retreat or just call a friend who makes us laugh, seeking out those good vibrations and basking in them is a sacred and loving practice that returns us, time and again, to the joyful flow of the universe.

DailyOM

Understanding the Loss of Your Pet

The loss of a pet is like the loss of a close family member to many people. For some, the loss of a pet can be felt even more tragically and more acutely than the loss of a person. This can happen because our pets live relatively short lives. For many of us who love our pets, their death can affect some of us even more than the death of a relative or friend. The death of a pet leaves few people totally untouched.

A pet may come to symbolize many things to each of us. It may represent a child, perhaps a child yet to be conceived or the innocent child in us all. It may reflect the ideal mate or parent, ever faithful, patient and welcoming, loving us unconditionally. It is a playmate and a sibling. It is a reflection of ourselves, embodying negative and positive qualities we recognize or lack in ourselves. The same pet may be all of these, alternating between roles on any given day or for each member of the family.

When a pet dies, we expect that our pain will be acknowledged, even if it is not shared, by our relatives, friends and colleagues. Though the bond between you and your pet is as valuable as any of your human relationships, the importance of its loss may not be appreciated by other people. The process of grieving for a pet is no different than mourning the death of a human being. The difference lies in the value that is placed on your pet by your family and by society as a whole.

Your grief may be compounded by lack of response from a friend or family member. Realize that you do not need anyone else's approval to mourn the loss of your pet, nor must you justify your feelings to anyone. Do not fault anyone who cannot appreciate the depth of your grief for a pet. The joy found in the companionship of a pet is a blessing not given to everyone.

Seek validation for your pain from people who will understand you. Speak with your veterinarian, a veterinary technician, groomer or another pet owner. Ask for a referral to pet grief support groups or veterinary bereavement counselors in your area. The death of a pet can revive painful memories and unresolved conflicts from the past that amplify your current emotional upheaval. Seek comfort in the support of professional counselors or clergy.

This is an opportunity for emotional growth. Your life was and will continue to be brighter because of the time that you shared with your pet. This is the best testament to the value of your pet's existence.

By Julie Axelrod

2 Tips for Healthy Bones

Both men and women experience a decrease in bone mass with age. In addition to eating a healthy diet and prudent supplementation, these two lifestyle habits can help preserve and increase bone mass.

1. Get regular exercise. Weight-bearing exercise (walking, jogging or any exercise done on the feet) and strength training (such as weightlifting or working with resistance bands) can help fortify bones and build bone mass.
2. Don't smoke and keep alcohol intake moderate. Moderation will help preserve bone and slow bone loss.

DrWeil.com

Appreciating Suggestions

Other People's Agendas

As children, our parents had dreams for us. They wanted us to do well in school, and to do whatever was necessary to reach our highest potential. Later in life, friends may try to set us up with their idea of the perfect partner or the perfect job. Spouses may have agendas for us, too. People close to us may have ideas about how we should live our lives, ideas that usually come from love and the desire for us to be happy. Other times, they come from a place of need within them—whether it is the parent who wants us to live out his or her dreams or the friend or spouse who wants us to play an already-defined role. Whatever the case, we can appreciate and consider those people’s input, but ultimately we must follow our own inner guidance.

There may come a time when all the suggestions can become overbearing. We may feel that the people we love don’t approve of our judgment, which can hurt our feelings. It can interfere with the choices we make for our lives by making us doubt ourselves, or filling a void with their wishes before we’ve had a chance to decide what we want. It can affect us energetically as well. We may have to deal with feelings of resistance or the need to shut ourselves off from them. But we can take some time to rid ourselves of any unnecessary doubts and go within to become clear on what we desire for ourselves.

We can tell our loved ones how much we appreciate their thoughts and ideas, but that we need to live our own lives and make our own decisions. We can explain that they need to let us learn from our own experiences rather than rob us of wonderful life lessons and the opportunity to fine-tune our own judgment. When they see that we are happy with our lives and the path we are taking to reach our goals, they can rest assured that all we need them to do is to share in our joy.

DailyOM

Dark Chocolate: A Delicious Health Food

Sometimes it seems that keeping healthy involves giving up many of the things you love. Many folks prefer high-fat, high-sugar foods to vegetables, red meat to fish, French fries to brown rice, etc. But, it has become increasingly clear that chocolate, one of the true comfort foods that many people love, is not only good to eat but good for you as well.

Cacao has been cultivated and delighting taste buds for almost 2000 years, but only recently has it been the subject of formal scientific investigation. More than 450 articles have appeared in the medical literature concerning the health effects of chocolate, and the consensus is that chocolate is the new health food! However, before you run out and stock up on chocolate bars from the grocery store, there are a few simple things you need to know.

There are three main types of chocolate; white chocolate, milk chocolate and dark chocolate, and it appears that greater health benefits come from consuming dark chocolate than the other varieties.

Research has centered on two main types of ingredients found in cacao and chocolate: stearic acid and bioflavonoids. Stearic acid is a saturated fat, meaning it is solid at room temperature. Since dietary saturated fats tend to raise both total cholesterol and harmful LDL cholesterol levels in the bloodstream, health authorities such as the American Heart Association and the National Institutes of Health recommend that people limit their consumption of saturated fat to less than 6 – 10 percent of daily calories. Stearic acid is the most common type of fat found in chocolate, yet studies have shown that it is unlike most other types of saturated fat and does not raise either total or LDL cholesterol levels. It also changes the platelets in the blood stream and reduced the risk of blood clots.

Bioflavinoids are dietary antioxidants. Many of the mainstays of a healthy diet such as fresh fruits and vegetables, green tea, and red wine are rich in bioflavonoids. Bioflavonoid intake has been found to lower the risk of having a heart attack or stroke. Dark chocolate contains more bioflavonoids than green tea, apples, onions and red wine. Dark chocolate also has two and half times more bioflavonoid content and much less sugar than either milk chocolate or white chocolate, which is why it is the preferred variety.

Silent inflammation is currently regarded as the common pathway leading to numerous diseases such as heart disease, cancer, arthritis, diabetes, and Alzheimer’s disease. Inflammation in the body is measured with a blood test known as the C reactive protein (CRP) and studies have shown that consumption of dark chocolate significantly lowers CRP levels.

You should buy dark chocolate bars that contain at least 70 percent cocoa content. As an example, the three ounce (90 gram) bars of dark chocolate that I buy at the local health food store are divided into 18 small squares. The bars contain 77 percent cocoa content and I typically eat two small squares about five times a week. These two squares contain 2.67 grams of saturated fat, about 15 percent of the recommended daily allowance (RDA).

Enjoy dark chocolate several times a week for a tasty and healthy addition to your personal longevity program.

Happy anti-aging!

Terry Grossman, M.D.

Shifting into Gratitude

The Question of Worthiness

We all know what it’s like to finally get something we want, only to find ourselves feeling as if we don’t deserve it. Whether it’s a car, a new job, or a date with someone wonderful, we suddenly feel as if we are not up to it. Something in us wants to reject this gift from the universe, perhaps because it requires that we think of ourselves in a new way or makes us question why we should have something that others don’t have. If these feelings of unworthiness are not consciously acknowledged, they can lead us to sabotage ourselves out of the gift being offered. Perhaps the best way to avoid rejection and sabotage is to simply shift into a state of gratitude, bypassing the question of worthiness altogether.

The question of whether we or anyone else deserves something is not really in our jurisdiction. These themes play themselves out in ways we can’t fully comprehend—on the level of the soul, over the course of many lifetimes. What we do know is that the universe has its own way of shifting the balance over the course of time so that all things are ultimately fair. We can trust in this process and understand that when a gift comes our way, it is because we are meant to have it. Otherwise, it would not be available to us. Accepting the gift with gratitude and using it to the best of our ability is true humility.

When we receive a gift and find that feelings of unworthiness crop up, we can simply acknowledge the feelings and then remind ourselves that they are beside the point. We might say to ourselves, "I am meant to have this." As we allow ourselves to accept the gift, we might feel tenderness in our hearts that naturally shifts into a deep feeling of gratitude. As we sit for a moment, consciously holding the gift in our hands or in our hearts, we say "yes" to the universe’s many blessings, and we also say "thank you."

DailyOM

Back Pain Prevention: 5 Harmful Habits

Breaking yourself of certain bad habits can help protect your spine.

We all have bad habits some of the time. But now is a good time to fix the bad habits that can be harmful to your spine and cause back pain. Here are the top 5 bad habits that can be harmful to your spine:

#1 – Twisting when Lifting
So many people make this mistake! We forget to check our body mechanics while lifting, yet too much of this type of movement can be very damaging to your back. When lifting, follow these steps:

• Get close to the object
• Bend your knees and grasp the object firmly
• Lift straight up (don't twist!) in one fluid motion
• Hold the object close to your body
• Move close to where you want to place the object
• Bend your knees when lowering the object

#2 – Bad Posture
How often to you think about your posture? If you're like most people, not often enough. But bad posture — slouched shoulders, head down, knees locked — places an enormous amount of stress on the spine. Good posture keeps your body in balance and helps avoid that stress. Here's what good posture looks like when standing:

• Feet slightly apart
• Knees straight
• Chin slightly tucked in
• Shoulders back

Be sure to check and correct your posture during your everyday activities. Soon you will find that you are actually more comfortable when your spine is in balance!

#3 – Too Little Exercise, Too Much Weight
A sedentary lifestyle has become all too common in our society today. Eventually our spines will pay the price. In fact, research shows that people who do not exercise regularly and are overweight are more likely to suffer from back injures and pain. To keep that from happening to you, get up and get moving! Find a way to put exercise into your daily activities. Not only will it help keep your spine healthy, it will help you to shed those unwanted pounds and feel great, too!

#4 – Ignoring the Pain
None of us like going to the doctor, but persistent back pain should not be ignored. If you suffer from persistent, chronic, or recurring back pain, see your doctor. In most cases there is an easy, non-surgical treatment that can return you to a pain free life. However, if left untreated or allowed to progress, back pain can lead to serious and severe disability.

#5 – Smoking Tobacco
Among the many harmful effects of cigarette smoking on the body, early and more severe degeneration of the back is getting more and more attention. Nicotine — in any form — blocks the transport of oxygen and important nutrients to the spine's discs. Starved of oxygen, the discs are much less able to repair themselves and tend to collapse at a much earlier age than is seen in non-smokers. This painful collapse — degenerative disc disease — can lead to chronic back pain. Moreover, should any surgery be needed, smokers have been found to have much slower healing times and a high rate of failure to heal.

By Eeric Truumees, MD, for Spine Universe

Empathy in Action

An Experiment in Gratitude

Sometimes we forget to take the time to recognize the richness that defines our lives. This may be because many of the messages we encounter as we go about our affairs prompt us to think about what we don’t have rather than all the abundance we do enjoy. Consequently, our gratitude exists in perpetual conflict with our desire for more, whether we crave time, convenience, wealth, or enlightenment. Yet understanding and truly appreciating our blessings can be as simple as walking a mile in another’s shoes for a short period of time. Because many of us lead comparatively insular lives, we may not comprehend the full scope of our prosperity that is relative to our sisters and brothers in humanity.

If you find taking an inventory of your life’s blessings difficult, consider the ease with which you nourish your body and mind, feed your family, move from place to place, and attend to tasks at hand. For a great number of people, activities you may take for granted, such as attaining an education, buying healthy food, commuting to work, or keeping a clean house, represent great challenges. To experience firsthand the complex tests others face as a matter of course in their daily lives, try living without the amenities you most often take for granted. This can be a great experiment to undertake with your entire family or a classroom. Understanding working poverty can be as easy as endeavoring to buy nutritious foods with a budget of $100 for the week. If you own a car, relying on public transportation for even just a day can help you see the true value of the comfort and conveniences others do without. As you explore a life without things you may normally take for granted, ask yourself for how long you could endure.

The compassionate gratitude that floods your heart when you come to fully realize your abundance may awaken pangs of guilt in your heart. Be aware, however, that the purpose of such an experiment is to open your heart further in gratitude and compassion. This awareness can help you attain a deeper level of gratitude that will allow you to savor and, above all, appreciate your life with renewed grace.

DailyOM

Breast Cancer: 7 Nutrition Tips

Diet and nutrition can play a significant role in the chances of developing breast cancer, especially if you have a family history of the disease. The following dietary practices may help to prevent or lessen the risks - I encourage all women to give them a try:

1. Keep your fat content low. Below 25 percent of your daily calories is ideal.
2. Avoid animal fats, polyunsaturated fats (many vegetable oils), and hydrogenated oils (margarines and vegetable shortenings) - all can increase cancer risks.
3. Use healthy fats: monounsaturates such as extra virgin olive oil, freshly ground flaxseed and oily fish such as wild Alaskan salmon and sardines (which are rich in omega-3 fatty acids) may reduce your risk of breast cancer.
4. Include whole soy products in your diet. Soy foods contain many cancer-protective substances, including isoflavones. Try to eat one to two servings of whole soy-based foods a day.
5. Avoid alcohol. Even in modest amounts, alcohol consumption is associated with an increased risk of breast cancer.
6. Minimize your consumption of conventionally raised meat, poultry, eggs, and dairy products. Replace with organic, hormone-free versions and use sparingly.
7. Eat more fruits and vegetables! They contain many different cancer-protective phytonutrients.

DrWeil.com

Seven Ways Your Body Gets Better With Age

Think you've got nothing to look forward to as you get older? Think again! Aging might actually improve your health in a number of unexpected ways.

As the years fly by, it's easy to focus on the less-than-desirable aspects of your aging physique. But did you know that, in some ways, your body actually gets better with age? In fact, doctors and researchers are discovering that the natural aging process has certifiable health benefits, ranging from less sensitive teeth to longer-lasting orgasms. The changes aren't dramatic and they certainly won't turn back the hands of time, but even small physiological improvements can make a big difference when it comes to feeling younger and enjoying life more.

Here are seven real benefits you can look forward to as you grow older.

1. Decreased Tooth Sensitivity
   If you've always had painfully sensitive teeth, they'll become less so as you age. That's because the surface between the enamel and nerves lays down more dentin (the tooth's inner hard tissue) as teeth age, resulting in extra insulation and a diminished pain response. This may make dental procedures less painful, too. "Many older people feel less pain than younger patients — to the point where they may not need anesthesia for simple dental procedures," reports Claire Collins, D.M.D., associate professor of dentistry at the University of Colorado-Denver School of Dental Medicine.

   Healthy Advice To boost the comfort and health of your teeth, be meticulous about regular brushing and flossing. "Plaque from food particles can dissolve the teeth's enamel, which will expose dentin and nerves, increasing sensitivity and pain," says Collins. So stay on top of your daily dental regimen to help prevent decay.

2. Milder Allergies
   Plagued by allergies all your life? They'll be less bothersome as you get older. "After age 50, the body reacts with less vehemence to hay fever and other seasonal allergies, perhaps because older bodies produce less of the allergic antibody IgE," says allergist Michael Welch, M.D., co-director of the Allergy and Asthma Medical Group and Research Center in San Diego and professor of medicine at the University of California-San Diego. Many food allergies diminish, too. However, severe sensitivities to tree nuts and peanuts may not go away. For unknown reasons, these food allergies tend to be life-long, says Welch.

   Healthy Advice You may find that you're able to get by without antihistamines and other allergy medications during allergy season. But talk with your doctor before you stop taking medications — especially if you have asthma because allergies can trigger asthmatic episodes.

3. Fewer Colds and Other Viruses
   You're less likely to get sick with colds and other minor viral infections after midlife. The reason: Each time your body is exposed to a virus, it develops antibodies that make you immune to that virus in the future. This means that more you age, the more likely it is that you'll be immune to many — but not all — cold viruses. There are more than 200 different viruses that cause colds. "But by the time you reach your 60s or 70s with a lifetime of colds behind you, you've developed immunity to many of the circulating cold viruses," says Jack Gwaltney, M.D., an infectious disease specialist at the University of Virginia School of Medicine in Charlottesville. Unfortunately, this increased immunity doesn't apply to the flu virus, as this bug mutates every year.

   Healthy Advice Get a flu shot, and wash up frequently. Hand-washing is a top-notch flu-and-cold preventer. To boost your immunity, get plenty of sleep, eat lots of fruits and veggies, and actively manage your stress, a known immunity-sapper.

4. Low-Maintenance Skin
   Say goodbye to problems with oily skin. After age 50, the skin's oil secretions slow down in both men and women. "The shiny look that many people hate will start to improve," says Audrey Kunin, M.D., a dermatologist in Kansas City and founder of dermadoctor.com. Thinking about going under the knife? Cosmetic surgery scars can be hidden more easily when you're older because mature skin is less likely to spring back and show a separation than young, elastic skin. And you can shave less often and can stop using deodorant. "Due to hormonal changes in the later years, the growth of facial and body hair slows, and sweat glands disappear," Kunin adds.

Healthy Advice Although you'll smell better, less sweating means you're at higher risk of overheating and heat stroke, so be sure to drink plenty of water during hot weather. Dr. Kunin recommends applying a water-based moisturizer after your shower or bath because tap water can strip the skin of oil and moisture.

5. A Fitter Brain
   Some memory functions, such as vocabulary and long-term memory, continually sharpen if you stay mentally active. "Memory can be trained just like muscles," says Gary Small, M.D., author of "The Memory Bible" and director of the University of California-Los Angeles Center on Aging. "If you make the most of your memory and use it regularly, that portion of your brain can actually get better as you get older." In fact, research shows that memory skills can be honed well into old age.

   Healthy Advice To sharpen your memory, do mind-challenging activities. "Try to do a crossword puzzle every day to help build and maintain vocabulary and memory," recommends Small. Learning a new language also can help. Research suggests that certain foods can help age-proof the brain. A 2008 British study found that eating blueberries can enhance memory and learning, and drinking apple juice may improve memory by preventing the decline of an important neurotransmitter, according to a study published in the Journal of Alzheimer's Disease.

6. A Youthful Heart
   Surprisingly, the heart hardly ages at all and actually can strengthen — as long as you keep your cholesterol and blood pressure in check. "Although there is some narrowing of arteries with aging, the pumping ability of the heart stays strong throughout life in healthy people," says Nieca Goldberg, M.D., a spokeswoman for the American Heart Association and medical director of New York University's Women's Heart Program. Genes do play a part in the way your heart ages, but the healthier your lifestyle, the more likely your heart will stay strong well into your 80s and 90s. "Exercise, diet, and not smoking are more important than genetics in maintaining the health of the heart after age 60," says Goldberg.

   Healthy Advice Artery wellness is crucial for preventing a heart attack. Get your blood pressure and cholesterol checked annually, eat a low-fat diet, maintain a healthy weight, and exercise regularly to help age-proof your arteries.

7. Heightened Sexuality
   A shift in the hormonal balance beginning in the early 50s can increase a woman's libido and her ability to have orgasms, says Jessica Fields, Ph.D., a research associate at the Center for Research on Gender and Sexuality in San Francisco. Many women also report an increase in the frequency and intensity of orgasms as they grow older. In fact, some research suggests that the frequency of orgasms increases for women in each decade, up until the octogenarian years (age 80 – 89). But men have reason to celebrate, too. After age 60, the ligaments that attach the penis to the body begin to relax. Assuming a man stays slim, this makes the flaccid penis look longer with each 60-plus decade.

   Healthy Advice Don't assume that getting older means that sex needs to fall by the wayside. "Many 60-plus people enjoy an active sex life that is often better than what they enjoyed in early adulthood," says Fields. Plus, some research suggests that frequent sex helps boost the immune system. It also may keep you looking young. A Scottish study of 3,500 people found that men and women who made love at least three times a week looked 10 years younger than their less lusty counterparts.

The Bottom Line Another birthday could be reason to rejoice. As long as you practice good health habits and get regular medical checkups, your body can continue to improve in many ways. Like fine wine, you're not getting older, you're getting better!

By Jan Sheehan

Breast Cancer: 6 Warning Signs

Do you know the signs and symptoms that might indicate breast cancer? While personal and family histories of breast cancer and lifestyle habits (including diet, exercise and how you handle stress) can all affect breast-cancer risk, learning to recognize the signs of breast cancer may save your life - early diagnosis is key to treatment and recovery. Performing a monthly self-examination is still recommended by many health professionals, as is having a yearly exam performed by your doctor. In addition, the National Cancer Institute suggests keeping an eye out for the following signs:

1. A lump or thickening in or near the breast or in the underarm area
2. A change in the size or shape of the breast
3. Nipple discharge or tenderness
4. An inverted nipple
5. Ridges or pitting on the breast (resembling an orange peel)
6. A change in the look or feel of the breast, areola or nipple (such as temperature, swelling, redness or a scaly feel)

If you are experiencing any of these symptoms, see your doctor for a diagnosis and possible treatment. If you are over 40, talk to your doctor about mammograms.

DrWeil.com

Coping With Anxiety and Depression

Anxiety disorders are often linked to depression. It's important that both conditions are treated simultaneously.

People with anxiety disorders, like social anxiety disorder, generalized anxiety disorder, obsessive-compulsive disorder, or phobias, spend most of their lives in an agitated state. After a while, that can take a huge emotional toll, and depression often sets in. But relief from both anxiety and depression can be achieved.

Why Anxiety Leads to Depression
Anxiety disorders are much more than just nervousness and worrying. They can cause terrifying fear about things that other people wouldn't give a second thought to. Many people with anxiety disorders understand that their thoughts are irrational, but they still can't stop them.

"It's a cycle. Because when you get anxious, you tend to have this pervasive thinking about some worry or some problem and you feel bad about it. Then you feel like you've failed, and you move to depression," says Sally R. Connolly, LCSW, a therapist at the Couples Clinic of Louisville in Kentucky.

The two conditions have a complicated relationship:

• The incidence of developing depression in addition to an anxiety disorder is high — a little more than half of all people with major depression also suffer from severe and persistent anxiety, notes Connolly.
• "People who are depressed often feel anxious and worried, so one can trigger the other. Anxiety often comes before depression," she says.
• Some of the research indicates a biological predisposition to both anxiety disorders and depression. A family history of these mental health conditions may also help explain the connection between anxiety disorders and depression.

"Especially with anxiety, more so than depression, there often is some family history, and so therefore we think that there may be some genetic predisposition to this," says Connolly. "Some people are just worriers and pass it down."

Symptoms of Anxiety and Depression
These are warning signs that a person may suffer from both anxiety disorder and depression:

• Constant, irrational fear and worry
• Physical symptoms like rapid heartbeat, sweating, and difficulty breathing
• Insomnia
• Constant feelings of sadness or worthlessness
• Disinterest in hobbies and activities
• Feeling tired and cranky
• Panic attacks

Treating Anxiety and Depression
Both anxiety and depression need to be treated, and treatment should be focused on both conditions together.

• Cognitive-behavioral therapy (CBT) is often used to treat anxiety disorder with depression. CBT can teach people to manage their fears, anxieties, and depressive symptoms by figuring out what's really causing them; they also learn how to take control of their emotions.
• Antidepressant medications may also be prescribed to help treat both conditions; they are often used in conjunction with CBT.
• Exercise can also help both anxiety disorders and depression. Exercise releases chemicals in the body that make you feel good, and it can help you relax.

Treatment for anxiety disorders and depression needs to be administered and managed by a psychiatrist, Connolly says. "It's really crucial for people with both [anxiety and depression] to have a good assessment to rule out bipolar disorder," she says. Bipolar disorder, a condition in which emotions can swing from very low to very high levels of mania and depression, is treated much differently than anxiety disorder with depression.

No one has to suffer from anxiety disorder or depression, and certainly not both. People with anxiety disorder should speak with a psychiatrist, therapist, or other health-care professional about their symptoms, and start treatment before depression has a chance to set in.

By Diana Rodriguez

Medically reviewed by Pat F. Bass III, MD, MPH

Setting the Tone

Starting Your Day Well

The choices you make upon waking can have a profound impact on your day. If, still drowsy, you hit the ground running, rushing to prepare yourself to face your worldly obligations, you will likely feel fatigued and overwhelmed for most of your day. A leisurely and relaxing morning, on the other hand, can energize and excite you, as well as give you the courage to meet the challenges waiting for you. By beginning your day in a focused and centered fashion, you make it your own. You set the tone of your expectations and choose the mood you will use to respond to your circumstances. A gentle, reflective, and thoughtful morning will prepare you to create a gentle, conscious, and thoughtful day.

The simplest way to eliminate the rush from your morning routine is to rise earlier. Getting children into routines and getting themselves ready as much as possible will also give you more time. Though this may seem like a hardship at first, you will soon grow to love the extra minutes or hours that afford you an opportunity to really enjoy watching the sun come up or connect with your loved ones before you go in your separate directions. There are many more ways you can constructively use the time you gain. A mere half-hour of introspection in which you examine your goals, thank the universe for the richness in your life, and contemplate the blessings you will receive this day can lift your spirit and help you formulate lasting positive expectations. Likewise, you can solidify your day’s intention through spoken affirmations or the words you record in a journal. Or, if you want little more than to enjoy your day, devote a portion of your personal time to activities that bot! h ground and delight you, such as meditation, yoga, chanting, singing, reading, or listening to music. If you feel, however, that there is little room for change in your start-of-the-day routine, try to make each activity you engage in upon waking a ritual in its own right. The time you spend everyday savoring a soothing cup of tea or washing away tension in a hot shower can serve as a potent reminder of the need to care for yourself no matter what the hour.

Your morning is yours and should reflect not only your practical needs but also the needs of your soul. When you center yourself at the start of your day, you will likely find it easier to remain centered during subsequent work, play, and downtime because the overall sense of serenity you create through your choices will stay with you throughout the day.

DailyOM

Hidden Gems

Experiences We Don't Understand

Sometimes we have an experience that we don’t understand, but if we look deeply, or wait long enough, a reason for that experience will usually reveal itself. All the events in our lives lead to other events, and all that we have manifested in this present moment is the result of past events and experiences. We cannot easily tease apart the many threads that have been woven together to create our current reality. Experiences that don’t make sense, as well as any that we regret, are just as responsible for the good things in our lives as the experiences we do understand or label as "good."

This is especially important to remember at times when we feel directionless or unsure of what to do. It is often at times like these that we take a job or move to a place without really knowing if it’s the right thing to do. We may ultimately end up leaving the job or the place, but often during that time we will have met someone who becomes an important friend, or we may have an experience that changes us in a profound way. When all the pieces of our life don’t quite make sense, we can remember that there may be some hidden gem of a reason that we are where we are having the experiences we are having.

It’s fun to look back on past experiences with an eye to uncovering those gems—the dreadful temporary job in a bland office building that introduced you to the love of your life; the roommate you couldn’t tolerate who gave you a book that changed your life; the time spent living in a city you didn’t like that led you into a deeper relationship with yourself. Remembering these past experiences can restore our faith in the present. Life is full of buried treasures. Chances are, you’re sitting on some right now.

DailyOM

We Are Family

Humanity

When it comes to our families, we sometimes see only our differences. We see the way our parents cling to ideas we don’t believe, or act in ways we try not to act. We see how practical one of our siblings is and wonder how we can be from the same gene pool. Similarly, within the human family we see how different we are from each other, in ways ranging from gender and race to geographical location and religious beliefs. It is almost as if we think we are a different species sometimes. But the truth is, in our personal families as well as the human family, we really are the same.

A single mother of four living in Africa looks up at the same stars and moon that shine down on an elderly Frenchman in Paris. A Tibetan monk living in India, a newborn infant in China, and a young couple saying their marriage vows in Indiana all breathe the same air, by the same process. We have all been hurt and we have all cried. Each one of us knows how it feels to love someone dearly. No matter what our political views are, we all love to laugh. Regardless of how much or how little money we have, our hearts pump blood through our bodies in the same way. With all this in common, it is clear we are each individual members of the same family. We are human.

Acknowledging how close we all are, instead of clinging to what separates us, enables us to feel less alone in the world. Every person we meet, see, hear, or read about, is a member of our family. We are truly not alone. We also begin to see that we are perfectly capable of understanding and relating to people who, on the surface, may seem very different from us. This awareness prevents us from disconnecting from people on the other side of the tracks, and the other side of the world. We begin to understand that we must treat all people for what they are—family.

DailyOM

Divergent Directions

Coping with People You Dislike

As much as most of us wish we could exist in harmony with the people we encounter throughout our lives, there will always be individuals we dislike. Some simply rub us the wrong way while others strike us as deliberately unaware. We may judge others as too mean or abrasive for us to interact with them comfortably. Yet no person should be deemed a villain because their beliefs, opinions, mannerisms, and mode of being are not compatible with your own. You need not embrace the rough traits they have chosen to embody. There may be times in which the best course of action involves distancing yourself from someone you dislike. But circumstances may require that you spend time in the company of individuals who awaken your aversion. In such cases, you can ease your discomfort by showing your foe loving compassion while examining your feelings carefully.

The reasons we dislike some individuals are often complex and, at first, indecipherable. Often, we are automatically averse to people who are different because they compel us to question our values, spirituality, culture, and ideologies, threatening to undermine our self-assurance. Realistically, however, those you dislike have no power to weaken your life’s foundations. In fact, your aversion to specific individuals may actually be your response to your fear that specific qualities you see in them also exist within you. Their presence may force you to face internal issues you would rather not confront. If you meet someone who inspired an intense, largely negative response in you, ask yourself why your reaction is so laden with powerful emotions. Remember that you control your feelings and, if necessary, you can minimize this individual’s impact on your well-being by choosing how you will respond to them.

Though you may not have an immediate breakthrough, your willingness to consider your dislike rationally can help you better understand the root of your feelings. Your aversion to certain individuals may not wane over time, yet the comprehension you gain through reflection can help you interact with them sympathetically, benevolently, and with a greater degree of kindness. There is nothing wrong with recognizing that you are incompatible with some people. You may never achieve a shared harmony with those you dislike, but you can nonetheless learn to modulate your reactions to these individuals and, ultimately, to coexist peacefully with them.

DailyOM

Wherever You Are

Home Is Where the Heart Is

The word "home" has a wide variety of connotations. To some, home is merely a place where basic needs are addressed. To others, home is the foundation from which they draw their strength and tranquility. Still, others view home as a place inexorably linked to family. Yet all these definitions of home imply somewhere we can be ourselves and are totally accepted. There, we feel safe enough to let down our guard, peaceful enough to really relax, and loved enough to want to return day after day. However, these qualities need not be linked to a single space or any space at all. Home is where the heart is and can be the locale you live in, a community you once lived in, or the country where you plan to live someday. Or home can be a feeling you carry inside yourself, wherever you are.

The process of evolution can require you to undergo transformations that uproot you. Moving from place to place can seem to literally divide you from the foundations you have come to depend on. Since your home is so intimately tied to the memories that define you, you may feel that you are losing a vital part of yourself when you leave behind your previous house, city, state, or country. And as it may take some time before you fashion new memories, you may feel homeless even after settling into your new abode. To carry your home with you, you need only become your own foundation. Doing so is merely a matter of staying grounded and centered, and recognizing that the pleasures you enjoyed in one place will still touch your heart in another if you allow them.

Your home can be any space or state of being that fulfills you, provided you are at peace with yourself and your surroundings. A person can feel like home to you, as can seasons and activities. If you feel disconnected from what you once thought of as home, your detachment may be a signal that you are ready to move one. Simply put, you will know you have found your home when both your physical environment and energetic surroundings are in harmony with the individual you are within.

DailyOM

The Link Between Stress and Obesity

Stress has been linked to biochemical changes that can trigger cravings and lead to obesity. Learn how to break the cycle.

For years, many people have suspected that stress and obesity are linked — and now scientific research has found evidence to support this connection. Specific biochemical reactions appear to help explain this link and, as doctors better understand these reasons, they may be better able to address the obesity epidemic facing the United States.

The most insidious aspect of the link between stress and obesity is that it tends to be self-reinforcing, notes Bonnie Taub-Dix, RD, of New York City, a weight-loss expert and spokeswoman for the American Dietetic Association. "Very often, when people are stressed they may eat inappropriately," Taub-Dix says. "If that causes them to gain weight, that can cause even more stress. You wind up causing exactly what you're trying to alleviate."

Stress and Obesity: The Biological Connection

Ever notice that when you're really stressed, you tend to crave comfort foods that are high in fat or sugar? Researchers have found that specific hormones may play a role in this process.

• Serotonin. When we reach for fattening comfort foods during stressful times, it may be an attempt to self-medicate. "When you eat carbohydrates, it raises the body's serotonin level," Taub-Dix says. “Serotonin is the body's feel-good chemical. It makes you feel [better]." Not surprisingly, people under stress don't tend to make smart food choices. "Very often the carbohydrates that people go for are laden with fat, like muffins, pastries, doughnuts, and cookies," Taub-Dix observes. "It's not like they're going for whole-wheat pasta."
• Cortisol. Researchers have also discovered that chronic stress can cause the body to release excess cortisol, a hormone critical in managing fat storage and energy use in the human body. Cortisol is known to increase appetite and may encourage cravings for sugary or fatty foods.
• Neuropeptide Y. More recent studies also suggest that our bodies may process food differently when we're under stress. One study found that lab mice fed a diet high in fat and sugar gained significant amounts of body fat when placed under stressful conditions. Mice fed a normal diet, however, didn't gain as much weight despite stress. Researchers linked that phenomenon to a molecule called neuropeptide Y that is released from nerve cells during stress and encourages fat accumulation. A diet high in fat and sugar appears to further promote the release of neuropeptide Y.

Stress and Obesity: Break the Cycle

So if we're wired to seek out unhealthy foods when we are under stress, how do we avoid gaining weight when times get tough?

• Don't allow yourself to become too hungry. "When you get hungry and you go too long without eating, you get a drop in your blood sugar. It's very hard to think rationally when your blood sugar levels are that low. You'll eat anything," Taub-Dix explains. To avoid this scenario, be sure you're not skipping meals, she advises.
• Keep portion size in mind. "When people are stressed out, there's a tendency not to think about what they're eating and how much they're eating," observes Taub-Dix. Smaller portions can help keep your total calorie intake under control.
• Eat healthy snacks. Taub-Dix recommends snacks that combine protein and carbohydrates. The body digests them more slowly, allowing you to feel fuller longer. "An example might be almond butter and whole-grain crackers, or cheese and a piece of whole-grain bread," she says. Avoid snacks high in fat and sugar.
• Think about what you're eating. "When people are really stressed, they think that paying attention to their diet will cause more stress," Taub-Dix notes. "Actually, it's just the opposite. Don't forget that food is fuel for your body and your brain. When you eat properly, you're fueling your body to fight stress."
• Deal with your stress. This may be easier said than done, but finding ways to manage your stress is essential to your overall health. Try yoga, tai chi, or meditation. Exercise regularly. Spend time with friends. Seek counseling. Reduce the number of stressors in your life.

If you find yourself reaching for high-fat, sugary snacks when you're feeling stressed, know that you're not alone. Fortunately though, you can break this cycle. Find ways to minimize stress in your life and focus on making better food choices. Stress may be a part of life, but it doesn't have to lead to weight gain.

By Dennis Thompson, Jr.

Medically reviewed by Niya Jones, MD, MPH

What You Think Is What You Get

The Law of Attraction

The law of attraction is surprisingly simple: Like attracts like. It becomes a bit more complicated when it comes to training our minds to think in ways that will bring what we desire into our lives. The term "self-fulfilling prophecy" describes the same law. This well-known term explains that we create the circumstances our mind dwells upon, whether positive or negative. So our goal is to practice consistent presence of mind to make sure our thoughts are always directed toward the positive and that which we want to create.

A key to the process is the word "frequency." This is true for two reasons: 1) The frequency you use when you passionately dwell upon or revisit a thought, dream, desire or goal provides the energy your musings need for creation; and 2) just like a radio station broadcasts on a certain frequency, like the radio you must be "tuned in" to receive it. This means preparing for the arrival of your dream on every possible level—material, physical, and spiritual. You don’t have to know how it will come into your life, just trust that it will. Your job is to lay the groundwork, follow any leads you can find, and prepare for its arrival. This can mean cleaning out your garage to make space for a new car, taking a tour of a model home to get the feel of it in order to feed your fantasies, or thinking of what you want in a mate and then living up to that list yourself.

Just like with any skill, the law of attraction must be practiced. We must decide what makes us feel abundant, and use our imagination to create the feeling. It isn’t enough to just want something; you must use the power of your thoughts to attract it. A series of choices is what brings us everything in our lives right now, every moment. When we know the direction we want our choices to take us, it is as if we’ve placed an order with the universe. Then we can await its arrival with joyful anticipation. If we find ways to experience our dreams right now, we make creating joy a treasure hunt in which the seeking is just as much fun as the finding.

DailyOM

How to Boost Your Self-Esteem

You can relearn how to feel good about yourself by following your depression treatment plan and taking better care of your needs.

Almost everyone experiences a bout of low self-esteem at some point in life. But for some, especially those suffering with depression, chronic low self-esteem can be a debilitating symptom that spirals out of control, keeping you from enjoying life and accomplishing the things you want to do.

Low Self-Esteem: How Does It Happen?

A person can create his own low self-esteem cycle, or events that occur can bring it on. The former happens when you judge yourself harshly, telling yourself that you are worthless. As for the latter, dealing with a stressful situation such as a disability or a loss of a job can make it hard to feel good about yourself. How others treat you, as well as how you get along with others, can also affect your self-esteem.

It may not always be possible to control your inner thoughts. And you often have no control over the events that unfold in your life. But if you suffer from low self-esteem, there are things you can do to boost your self-image.

Low Self-Esteem: How to Fight It

Often, traditional treatments for depression, such as medication and psychotherapy, can help. Getting into a therapy or support group is the first thing people who are depressed should do to boost their self-esteem, says Julie Walther Scheibel, a counselor at Concordia Seminary Counseling and Resource Center in St. Louis.

Besides following your doctor’s recommendations, here are other steps to consider that may improve low self-esteem:

• Get some exercise. Walther Scheibel recommends exercise for people who are dealing with low self-esteem as a symptom of depression. Making exercise a part of your regular routine can help you feel better emotionally and physically.
• Eat a healthful diet. Avoiding foods high in sugar, fat, or salt, and eating fruits, vegetables, whole grains, lean proteins, and low-fat dairy products is an important part of taking good care of yourself — the healthier you feel, the better you will feel about yourself.
• Make the time to participate in activities you enjoy. Carve out time each day to do something you really like, such as listening to music, playing a musical instrument, or working on a craft project. Enjoyable activities can make you feel better, thereby improving your low self-esteem.
• Be productive. Completing everyday tasks like cleaning your kitchen, organizing your junk drawer, getting your laundry done, or paying your bills on time will give you a sense of accomplishment.
• Stay connected socially. Even though it can sometimes be difficult just to get out of bed when you are depressed, it can help to spend time with people who are good to you and who can make you feel good about yourself.
• Practice good self-care. Shower regularly, brush your teeth, dress in nice clothes, keep your hair trimmed, and do other things that make you more confident about your physical appearance. Feeling better about how you look on the outside will leave you feeling better inside.

Depression can make it hard to find the energy and motivation to take care of yourself. But taking time to focus on you can improve your self-esteem and make you feel better all around.

By Krisha McCoy, MS

Medically reviewed by Pat F. Bass III, MD, MPH

Therapies to Try for Natural Pain Relief

Medication isn't the only path to pain relief. Find out how to get natural pain relief with alternative approaches.

Pain can impact the entire body, from your joints and back to your head and hips, often making even the simplest movement difficult. While over-the-counter and prescription drugs are often used to manage chronic pain, more and more people are turning to complementary and alternative medicine (CAM) therapies for natural pain relief. These therapies, such as yoga, massage, and mind-body techniques, are often used in conjunction with medication.

Though many alternative and complementary treatments haven't been as thoroughly studied by mainstream medical researchers as other therapies, they're still popular for pain relief. Some not only provide a break in the stress-pain link, but also give you more physical flexibility to make moving easier.

"In our estimation about one-third of pain patients are using complementary and alternative medicine, and the literature supports these figures," says Carmen Green, MD, associate professor of anesthesiology and director of pain medicine research at the University of Michigan Health System in Ann Arbor.

Natural Pain Relief: The Alternatives
Different alternative treatments are used to provide natural pain relief for different kinds of pain. Some common therapies include:

• Exercise. Movement, whether it's walking or pool therapy, is key to pain relief. "Exercise is at the top of my list of non-medication solutions for pain," says Jennifer Schneider, MD, PhD, a chronic pain specialist and author of the book Living With Chronic Pain. Dr. Schneider says, "The less you do, the less you use your muscles, the more it hurts when you finally use your muscles." Increase your movements gradually, though, and consult a doctor if you're concerned about how exercise may initially affect your pain.

• Yoga. Another type of movement that may be beneficial for pain relief is yoga. Though more research is needed, one small study found that yoga was more effective for managing chronic lower back pain than following the advice in a self-care book. Be cautious when doing yoga, though, and start with simple, gentle poses. "Some stretches or postures have the potential to aggravate pain conditions or bring up new pain problems," says Sam Moon, MD, MPH, associate director of education at Duke Integrative Medicine and an associate professor in the department of community and family medicine at Duke University Medical Center in Durham, N.C.

• Acupuncture. This technique is widely used for pain relief, whether it's for back pain or headaches. It's thought that one way acupuncture relieves pain is by increasing the release of feel-good chemicals called endorphins, which block pain. Dr. Green points out that, while acupuncture works for some patients, more studies are needed to determine who will benefit most from it and when to use it.

• Massage. Massage may have therapeutic benefits for people who suffer from pain, since it also aids in the release of endorphins, according to the American Pain Foundation. Additionally, massage can increase the range of motion in the joints. If you decide to add massage to your pain management strategy, be sure to visit a licensed massage therapist, preferably one with experience in pain management.

• Mind-Body Techniques. These approaches, such as meditation, can allow people to relax tense muscles, reduce anxiety, and alter their mental state, according to the American Pain Foundation. “A variety of mind-body therapies — including hypnosis, progressive muscle relaxation, autogenic training, and cognitive-behavioral therapy — are scientifically proven treatments for chronic pain," says Dr. Moon.

Natural Pain Relief: Getting Started
Though complementary and alternative therapies are a natural route to pain relief, if you are being treated for a chronic condition or have health issues, consult your doctor before starting one of these treatments. Also, keep in mind that the effect on pain of these therapies is still being studied, so be sure to ask about their safety and efficacy before adding them to your pain management plan.

By Juhie Bhatia

Medically reviewed by Kevin O. Hwang, MD, MPH

5 Nutrition Tips for Increased Energy

Persistent mild fatigue or a chronic lack of energy due to day-to-day stressors or hectic schedules can often be addressed with simple preventive steps. In addition to regular exercise, quality rest, and a supplement routine designed to promote energy, try these dietary tips for a natural energy boost:

1. Eat a wide variety of fresh fruits and vegetables (preferably organic) for their protective phytochemicals and micronutrients needed for optimal metabolism.
2. Become a grazer. A large meal can trigger the body to release more insulin, resulting in low blood sugar levels and a fatigue-inducing slump. Eating smaller meals or healthy snacks throughout the day can help keep blood sugar levels steady.
3. Stay hydrated. Dehydration is a common cause of fatigue - drink purified water or other healthy liquids throughout the day.
4. Snack right. Choose healthy snacks that contain some protein, carbohydrates, and beneficial fats or select whole foods that are low in fat. Good options include a handful of unsalted nuts, fresh or dried fruit, yogurt, vegetable sticks, and whole grain bread or crackers.
5. Eat more fiber. Navy beans, kidney beans, chickpeas, and lentils are all rich in fiber, which slows the release of insulin and helps maintain a steady supply of energy.

DrWeil.com

The Understanding Underneath

Experiences With Multiple Meanings

Though we humans are self-aware, we nonetheless cannot distance ourselves from the world around us and have a natural tendency to ascribe meaning to all that we experience. The significance we perceive in our experiences is rooted in our observation of patterns as they relate to ourselves. One situation has the power to teach us about life because it exposes us to something unfamiliar. Another touches our emotions deeply by enabling us to see how fortunate we are. Yet our initial impressions of an experience may not wholly reveal the true significance of that occurrence because our full response to an experience is like an onion with many layers that all have disparate meanings. Consider that a sunrise may stun us visually while simultaneously evoking memories of childhood and reminding us that each new day is a rebirth.

If you take the time to examine your experiences closely, you will discover that your original impressions may only be a part of a larger story of significance. Peeling away the layers of an event or incident can be a fun and interesting process if you allow it. To begin, relive your experience in your mind’s eye and from multiple perspectives if possible. Your interpretation of any situation is based not only on facts but also on feelings, beliefs, and your values. As you ruminate upon your experience, spend a few moments contemplating how you felt when it began and how your feelings had changed by its end. Ask yourself what abstractions, if any, it awakened in your mind. If an experience stirs up questions within your soul, it may be that in striving to answer them a new layer of meaning may reveal itself to you.

The significance of an experience may remain hidden to you for some time. The meaning of an event can change when viewed from another context or may only become apparent after intense meditation. An incident that seemed superficial may unexpectedly touch us deeply later in our lives. If you take a truly open-minded approach to your examination of each new level and do not shy away from revelations that could prove painful, you will learn much about your relationship to the world around you. And the refined impression you glean from your experiences after contemplating their significance can add a new richness and texture to your life.

DailyOM

Spreading Your Light

How You Affect Others Daily

As the pace and fullness of modern life serve to isolate us from one another, the contact we do share becomes vastly more significant. We unconsciously absorb each other’s energy, adopting the temperament of those with whom we share close quarters, and find ourselves changed after the briefest encounters. Everything we do or say has the potential to affect not only the individuals we live, work, and play with but also those we’ve just met. Though we may never know the impact we have had or the scope of our influence, accepting and understanding that our attitudes and choices will affect others can help us remember to conduct ourselves with grace at all times. When we seek always to be friendly, helpful, and responsive, we effortlessly create an atmosphere around ourselves that is both uplifting and inspiring.

Most people rarely give thought to the effect they have had or will have on others. When we take a few moments to contemplate how our individual modes of being affect the people we spend time with each day, we come one step closer to seeing ourselves through the eyes of others. By asking ourselves whether those we encounter walk away feeling appreciated, respected, and liked, we can heighten our awareness of the effect we ultimately have. Something as simple as a smile given freely can temporarily brighten a person’s entire world. Our value-driven conduct may inspire others to consider whether their own lives are reflective of their values. A word of advice can help others see life in an entirely new fashion. And small gestures of kindness can even prove to those embittered by the world that goodness still exists. By simply being ourselves, we influence other’s lives in both subtle and life-altering ways.

To ensure that the effect we have is positive, we must strive to stay true to ourselves while realizing that it is the demeanor we project and not the quality of our wondrous inner landscapes that people see. Thus, as we interact with others, how we behave can be as important as who we are. If we project our passion for life, our warmth, and our tolerance in our facial features, voice, and choice of words, every person who enters our circle of influence will leave our presence feeling at peace with themselves and with us. You never know whose life you are affecting, big or small. Try to remember this as you go out into the world each day.

DailyOM

Finding Joy in Life's Surprises

Releasing Your Expectations

As we endeavor to find personal fulfillment and realize our individual ideals, we naturally form emotional attachments to those outcomes we hope will come to pass. These expectations can serve as a source of stability, allowing us to draft plans based on our visions of the future, but they can also limit our potential for happiness by blinding us to equally satisfying yet unexpected outcomes. Instead of taking pleasure in the surprising circumstances unfolding around us, we mourn for the anticipation left unfulfilled. When we think of letting go of our expectations, we may find ourselves at the mercy of a small inner voice that admonishes us to strive for specific goals, even if they continually elude us. However, the opposite of expectation is not pessimism. We can retain our optimism and free ourselves from the need to focus on specific probabilities by opening our hearts and minds to a wide variety of possible outcomes.

When we expect a situation, event, or confrontation to unfold in a certain way, it becomes more difficult to enjoy the surprises that have the potential to become profound blessings. Likewise, we may feel that we failed to meet our inner objectives because we were unable to bring about the desired results through our choices and actions. Consider, though, that we are all at the mercy of the universal flow, and our best intentions are often thwarted by fate. As you grow increasingly open to unforeseen outcomes, you will be more apt to look for and recognize the positive elements of your new circumstances. This receptivity to the unexpected can serve you well when you are called upon to compromise with others, your life plans seem to go awry, or the world moves forward in an unanticipated manner by granting you the flexibility to see the positive aspects of almost any outcome.

The further you distance yourself from your expectations, the more exhilarating your life will become. Though a situation in which you find yourself may not correspond to your initial wants, needs, or goals, ask yourself how you can make the most of it and then do your best to adapt. Your life’s journey will likely take many unpredicted and astonishing twists because you are willing to release your expectations.

DailyOM

Softening Judgment

Moving Beyond Appearances

It is our natural inclination to judge people, since it happens without our even thinking about it. We take one look and summarize a whole person—overweight, pretty, stylish, sloppy. This habit comes from the mind’s need to categorize the world in order to be able to function without becoming overwhelmed. When we judge, we are looking for pertinent information, trying to determine whether the person approaching is a threat, an ally, or someone we don’t need to worry about. This way of looking at people makes sense in a dangerous context, but in our daily lives it leads to an overly simplistic reading of the people we meet.

If you have ever judged someone dismissively, only to have them become a dear friend once you got to know them, you know the hazards of the judgment cycle firsthand. An experience like that may have led you to soften your natural tendency to believe your first impressions. We will always notice things about the people we meet, but as we become more conscious of the shortcomings of judgment, we won’t be satisfied with our surface observations. We may notice that someone is driving an expensive car, but we will decide whether to befriend her based on getting to know her over time. We will not rule out a friendship with someone with messy hair, especially if he turns out to have a great sense of humor and a kind heart. Liking or disliking a person is a choice you will naturally make, but it will be after you have gotten to know them.

Next time you notice yourself judging somebody, try to send love, light, or blessings to the person you were judging. Then try to listen to them openly or look them in the eye and learn something about them. If this is not easy for you, remember not to judge yourself either. Trust that with practice, you will successfully disable your habitual patterns. As you do, you will find a whole new dimension of perception opening up to you, allowing you to see beyond the surface and into the essence of the people you meet.

DailyOM

Warning Signs of Swine Flu

Heard of swine flu? Chances are you have - media coverage of the H1N1 virus, also known as the swine flu virus, is virtually nonstop. While the disease does not appear to be exceptionally widespread or virulent at this time, recognizing the symptoms is an important part of protecting yourself.

If you live in an area where swine flu has been confirmed, be aware of early symptoms including fever, aches, sore throat, nausea, vomiting or diarrhea, and contact your health care provider - he or she will determine whether testing for swine flu is needed. If the illness progresses to the symptoms listed below, seek emergency medical care.

For adults:

• Pain or pressure in the chest or abdomen
• Sudden dizziness
• Confusion
• Severe or persistent vomiting

For children:

• Difficulty breathing or shortness of breath
• Pain or pressure in the chest or abdomen
• Sudden dizziness
• Confusion
• Severe or persistent vomiting

DrWeil.com

When a Loved One Has PTSD

Find out what you can do to cope when a spouse or family member has post-traumatic stress disorder.

When someone you love has gone through a traumatic event, the repercussions of lasting anxiety can change family dynamics. Whether the person affected is a returning war veteran, the survivor of abuse or assault, or a witness to a serious accident or natural disaster, post-traumatic stress disorder (PTSD) victims and their families often don’t know how to deal with this anxiety disorder.

PTSD: Trauma-Based Anxiety Disorder

PTSD is an anxiety disorder that can develop after someone has been through a traumatic event. People who develop PTSD still feel threatened long after they’ve been removed from the traumatic situation.

“PTSD traumas are the kind of events that overwhelm a person’s capacity to deal with them, which leads to a great deal of anxiety,” says Charles Goodstein, MD, a clinical professor of psychiatry at New York University Langone Medical Center and president of the Psychoanalytic Association of New York.

PTSD: A Family Affected

Dealing with the aftermath of a trauma can be hard on families. The traumatized individual may have trouble getting along with others, withdraw from their loved ones, and in severe cases turn violent. Family members, in turn, may experience a number of reactions to these behaviors, further complicating a difficult situation:

• Sympathy. It’s natural to empathize when you see someone you love in pain, but sometimes too much sympathy can backfire. It may send the message that you don’t believe the trauma victim can survive and recover from the ordeal.
• Depression and anxiety. Violence can burst the safety bubble. Losing that feeling of security can leave other family members feeling vulnerable, depressed, and worried. This can particularly impact the children of veterans. “You can’t expect the child to understand what Mommy or Daddy has been through. A kid will see that he can’t count on his parent and will become depressed,” says Dr. Goodstein.
• Guilt and shame. Husbands of rape victims or parents of abused children may feel guilty that they were unable to protect their loved ones.
• Anger. Family members may be angry at God, at the trauma victim, or at anyone who may have been responsible for the traumatic event.
• Substance abuse. It is not unusual for spouses, children, and other family members to turn to drugs and alcohol in reaction to what’s happening.

PTSD: Special Concerns for Families of Veterans

Most of the research concerning PTSD family burdens has focused on the spouses of war veterans.

“War is more than just hell, it permeates the minds of people. It’s traumatic to watch your friend die. It’s traumatic to pull the trigger yourself. The potential for psychological trauma in war is astounding,” says Goodstein. Spouses and children of soldiers are susceptible to developing anxiety themselves along with depression, hostility, and paranoia.

Patience Mason, wife of a Vietnam helicopter pilot and author of several books on the topic of PTSD, says, “I knew his first night back that he wasn’t the same.” Her husband, who had flown more than 1,000 missions and had been mortared under a helicopter, became emotionally distant, drank, and had severe sleeping problems that went on for more than 10 years. “I became a controlling, people-pleasing nut case,” she says, while trying to cope with her husband’s numbing and avoidance behaviors.

What family members can do:

• Educate yourself. Find out as much as you can about PTSD, anxiety, trauma, and the treatments available.
• Care for yourself. Especially if you are the spouse of a PTSD patient with children, your children need at least one parent to lean on. Taking care of yourself and learning to deal with your anxiety may be the best way to sustain your family while your spouse seeks treatment.
• Seek help. This problem is bigger than you, but the good news is that you’re not alone. Talk to a professional, seek out the support of other people in your situation, or go to Al-Anon meetings. Encourage, but don’t pressure, your loved one to seek help.

“I found that once I took my eyes off of him, he could find ways to help himself. It took time, but things got better, and they’re pretty good now,” says Mason.

For more information, call the National Center for Post-Traumatic Stress Disorder at 1-802-296-6300

By Jennifer Shoemaker, PhD

Medically reviewed by Pat F. Bass III, MD, MPH

Tips to Avoid Burnout and Compassion Fatigue

I read an interesting article in JAMA recently about burnout and compassion fatigue among doctors. The author offered a number of self-care tips that I think all of us – whether we’re doctors or not – would benefit from. Here’s a sample:

•    Set your watch or telephone alarm for midday each day. Use this as a prompt to perform some simple act of centering, e.g. take four deep, slow breaths; think of a loved one; recite a favorite line of poetry or a prayer; imagine weights around your waist and the words “ground, ground.”

•    Use the suggested 20 seconds of hand washing in creative ways. Pay attention to the sensation of the water on your skin and allow yourself to sink into this experience; make this an act of conscious receiving by acknowledging to yourself “I am worthy of my own time”; repeat a favorite line from a poem or prayer; or sing “Happy Birthday” to yourself!

•    Stop at a window in your workplace and notice something in nature; consciously give it your full attention for a few moments.

•    Deliberately develop a “role-shedding ritual” at the end of the day, e.g. pay attention to putting away your stethoscope or hanging up your white coat; use the drive home from work deliberately, e.g. take the longer more interesting route; listen attentively to the news, music or books-on-tape.

What ways do you have of keeping yourself sane, engaged, and compassionate in your work and life?

Julie Rosen

Bedside Manner

The Kenneth B. Schwartz Center, an organization dedicated to strengthening the relationship between clinical caregivers and patients, offers helpful tips and resources for patients and families, Stories of Inspiration, and a chance to share your own story at Compassionate Connections in Healthcare on CarePages

The Best Natural Treatments for Depression

Meditation, dietary supplements, and other alternative depression treatments are not substitutes for medication or psychotherapy, but they can have some benefits.

Most mental health experts agree that the best "natural treatment" for depression is talking. Types of talk therapy include cognitive-behavioral therapy, interpersonal therapy, and psychodynamic therapy. As a group, these forms of therapy for depression are called psychotherapy. Other types of natural treatments for depression that are frequently used include dietary supplements, exercise, meditation, and acupuncture.

"Psychotherapy, with or without medication, is the best way to treat depression," advises Richard Shadick, PhD, director of the counseling center and adjunct professor of psychology at Pace University in New York City. However, he adds, "There are some alternative treatments that can help mild to moderate depression."

Natural Treatments for Depression: Exercise

"Exercise, if done correctly, is one of the most promising natural treatments for depression. It elevates mood quickly and reliably. It is believed that this takes place because exercise affects the same neurotransmitter system that medication does," says Dr. Shadick.

A recent review of all the available controlled trials that compared exercise with either no treatment or another type of established treatment in people diagnosed with depression concluded that exercise does relieve symptoms of depression. But how effective and which type of exercise is best remain to be seen.

Many studies, going back to 1981, support the use of exercise as part of a treatment plan for mild to moderate depression. Most experts suggest about 30 to 60 minutes a day of moderate exercise to lift your mood.

Natural Treatments for Depression: Meditation and Yoga

"Meditation and yoga have been shown to decrease stress and anxiety, which can contribute to depression," says Shadick. Relaxation techniques such as yoga, deep breathing, progressive muscle relaxation, and meditation have all been used to relieve symptoms of depression and reduce stress. These mind-body techniques can promote feelings of joy and well-being.

Dr. Jon Kabat-Zinn's meditation studies at the University of Massachusetts have shown that practicing meditation to lower stress can improve mood and relieve negative feelings of depression such as anxiety and anger. Using these same meditation practices, called mindfulness-based cognitive therapy, several studies have found that meditation can reduce the risk for a recurrence of major depression.

Natural Treatments for Depression: Dietary Supplements

Many people use herbs or dietary supplements as natural treatments for depression. It is important to remember that some of these supplements can have side effects or can interfere with other medications.

St. John's wort is an extract from a wild-growing shrub and has been used as an herbal medicine for hundreds of years. It is used in Europe to treat mild depression. In the United States, St. John's wort is a popular-selling product, but its effectiveness for depression is not proven. Some studies suggest it may help for minor depression, but it did not fare better than a placebo for major depression.

SAMe (S-Adenosyl-L-Methionine) is a synthetic supplement that is made from naturally occurring proteins in the body. It has been used to treat depression as well as osteoarthritis and liver disease. A review by the Agency for Healthcare Research and Quality found 47 studies in which SAMe was used for depression and concluded that SAMe worked better than a placebo.

Natural Treatments for Depression: Acupuncture

Acupuncture is increasingly being used as a natural treatment for depression. One area where acupuncture has been studied for depression is in depression associated with pregnancy. Because of potential side effects of drug treatment in women who are pregnant, acupuncture would be a valuable alternative.

In a study published in the Journal of Affective Disorders, 61 pregnant women with major depression were treated with acupuncture specifically tailored to treat depression, general acupuncture that didn’t target depression, or with massage therapy. The women who were treated with acupuncture specifically targeting depression had a response rate of 69 percent. In comparison, the response rates were lower for those who received general acupuncture (47 percent) or massage therapy (32 percent).

If you have depression, work with your doctor to find the best treatment. If you decide to try natural treatments for depression, let your doctor know. Remember, some of the most effective ways you can help your depression besides taking medication include eating well, getting enough sleep, avoiding stress, and having a good support system.

By Chris Iliades, MD

Medically reviewed by Pat F. Bass III, MD, MPH

Making Life Yours

Perception

There is no secret recipe for happiness and contentment. The individuals who move through life joyously have not necessarily been blessed with lives of abundance, love, success, and prosperity. Such people have, however, been blessed with the ability to take the circumstances they’ve been handed and make them into something great. Our individual realities are colored by perception—delight and despair come from within rather than without. Situations we regard as fortuitous please us while situations we judge inauspicious cause us no end of grief. Yet if we can look at all we have accomplished without dwelling on our perceived misfortune and make each new circumstance our own, the world as a whole becomes a brighter place. A simple shift in attitude can help us recognize and unearth the hidden potential for personal and outer world fulfillment in every event, every relationship, every duty, and every setback.

The universe is often an unpredictable and chaotic place, and the human tendency is to focus on the negative and assume the positive will care for itself. But life can be no more or no less than what you make of it. If you are working in a job you dislike, you can concentrate on the positive aspects of the position and approach your work with gusto. What can you do with this job that can turn it around so you do love it. When faced with the prospect of undertaking a task you fear, you can view it as an opportunity to discover what you are truly capable of doing. Similarly, unexpected events, when viewed as surprises, can add flavor to your existence. By choosing to love life no matter what crosses your path, you can create an atmosphere of jubilance that is wonderfully infectious. A change in perspective is all it takes to change your world, but you must be willing to adopt an optimistic, hopeful mind-set.

To make a conscious decision to be happy is not enough. You must learn to observe life’s complexities through the eyes of a child seeing everything for the first time. You must furthermore divest yourself of preconceived notions of what is good and what is bad so that you can appreciate the rich insights concealed in each stage of your life’s journey. And you must strive to discover the dual joys of wanting what you have. As you gradually shift your perspective, your existence will be imbued with happiness and contentment that will remain with you forever.

DailyOM

Curative Attentiveness

Being Aware of Your Thoughts

Few people enjoy the company of individuals whose attitudes are persistently negative. Yet many of us tolerate the critical chatter that can originate within our own minds. Since we are so used to the stream of self-limiting, critical consciousness that winds its way through our thoughts, we are often unaware of the impact these musings have on our lives. It is only when we become aware of the power of such thoughts that we can divest ourselves of them and fill the emptiness they leave with loving, peaceful affirmations. Many people, upon paying careful attention to their thinking patterns, are surprised at the negativity they find there. But when we take notice of involuntary thoughts in a nonjudgmental way, we initiate a healing process that will eventually allow us to replace intimidating and upsetting self-talk with positive, empowering thoughts.

While the occasional downbeat or judgmental thought may have little impact on your contentment, the ongoing negativity that passes unnoticed can have a dampening effect on your mood and your outlook. When you are aware of the tone of your thoughts, however, you can challenge them. Try to be conscious of your feelings, opinions, and judgments for a single day. From sunup to sundown, scrutinize the messages you are feeding into your subconscious mind. Consider your thoughts from the perspective of a detached observer and try not to judge yourself based on the notions that come unbidden into your mind. Simply watch the flow of your consciousness and make a note of the number of times you find yourself focusing on gloomy notions or indulging in self-directed criticism.

As you become increasingly aware of your patterns of thought, whether positive and negative, you will gradually learn to control the character of your stream of consciousness. Endeavor always to remember that the images and ideas that pass through your mind are transient and not a true representation of who you are. In training yourself to be cognizant of your thoughts, you gain the ability to actively modulate your mood. The awareness you cultivate within yourself will eventually enable you to create a foundation of positivity from which you can build a more authentic existence.

DailyOM

Your Perfect Teacher

Life

Many of us long to find a spiritual teacher or guru. We may feel unsure of how to practice our spirituality without one, or we may long for someone who has attained a higher level of insight to lead the way for us. Some of us have been looking for years to no avail and feel frustrated and even lost. The good news is that the greatest teacher you could ever want is always with you—that is your life.

The people and situations we encounter every day have much to teach us when we are open to receiving their wisdom. Often we don’t recognize our teachers because they may not look or act like our idea of a guru, yet they may embody great wisdom. In addition, some people teach us by showing us what we don’t want to do. All the situations in our lives, from the insignificant to the major, conspire to teach us exactly what we need to be learning at any given time. Patience, compassion, perseverance, honesty, letting go—all these are covered in the classroom of the teacher that is your life.

We can help ourselves to remember this perfect teacher each day with a few simple words. Each morning we might find a moment to say, "I acknowledge and honor the teacher that is my life. May I be wise enough to recognize the teachers and lessons that I encounter today, and may I be open to receiving their wisdom." We might also take some time each day to consider what our lives are trying to teach us at this time. A difficult phase in your relationship with your child may be teaching you to let go. The homeless person you see every day may be showing you the boundaries of your compassion and generosity. A spate of lost items may be asking you to be more present to physical reality. Trust your intuition on the nature of the lesson at hand, work at your own pace, and ask as many questions as you want. Your life has all the answers.

DailyOM

Living With Anxiety

A blog about trying to keep calm and carry on.

by AdrienneR

The Medication Game

Anyone living with an anxiety disorder has grappled with the subject of medication at some point in their lives. Do I take it, stay on it, reduce it, increase it, avoid it, or get off it? Then there are those pesky side effects — fatigue, changes in sexual desire, and dizziness are common with antidepressants  — and the adjustment period with getting both on and off medications for anxiety can be very difficult.

 

I'm not advocating one way or the other, I just know what works for me. And, yes, medication has been a part of what's gotten me through some very anxious periods. At the time of my initial diagnosis, going even as far as the supermarket or to a friend's house was panic-inducing. I only truly felt safe in my home, when my family members were there. Within weeks of starting medication (I take sertraline, but at the time it was only available in its brand-name form, Zoloft) I started to open up my world again. Of course, I did so in combination with weekly therapy sessions and the support of friends and family, but I also felt a drastic physical change. I can't say that would have happened without medication.

 

How else do I know that medication has been helpful? Because I've stopped taking it, more than once. With Zoloft, neither time did I experience the painful withdrawal period that many people speak about. Medication just kind of silently came and went out of my life. I'd come to a point where I didn't feel like it was doing much for me anymore — I still had anxiety from time to time, but overall I was managing. And I managed off of medication too, but as time passed, I realized I just wasn't managing as well. I started replaying aggravating events over and over in my head, waking up feeling anxious, and feeling more hesitant about trying new things. Let me reiterate: medication never took away my anxiety completely, but getting off of it showed me that it did, in fact, bring the anxiety down to a baseline level. So will I stay on medication for my anxiety for the rest of my life? That I can't say for sure. All I know is that as long as it's something that's helping me to live my life, I'm not going to deny myself of it.

Everyday Health - Emotional Health

4 Ways to Be Happy

Being pessimistic can be more than a just an emotional drain on yourself and those around you - pessimism has been linked to a higher risk of dying before age 65. The good news is that expressing positive emotions such as optimism is associated with a variety of health benefits: lowered production of the stress hormone cortisol, better immune function, and reduced risk of chronic diseases. If you are stressed-out or anxious, which can be either a cause or an effect of a pessimistic outlook, try the following:

1. Take care of yourself by eating a healthy diet, exercising regularly and getting adequate sleep.
2. Express your emotional reactions honestly so you can effectively deal with what's bothering you.
3. Confide in someone - your mate, a good friend or a trusted relative.
4. View the cup as half full instead of half empty.

DrWeil.com

A Fruit For Wrinkles?

I've long recommended eating berries for their health-protective fiber and antioxidants. But new information about ellagic acid - an antioxidant found in numerous fruits, especially raspberries, strawberries and cranberries (as well as vegetables and nuts) - points to berries' potential as a topical application to help prevent collagen destruction and moderate the inflammatory response. A great deal of well-designed research shows that many compounds in berries, whether applied to the skin or eaten in the form of whole fruit, are among the most protective nutrients your body can utilize. Until topical ellagic-acid-based preparations are widely available, eating berries regularly is one of the best, not to mention tastiest, moves you can make for overall health.

DrWeil.com

How Pets Can Help Kids with ADHD

Remember the characteristics of ADHD:  Inattentiveness, distractibility, impulsivity.  This list can be expanded to many more, but these are the big three.  I have found that the problem of disorganization and lack of follow-through skills are also some of the most common symptoms of this condition.  I often find myself recommending to parents of children with ADHD that getting the child a pet may be an idea to start teaching responsibility.  If a parent were to do this, they must start SMALL and SIMPLE.  A suggestion might be a goldfish.  Just start with one.  Get a small bowl and teach the child the responsibility of feeding the fish once a day and cleaning the bowl on a scheduled day.  Some children may never make it to the next step of a pet, but simply mastering how to care for a goldfish can be extremely rewarding.

The next step might be a small caged animal or bird, such as a hamster or parakeet.  These little critters are fun to play with or talk to, and require a higher degree of care.  The cage is a lot more cumbersome to clean and the logistics of handling the animal or bird may play a role in learning.

After the child has done well at this level, the parent may be inclined to think about a dog or a cat.  Remember, the process of responsibility for the child is key in this process, so the parent has to be insistent that the child has to be in charge of the duties.  The minute that the parent takes over the process, the child will relinquish the role of caregiver. You should prepare a consequence if the child fails to meet the responsibilities, such as giving the pet away to someone else.  These consequences should be discussed before you acquire the pet.

As parents and teachers of children with ADHD, we are always looking for fun and positive learning tools. Try this process and see how it goes.  Good luck!

Donna Krutka, MD

A Doctor's Personal Take on ADHD

Living with It

People Who Don't Get It

You may be someone who understands the true nature of reality, perceiving deeply that we all emanate from the same source, that we are all essentially one, and that we are here on earth to love one another. To understand this is to be awakened to the true nature of the self, and it is a blessing. Nevertheless, people who just don't get it are seemingly everywhere and, often, in positions of power. It can be frustrating and painful to watch them behave unconsciously. We all encounter individuals of this bent in our families, at work, and in all areas of public life. It is easy to find ourselves feeling intolerant of these people, wishing we could be free of them even though we know that separation from them is an illusion.

It helps sometimes to think of us all as different parts of one psyche. Just as within our own hearts and minds we have dark places that need healing, the heart and mind of the world has its dark places. The health of the whole organism depends upon the relative health of the individuals within it. We increase harmony when we hold onto the light, not allowing it to be darkened by judgment, anger, and fear about those who behave unconsciously. It's easier to accomplish this if we don't focus on the negative qualities of individuals and instead focus on how increasing our own light will increase the light of the overall picture.

When dealing with people who seem very unconscious, it helps to remember that every one must find their own way to awakening and that the experiences they are having are an essential part of their process. Holding them in the light of our own energy may be the best way to awaken theirs. At the same time, we are inspired by their example to look within and shed light on our own unconscious places, sacrificing the urge to judge and surrendering instead to humble self-inquiry.

DailyOM

5 Great Reasons to Quit Smoking

If you still need good reasons to quit smoking, here's the ultimate list.

Why should you stop smoking? That's the question that kicks off every attempt at smoking cessation. Here are five overwhelming reasons to quit smoking for good.

1. You’ll Live Longer if You Quit Smoking

   To quit smoking is to literally gain a new lease on life. "There's no single thing you can do to your body on a regular basis that's as negative as smoking," says Thomas Glynn, PhD, director of cancer science and trends and international cancer control for the American Cancer Society. "The Surgeon General said it causes damage to nearly every organ in your body."

   About half of all smokers who continue with their habit will die of a smoking-related disease, according to the American Cancer Society. Cancer is the biggie, of course; smoking is linked to 15 forms of cancer. Then there's lung disease, heart disease, and other smoking-related illnesses. Male smokers lose an average of 13.2 years of life due to smoking, while female smokers lose an average of 14.5 years of life.

   Don't fall for the old dodge that it's too late to quit smoking because “the damage is already done.” "There's a lot of data to suggest that quitting at any age is positive for your health," Glynn says. People who quit smoking at age 50 cut their odds of dying during the next 15 years in half.

2. You’ll Be Protecting Family and Friends if You Quit Smoking

   Smokers aren't just taking themselves down. They're also harming everyone exposed to their smoke.

   Says Glynn, "Secondhand smoke kills about 50,000 people a year and sickens many more, particularly children."

   Secondhand smoke contains all the same carcinogens found in the smoke that's been inhaled into your lungs. Infants and children in smokers' homes suffer more colds, bronchitis, ear infections, and other lung and breathing problems than kids in smoke-free homes.

3. Your Body Can Start to Repair Itself When You Quit Smoking

   Your body starts repairing itself within hours after that last cigarette. "You start getting your strength back within a week to 10 days after you quit," Glyn says. "You also get back your sense of smell and taste. " Your heart rate and blood pressure drops almost immediately, and within weeks your circulation and ability to breathe improve dramatically.

   You’ll also look better. Smoking prematurely ages the skin, causing wrinkles. Smoking stains your teeth, fingers, and fingernails, and causes bad breath.

4. People Will Like You More if You Quit Smoking

   Smoking is much less socially acceptable these days. Nearly all workplaces ban smoking from buildings. Some landlords don't rent to smokers, due to higher maintenance costs and more expensive insurance rates. Most public events are now smoke-free, and more states and communities are enacting laws to ban smoking from all indoor public places, including bars and restaurants.

   A survey of current and former New York City smokers found that 81 percent agreed that most folks wouldn't hire a smoker to care for their children, 72 percent thought non-smokers would be reluctant to date a smoker, and 39 percent believe most people think less of smokers.

5. You’ll Be Saving Money

   Smoking is a very expensive habit. "The average smoker spends about $2,200 a year on tobacco use," Glynn says. Just add up all the money you're spending on a day's worth of smokes, then multiply that by 365. Don't forget to figure in higher health and life insurance rates, as well as higher health care costs down the line when your habit catches up with you.

   Your health, your family, your finances — what reason could you possibly have not to quit?

By Dennis Thompson Jr.

Medically reviewed by Lindsey Marcellin, MD, MPH
2009 EverydayHealth.com

Easing the Menopausal Journey

After months of hot flashes, fatigue, and irritability, oftentimes the last thing a woman in the throes of menopause wants is to be touched. Yet, this is exactly when a woman needs to experience touch, especially massage and bodywork. When she most needs to be nurtured, comforted, and reminded of her beauty and inner spirit, is often when a woman's body rebels and begins fighting against her.

Many say touch, and a host of other complementary therapies, can rebuild a woman's trust with her physical self and help her ride through the transition known as menopause. For the 4,000 new members joining the club each day, that's good news.


Menopause -- The Stages, The Symptoms
A natural occurrence in life, menopause usually begins in a woman's early 50s and signals the end of her reproductive years. Just as with pregnancy and childbirth, each woman experiences menopause differently. Some women sail through this time without much trouble, others are debilitated by the laundry list of symptoms that accompany it.

Menopause has three stages, each presenting varying degrees of challenges. Perimenopause is the first phase and usually begins a few years before full-onset menopause begins. Menstrual cycles change and become erratic, while hormone production begins to diminish. Hot flashes and some of the other more intense symptoms can start during perimenopause as well, although they usually occur in the second stage, known simply as menopause.

During this second phase, all the symptoms you're going to have will make their arrival, hormones take an even greater nosedive, and menstruation stops. Symptoms can last as few as two years or go on for a decade or more. Most women hover around the five-year mark.

The final stage of menopause is postmenopause. It's at this time, with all the hormonal changes in effect, that women are especially susceptible to the ravages of osteoporosis, Alzheimer's disease, and cancer.

The symptoms accompanying menopause are both varied and extensive, with hot flashes winning out for the most recognizable of them. Some women will notice slight changes in their body temperature when a hot flash strikes, others will have the full-blown effects of flushed face, intense heat, profuse sweating, even disorientation.

Other symptoms of menopause that don't get as much fanfare include insomnia, irritability, irregular menstrual cycles, night sweats, skin and vaginal changes, fatigue, memory loss, anxiety, headaches, and depression, to name a few. If not addressed, the intense hormonal changes that occur, especially the reduction of estrogen in the body, can lead to more serious problems, such as glaucoma, bone loss, and heart disease.

The school of thought for relief from many of these symptoms and conditions had, until recently, relied on hormone replacement therapy (HRT). Women around the world quickly halted their pharmaceutical HRT regimen when studies began showing that other, even deadlier dangers lurked behind the benefits of HRT.

Now women are seeking out other avenues for balancing hormones and finding peace during this sometimes difficult journey.


Bodywork Answers
In their book Your Menopause, Your Menotype, naturopaths Angela and Mark Stengler say it's important for women to be good to themselves during this time. "Remember, major hormonal and metabolic shifts occur during menopause. Your body needs adequate rest. The more you can relax, the easier the transition will be for you. Your stress glands (adrenals) need to be working optimally to make up for the shutting down of your ovaries."1 One solution -- a few extra massages. They say their patients who scheduled more bodywork time during the "heat" of menopause were happy with the results.

Jennifer Tornstrom, owner of Heaven's Hands massage clinic in La Crescent, Minn., says massage is one of the best anecdotes for menopausal women, a group that comprises at least one-fourth of her clientele.

"A lot of the symptoms of menopause are anxiety, fatigue, sore backs, sore necks, sore shoulders," Tornstrom says. "They'll turn to massage, because it's a natural, healthy solution for the challenges they have and the discomforts that accompany menopause."

The menu of therapies Tornstrom's clients seek include myofascial work, deep tissue massage, and, the most requested, Swedish massage to relax. For those who are especially sensitive, she says energy work is an option. "We look to them for what feels good."

Whatever their course of treatment, Tornstrom says the work relieves headaches, releases tensions, increases range of motion, eases postural restrictions, and helps women reconnect with their bodies. This reconnection is especially important for women living through menopause. "It helps them connect with what's going on within themselves. It can help improve the process of going through it and cope with it more effectively." She says reconnecting is a natural process. It allows the woman to own her condition, as opposed to having it own her.

Massage is something Tornstrom often recommends to her menopausal clients for a number of reasons. "It helps with the changes they're experiencing at this time in their life, it honors their changes and allows them to nurture themselves for healing."

Bodywork for the menopausal woman doesn't have to end with traditional massage. A personalized selection of treatments can make the transition even more tolerable.

Acupressure has been used to stimulate the adrenal, pituitary, thyroid, and parathyroid glands in an attempt to balance hormone production and reduce the frequency of hot flashes. It can also help get energy (chi) moving to the nervous system, which will improve memory and concentration.2

In the same vein, reflexology is said to focus on the health of the pituitary, thyroid, and adrenal glands, but can also bring balance to the reproductive organs.3

Another popular option for women experiencing menopause is reiki. Reiki master Kristin Webb says reiki can balance the systems of the body, including hormonal levels. This self-balancing, she says, maximizes the body's natural ability to heal itself.

Webb uses herself as an anecdotal example of the success reiki has had on menopause. "I was receiving or giving myself reiki frequently, and I had only very mild menopausal symptoms for a brief while," she says. "Women who are facing menopause should learn reiki. It is a smart health investment."

In addition to menopause, reiki is said to be effective for most female problems, including infertility. "We have several reiki babies," Webb says of her clients, "where women could carry to full-term where they hadn't been able to before." She's also seen reiki work wonders on women who have very painful menstrual cramps, with relief coming in as little as five minutes.


More Options
In addition to massage and bodywork, Tornstrom also suggests various relaxation methods for the menopausal woman including yoga and meditation, proper nutrition, exercise, and adequate hydration. It would make sense that the broad category of stress reduction and relaxation techniques would have something to offer women experiencing menopause. Regaining a sense of calm can help quiet a very noisy and ferocious biological clock. And research is showing the same.

For example, Alice Domar, director of Women's Health Services at Harvard Medical School found that the relaxation response decreased the frequency of menopausal women's hot flashes.4 Many of the studies being conducted today are looking at deep, controlled belly breathing as a meditative medium for relaxation, others are studying the effects of positive thought toward the menopausal symptoms in place of negativity.

Here are some of the other stress-reducing avenues for calming symptoms:

Yoga has long been prescribed for stress reduction and is said to alleviate other menopausal symptoms including depression, hot flashes, mood swings, and insomnia. The deep breathing associated with yoga works for menopause by improving blood circulation, maintaining muscle tone and flexibility, and increasing the mood-regulating chemicals in the brain. It also massages the internal organs, encourages strong bones, makes the heart work efficiently, and tones the interior and exterior muscles.5

Homeopathy -- Built on the concept of "like cures like," homeopathy can offer relief for menopause symptoms in a number of ways. For example: sepia, lachesis mutus, pulsatilla, belladonna, valeriana, and ferrum metallicum work for hot flashes, nux vomica, salvia, and sulphur address night sweats, and aconitum napellus, arsenicum album, chamomilla, and passiflora incarnata work on insomnia.6 Because every woman and her symptoms are different, it's best to speak with a homeopathic physician before beginning a course of homeopathic treatments.

Herbal options have been used by women for centuries to help cope with menopause. Dong quai and ginseng are two of the more popular options for calming hot flashes. Experts say these herbs reduce the intensity of hot flashes by adding plant estrogens to the body, offsetting the estrogen deficiency caused by menopause.7 Still, these same experts would advise not taking an individual herb for the relief of hot flashes without first consulting an herbalist, as plants can be just as powerful as pharmaceuticals. In addition to herbal help, various vitamin and mineral supplementations have shown beneficial to menopausal women (i.e., calcium, vitamin D, magnesium, flaxseed).8

Nutrition -- We all know how important a role diet plays in overall health, and the same can be said for the menopausal woman. Most particularly, there are many foods rich with natural plant estrogens, including apples, barley, carrots, cucumbers, flaxseed, licorice, olive oil, papaya, peas, potatoes, soybeans, tomatoes, and yams.9 On the same note, if taking a "menopause diet" seriously, it should also include the elimination of excess sugar, caffeine, and junk food, as these exacerbate symptoms significantly.

Aromatherapy can offer help to the 50-something woman, too. Here are some examples: Basil alleviates fatigue, lavender works against insomnia, jasmine fights depression, and sage balances hormones while easing tensions.10

Exercise -- According to experts at Holistic-online.com, "without doubt, exercise is the most important alternative therapy available to the menopausal woman."11 They go on to say that exercise helps a woman control her body and emotions by using her internal resources: "Each time you exercise, your adrenal glands are stimulated to convert the male hormone adrostenedione into estrogen. A minimum of four, 30-minute exercise sessions a week will be enough to keep you 'topped off' with estrogen."12 This, in turn, can reduce the likelihood of severe hot flashes.13

Just as there are many faces of the menopausal woman and her condition, there are many avenues of treatment as well. Reminding clients that this is a time to honor their changes will go a long way toward their health and well-being. Tornstrom says, "You do the best you can to educate clients ... to ease some of their stress and tension, to help them cope with what they're going through, and to just be there as a support for them."

By Karrie Osborn
Karrie Osborn is contributing editor to Massage & Bodywork magazine

Outlining Your Intentions

Making a List of What You Want

The universe is aware of both the concrete goals we actively pursue and the nebulous dreams we have not yet begun to refine. Neither our struggles nor the daydreams that inspire us are beyond the range of universal perception. Yet to manifest our aspirations, we not only need to know what it is we generally wish to achieve; we also need to clearly articulate these aims to ourselves and the universe. When we create a list of what we want, citing each item in as much detail as possible, our aspirations take on new substance. What was once a mere wish becomes real and achievable when put into words. As you pour the contents of your heart and soul into your list, your well-defined ambitions become a part of you, and the universe responds to your new determination by placing opportunities related to your objectives in your path.

Whatever the nature of your desires, your list can help you channel your intellectual and emotional power into your efforts to realize them. The list you create should not simply be a record of your individual goals. Rather, it should be a comprehensive, exhaustive catalog of each target you want to reach and your reasons for aiming for them. This may mean that your list will encompass many pages of text, since when you write down and review your ambitions, you empower yourself to more accurately direct your goal-realization efforts. You then also have a framework in place that helps you distinguish success from setbacks. If you keep your list in a convenient spot and review it daily, you will inadvertently reaffirm your conviction to your aspirations, demonstrating to the universe that you are truly devoted to your chosen path while keeping your objectives fresh in your mind. If you have an altar, this would be a great place to keep your list.

As you compose your list, try not to edit or judge what you have written. Some of what you want may seem outlandish when considered in the context of your current circumstances. Whether you are destined to fulfill the items on the unique long-term agenda you create in a year, 10 years, or 20 years, if you are free with your ideas and understand that you may not bring these dreams into the realm of reality for some time, your list will attract the universe’s benevolence even as it energizes and inspires you.

DailyOM

Putting Yourself First

Daily Self-Care

We have all heard the instructions of an airline attendant reminding us to put on our own oxygen mask before we help anyone else with theirs. This advice is often cited as a metaphor for self-care because it so accurately expresses why it is important. It seems to say, ironically, that if you can’t take care of yourself for yourself, do it for others. Few situations in our daily lives mimic the wake-up call of an airplane emergency, so it’s easy to keep putting self-care off—easy, that is, until we get sick, overwhelmed, or exhausted, and suddenly don’t have the energy to care for the people who count on us. That’s when we realize we haven’t been getting the oxygen we need to sustain ourselves. We begin to understand that taking care of ourselves is neither selfish nor indulgent; it’s just plain practical.

Putting yourself first means that it may be necessary to say no to someone else in order to say yes to yourself. For many of us, there is always something we feel we could be doing for someone else, and it helps to remember the oxygen metaphor. You can even encourage yourself by saying "I am caring for myself so that I am better able to care for others" or some other mantra that will encourage you. It also helps to remember that self-care doesn’t have to be composed of massively time-consuming acts. In fact, the best prescription for taking care of yourself is probably small, daily rituals; for example, taking one half-hour for yourself at the beginning and end of the day to meditate, journal, or just be. You might also transform the occasional daily shower or bath into a half-hour self-pampering session.

Whatever you decide, making some small gesture where you put yourself first every day will pay off in spades for you and the ones you love. The oxygen you need is all around you; sometimes you just need to be reminded to breathe.

DailyOM

Sharing Peace

Strangers in Our Sanctuary

When we have created a sanctuary in our home, it can be jarring to have the outside world come in. It is easy to share our space with those we know well, but often strangers are asked in as household help, contractors, or technicians that help us make our homes more comfortable. Acquaintances of our spouses or children also bring something new and different into our space. If we resist their presence, treating it as an intrusion, we restrict the free flow of energy and may miss the gift they bring. Instead, we can choose to treat their energy as an exchange of gifts as well as an exercise in acceptance.

Before their arrival, we can prepare by envisioning light surrounding our bodies and radiating outward from the core of our homes. We may want to create a calm and welcoming environment by playing meditation music or lighting incense. We can remove tension for all involved by putting away our valuables. Then when they arrive, we claim our boundaries by guiding them through their visit—asking them to remove their shoes, offering coasters or a place to set down tool boxes, and indicating by example to speak softly or not use harsh language. If something still causes stress, we can remember that what begins as an irritation to an oyster becomes a pearl. After they depart, we can burn sage and clear our space if we like but not without first finding the pearl.

Finally, remember that we learn about life by relating with others. People may have been sent to our homes because we ignored some of the universe’s messengers outside. Our homes need not be a way to keep people out but can be the place where we are ourselves while accepting and allowing other’s choices. When we share the joy of our homes, we radiate our light rather than hide it behind closed doors. The more we do this, the more the outside world can become like the sanctuary we’ve created inside.

DailyOM

Triplets

"I am convinced that if we are to get on the right side of the world revolution, we as a nation must undergo a radical revolution of values. We must rapidly begin the shift from a thing-oriented society to a person-oriented society. When machines and computers, profit motives and property rights, are considered more important than people, the giant triplets of racism, extreme materialism, and militarism are incapable of being conquered."

— Martin Luther King Jr.

Fear of Losing What We Have

Seeing Beyond Fearful Delusions

One of humanity’s biggest fears is losing what we have. It is healthy when fear of loss helps us take steps to protect what we have worked hard to attain, but it is unhealthy to continue to fear something we can do nothing about. We need to remember that focusing our energy on fear can actually create what scares us, and holding tightly to what we have keeps us from participating in the universal flow of abundance and instead creates stagnation. Since we can only really control our thoughts and our responses, gaining proper perspective may be key to conquering such fears.

The letters of the word "fear" can be used to stand for "False Evidence Appearing Real." Fears of being separated from something or someone we feel we need for our security or happiness comes from a delusion—a distorted way of understanding ourselves and the world around us. When we understand that possessions are only representations of the energy at work in our lives, we can shift our attention to the right and proper place. We can stop fearing loss of money or success because when we understand how it is created, we can always create more. We can stop fearing loss of possessions when we realize that they are not the source of our joy or well-being but only icing on our cakes. And when we understand the energy of love, we need not hold anyone too close for fear of losing them for we know that love does not diminish when it is given or shared but expands beyond boundaries of time or space.

By focusing our light on our fears, they are revealed as mere shadows that disappear in the presence of mind and spirit. We can choose instead to direct our thoughts and creative power toward things of true value—love, abundance, peace, passion, and joy. These are energies that are always available to us when we place ourselves confidently in the universal flow of abundance.

DailyOM

Shifting with Nature’s Energy

Change of Season

In today’s world, office jobs and supermarkets have made it possible to work and provide for ourselves and our families regardless of nature’s cycles. While most of us no longer depend directly on nature’s seasons for our livelihood, our bodies’ clocks still know deep down that a change of season means a change in us too. If we don’t acknowledge this, we may feel out of sync, as though we have lost our natural rhythm. These days, autumn is more likely to bring thoughts of going back to school than harvesting, but in both cases, the chill in the air tells us it’s time to move inside and prepare for the future.

We can consciously celebrate the change of season and shift our own energy by setting some time aside to make the same changes we see in nature. We can change colors like the falling leaves and wilting blooms by putting away our bright summer colors and filling our wardrobes and living areas with warm golds, reds, and browns.

While plants concentrate their energy deep in their roots and seeds, we can retreat to quieter, indoor pursuits, nurturing the seeds of new endeavors, which need quiet concentration to grow. We can stoke our inner fires with our favorite coffee, tea, cider, or cocoa while savoring the rich, hot comfort foods that the season brings in an array of fall colors: potatoes, apple pies, pumpkin, squash, and corn. As animals begin growing their winter coats and preparing their dens for hibernation, we can dust off our favorite sweaters and jackets and bring blankets out of storage, creating coziness with throw rugs and heavier drapes. We can also light candles or fireplaces to bring a remnant of summer’s fiery glow indoors.
By making a conscious celebration of the change, we usher in the new season in a way that allows us to go with the flow, not fight against it. We sync ourselves up with the rhythm of nature and the universe and let it carry us forward, nurturing us as we prepare for our future.

DailyOM