There is a less costly — though no less effective — alternative to IVF as a treatment for infertility.

Researchers from the Netherlands and Australia, led by Professor Ben Mol from the University of Adelaide's Robinson Research Institute, found that a procedure called hysterosalpingography (HSG) can significantly boost women's fertility rates.  

The findings were published in The New England Journal of Medicine. Mol also presented the results at the 13th World Congress on Endometriosis in Vancouver, Canada.

HSG, also known as uterosalpingography, involves the injection of an oil- or water-based solution into the fallopian tubes. It's commonly used to detect and diagnose any abnormalities in the uterus, including but not limited to uterine malformations, pelvic inflammatory disease, tubal occlusion and Asherman's syndrome.

However, studies also suggest that HSG — using oil and/or water contrast — has the potential to enhance fertility.

Oil vs. Water

In Mol et al's research, dubbed the "H2Oil study," a total of 1,119 women from 27 hospitals in the Netherlands were chosen to participate in the multicenter, randomized trial.

The selection was based on whether the women were between 18 to 39 years old, whether they've had spontaneous menstrual cycles, whether they've been trying to conceive for at least a year and whether they have any conditions (e.g. endocrine disorders, tubal diseases, iodine allergies) that could adversely affect the outcome of the trial.

Of the study's participants, 557 were administered with an iodized poppy seed oil solution known as Lipiodol® Ultra-Fluid, while 562 were given a water-based solution. The injections were randomly assigned to the women.

From the oil group, 220 (39.7 percent) were able to have an ongoing pregnancy, while 161 (29.1 percent) from the water group had the same. Live births occurred for 214 (38.8 percent) in the oil group, and 155 (28.1 percent) in the water group.

Aside from increased fertility, HSG has another important benefit. Its cost is only a fraction of that for IVF, creating a viable alternative for couples who are otherwise unable to afford conventional fertility treatments.

Limitations

The researchers acknowledged that further studies need to be done on the exact mechanisms of HSG as a fertility treatment. Previous studies suggest that the oil helps remove debris from the fallopian tubes, and makes the uterine environment more conducive to conception. However, these theories have yet to be conclusively proven.

There were also concerns about the safety of HSG using oil contrast. One case linked oil contrast with fat embolism, though is this an extremely rare complication. Overall, the trial demonstrated that the procedure had little to no adverse effects on the participants.

The H2Oil study was conducted with the approval of the institutional review board and ethics committee of the Academic Medical Center in Amsterdam, as well as the board of directors from all participating hospitals. Data monitoring was conducted according to the Good Clinical Practice guidelines by dedicated research nurses, and all participants provided written consent to the trial.  

The study was supported by the National Health and Medical Research Council (NHMRC), and did not receive any form of compensation from the manufacturers of Lipiodol® Ultra-Fluid.

Sources:

http://bit.ly/2HCc0Tv
http://bit.ly/2qNZ4lf

Sciatica is a general term that describes pain that travels down the back of the leg. This pain is generated from the sciatic nerve, which starts from the low back and runs down the back of the leg, all the way to the bottom of the feet. Because of it’s long pathway through the body, the sciatic nerve can get irritated in more than one place. So if you are experiencing sciatic pain, it is important for your medical provider to figure out where the exact entrapment site is to treat your condition appropriately.

One of the places the sciatic nerve can get irritated is where it originates at the low back. This is called “true sciatic pain” and is caused by irritation of the nerve root at the low back. The nerve root can be irritated by things like arthritic changes, degenerative disc disease, or a herniated or bulging disc.

Another cause of sciatic pain is Piriformis Syndrome. The piriformis muscle runs perpendicular across the sciatic nerve in the gluteal region, crossing the nerve’s path on its way down to the foot. If the sciatic nerve gets irritated in this area, it can send pain down the leg. Read more about how to release the piriformis muscle here.

Treatment for sciatic pain depends on where the source of the irritation is, so it is important to get a medical professional to examine you to determine the best course of action. If any exercises that are described here cause pain or worsened pain, stop and contact a medical professional.

Neural floss for the sciatic nerve:

One of the treatment options for sciatic pain is neural flossing or nerve flossing. Neural flossing is a movement-based technique that we teach our patients to maintain the health of nerves. A healthy nerve is able to slide along its tract in the body as we move in daily activity. However, with static positions like desk jobs, the nerves lose this natural movement. With neural flossing, we introduce this movement specific to the nerve’s pathway, sliding it back and forth to improve nerve health and function.

There are two steps to the sciatic nerve floss:

1. In a seated position, extend one knee up and point the toe towards the ceiling. Look up towards the ceiling.

2. Bring the knee back down to a relaxed position, and look down towards the floor.

   Perform 10 repetitions per leg.

About the Author:
Dr. Chant is a clinician with a passion for movement-based exercise through appropriate strength and mobility. Through her blog articles, she explores the pros and cons of yoga and other body-weight training options and provides a musculoskeletal perspective on popular topics. You can read more health tips on her website, Movement Beyond Yoga.

Sciatica is a general term that describes pain that travels down the back of the leg. This pain is generated from the sciatic nerve, which starts from the low back and runs down the back of the leg, all the way to the bottom of the feet. Because of it’s long pathway through the body, the sciatic nerve can get irritated in more than one place. So if you are experiencing sciatic pain, it is important for your medical provider to figure out where the exact entrapment site is to treat your condition appropriately.

One of the places the sciatic nerve can get irritated is where it originates at the low back. This is called “true sciatic pain” and is caused by irritation of the nerve root at the low back. The nerve root can be irritated by things like arthritic changes, degenerative disc disease, or a herniated or bulging disc.

Another cause of sciatic pain is Piriformis Syndrome. The piriformis muscle runs perpendicular across the sciatic nerve in the gluteal region, crossing the nerve’s path on its way down to the foot. If the sciatic nerve gets irritated in this area, it can send pain down the leg.

Stretch for the piriformis muscle: Thread the Needle

One stretch for this type of pain is the Thread the Needle stretch. It can be used to stretch and relax the piriformis to take pressure off of the sciatic nerve.

Laying face up, bring your right leg across your left thigh, creating a figure 4. Bend the left leg up and grab onto it with your hands.

You should feel a stretch in the right buttock area. Pull gently on the left thigh towards your head will deepen the stretch.

About the Author:
Dr. Chant is a clinician with a passion for movement-based exercise through appropriate strength and mobility. Through her blog articles, she explores the pros and cons of yoga and other body-weight training options and provides a musculoskeletal perspective on popular topics. You can read more health tips on her website, Movement Beyond Yoga.

Hint: It's not 220 minus your age.

As you know, tracking your heart rate during exercise is important. Aside from showing how intense your workout is, your heart's beats per minute (BPM) is also a good indicator of overall cardiovascular health.

But what makes a "healthy" heart rate? What heart rate should you aim for during exercise to meet your fitness goals? Answers to those questions (and more) are below.

What Your Heart Does

The main function of your heart is to pump blood, which carries oxygen, throughout your body. In general, a lower heart rate is better — especially if you're at rest — because it means your heart isn't working too hard and wearing itself out too quickly.

Even during exercise, when your heart rate goes up due to your body's increased need for oxygen, it's important that you don't overexert yourself to the point that you'll increase your chances of injury. You need to find a balance between raising your heart rate enough to enjoy the full benefits of exercise, and keeping it low enough to avoid stressing your body.

That's where calculating your target heart rate comes in.

Use the 180 Formula Instead

Traditionally, the target heart rate is calculated as the difference between 220 and your age (also known as your maximum heart rate), multiplied by a percentage based on the intensity of the activity you're engaged in.

For example, if you're a 30-year-old engaged in moderate intensity exercise, your target heart rate is between 95 to 131 beats per minute — since your maximum heart rate is 190 (220 - 30), and your BPM for moderate intensity exercises is between 50 to 69 percent of your maximum heart rate.

Although the 220 formula is appealing for its simplicity, clinician Dr. Phil Maffetone found that athletes who use the formula often end up overtrained, or experiencing problems during workouts. To work around this, Dr. Maffetone created the 180 formula as follows.

1. Get the difference between your age and 180.
2. Add/Subtract from the result, depending on your fitness and health profile.

• If you're currently recovering from a major illness or injury, subtract 10.
• If you're injured, suffer from illness on a regular basis, or train for inconsistent periods of time, subtract 5.
• If you train consistently for at least four times per week, and haven't suffered any of the above, don't add/subtract anything.
• If you train consistently for at least two years, haven't suffered any of the problems mentioned in the first two points, and have progressed in competition without injury, add 5.

The result will be your ideal maximum heart rate during exercise. It may seem a little slow at first, but over time your body will quicken its pace at a lower heart rate, lightening the stress on your heart without sacrificing the intensity required to stay fit.

Keep in mind, however, that the formula isn't applicable across the board. If you are over 65, under 16, or someone who is taking medication/has a heart condition that precludes you from intense exercises, it's better to consult a professional who's familiar with the 180 formula.

What do you think of the 180 formula? Have you tried it out for yourself? Give us a nudge in the comments, or have your say over at our Facebook page.  

Feeling lethargic for no reason? Having problems like dry skin, drastic weight changes and irregular bowel patterns? If so, you could have a thyroid problem.

Your thyroid is arguably the most important gland in your body. Located below your larynx or voice box and above your collarbone, the thyroid gland secretes hormones that affect almost all your organs. That's why signs and symptoms of thyroid problems manifest all over your body, rather than in just one area.

To improve your thyroid function, or to keep it functioning optimally, try these foods on for size.

Seaweed

Take it from the Japanese: Seaweed is one of the richest sources of iodine, a mineral crucial to the proper functioning of your thyroid. Without iodine, you risk goiter (enlargement of the thyroid gland), hypothyroidism (underactive thyroid), and cognitive impairment in your fetus if you're pregnant.

You can buy edible seaweed like kelp, wakame and nori from most Asian markets, or order it online. Be careful not to consume too much of this food, though: Too much iodine can be just as bad for you as not enough of it.  

Aside from iodine, seaweed also contains vitamin A, vitamin C and calcium. Since these aren't as abundant in seaweed as iodine, however, it's better to look for richer, more accessible sources of the aforementioned vitamins and minerals. 

Seafood

Luckily, seaweed isn't the only seafood rich in iodine. In fact, if a food comes from the sea, chances are it's rich in the mineral that keeps your thyroid in good shape.

For example, cod contains 99 micrograms of iodine, which is already two-thirds of the recommended amount of iodine you should consume every day. There's also shrimp (35 micrograms of iodine per three-ounce serving), tuna (17 micrograms for the canned version) and lobster (an incredible 100 micrograms per 100-gram serving). Most of these are low-calorie, so you can add them to your diet minus the guilt.

Dairy Products

Don't have a seafood market near you? No worries. You can still grab your daily dose of iodine from the dairy section of your supermarket. When researchers conducted a study on U.S. children in 2013, they found a positive link between the children's dairy intake and their body's iodine levels.

But if you're concerned about the amount of calories from most dairy products, you can opt for healthier alternatives like yogurt. Aside from being light and convenient to eat, yogurt packs a whopping 58 percent of the recommended daily iodine intake into every cup.  

Beans

If you want a healthy source of iodine that isn't seafood, beans are a good option. Navy beans contain 32 micrograms of iodine (21 percent of the recommended daily iodine intake), while green or string beans have 3 micrograms of iodine (2 percent of the recommended daily iodine intake). You can mix these up with other foods to make them more palatable.

Other rich and healthy sources of iodine include cranberries, strawberries, almonds and dark green leafy vegetables. If you want to add anything else to this list, or if you have other thoughts about this post, please let us know in the comments below, or share via Facebook and Twitter.

Sources:

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When you have a jam-packed schedule, you often have to choose between several, equally important tasks. For example, should you spend the next 30 minutes exercising on the treadmill, or reading a longform article about natural health?

Fortunately, thanks to modern technology, you can now do both without compromising either. If you need to kill time, or you want to keep your mind occupied while performing a repetitive task, here are some of the acupuncture and natural health podcasts you can listen to. 

For acupuncture:

Yin Yang Podcast

Aside from acupuncture, podcasters Chris Powell and Travis Spire-Sweet also cover traditional Chinese medicine (TCM). While the Yin Yang Podcast is mainly geared towards professional acupuncturists, anyone with even a casual interest in TCM will find the show engaging, hilarious and informative. Download their episodes from iTunes, Stitcher and SoundCloud.

The Chinese Herb Health & Longevity Show

For those who want to delve deeper into the history and philosophy of TCM, The Chinese Herb Health & Longevity Show may be your cup of tea. Here, Dr. George Lamoureux brings his knowledge of acupuncture, as informed by Daoist teachings, to the table alongside John Bonds of JingHerbs.com.  

Everyday Acupuncture

Acupuncture can often seem like a mysterious, esoteric art beyond the understanding of non-practitioners. Actually, that's not the case, as shown by host Michael Max in this podcast. Here, Max explains everything you need to know about acupuncture in plain, practical language. His episodes run between 45 to 60 minutes, making them perfect for one-hour lunch breaks, or when you're stuck in traffic. 

The Jolt Files

If you can only spare a few minutes, you might prefer The Jolt Files instead. Packed into 8-12 minute formats, each episode is a concise discussion of topics related to acupuncture and natural health. You can also listen to it from your browser here, though episodes 1 to 6 are only available on iTunes. 

For natural health:

TedTalks Health

It's exactly what it sounds like: a series of TED talks about health, fitness and nutrition. Sometimes, they cover subjects you wouldn't be comfortable talking about in public, such as mental illness and defecation, but they treat it with the skill and finesse typical of a TED talk. Episodes can also be downloaded straight from TED.com, in case you're unable to use iTunes.

Psychology of Eating

Want to change your eating habits? Hosts Marc David and Emily Rosen will teach you how through this podcast. David has over three decades of helping people change their perspective on eating, while Rosen is the Director of the Institute for the Psychology of Eating.  

Life By Design

If you believe in taking charge of your health, happiness and success, this is the podcast for you. Hosted by Dr. Kresimir Jug and Dr. Jamie Richards, Life By Design will inspire you to change your life for the better, one day at a time. 

The Secrets of Qigong Masters

Curious about qigong and tai chi? Learn more about these Chinese exercises with Lama Tantrapa, the creator of Qigong Coaching. Tantrapa does an excellent job of explaining the concepts of qigong, tai chi, meditation, yoga and other holistic health topics in easy-to-understand, everyday language.  

Know of other, high-quality podcasts related to acupuncture and natural health? Share them in the comments below, or sound off on social media!

You've had a numb sensation in your fingers for a long time, but you didn't think much of it. One day, a sharp pain suddenly shoots through your wrist and up your arm, forcing you to stop your work. It gets to the point where the discomfort is so unbearable, you wonder whether you'll be able to work as usual from now on.

If that sounds familiar, chances are you have carpal tunnel syndrome (CTS). It's usually caused by the swelling and compression of your median nerve when your wrist is subjected to repetitive motions, though genetics and medical conditions like rheumatoid arthritis (RA), Type 1 and 2 diabetes and hypothyroidism may also play a part. Left untreated, CTS can significantly impair your ability to perform even the simplest of tasks by hand.

To treat this disorder before it's too late, here's what you can do.

Use a Wrist Splint at Night

If you do this for at least six weeks, you can relieve discomfort in your median nerve, according to a study published in the January – March 2015 issue of the Journal of Hand Therapy. You can also use the splint during the day, though you'll want to take it off when you're about to work. Otherwise, your hands' tendons will get strained, and your CTS might get worse.

Perform Tendon-Gliding Exercises

In one 2011 study, it was shown that tendon-gliding exercises — combined with conventional treatments — were more effective than nerve-gliding exercises combined with conventional treatments. You can see examples of these exercises through this guide courtesy of the Mount Carmel College of Nursing. 

Have a Regular Dose of Vitamin B6

When researchers gave a daily dose of 120 mg Vitamin B6 to a group of CTS patients for three months, they found a significant improvement in symptoms. That's because Vitamin B6 facilitates the development of neurotransmitters — i.e. chemicals that transport signals between nerve cells — and CTS is essentially a nerve disorder. Fortunately, Vitamin B6 can be found in a wide variety of foods, such as:

• Chicken
• Beef Liver
• Tuna
• Shrimp
• Carrots
• Spinach
• Bananas
• Milk

Make Your Workplace Ergonomic

When your posture is out-of-alignment for hours at a time, it can amp up your risk of musculoskeletal disorders like CTS. If you're an office worker, for example, you can ergonomically optimize your workspace by adjusting the height of your equipment (i.e. desk, keyboard, monitor), refraining from slouching on your desk, and taking breaks once in a while. 

Treat It With Acupuncture

A 2012 study published in the Journal of Research in Medical Sciences showed that acupuncture can be just as effective as — if not more effective than — wrist splinting. The study also cited previous research, where it was suggested that acupuncture worked even better than oral steroids. If other natural treatments haven't worked for your CTS, give acupuncture a try.    

Carpal tunnel syndrome doesn't have to throw your life out of whack. As soon as symptoms appear, be sure to consult a medical professional, undergo all the necessary treatments and practice self-care to avoid these types of disorders in the future.

Sources:

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Menstrual cramps, or dysmenorrhea, can be primary or secondary. Primary dysmenorrhea means your pain is caused by hormonal imbalances; that is, there's an excess of prostaglandins in your body. 

Secondary dysmenorrhea, on the other hand, means your pain is due to problems in your pelvic region. These problems may include endometriosis, polycystic ovarian syndrome (PCOS) or cervical stenosis. 

Since dysmenorrhea has many possible causes, it's best to consult a professional about your condition. In the meantime, here's what you can do to relieve the pain when it comes.

1. Take a Walk/Swim

In a 2006 study published in the "Journal of Research in Health Science," researchers found that low-impact aerobic exercises can help reduce pain. You can take a brisk walk, go for a gentle swim or do yoga exercises that don't involve inversions. Avoid overly strenuous exercises, however, since they might aggravate your cramps.

2. Watch Your Diet

Generally, you want to eat foods rich in Vitamin B1, Vitamin B6, Vitamin E, magnesium or omega-3 fatty acids around your period. These foods include:

• Bananas
• Pineapple
• Sunflower seeds
• Sesame seeds
• Parsley
• Ginger
• Spinach

Conversely, the foods you want to avoid are:

• Processed food
• Fatty food
• Fried food
• High-Carb food
• Dairy products
• Refined grains

3. Avoid Caffeinated Beverages and Alcohol

Unfortunately, you'll want to hold off your Starbucks fix, at least for the time being. That's because caffeine is a vasoconstrictor, meaning it tightens your blood vessels to the point of discomfort. The same goes for alcohol: While it's not a direct cause of menstrual cramps, it does have a tendency to prolong the pain.

4. Avoid Smoking

Aside from raising your risk of certain cancers, smoking also makes you more susceptible to menstrual pain. It's not yet known why this is, but researchers suggest that smoking, like caffeine, is a vasoconstrictor, which simultaneously decreases the oxygen to your uterus and increases the pain brought about by your period.  

5. Practice Stress Relief

Stress also aggravates menstrual symptoms, according to researchers from the National Institutes of Health. If your life feels hectic or out-of-control, try one of these six ways to manage stress, or do this simple breathing exercise that'll help you relax within a minute.

6. Lay a Heating Pad on Your Abdomen

Heat facilitates the flow of blood to your uterus, thereby relieving your pain. You can make your own heating pad at home, but be careful to avoid burns, shock and other possible hazards. Once you lay the pad on your abdomen, lie down flat on your back, keep your body straight and raise your feet slightly with a pillow or two.     

7. Stick a Pin in It

Of course, this isn't something you should do on your own. With the help of a skilled acupuncturist, you can reduce both your pain and your need for medication. Your acupuncturist might also recommend alternative treatments, such as herbs and supplements, for a well-rounded treatment of dysmenorrhea.

Cramps shouldn't cramp your life. If you try at least one of these treatments, there's a good chance your pain will go away. Also, if you want more tips and updates on natural health, click the RSS feed icon on the right side bar, or follow us on Facebook, Google+, and YouTube.  

Sources:

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The key to a healthy back is to train the core, oblique, and back muscles to stabilize the spine. McGill’s "Big Three" exercises are a safe and effective way to accomplish this, no matter what walk of life you happen to be in. 

Dr. Stuart McGill is a professor of spine biomechanics at the University of Waterloo in Canada. While researching ways to get the greatest muscle activation with the least amount of dangerous load on the back, he picked these three exercises: the curl-up, side-bridge, and bird-dog. 

The idea is to build core and back strength and stiffness, so they are able to stabilize the spine and prevent low back pain, all while minimizing the stress that other abdominal exercises like crunches and sit-ups have on the low back. These are safe and effective, and can be done every day to build a healthy, pain-free back. 

It’s important to keep a few things in mind while performing these exercises:

1. Keep perfect technique
2. Start small then build up - there is no need to push yourself too far too fast
3. Keep a “neutral spine” and “abdominal brace”

The neutral spine means that the low back curve is not too flat but not too curved  It also means that your hips and pelvis shouldn’t tilt during the exercise. 

An abdominal brace is when your core tightens to align your rib-cage over your pelvis. It should feel as if you are pretending to brace as if you were to take a punch to the gut.

Exercise #1: Curl-up

The curl-up directly trains the endurance of the rectus abdominus (the 6-pack muscles). Technique here is very important to ensure we don’t place extra load on the spine. 

Start lying face-up with both hands supporting the low back - they are placed here so you keep the “neutral spine” by not allowing your low back to flatten onto the floor. Keep one leg bent with the knee flexed to 90 degrees, and the other leg resting on the floor. 

Keeping the neck neutral, elevate the head and shoulders a small amount off of the floor.

You should feel the rectus abdominus working. It’s common to feel the neck straining, which may be an indication that the neck needs to be strengthened as well. For now, place the tip of the tongue behind your two front teeth and press the tongue upwards, as this helps activate neck muscles.

Exercise #2: Side Bridge

The side bridge trains the abdominal oblique muscles (on your sides), quadratus lumborum, a back muscle, and the transversus abdominus, a deep core muscle. This exercise introduces new muscles that stabilize the spine with very minimal risk. Remember to keep a neutral spine and abdominal brace throughout the whole exercise.

Start by laying on your side propped up by an elbow, fingers facing away from the body. The other arm may grab and pull down on the supporting shoulder. The hips are bent to about 30 degrees and the knees are bent to 90. Bring the hips up and forward so that the body is now straightened and being held up by the knees/shins and elbow.

Exercise #3: Bird-Dog

The bird-dog is the final piece of the puzzle and it trains the low back muscles (back extensors). As with the rest of the exercises, remember to keep a neutral spine and abdominal brace here. Starting on your hands and knees, raise one arm off of the ground a few inches, then back down. Do the same with the legs.

Eventually, you can start to bring the arm or leg parallel to the ground. The final step is to raise one arm and the opposite leg up at the same time, bringing them parallel to the ground. Make sure that the pelvis does not tip or rock.

About the Author:

Dr. Chant is a clinician with a passion for movement-based exercise through appropriate strength and mobility. Through her blog articles, she explores the pros and cons of yoga and other body-weight training options and provides a musculoskeletal perspective on popular topics. You can read more health tips on her website, Movement Beyond Yoga.

References:

McGill, S. (2007). Low back disorders: Evidence-based prevention and rehabilitation. Champaign, IL: Human Kinetics.

Do you practice good health habits, yet feel sick all the time? It's possible you may be suffering from a magnesium deficiency.

As a mineral, magnesium is responsible for over 300 biochemical reactions in your body. This includes the normal functioning of your muscles, the strengthening of your bones and the stabilization of your blood glucose levels. If you don't consume enough magnesium, you can suffer from symptoms such as:

1. Anxiety

Substance P is a small peptide (a chain of amino acids) that transmits pain signals from the sensory nerves to the central nervous system. Substance P is usually "overheated" in conditions of extreme stress, anxiety, depression, and PTSD. New research shows that if you are deficient in magnesium, your body can also become overloaded with Substance P. This makes you more susceptible to symptoms of anxiety, depression, fibromyalgia and PTSD. Luckily, studies have shown that PTSD, phobias and other trauma-induced ailments can be treated with magnesium supplements. 

2. Insomnia

When your brain stem is overloaded with Substance P, you're essentially locked into hypervigilant mode, making you anxious all throughout the day. Because of that, you may have trouble getting shut-eye, which results in the vicious cycle where you can't sleep enough to stay healthy, but you're also not healthy enough to get quality sleep.    

3. Body Aches

To help you fall asleep, your brain stem will try to send the excess Substance P towards your primary nerve structures. However, this has the side effect of inflaming your nerves, which in turn causes pain in your feet and chest. You may also experience itchiness, sore muscles and even a sensation that something is crawling under your skin.

4. Irregular Heartbeats and High Blood Pressure

Since magnesium transports electrolytes, which regulate your heartbeat, the lack of it can lead to atrial fibrillation (afib), a type of arrhythmia. Several studies support this, including a recent one published in the journal Hypertension, which concluded that those who took magnesium supplements experienced lower blood pressure after three months than those who didn't. 

5. Migraine Headaches

People who suffer from migraines often have lower levels of magnesium than those who don't. In fact, those who take magnesium supplements can reduce the frequency of migraines by as much as 41.6 percent, as opposed to 15.8 percent for those who simply relied on placebo-based treatments.  

Other Problems

Aside from the symptoms mentioned above, other signs you have magnesium deficiency include:

• Cravings for carbs
• Difficulties concentrating
• Excess body odor
• Fatigue
• Infertility
• Loss of appetite
• Personality changes
• Thyroid disorders

How Much Magnesium Do You Need Every Day?

Your recommended dietary allowance (RDA) for magnesium depends on several factors, such as your age, sex and — in the case of women — whether you're pregnant or lactating. For example, a man between 19-30 years old will need about 400 mg per day, while a woman within the same age range will only need 310 mg. To see a full chart of the RDAs for magnesium, see this chart by the National Institutes of Health's Office of Dietary Supplements. 

As with other supplements, be careful to take just the right amount of magnesium. In case you're not sure how much you need, please consult your healthcare professional.  

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Normally, stress is a good sign. It means your body's fight-or-flight response is working, and that your ability to handle any immediate threat/problem is elevated.

However, that ability isn't always utilized effectively. If you're under too much stress, the increased cortisol levels in your body can weaken your immune system, cause memory problems and impair your thyroid function. To prevent that from happening, and to keep your stress levels healthy, here are 6 natural ways to find a calm place no matter what.  

1. Smile

Whether it comes from you or from others, a smile can make a big difference. Even if you don't feel like doing it, flashing your pearly whites can lower your heart rate and boost your ability to deal with stress. Of course, the Duchenne a.k.a genuine smiles work best, so remember your happiest memories whenever you can!

2. Stare at Fractals

You know those geometric patterns in nature, like snowflakes and ocean waves? Research suggests that looking at these patterns, known as fractals, can cut stress levels by as much as 60 percent. Next time you're out for a walk, take time to slow down and search for fractals all around you.

3. Get Up and Moving

Sweat isn't the only thing you let out when you exercise. Whether you have a 45-minute workout or 10-minute walk, it can help alleviate stress. If making time for exercise is a problem, incorporate movement into daily activities such as watching TV and sitting at your desk.

4. Practice Relaxation Techniques

Previously, we wrote about a one-minute breathing exercise to help you relax. Aside from that, you can also use biofeedback, music and art therapy, hypnosis, massage, meditation and similar techniques. Keep in mind, however, that these techniques take time to learn, so don't be discouraged if they don't seem to work the first time around! 

5. Say "No" Once in a While

By saying "No" to the things that don't matter, you make room for the things that do. For example, if you're too busy to go out with friends on a Friday night, say something like "Thanks for the invitation, but I have to pass." In case that seems too direct, you can use one of 21 ways to say "No" in any situation.

6. Consider Acupuncture

According to one study conducted last year, acupuncture can alleviate symptoms of chronic stress — as well as depression, sleep problems and appetite — by targeting the hypothalamus-pituitary-adrenal axis (HPA). Incidentally, HPA is the same pathway targeted by antidepressants and anti-anxiety medication.

Sources:
http://wb.md/1pcK1Le
http://bit.ly/29OQBFc
http://bit.ly/11kMZGq
http://bit.ly/VVsjBu
http://mayocl.in/1QCBajc

Social anxiety can be crippling. It can cause you to miss out on opportunities, prevent you from developing healthy relationships, and hinder you from living a full life.

But it doesn’t have to be that way. You can make your symptoms more manageable, and keep them from wreaking havoc on your existence. If you’d rather not take medication at the moment, there are other more natural ways to keep your anxiety under control.

Practice Deep Breathing

When you perform deep or diaphragmatic breathing, you can’t help but focus on that one act. That’s why it’s especially effective for steering your mind away from worrisome thoughts. Also, it’s quick and easy to do.

First, look for a quiet, comfortable place where you can sit or lie down. Next, breathe like you normally would. Then, slowly inhale through your nose, allowing the air to fill your lungs, until your abdomen expands fully. Finally, slowly let the air out through your nose/mouth. Rinse and repeat, until you feel the anxiety melting away. Find more details and step-by-step instructions in our recent blog post, One Minute to Relaxation with this Simple Breathing Exercise.

Catch Your Anxious Thoughts Before They Take Over

Next time you’re about to have an anxious thought again, try to stop it in its tracks. For example, if you’re about to go to a party, and your brain starts coming up with the million ways it can go wrong, ask yourself: “Are these scenarios realistic? Is there a high chance the worst of them will happen? If so, how can I prepare for it?” By doing this, you start to become more proactive about your thoughts, instead of automatically reacting to them.

Use a “Hierarchy of Fear”

Another way to put anxieties into perspective is to rank them according to how much fear they cause you. Going back to the example on parties, you can use a scale of 1-10, and rank common party scenarios as follows: Entering the party (4), seeing people (6) and talking to one particularly attractive partygoer (9). The more scenarios you come up with, and the more specific they are, the better.

Afterwards, test your predictions by showing up for the party, and stacking up your ratings against how you actually felt during each of the scenarios. Chances are, your ratings will be higher than the actual anxiety you had.

Reward Yourself for Every Step You Take Forward

But what if your worst fears come true? What if you really did embarrass yourself in front of that attractive partygoer you were starting to like? It might be tempting to beat yourself up for flubbing, but don’t.

Instead, focus on the fact that you took a risk. Focus on the fact that you had an opportunity to expand your comfort zone, and you took it despite your fears. That’s progress in itself, and you deserve to be rewarded for that.

Practice Self-Care

Speaking of rewards, doing nice things for yourself is always a good thing. Eat balanced meals on a regular basis. Exercise as many times as possible to maintain your fitness level. Get enough quality sleep every night. Talk to your friends about your problems. Do things that make you feel good, such as reading a book, doing arts and crafts and watching the flowers bloom outside your bedroom window.

Avoid Substances That Aggravate Anxiety

Anything that gives you the jitters, or causes drastic changes in your mood, should be avoided. For example, caffeine has been known to induce symptoms similar to that of panic attacks.

If you can’t completely cut coffee out of your life though, try reducing your consumption. Instead of three cups a day, try two cups or one. Instead of a double-shot espresso, try a single-shot or decaf version. This way, you can still get your morning jolt without compromising your health.

Laugh Out Loud

As the old cliché goes, “Laughter is the best medicine.” While that may be an exaggeration, as laughter isn’t necessarily a cure-all pill, it has been proven to have a number of physical and social benefits.

If you bust your sides watching a funny YouTube video, for example, it can stimulate the release of beta-endorphins in your brain, and lower your blood pressure. Also, it puts others around you at ease, because who doesn’t like someone with a sense of humor?

Accept Your Anxiety

Admittedly, this is easier said than done. If you’ve had social anxiety for as long as you can remember, changing your mindset about it won’t happen overnight.

However, accepting your condition is crucial. It’s also crucial that you stop fighting and trying to make your anxiety go away. When you start treating your anxiety the way you’d try a troubled but beloved family member, it becomes easier to live peacefully in spite of it.

Try Acupuncture

You might think acupuncture is only for pain relief. Actually, it can also help you feel more relaxed. In fact, a 2013 study proved that even 20 minutes of acupuncture can relieve anxiety and memory problems. If you want to find a qualified acupuncturist in your area, you can search by zip code at the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM).

Get Professional Help

That said, you don’t have to deal with your anxiety alone. When all else fails, ask an expert to help you cope with the disorder. S/he may be able to help you pinpoint what kind of anxiety you have, and recommend the best possible treatment method for it, like cognitive behavior therapy or exposure therapy.

Of course, you want to make sure that the therapist you work with has your best interests at heart. If you need help choosing a therapist, here’s a quick guide from the Anxiety and Depression Association of America.

Over to You

As with other disorders, anxiety won’t go away over night. It may take a long time before you even begin to feel the effects of the abovementioned tips. Nonetheless, it’s always worthwhile to make those tiny steps forward, one after the other.

Sources:
http://bit.ly/1yAbc5M
http://bit.ly/1IiLZ3Z
http://bit.ly/1hK3Dru

Breathing is an art that has been lost among modern society. In a high-stress, fast-paced life, some of us live in a constant ‘sympathetic’ (fight or flight) state which can contribute to health issues. If we can get back to proper breath during stressful times, we can help our bodies get back to a ‘parasympathetic’ (rest and digest) state of being. Practising proper breathing can mean a world of a difference for some of us by decreasing stress, helping us fall asleep, and calming the mind.

Our bodies have two basic patterns of breathing: chest-breathing and belly-breathing.

The Good: Belly-breathing

Belly-breathing in a relaxed state means that all of the proper muscles are working and we are in rest-and-digest mode. Anatomically, when we take a breath in, our lungs fill up with air and the diaphragm (a dome shaped muscle that sits at the base of our rib cage) pushes downward, allowing the belly to naturally expand. During normal belly breaths, the belly is seen moving out and in with minimal chest movement. By belly-breathing, we are using the diaphragm, a well as other muscles designed specifically for this function, and we are stimulating the rest-and-digest part of the nervous system.

The Bad: Chest-breathing

Chest-breathing, although I am calling it ‘bad,’ does have a time and place when it’s necessary. When we are about to fight or run, our sympathetic nervous system kicks in to change bodily functions to allow us to survive.

Chest-breathing is a commonly-adapted type of breathing I find in stressed-out patients.

Chest breathing will recruit more muscles to get as much air in the body as possible. However, these muscles are only supposed to be used for this function for short periods of time, and can become tight or painful if overworked during chest-breathing. The other downside of chest-breathing is that the fight-or-flight part of the nervous system is on - we are worsening the effects of stress, and even inducing our body to be in that state when it doesn’t need to be.

So what can I do?

Lay on your back with your knees up, placing one hand on the chest and one hand on the belly - then concentrate on belly-breathing. The hand on the chest should have very little to no upward motion. The hand on the belly should rise up as you breathe in, then fall as you breathe out.

As you inhale, feel your belly expand and rise

As you exhale, feel your abdomen contract and fall

The trick is that you relax and let your breath expand the belly, making sure you aren’t forcing it out and in with abdominal muscles. This is easier said than done! It could be a bit of a motor-learning curve so don’t be discouraged! It takes some work but it will be worth it in the long-run. I suggest that people practice for 10 breaths (at least!) before bed to help them relax and fall asleep. Once this is mastered, learning how to breathe in different postures and activities is next. Notice how you feel overall, and how your body reacts to this relaxed state.

About the Author:
Dr. Chant is a clinician with a passion for movement-based exercise through appropriate strength and mobility. Through her blog, she explores the pros and cons of yoga and other body-weight training options and provides a musculoskeletal perspective on popular topics. You can read more health tips on her website, Movement Beyond Yoga.

References:
Busch, V., Magerl, W., Kern, U., Haas, J., Hajak, G., & Eichhammer, P. (2012). The Effect of Deep and Slow Breathing on Pain Perception, Autonomic Activity, and Mood Processing—An Experimental Study. Pain Med Pain Medicine, 13(2), 215-228.

Liebenson, C. (1996). Rehabilitation of the spine: A practitioner's manual. Baltimore: Williams & Wilkins.

McGill, S. (2007). Low back disorders: Evidence-based prevention and rehabilitation. Champaign, IL: Human Kinetics.

Starrett, K., & Cordoza, G. (n.d.). Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance.

Zope, S., & Zope, R. (2013). Sudarshan kriya yoga: Breathing for health. International Journal of Yoga Int J Yoga, 6(1), 4.

Although sun protection is extremely important to protect against harmful UV-rays and to prevent skin cancer, next time you pick out your sunscreen, consider what you’re buying. Many common sunscreens actually contain chemicals that can be harmful to your body.

Chemicals to avoid in common sunscreens:

• Oxybenzone
• Retinol palmitate
• Methoxycinnamate
• Octinoxate
• Padimate O/PABA
• Nano or Micronized mineral particles

There are several and easy ways to make effective and natural homemade sunscreen. 

Natural Ingredients:

• 1 oz. Coconut oil
• .8 oz. Shea butter
• .1 oz. Jojoba oil or sunflower oil
• 30 drops ( 15 of each) Eucalyptus and lavender essential oils 
• .1 oz Vitamin E oil
• Zinc oxide

The amount of zinc oxide you choose to use will determine the amount of SPF in your sunscreen. For more than SPF 20, use 20% zinc oxide, for SPF 12-19 use 15% zinc oxide. 

Directions: First step is to combine coconut oil, shea butter and jojoba/sesame/sunflower oil into a Pyrex measuring up. Next, make a double boiler by placing the Pyrex inside a pot filled with 2-3 inches of water. Heat on low until the shea butter is melted. Remove from double boiler and let cool. After cooled, wear a mask to cover your nose and mouth when you measure out the zinc oxide to avoid inhaling fine particles. Add the zinc oxide, Vitamin E oil and essential oils to the original mixture. Stir until ingredients are mixed. The last step is to pour the mixture into a dark jar and refrigerate. 

Homemade sunscreen can last for around 6 months and should be refrigerated. Apply generously to skin and reapply every few hours while during periods of sun exposure. 

Sources:

http://bit.ly/28CFSal
http://bit.ly/1tuVyNa

Can't remember the last time you had enough shut-eye? If so, chances are you have chronic insomnia, which affects at least 10 percent of U.S. adults. Left untreated, it can lead to issues such as memory problems, poor concentration, and potentially fatal accidents. 

Luckily, it's possible to treat insomnia on your own. Before you resort to medication and other drastic measures, here's how you can tweak your daily routine in order to sleep better.

Keep a Regular Sleep Schedule

As much as possible, sleep and wake up at the same time every day (even on weekends). If that's not doable because of shifting work hours, frequent flights, etc., keep the difference to about one or two hours at most. This way, it'll be easier to sleep and wake up when you need to. 

Have a Regular Bedtime Routine

Aside from the time you sleep, what you do before you sleep also matters. Practice a relaxing, non-stimulating activity an hour or two before bedtime, such as meditation and knitting. The idea is to "train" your body to associate that activity with winding down. 

Avoid Naps After 3 P.M.

Napping for 15-20 minutes can compensate for a lack of shut-eye the night before. However, sleeping too late in the afternoon — or any time after 3 P.M. — can have the opposite effect. If you're going to take a nap, do it as early in the day as possible. 

Avoid "Blue Lights" Before You Go to Bed

This includes — but is not limited to — playing video games, watching TV, reading a book on a lighted device and using your smartphone. Electronic devices give off a light that slows the production of melatonin, which is crucial to your ability to sleep, so turn your gadgets off an hour or two before you sleep.    

Cut Down Your Alcohol, Caffeine and Nicotine Consumption

Caffeine and nicotine are both stimulants a.k.a. substances that keep you awake. If possible, avoid coffee later than six hours before bedtime. The same goes for cigarettes, which increase your risk of sleep apnea, change your circadian rhythm and make you a lighter sleeper in general. 

As for alcohol, it's not a stimulant per se. But it can cause fragmented sleep, as well as sleep disorders like restless legs syndrome. Keep your alcohol consumption to one or two drinks at most, so it can help rather than hinder your shut-eye.

Avoid Eating Right Before Bedtime

Ideally, dinner should be had no later than three hours before you hit the sack. If it's not possible to allot that much time between dinnertime and bedtime, keep your meals light, and avoid the likes of cheese, chocolate, fatty foods, and nuts. Give your stomach enough time to process what you eat, so you'll avoid acid reflux or gastroesophageal reflux disease (GERD).

Read Books That Put You to Sleep

Don't throw away those "boring" books yet, because they might be the key to beating your insomnia. When you read something that doesn't stimulate your mind so much, or isn't emotionally resonant enough to keep you up at night, you can relax in no time.

Stay Active 

There's been some debate over how exercise affects sleep. Some say it "helps," while others say it "hurts." If you're in the latter camp, but you don't want to forgo your late-night jog either, give your body two or three hours to wind down before you sleep.

Do Only Two Things in Bed

If you work from home, do it in a space other than your bedroom. You want your brain to associate that room with only two "S" words — one of which is "sleep." (Guess what the other "S" stands for.)   

Light- and Soundproof Your Bedroom

Make your bedroom as conducive to sleep as possible. Block off any light sources completely before bedtime. Use an electric fan to cancel out other sounds. Keep your bedroom at a comfortable temperature. If you can't help sleeping with light, use a sleep mask to facilitate slumber. 

Keep Clocks Out of Sight

The last thing you want to ask before you sleep is "What time is it?" Hide all your clocks away, or put them in a place where you won't see them the moment your eyes open. If you use an alarm clock, place it somewhere behind your head. That way, it won't distract you in the middle of the night, and still be able to wake you up at the right time. 

Practice Good Stress Management

Often, poor sleep results from an inability to cope with daily anxieties. Get to the bottom of what's keeping you up at night (literally), and find a way to deal with it. For example, if you're the type who worries today about the tasks you'll do tomorrow, jot them down on a piece of paper. You can also use To-Do list apps like Wunderlist, Todoist, and Any.do if you're tech-inclined.    

Avoid Forcing Yourself to Sleep

Believe it or not, reciting "I should sleep, I should sleep" over and over again is the last thing you should do when you're in bed. The harder you force the Sandman to come to you, the more likely he'll stay away.

Instead, get out of bed and do something mindless. Count backwards in multiples of three to keep your brain from wandering. The idea is to not let yourself think too hard about sleeping — which, as counterintuitive as it sounds, will actually help you sleep.  

Check Your Medications

It's possible that your insomnia is a side-effect of medications. If you want to check, ask your doctor about what you're taking that could be affecting your sleep. Decide which ones you can cut down on, and which ones you can do without altogether.

Consult a Medical Professional

If you've done all of the above, and you still have trouble sleeping, an underlying medical condition might be causing your insomnia. Give your medical history a second look, and prepare for an appointment with your doctor. The sooner you pinpoint the medical cause of your sleeplessness, the better. 

Sleeplessness doesn't have to be a chronic problem. When you incorporate the habits above and stick with them, you're well on your way to preventing insomnia from wreaking havoc on your life.

Sources:
http://www.helpguide.org/articles/sleep/cant-sleep-insomnia-treatment.htm http://www.mayoclinic.org/diseases-conditions/insomnia/basics/lifestyle-home-remedies/con-20024293

Quit the tobacco, and don’t start if you haven’t already

It should be common sense now that smoking or chewing tobacco can lead to multiple types of cancer. If you are trying to quit, you are not alone. Try joining a support group or making a plan for yourself to set goals for quitting. Facing addiction is hard, but not using tobacco can save years of your life.

Healthy diet

A healthy, well-rounded diet can do wonders for lowering your risk of cancer and overall wellbeing. Cut out processed sugar and instead focus on whole foods such as fruits, vegetables and whole grains. Salmon is full of omega-3 fatty acids that have been shown to help fight cancer. Other fish that can help reduce the risk of endometrial cancer in women include halibut, sardines and tuna. 

Exercise

According to the Fred Hutchinson Cancer Research Center, women who are active have about a 30 percent lower risk of breast cancer compared to women who do not exercise as much. Even walking 25 minutes a day can make a difference in preventing cancer. Studies have also shown that walking 4 hours a week can lower the risk of pancreatic cancer by half. 

Sun protection

Protection from the sun should be another no brainer. Although sun exposure is necessary to get adequate amounts of Vitamin D, too much sun can be harmful. Make sure to wear sunscreen if you know you will be in direct sunlight for a long period of time. If you have any suspicious moles or have fair skin, make sure to check in with your doctor to ensure early detection if you think you might be at risk of melanoma. 

Green tea

Green tea, in some ways, can be a miracle-working drink. According to the National Cancer Institute, there has been more than 50 studies that have shown a connection between the tea and lowering the risk of cancer. Green tea contains a chemical called EGCG that is packed with antioxidants, making it a strong cancer-fighting compound. 

Consider a glass of wine

Great news, you don’t have to feel guilty about having a regular glass of wine at night. Studies have found that drinking a moderate amount of red wine can actually help lower the risk of certain cancer. Red wine contains the antioxidant called polyphenols that can help prevent the body from developing cancer cells. Also remember that too much alcohol consumption can have negative effects on the body and only should be consumed in moderation. 

Sources:
http://bit.ly/1Tmk1vW, http://bit.ly/1Tmk0rR

PTSD is a physiological disorder that can result from being exposed to a traumatic event. The disorder results in several different symptoms including anxiety, irritability, insomnia and flashbacks. The effects of post-traumatic stress disorder in someone’s life can be far reaching. Feelings of hopelessness, shame and despair, problems at work or with relationships, serious health problems, depression, anxiety and drug or alcohol abuse are not uncommon. Getting help can be hard at first, but can have a great impact for helping PTSD.

A recent study into the efficacy of acupuncture as an adjunctive treatment for Post-Traumatic Stress Disorder has shown promising results. Researchers investigated the effects of acupuncture in adjunct to normal treatment approaches and the results showed significant improvement. Studies in the past have shown that veterans with PTSD are wary of seeking treatment for PTSD as many do not believe that mental healthcare can be effective. Researchers hope that with the increased efficacy of the adjunctive acupuncture treatment, veterans will be less reticent towards seeking treatment for PTSD. 

The acupuncture treatment also saw secondary benefits for those treated as many reported a decrease in depression and pain as well as a general improvement in mental and physical well-being. PTSD can be debilitating and even more so with little or no treatment. 

The Military Stress Recovery Project (MSRP) is a unique program that provides free community acupuncture to veterans and active duty soldiers with PTSD and their family members.

Treatment in a MSRP clinic is unique for several reasons. Patients are treated in a group setting, sitting in comfortable chairs. There is an environment of calm and support. The patients are treated using the National Acupuncture Detoxification Association (NADA) protocol, a series of 5 needles placed in one ear. The program is designed to address all the needs of people with PTSD.

The MSRP clinics have been very successful. Patients report stress reduction, improved mental clarity, improved energy, enhanced performance, better sleep, fewer bad dreams and headaches, less anxiety and depression, reduced anger and pain, improved general health and better relationships.

Those suffering from PTSD should consult a doctor about treatment and discuss the option of acupuncture as well because it has been proven to help. 

Sources

http://bit.ly/1Os0ndF

http://bit.ly/1rSwjDe

Don’t forget about physical exercise                                                          

Believe it or not, when you’re exercising your body, you’re exercising your mind as well. Aerobic exercise gets your blood pumping, which increases the oxygen going to your brain and lowers your risk of disorders such as diabetes and cardiovascular disease that can lead to memory loss. If you can, start with some exercise in the morning. This can clear your head right off the bat to stay focused and alert during the day. Exercises that require coordination are especially helpful for keeping the mind active such as simply throwing a ball back and forth.

Make sure you’re sleeping

Sleep is one of the best ways to make sure your brain and memory are in tip-top shape on a daily basis. To get the most out of your sleep, aim for 7.5-9 hours every night. Make sure to shut off the electronics at least an hour before bed to help the mind shut off as well. Try to limit your caffeine and alcohol intake earlier in the day. Both can result in a shallow sleep.

Keep your brain stimulated 

Research has shown that keeping mental stimulation as we age is very important for lowering the risk of dementia. Stay social, interact with others, learn new skills, play mind-exercise games like crossword puzzles or Sudoku. Interacting with others and continuing to learn is vital for keeping the brain healthy at any age.

Be aware of your stress

Chronic stress can not only make someone miserable, but also cause serious long-term effects. Stress over time has been shown to destroy brain cells and damage the area of the brain that creates new memories and recalls past ones. To avoid memory loss, minimize your stress. Don’t take on too many tasks if they overwhelm you, sometimes it is ok to say no. Make sure you have outlets to relieve stress whether it is physical exercise or talking with someone about your frustrations. 

Don’t forget about your superfoods

Certain superfoods have shown to be significant in preventing memory loss. Make sure to get your fruit and vegetable servings in, many are filled with antioxidants that help protect your brain cells. Eat more foods with omega-3 fatty acids such as salmon, tuna, and foods cooked with olive oil. Green tea is another option that has powerful antioxidants to protect from brain damage. 

Your memory is important at any age. Start incorporating these healthy habits to keep a strong memory for years to come.

Sources
http://bit.ly/1SzWG6s, http://bit.ly/20BNwg4

Exercise

For those with arthritis, exercise, no matter how little you do, is one of the best natural treatments. For those with severe arthritis, even the smallest amount of walking can make a difference. Swimming is one of the best forms of exercise for those with arthritis because it puts the least amount of impact on the joints. Strengthening exercises are also recommended to keep muscles and joints strong.

Acupuncture

One of the most common reasons people seek out acupuncture is for arthritis relief. Acupuncture can help relieve pain from arthritis and increase blood flow and circulation, reducing inflammation. Through the specific placement of needles on acupuncture points on the body, acupuncture realigns the body back to balance. 

Capsaicin Cream

Made from the chemical that gives chili peppers their heat, Capsaicin cream has been known to relieve arthritis pain. The cream works by decreasing the body’s pain receptors and as a result, lessening the overall pain caused by arthritis. The cream can be bought without a prescription at your local drug store. 

Fish Oil

Fish oil is beneficial for numerous reasons, one of them being its anti-inflammatory properties. Because it is rich in omega-3 fatty acids, trials have found that the oil can reduce morning stiffness and the need for pain medication for those with arthritis. Fish oil is a supplement that is safe and recommended to take every day for the most beneficial effects. 

Mind-Body

Mind-body techniques like meditation, relaxation and tai chi have been seen to improve overall quality of life for those with arthritis. Tai Chi is a martial art that involves slow, easy movements along with deep breathing. This exercise can improve the body’s motion and physical fitness without being too demanding on the joints and muscles. Although meditation and relaxation do not necessarily reduce pain, they have been found to improve mood and health in arthritis patients dealing with chronic pain. 

Diet

Studies have shown that some patients benefit from changes in their diet by eliminating food that may contribute to their arthritis pain. By removing allergens from the diet, overall inflammation can be reduced. Common diets that have been seen to be beneficial include a mediterranean diet rich in nuts, fish, vegetables, fruit and olive oil. Foods that are not recommended include red meat and dairy as those can cause inflammatory reactions. 

Sources:
http://bit.ly/1YtHTib

There are more than 80 chronic illnesses that are immune related including rheumatoid arthritis, type 1 diabetes, thyroid disease, inflammatory bowel disease, lupus, and celiac disease.

Autoimmune diseases result when the immune system mistakenly attacks its own body’s tissues. Immune deficiency is more common than most people think; around 20 percent of the population suffers from some form of an autoimmune disorder, according to the American Autoimmune Related Diseases Association.

Although symptoms vary greatly depending on the specific disease, commons symptoms include chronic fatigue, joint pain, muscle weakness, weight loss, dry eyes and abdominal pain.

Autoimmune diseases are not always easily treated, as they are a chronic illness with no known cure. However, there are natural ways to ease and reduce symptoms such as acupuncture treatment.

In Traditional Chinese Medicine, it is believed that immune deficiencies come from an imbalance in the body. When there is a stagnation in the body’s natural energy flow, called Qi, the body becomes out of balance, whether it is from a deficiency or excess of yin or yang.

Acupuncture works by addressing the body as a whole. By using specific acupuncture points on the body, the treatment is able to release any blockages and return the body back to its natural balance.

Research has shown that acupuncture can affect the release of hormones, proteins and chemicals in the body, which can affect blood pressure and the immune system.

Although there is no cure, immune deficiencies can be managed properly to have the best quality of life possible. Acupuncture has also been shown to help boost mood and lower stress and anxiety, which can be triggers for increased symptoms.

If you think you may have an autoimmune disease and are not getting a diagnosis, don’t give up. Immune deficiencies are hard to diagnose because of the wide range of symptoms. It may take multiple doctors to get a correct diagnosis.

Acupuncture is a safe, non-invasive treatment option that can decrease symptoms and improve overall well being.

https://www.acufinder.com/Acupuncture+Information/Detail/Treating+Autoimmune+Disorders+with+Acupuncture+and+Oriental+Medicine+

http://www.aarda.org/autoimmune-information/questions-and-answers/

NADA, which stands for the National Acupuncture Detoxification Association, was established in 1985 to promote the NADA protocol acupuncture treatment for addiction. The non-profit organization promotes advocacy and the use of a non-verbal, pharmaceutical free approach to behavioral health. The protocol uses five specific acupuncture points on the ear to treat addiction and to be an alternative to methadone.

The NADA protocol differs slightly from other acupuncture treatment. The treatment usually involves needling in both of the patient’s ears for about 30 minutes. The treatment is done in a group setting for support for those being treated as they recover from addiction. 

The NADA protocol is about more than just acupuncture, but really about being a step in a sometimes long road to recovery. 

Patients are treated in a quiet, peaceful room. Each patient gets the exact same treatment. Group treatment is emphasized to address feelings of denial and create an open, safe environment. 

Those in recovery from addiction commonly report feelings of an improved sense of purpose and well being after treatment. Acupuncture is known for its relaxing benefits, which is especially helpful for those in recovery. Patients are able to destress in their treatment process to help them continue to make progress. 

Most common effects of the NADA protocol include: 

• Improved retention of rehabilitation programs
• Improved mood and outlook
• Lowered anxiety
• Lowered cravings
• Improved sleep
• Reduced need for prescription medication 

There are a lot of factors that come to play in addiction treatment. Along with counseling, support groups and/or 12-step programs, the NADA protocol can help make recovery easier and more successful. 

For more information about NADA go to: http://www.acudetox.com/

http://www.acudetox.com/

http://www.acupuncturetoday.com/abc/nadaprotocol.php