The term craniosacral therapy (or CST) refers to how this treatment approach addresses abnormalities of fluid and membranes connecting to both the cranium and sacrum. The sacrum is a triangular bone in the lower back situated between the two hipbones of the pelvis that connects to the spine, and the cranium is the skull, the bony structure that provides a protective cavity for the brain, forms of the head, and supports the structure of the face.

Given that the craniosacral system includes structures of the central nervous system — the skull, cerebrospinal fluid, the membranes of the brain and the spinal cord — it’s not surprising that CST can have a positive impact on mood regulation, pain tolerance, stress response and relaxation. The musculoskeletal system, vascular system, endocrine system and sympathetic/parasympathetic nervous systems all influence activities of the craniosacral system.

While there’s still some debate regarding how craniosacral therapy works to reduce pain, discomfort and a variety of other symptoms, one theory is that fascial (tissue) restrictions within the craniosacral system lead to abnormal motion of the cerebrospinal fluid, increasing pressure placed on certain nerves and causing tightness in connective tissues. This may contribute to problems including increased inflammation, fibrosis, tissue stiffness, inflexibility/reduced range of motion and chronic pain.

While there’s no guarantee that it will work for everyone who tries it, there’s evidence that CST can help decrease common ailments, including anxiety, depression, fibromyalgia symptoms, headaches, neck pain, back pain and even symptoms of colic or discomfort in infants and babies.

What Is Craniosacral Therapy?

Craniosacral therapy (or CST) is a non-invasive, manual therapy performed on the head, skull and sacrum by certain trained chiropractors, osteopaths, physical therapists and massage therapists. Craniosacral massage involves light adjustments, which is why CST is referred to as a “subtle therapy.” CST practitioners take a holistic approach to helping their clients, combining mind-body practices including soft tissue adjustments, massage, “healing touch,” deep breathing and other relaxation techniques.

What are craniosacral treatment sessions like? They typically last about 45 minutes to 1.5 hours, in which the craniosacral therapist treats the patient while they lay down in a relaxed, prone position on their back. Treatments typically consist of the practitioner first evaluating the patient by using their hands softly to massage and feel the patient’s skull and sacrum. This allows the therapist to evaluate “craniosacral rhythms” and detect what may be contributing to symptoms like pain or tension.

The therapist then manipulates bones of the sacrum and cranium to help reach deeper layers of fluid and membrane. The hands are the only “instrument” used in CST, which work to apply very mild, manual traction on the patient’s cranial bones in order to intervene in functions of the autonomic nervous system and to help to release bone and membrane restrictions.

How does craniosacral therapy work? The underlying belief behind CST is that the human body is capable of self-healing, given the right tools and circumstances. In addition to reducing pain and tension held in the body, CST can increase someone’s understanding of their own “inner energy” and healing potential. Gaining self-awareness of one’s own body and senses is considered to be an important part of staying in good health, since this allows someone to identify their body’s stress signals at an early stage in order to intervene.

One theory behind craniosacral therapy is that touch involved in manual therapies provides rhythmical, small vibrations that help different parts of the body to communicate more effectively, especially different parts of the central nervous system (CNS). CST applies touch to various bones of the skull, face and backbone that helps to gently move cerebrospinal fluid while also provoking a relaxation response, both physically and mentally. Cerebrospinal fluid is the fluid that surrounds and cushions the brain and spinal cord. This is still some debate whether CST actually helps fluid to circulate, or if it’s simply pumped almost entirely by functions including respiration (breathing).

Specific craniosacral therapy procedures that therapists use include: still points, compression-decompression of temporomandibular joint, decompression of temporal fascia, compression-decompression of sphenobasilar joint, parietal lift, frontal lift, scapular waist release and pelvic diaphragm release. “Still points” are quiet intervals between manipulations that happen about every three to four minutes and last up to one minute, during which the patient quietly rests.

Benefits

CST may offer benefits for people with any of the following symptoms: anxiety, depression, migraines and/or headaches, neck and back pain, stress and tension, motor-coordination impairments, infant and childhood disorders, brain and spinal cord injuries, fatigue, TMJ, fibromyalgia, scoliosis, ADHD and many others.

Below you’ll find more about five of the most common ailments that therapists use craniosacral therapy to help treat.

1. Promotes Relaxation & May Reduce Anxiety or Depression

CST is considered one type of “mindfulness-based treatment approach,” due to how it helps patients feel calmer while focusing their attention on their breath and away from their thoughts. One of the most beneficial things about craniosacral massage is that it often helps people to relax, reduce muscle tension in their body, and deal with various types of stress better.

Craniosacral therapy involves finding certain”pressure spots” or points of tension in the craniosacral system and gently manipulating them in order to reduce tension and increased relaxation. Many practitioners purposefully provide CST treatments in calm, comfortable environments that have a peaceful ambience, helping to facilitate pain relief and decrease symptoms associated with anxiety or depression. CST sessions are usually very comfortable, as the maneuvers are slight and gentle. Clients can also focus on breathing deeply during treatments to further help them relax by increasing activity of the parasympathetic nervous system.

A 2011 descriptive outcome study that was published in the Journal of Alternative and Complimentary Medicine reviewed the effectiveness of Upledger CranioSacral Therapy (UCST) treatments received by 157 patients being treated for a variety of reasons. Patients sought help for reasons including dealing with headaches and migraine, neck and back pain, or anxiety and depression.

The results showed that 74 percent of patients reported a “valuable improvement in their presenting problem,” 67 percent reported an improvement in general well-being and secondary symptoms tied to pain or chronic stress, and 70 percent were able to decrease their medication use or discontinue use altogether.

2. May Help Lower Neck Pain

One of the difficult things about studying the effects of craniosacral therapy is that treatments are so “subtle” it is often hard to determine whether they are directly causing any measurable changes in the body. However, proponents of CST point out that just because CST’s effects cannot always be precisely measured doesn’t mean that certain benefits don’t exist.

One 2015 study published in the Clinical Journal of Pain that compared CST to light touch for neck pain found evidence that CST offered more benefits. The study involved 54 blinded patients that were divided between two groups: one receiving “sham treatments” and one receiving CST.

CST patients reported significant and clinically relevant effects on pain intensity at week eight of the study and again at week 20. At the week 20 follow-up, 78 percent of participants within the CST group reported “minimal clinical improvements” in pain intensity, while 48 percent reported other “substantial clinical benefits.” It was found that there were significant between-group differences reported at the week 20 follow-up, as the CST group experienced greater differences from the start of the study regarding levels of pain when moving, functional disability, physical quality of life, anxiety and overall improvement.

Additionally, at the eight week follow-up, pressure pain sensitivity and body awareness were significantly improved by participants in both groups (this was not reported by either group at week 20). Also importantly, no serious adverse events were reported by participants in either group.

(Gua sha therapy has also been shown to help with neck pain.)

3. Can Help Reduce Headaches

Factors such as emotional stress, tension in the neck or jaw, frowning and clenching the teeth or forehead can all contribute to headaches, as well as pain in the face, neck and shoulders. Craniosacral massage can help to reduce pressure surrounding the head and also decrease migraines or tension headaches tied to high stress levels.

A 2012 randomized clinical trial that was published in the journal BMC Complimentary and Alternative Therapy tested the effects of CST on migraine pain intensity and frequency over an eight week period. Adults with moderate to severe migraines were randomly assigned to two groups: those receiving eight weekly CST treatments and those receiving eight weekly low-strength static magnet therapy (LSSM) treatments.

Results showed that both treatment groups appeared to benefit from their treatments, but that the CST group experienced greater reductions in mean headache hours per day 30 days following treatment. A between-group difference was also found at the four week follow-up point, when the CST group reported greater significant differences in headache-related disability, headache intensity and medication use.

By the end of the eight weeks, headache intensity was reduced more in the CST group compared to the LSSM group, but the difference was not statistically significant. After eight weeks of treatment, pain-killing medication use decreased substantially in both groups.

No data is available about how craniosacral therapy may alleviate cluster headaches.

4. May Help Manage Fibromyalgia Symptoms

Findings from a 2011 study that was published in Evidence Based Complimentary and Alternative Medicine points to the fact that craniosacral therapy can contribute to improvements in quality of life and decreased anxiety in patients with fibromyalgia.

The study included 84 patients that had been diagnosed with fibromyalgia who were randomly assigned to either an intervention group receiving craniosacral therapy for 25 weeks, or a placebo group that was receiving simulated treatments with disconnected ultrasound for 25 weeks. Measurements included changes in anxiety, pain, sleep quality, depression and quality of life at baseline and then again at 10 minutes, 6 months and 1-year following treatment.

The results showed significantly greater improvements in fibromyalgia symptoms, including anxiety, pain, quality of life and sleep quality in the CST intervention group compared to the placebo group, both after the treatment period and again at the six-month follow-up. One year after treatment improvements in sleep quality were still reported, while other improvements were not, which suggests that this type of fibromyalgia treatment needs to be ongoing in order to have the most impact.

5. May Be Beneficial for Autism

The use of hands-on therapy approaches for the treatment of symptoms associated with Autism Spectrum Disorder (ASD) remains controversial, but there is some evidence that patients respond well to mind-body practices including healing touch, “energy medicine” and biologically based manipulative practices.

A preliminary study that appeared in the Journal of Bodywork and Manipulative Therapies introduced craniosacral therapy as one possible treatment option for symptoms of ASD based on findings that CST is already recommended by therapists/doctors due to how studies have found positive responses.

The authors of the study concluded that “there is worthy cause to further investigate how CST benefits Autism Spectrum Disorders (ASD).” The combination of conventional practice and complementary/alternative techniques is often called “Integrative Medicine.” More research is still needed, but it’s possible that CST may help to reduce symptoms associated with ASD including irritability, sensory abnormalities, difficulties with motor coordination, or hyperactivity by positively influencing the nervous system and promoting relaxation.

6. For Infants

Craniosacral massage may offer help for “unsettled babies” dealing with discomfort or other signs of physical and mental stress. Craniosacral therapy is sometimes used in pediatric healthcare when babies display some of the following signs and symptoms: colic, teething symptoms, symptoms due to birth trauma (such as due to forceps extraction or an emergency C-section), trouble with breastfeeding or constipation.

How does pediatric CST work, and is it always safe? CST is considered safe for infants due to how gentle and noninvasive treatments are. Treatment can help to deeply relax babies, helping them to feel protected and nurtured, while potentially also alleviating compression in the nervous system that is leading to pain or symptoms. Sessions may benefit a baby’s sleep, digestion and moods by easing tightness in the baby’s mouth, head, back and neck.

Some studies have found that infants undergoing intervention with craniosacral therapy (IG) show no significant changes, but there’s a good deal of anecdotal evidence that many infants benefit in various ways, both physically and mentally, from treatment.

Training

Certification programs for craniosacral therapy are offered by certain colleges or universities for students who meet qualifications. You can choose to take CST courses or complete a certification program even if you’re not already a physician, doctor, nurse, licensed massage therapist or another type of healthcare professional. CST courses can be beneficial for any”layperson” who is interested in using craniosacral adjustments for person/self use, or who wants to learn more about a technique that promotes relaxation and self-awareness.

However, keep in mind that in order to practice CST professionally and treat other people many states will require a license and completion of certain courses and exams. Qualifications to practice craniosacral therapy vary from state to state, just like with massage therapy, acupuncture, yoga, etc. To determine what type of training you need to complete in order to begin practicing CST, it’s best to check with your state licensing board to see what types of laws and restrictions apply.

You can visit the Upledger Institute International for more information on available craniosacral courses, including: CranioSacral Therapy 1 and 2, SomatoEmotional Release 1 and 2, and Advanced CranioSacral Therapy 1 and 2.

Precautions

Overall there has been mixed findings regarding the effectiveness of craniosacral therapy, which means each person must make their own decision about whether it’s worth trying. For example, a 1999 review published in Complementary Therapies in Medicine found “insufficient evidence to support craniosacral therapy, and in 2006 a report published in Chiropractic & Manual Therapies stated similar findings, that “this treatment regime lacks a biologically plausible mechanism and shows no diagnostic reliability.”

CST is considered to be safe for the vast majority of people, but in order to reduce the risk for further aggravating symptoms, it’s not recommended that CST be performed on people with any of the following conditions in which an increase in intracranial pressure would cause instability: acute aneurysm, cerebral hemorrhage, recent spinal cord injury or severe bleeding disorders.

Final Thoughts

• Craniosacral therapy (or CST) is a non-invasive, manual therapy performed on the head, skull and sacrum. CST is offered by trained chiropractors, osteopaths, physical therapists and massage therapists.
• Benefits of craniosacral therapy may include help treating: anxiety, depression, migraines and/or headaches, neck and back pain, stress and tension, motor-coordination impairments, infant and childhood disorders.
• There is still debate over whether CST is necessarily effective, or simply beneficial because it promotes relaxation, as well as how exactly it works.

The post Craniosacral Therapy for Depression, Neck Pain & Headaches appeared first on Dr. Axe.

Traditional Chinese Medicine (TCM) is an ancient form of healthcare that dates back over 2,500 years and includes natural treatments such as acupuncture, herbal remedies, dietary advice, stress/emotional support, exercise including tai chi and qi gong and treatments such as cupping and moxibustion.

TCM along with Ayurveda two of the oldest and most renowned forms of ancient medicine in the world and are returning quickly in popularity. TCM practitioners look to treat the root cause of disease and take a holistic approach to helping people experience complete healing without the use of conventional drugs.

Over the past several decades, Eastern alternative (also called complementary or integrated) medicine practices have continued to be adopted by conventional medical establishments in the U.S. and other Western nations. The Department of Complementary-Alternative Medicine at Medical University of South Carolina reports that according to a study of 3,200 physicians conducted by Health Products Research, more than 50 percent of physicians in the U.S. planned to begin or increase use of alternative medicines, including those rooted in Traditional Chinese Medicine (TCM), within the following year.

More and more medical schools are now recognizing the importance of training students and staff in “mind-body” practices that emphasize disease prevention and holistic treatments. Although some physicians and patients tend to be skeptical about the effectiveness of many TCM practices, research continues to show that complementary modalities can make a big difference in many patients’ quality of life.

Several of the advantages that Traditional Chinese Medicine and other Eastern practices have to offer include a high level of patient compliance (often due to patients noticing improvements in their symptoms quickly), reduced stress levels, natural pain management, improved sleep, stronger immunity and decreased need for medications.

What Is Traditional Chinese Medicine?

Traditional Chinese Medicine is a type of holistic, natural health care system that dates back at least 2,000 years to the year 200 B.C. TCM is “holistic” and “natural” because it stimulates the body’s own healing mechanisms and takes into account all aspects of a patient’s life, rather than just several obvious signs or symptoms. TCM practitioners view the body as a complex network of interconnected parts (part of a larger concept known as Qi), rather than separate systems or organs.

Traditional Chinese Medicine treatments aim to correct imbalances in the body and primarily work in three major ways:

• Addressing a patient’s external factors and environment
• Helping patients relate to their internal emotions in a healthier way, including managing stress
• Improving someone’s lifestyle factors, including diet and exercise routine

Organs that are especially focused on during TCM treatments include the kidneys, heart, spleen, liver, lung, gallbladder, small intestine and large intestine. Depending on the specific type, the benefits of TCM therapies range considerably. Some of the health problems most commonly treated with Traditional Chinese Medicine therapies include:

• Chronic pain
• Arthritis
• Fatigue
• Infertility
• Liver disease
• Headaches
• Indigestion
• Hormonal imbalances
• High blood pressure
• PMS or menopause symptoms
• Cancer recovery or chemotherapy

Different Traditional Chinese Medicine therapies include:

• Acupuncture: Helps lower pain, improve hormonal balance and combat stress
• Cupping therapy: Used for pain management, improving immunity and helping with digestion
• Herbal medicine: Used to control inflammation, fight free radical damage and boost liver function
• Nutrition: For preventing deficiencies, boosting energy and improving detoxification
• Exercise: Including Qi gong or tai chi for flexibility, strength and concentration
• Massage: Soft tissue manipulation for improving blood flow, one of which is called tui na
• Moxibustion: Burning an herb near the skin

Tenets and Beliefs

TCM was mostly practiced in Asia and not commonly known of or studied in the U.S. until around the 1970s. Since Eastern practices, such as yoga, meditation, tai chi and acupuncture, started to gain notoriety in the media during this time period, hundreds of studies have investigated the health effects of such modalities.

Traditional Chinese Medicine draws on the belief that Qi (which roughly translates to “vital energy” and is pronounced “chee”) is essential for overall health.

• Qi is said to circulate throughout the body along pathways called meridians, and proper Qi is needed to keep all systems in balance.
• Meridians are utilized in many TCM practices, including acupuncture and acupressure, which focus on treating specific meridian points throughout the body that can be located anywhere from the head to the soles of our feet.
• Meridians are believed to be connected to specific organ systems, and therefore focusing on certain meridians helps resolve specific symptoms. According to TCM, restoring Qi can be beneficial for preventing diseases from developing and treating existing inflammation, injuries, pain or illnesses.

Another concept that’s vital to Traditional Chinese Medicine is yin and yang, defined as opposing but complementary energies. You might be familiar with the yin-yang symbol (a circle that’s half white and half black with smaller circles inside), which is used to represent the concept of all of earth’s opposing forces, including hot and cold, winter and summer, energy and rest. It is believed that, like Qi, yin and yang negatively affect your health when they’re out of balance and one is more dominant than the other, so a primary goal of TCM treatment is to restore their equalizing relationship.

Chinese Herbal Medicines

Chinese herbal medicine has existed for centuries in China, where Chinese herbs are often used for many acute and chronic conditions. Chinese herbal therapy has its roots in a traditional medicinal text called “Materia Medica.” Thousands of different healing herbs, minerals, teas, tinctures and other extracts are listed in this text and utilized by trained herbalists depending on a patient’s specific symptoms.

Who can benefit most from Chinese herbal medicines?

• Chinese herbs focus on helping correct dysfunction of certain organs and unhealthy body patterns. The goal of herbal therapy is to bring the body back into a state of homeostasis (balance) and restore proper energy (also called Qi).
• Patients with many different symptoms can be treated with herbs, including those with frequent colds or the flu, fatigue, chronic respiratory issues, infertility, allergies, chronic pain, anxiety or depression, trouble sleeping, menopausal symptoms and even people recovering from cancer or chemotherapy.
• Some scenarios that make a patient a good candidate for herbal therapy include having more than one unexplained symptom, feeling fatigued on top of having other symptoms, not responding well to medications or experiencing side effects, feeling anxious or depressed, in addition to having other symptoms.

Common Chinese herbal medicines include astragalus root, reishi mushroom, goji berry, ginkgo biloba, ginseng, red clover and many others.

Here’s what you can expect during a Traditional Chinese Medicine herbal session: Following an exam with the herbalist, customized herbs (almost always more than one) are recommended. Sometimes herbs are used as a complement to another treatment, such as acupuncture.

Chinese herbal therapy is usually not covered by insurance, but in some cases a referral from a physician can help lower the cost. Oftentimes an herbalist works closely with a physician to manage a patient’s treatment, especially if the herbal therapy can interact with the patient’s prescription medications.

Benefits

1. Lowers Inflammation and Might Offer Increased Cancer Protection

The Journal of Traditional & Complementary Medicine reports that Traditional Chinese Medicine practices, including herbal treatments and the use of medicinal mushrooms, can have positive “antioxidant, anti-inflammatory, anti-apoptotic and autophagic regulatory functions.”

This translates to lowered levels of oxidative stress and inflammation, thereby protecting cells, tissues and organs from long-term disease development. Inflammation is at the root of most diseases and tied to the majority of common health problems, including cancer, heart disease, autoimmune disorders, cognitive impairment and diabetes.

TCM treatments, including acupuncture, acupressure and herbal treatments, can also help patients overcome a variety of harmful lifestyle habits related to inflammation, such as cigarette smoking, overeating, resisting chronic pain, chronic stress and alcohol-induced liver damage. Certain treatments are capable of lowering the body’s “fight-or-flight” stress response, which helps patients manage the effects of chronic stress — which can include poor sleep and hormonal imbalances.

Several herbal remedies that have been found to help lower oxidative stress include:

• Medicinal mushrooms, including reishi and cordyceps: promote stronger immunity, help fight fatigue, have anticancer properties, help balance hormones and control the body’s stress response
• Monascus adlay and Monascus purpureus: used to lower lung inflammation and damage
• Amla (Emblica officinalis Gaertn. of Euphorbiaceae family), aka gooseberries: lowers hepatotoxin-induced liver inflammation
• Virgate wormwood decoction (Yīn Chén Hāo tāng): also used to lower liver damage
• Green tea extract and its active components, catechins: help protect the brain, reduce fatigue and regulate appetite
• Crataegi Fructus (Shān Zhā): helps treat symptoms of hyperactive bladder
• Five Stranguries Powder (Wǔ Lén Sǎn): has antioxidant and anti-inflammatory abilities

2. Reduces Chronic Pain and Headaches

Two of the most popular TCM treatments for managing pain are acupuncture and acupressure. Acupuncture is a practice that is more than 3,500 years old. It’s most often embraced by patients who are looking to alleviate chronic headaches, pain due to arthritis, neck or back pain, plus many other symptoms related to injuries or stress too.

Studies have found that acupuncture, especially when combined with other Traditional Chinese Medicine methods like tai chi and a healthy diet, can be valuable, non-pharmacological tools for patients suffering from frequent chronic tension headaches.

Research done at Memorial Sloan Kettering found that patients receiving acupuncture experienced less neck muscle aches and pain, osteoarthritis and chronic headaches compared to patients in the placebo control group. Research published in the American Journal of Chinese Medicine even showed that one month of acupressure treatment can be more effective in reducing chronic headaches than one month of taking muscle-relaxant medications.

Research conducted at Toronto Western Hospital has found that tai chi contributes to chronic pain management in three major areas: “adaptive exercise, mind-body interaction, and meditation.” Trials examining the health benefits of tai chi have found that patients often experience improvements in several pain conditions: osteoarthritis, fibromyalgia and low back pain.

3. Balances Hormones and Improves Fertility

Research suggests that certain “adaptogen” Chinese herbal medicines contain antioxidants and anti-inflammatory compounds that can change the way that nerves transmit messages to the brain, improving various functions within the endocrine and central nervous systems. This helps naturally improve the body’s healing abilities and helps balance hormones — including cortisol, insulin, testosterone and estrogen.

In an animal study conducted by the Department of Food Science and Nutrition at Zhejiang University in China, it was shown that reishi mushroom supplementation helped lower symptoms of diabetes. By reducing the body’s stress response, TCM therapies like acupuncture, tai chi and massage therapy can also be beneficial for treating hormonal imbalances.

Even in the West, massage therapy has been recommended for diabetes for over 100 years, and various studies have found it can help with other hormone-related conditions by inducing relaxation, raising energy levels, helping people become more active, reducing emotional eating, improving diet quality and improving sleep.

A 2001 study published in the Chinese Journal of Integrative Medicine showed that acupuncture plays a positive role in hormonal balance and treating infertility. Acupuncture seems to work by modulating the central and peripheral nervous systems, the neuro-endocrine and endocrine systems, ovarian blood flow, and metabolism. It’s also been shown to help improve uterine blood flow and decrease effects of depression, anxiety and stress on the menstrual cycle.

4. Improves Liver Health

Herbal medicine and nutrition are important aspects of TCM, since a poor diet can directly contribute to liver damage — and the liver is one of the focal organs in Eastern medicine. The Traditional Chinese Medicine World Foundation explains that TCM views the liver as “the organ responsible for the smooth flow of emotions as well as Qi and blood. It is the organ that is most affected by excess stress or emotions.” TCM, therefore, draws a link between liver damage and illnesses like obesity, fatigue, indigestion, emotional stress, trouble sleeping and much more.

A diet and herbal treatment plan that follows Traditional Chinese Medicine guidelines is one that’s very similar to eating an alkaline diet, helping restore the body’s proper pH and preventing deficiencies of key minerals. Stress reduction, exercise, sleeping proper amounts and many herbal medicines are used to treat liver problems. Acupressure massage is also used to stimulate the liver, improve blood flow and relieve tension caused by stress.

Adaptogen herbs (including reishi mushrooms or cordyceps) are commonly recommended to improve liver function and help prevent liver disease. A 2013 study published in the International Journal of Medicinal Mushrooms found that reishi induces hepatoprotective effects on acute liver injury because it contains antioxidant properties.

Foods that can help improve liver health, fight liver disease and improve detoxification include raw and fresh vegetables (especially dark leafy greens), herbs and spices like garlic and ginger, healthy fats, and sweet potatoes. These are common in the TCM-friendly macrobiotic diet. Alcohol, processed carbohydrates, sugary snacks or drinks, synthetic ingredients, fried foods, and refined oils or fats are all damaging to the liver and thus usually reduced or eliminated when working with a TCM practitioner.

5. Protects Cognitive Health

By way of reducing inflammation and oxidative stress, Chinese herbs can help protect brain health and memory. Cognitive disorders, including dementia and Alzheimer’s disease, are linked to heightened inflammation, free radical damage, an inability to use glucose properly, vitamin deficiencies, stress and environmental toxins. Therefore, an alkaline diet, herbal supplements, exercise, proper nutrition and reducing stress may help control the body’s immune response and regulate hormones that protect the brain.

According to a 2007 report published in Clinical Interventions in Aging, “There has been a long history of research and medical practice in dementia in China, during which the ancient Chinese people have formed a whole theory and accumulated abundant experience in the treatment of dementia.” In recent decades, it’s been shown through a growing number of clinical studies that certain herbal extracts — including glycyrrhiza, atractylodes, rhubarb, ginseng, fructus lycii, polygala, angelica and safflower — serve as expectorants and promoters for blood circulation.

Medicinal mushrooms have also been shown to help decrease the amount of toxins or heavy metals that can accumulate within the body, therefore promoting higher energy levels, better concentration, improved memory and better quality sleep (all important for a sharp mind and mood control). Coupled with other holistic treatments that promote well-being, they may help prevent and treat many common age-related cognitive disorders.

Overall, multiple studies suggest that various treatments prescribed in TCM may benefit cognitive health for a number of disorders like Alzheimer’s, dementia and Parkinson’s disease.

6. Helps Lower the Body’s Stress Response

Acupressure (a type of massage therapy that’s also called Tai chong in TCM) is beneficial not only for liver health, but also for reducing stress. Tai chong is believed to stimulate a key point on the liver channel meridian, located at the top of the foot, that is related to emotional trauma and negative “energies,” such as resentment, bitterness, worry, anxiety and depression. Releasing these negative feelings can help lower the body’s “fight-or-flight” response, which has significant benefits: reduced blood pressure, improved sleep, more energy, less muscle tension and more.

Acupuncture and tai chi can also be very helpful for managing stress. Tai chi is a type of qigong exercise that’s considered a “mind-body” practice because it combines the principles of martial arts with controlled breathing and focused attention. The spiritual dimension of tai chi, focus on turning attention inward and quieting of the mind can help prevent cortisol levels from rising and improve someone’s overall sense of well-being.

Similar to yoga or meditation, a study published in the International Journal of Behavioral Medicine found that tai chi is an effective natural stress reliever that can have positive effects in patients dealing with anxiety or depression.

7. Preserves Muscle Strength, Flexibility and Balance

Harvard Medical School reports that a regular tai chi practice can help address several core benefits of exercise: boosting muscle strength, maintaining flexibility, increasing and sustaining balance, and sometimes even providing an aerobic workout that’s important for your heart. Studies conducted by Harvard researchers have shown that 12 weeks of tai chi practice can help patients, especially those who are older or might have limited abilities, build a “healthy body, strong heart and sharp mind.”

Massage therapy/acupressure are also beneficial for improving muscle recovery and helping prevent injuries. Massage practices rooted in TCM date back thousands of years, and ancient medical texts show that practitioners living in pre-dynasty China used massage to alleviate common aches and pains and improve the flow of Qi energy.

Deep tissue massage helps bring blood flow to muscles and strained tissue, lowers the body’s stress response (stress makes recovering from injuries tougher), decreases muscle tension, and might even help enhance athletic performance. Some massages rooted in TCM also utilize other mind-body practices like visualization, meditation and deep breathing to calm the nervous system.

Precautions

Who teaches Eastern medicines, and are they safe? More effort than ever before is being made to regulate training and certifications of TCM practitioners.

A 2010 report published in the Journal of Complementary and Alternative Medicine states that

Consumer-driven development has resulted in an introduction of education programs for practitioner training, development of product and practitioner regulation systems, and generation of an increasing interest in research. Significant efforts have been made in validating the quality, effectiveness, and safety of TCM interventions evidenced by a growing number of published trials and systematic reviews.

Qualifications for different practitioners ranges from state to state and country to country. There are now more than 50 Eastern training programs offered at universities and accredited organizations throughout the U.S.

That being said, keep these points in mind regarding safety of TCM:

• Always do your research and visit a practitioner who is well-trained in whatever method you’re being treated with. Look for a facility that displays certifications, and in the case of acupuncture, make sure needles are new and sterile.
• The National Institute of Health considers acupuncture to be “generally considered safe when performed by an experienced, well-trained practitioner using sterile needles.” The FDA regulates acupuncture needles as medical devices and requires that they be “sterile, nontoxic, and labeled for single use by qualified practitioners only.”
• Chinese herbs should be taken under supervision and not used by women who are pregnant or breastfeeding. Chinese herbal products manufactured outside of the U.S. can be mislabeled, contain dangerous additives, and sometimes have traces of heavy metals, including lead, cadmium and mercury. Look for high-quality, pure products made from trusted and certified retailers, or work directly with an herbalist.
• In general, TCM treatments are still usually recommended as complementary treatment methods, meaning it’s best to try them in addition to seeing a medical physician and following your doctor’s advice.
• You’re likely to get the best results overall from TCM when you incorporate different preventative and lifestyle habits, including eating a healthy diet, exercising, getting enough sleep, using beneficial supplements, and in some cases receiving physical therapy or taking medications for pain management.

To help you locate a qualified practitioner in your area, check listings from the following organizations:

• The American Association of Acupuncture and Oriental Medicine
• The National Certification Commission for Acupuncture and Oriental Medicine
• The Institute of Traditional Medicine

Final Thoughts

• Traditional Chinese Medicine is a natural, holistic medicinal system that originated in ancient China thousands of years ago and is still practiced throughout the world today.
• TCM practitioners use herbal medicines, mind and body practices like tai chi, acupuncture, massage therapy, and nutrition to help patients of all kinds, including those with chronic pain, fatigue, headaches, infertility and hormonal imbalances.
• In the West, TCM is primarily considered to be a “complementary health approach,” which means it’s best utilized when working with a physician and addressing other aspects of health like diet and exercise.

The post Traditional Chinese Medicine Benefits, Herbs & Therapies appeared first on Dr. Axe.

Similar in principle to acupuncture but with absolutely no needles involved and no additional equipment required, acupressure is a fascinating health tool that you can start using today. That’s right, self-acupressure is not hard to do, and it simply involves applying pressure to your own pressure points.

Thankfully, more and more people are realizing that acupressure can help with pain rather than turning to addictive opioids.

There are many pressure points on the body, and when I say “the body,” I mean all over the entire body, from your head to your toes and so many places in between! There are pressure points on the body to relieve pain, pressure points for nausea, pressure points to induce labor … the list goes on and on.

I’m about to tell you about a method that dates back thousands of years and has recent research confirming many of its most common uses.

What Is Acupressure?

Roots in Traditional Chinese Medicine

Acupressure has clear roots in the practice of Traditional Chinese Medicine (TCM). To properly define acupressure, it is an “alternative-medicine practice in which pressure is applied to points on the body aligned along 12 main meridians (pathways), usually for a short time, to improve the flow of qi (life force).”

Another acupressure meaning is a method of activating the body’s self-healing mechanisms to treat illness and alleviate pain.

Like reflexology, it is based on the vital energy theory, which says that stress impedes the flow of the “vital energy” that exists in each human body. Reflexology mainly focuses on the feet and hands, while acupressure is practiced all over the body.

Acupressure, acupuncture and reflexology are all methods that are believed to help optimize that flow of energy in our bodies.

You can perform self-acupressure or you can seek acupressure therapy from a certified specialist. Self-acupressure is great because the majority of acupressure points can be reached, but if someone else does it then all points can be reached — plus you benefit from that person’s expertise, including what points help what and appropriate pressure timing and intensity.

What is acupressure massage? It’s a form of massage where pressure is intentionally applied to specific points of the body.

This pressure points massage is also referred to as a shiatsu massage. Shiatsu originates in Japan, and the goal of shiatsu is to remove blockages in the body by realigning meridian points, which in turn is supposed to help balance energy in the body, helping it feel better in both a physical and mental sense.

Some shiatsu practitioners put more of an emphasis on the body’s meridian lines than on pressure points. In addition to their fingers, shiatsu experts are likely to use their knuckles, elbows, fists and even feet to apply pressure.

Use in Ayurveda

In addition to having a long history in Traditional Chinese Medicine, acupressure is also utilized in Ayurvedic medicine. Ayurvedic acupressure is also called Marma therapy, and it can be defined as an ancient Indian practice that uses the manipulation of subtle energy (prana) in the body with the intention of supporting the body’s healing process.

Prana in Ayurveda is like qi or chi in TCM. Marma therapy uses 107 acupressure points, which are believed to be access points to the entire body as well as the mind and consciousness. (3)

What is an acupressure point?

An acupressure point, often called a pressure point, can be defined as a point on the body to which pressure is applied (as in acupressure or reflexology) for therapeutic purposes.

What is an acupressure chart?

An acupressure chart is basically a pressure points chart. It shows all of the many locations all over the body that are considered pressure points that can be pressed for various health concerns.

An acupressure chart also typically shows the 12 main meridians of the body. What is a meridian? It’s an “energy highway” in the human body through which energy or qui flows.

These are channels within the body that correspond to major organ systems, such as the heart, kidney and liver. Each meridian has various acupressure and acupuncture points along its path.

There are six leg meridians, including the gallbladder (GB), urinary bladder (B), kidney (K), liver (Lv), stomach (S) and the spleen/pancreas (Sp). The six arm meridians are the large intestine (LI), small intestine (SI), heart (H), pericardium (Pc), triple warmer (TW) and lung (L).

When you see a pressure point start out with one of these letters, it’s referencing which meridian it’s located on. Pressing just one pressure point can help relieve a specific symptom or health condition. It’s also common in acupressure to work a series of pressure points for one concern or just to promote overall well-being.

Differences between acupressure and acupuncture

Acupressure vs. acupuncture: What are the differences? Acupressure points and acupuncture points are the same. Both methods use the same meridian lines, too.

The biggest difference is that acupuncture stimulates the points with needles while acupressure applies bodily (mainly finger) pressure to the points. This pressure can range from gentle to firm.

Both disciplines aim to optimize energy flow in the body through the release of tension/blockages and promote energy healing.

Self-acupressure

Does self-acupressure work? I can say from my own personal experience that it absolutely can work wonders.

Of course, not all pressure points are possible to manipulate on your own, but so many are in reach, such as your hand pressure points. It’s actually pretty amazing to see just how many points are located on your hands alone!

The great thing about self-acupressure is that many points can be stimulated while you go about your daily life. While waiting in line at the grocery store, you can even apply pressure to one of the many pressure points on your hand, and it’s likely that no one will even notice.

Benefits of Acupressure

The benefits of acupressure are seemingly never-ending. You name it, and there is most likely at least one, if not multiple, pressure points that are known to be helpful.

In general, acupressure can help release tension, boost circulation and reduce pain. Here are some top acupressure benefits for common health concerns:

1. Relieving Pain

One of the most popular general uses for acupressure is definitely pain relief. A systematic review published in 2014 in the journal Pain Management Nursing Studies looked at studies from 1996 to 2011 where acupressure was used as a form of treatment, and its effectiveness at reducing pain was evaluated.

What kind of pain are we talking about with all of these many studies? Examples of conditions that led to pain for study subjects included chronic headaches,  lower back pain, labor pains, dysmenorrhea and “other traumatic pains.”

Overall, the review concluded:

Acupressure has been shown to be effective for relieving a variety of pains in different populations. The review begins to establish a credible evidence base for the use of acupressure in pain relief. The implication for health care providers would be incorporating acupressure into their practice as an alternative therapy to facilitate patients who suffer from pain.

A randomized, controlled clinical trial published in the American Journal of Chinese Medicine had more specific results when it comes to headache pain. The researchers found that “one month of acupressure treatment is more effective in reducing chronic headache than one month of muscle relaxant treatment, and that the effect remains six months after treatment.”

The most popular pressure point for pain and tension is probably LI4, aka the “joining valley” or “hand valley point.” This point can be found in the firm skin between the thumb and index finger. It’s very easy to manipulate with the fingers of your other hand.

2. Reducing PMS Symptoms

For many women, premenstrual syndrome (PMS) is a dreaded thing to deal with month after month. There are certainly things you can do to reduce PMS symptoms, including making changes to your diet.

It also appears that acupressure can improve these unwanted symptoms. Research shows that manipulating pressure points LI4 and LV3 (also known as LIV3) may help. LV3 is located on your foot about two finger-widths above the place where the skin of your big toe and the next toe join.

A study published in 2017 in the journal Complementary Therapies in Medicine looked at the effects of acupressure on the quality of life in women with PMS. This randomized, single-blinded clinical trial had 97 participants with PMS receive 20 minutes of acupressure on different points for the two weeks before menstruation for three consecutive menstrual cycles. Subjects received the procedure on either LV3, LI4 or a placebo point.

What did the researchers find? Both LV3 and LI4 were highly effective pressure points for reducing PMS. The number of subjects with moderate/severe PMS decreased in LV3 and LI4 acupressure groups by the second and third cycles compared with the placebo group.

In addition, anxiety and depression scores “significantly decreased” in the LV3 and LI4 groups by the second and third cycles compared with the placebo group.

3. Calming Nausea

One of the most popular pressure points used for nausea and vomiting is pressure point P6 or Pc6. P6 is located on your inner arm near your wrist. It works so well that Memorial Sloan Kettering Cancer center recommends acupressure on this point to relieve nausea and vomiting due to chemotherapy.

It’s common for some patients to experience nausea after surgery. Research has shown that acupressure is “an effective minimal risk and low-cost adjunctive therapy for prevention and treatment” of postoperative nausea and vomiting in high-risk ambulatory surgical patients. The specific pressure point used was P6.

The stomach 44 pressure point, or S44, also referred to as the “inner courtyard,” is another well-known point targeted for nausea relief. There are also several other acupressure points that can be helpful for nausea and vomiting, including S36 and CV22.

4. Inducing Labor

Many pregnant women don’t want to be induced using unnatural means, which is why many turn to alternative methods like acupressure or acupuncture. A review of a randomized controlled trial concluded that while acupressure (and acupuncture) do not appear to decrease the need for a Caesarean section, “the SP6 acupressure point proved to be a complementary measure to induce labor and may shorten the labor duration without causing adverse effects to the mother or the newborn.”

Pressure points for labor include LI4, BL67, SP6, BL60, PC8 and BL32. Points like these are believed to boost blood flow to the uterus, affect hormonal responses and encourage uterine contractions.

Of course, a pregnant women should check with her doctor before using acupressure to induce labor. Same thing goes for acupuncture to induce labor.

5. Improving Insomnia

Sleep issues, like insomnia, plague many people today. The good news? Acupressure may be able to help.

A randomized, controlled trial published in 2017 in the Journal of Sleep Research looked at the effects of self-acupressure for alleviating insomnia. The 31 male and female subjects with insomnia disorder were randomized to receive two lessons on self-administered acupressure or sleep hygiene education.

The acupressure group performed acupressure on themselves for four weeks. By week eight, the subjects in the self-administered acupressure group had a lower (yet not statistically significant) Insomnia Severity Index (ISI) score than the subjects in the sleep hygiene education group.

More studies are warranted, but overall the study concludes, “self-administered acupressure taught in a short training course may be a feasible approach to improve insomnia.”

History

Acupressure has been used for thousands of years in Traditional Chinese Medicine. Pressure points, also called acupoints, and their specific applications are said to have first been established by TCM theory. As I mentioned earlier, it has also been used in Ayurvedic medicine for centuries as well.

Some say that acupressure as well as acupuncture came about as early Chinese healers studied the puncture wounds of Chinese warriors and observed that specific points on the body created interesting results when stimulated. Not only did acupressure reduce pain in the area of the pressure point, but it could be used to benefit other areas of the body nowhere near the pressure point.

Acupressure uses the same points as acupuncture but is completely non-invasive.

How far back to these fascinating pressure points go? Thousands of years, with one of the oldest known texts specifically on the subject of acupuncture/acupressure points being the “Systematic Classic of Acupuncture” from 282 A.D.

Precautions

If you are pregnant, it’s very important that you know pressure points of the body that are considered off-limits because they may encourage labor. Pregnant women should also check with their doctors before using acupressure treatments, including to induce labor.

Anyone with a serious medical condition or life-threatening disease should always consult a doctor before using acupressure. It is not meant to be a substitute for necessary medical advice and/or intervention.

Final Thoughts

• Acupressure therapy is used to improve the flow of energy in the body, which in China is referred to as qui or chi. In Japan it’s ki ,and in Indian Ayurveda it’s called prana.
• Stimulating pressure points is believed to improve the body’s circulatory, lymphatic, immune and hormonal systems. Overall, it’s used to boost the body’s natural ability to heal itself.
• This practice is considered the non-invasive form of acupuncture. It does not involve needles and also does not require any additional equipment.
• Acupressure point manipulation has been shown to help a wide range of health problems, including chronic pain (like headaches and back aches), PMS, sleep difficulties and nausea. It’s also employed to encourage labor in pregnant women.
• It’s essential to educate yourself on pressure points and techniques (including appropriate pressure levels) before performing self-acupressure.

The post Acupressure Benefits & Pressure Points: Help Relieve Pain, PMS & Insomnia appeared first on Dr. Axe.

Staph infections account for a large percentage of all hospital visits related to infections each year. The name of the bacteria responsible for causing many a staph infection is staphylococcus, which is actually very common and lives on the skin of approximately 30 percent of even the healthy human population. That means there’s a good chance that staph bacteria is living on your skin from virtually your head to toes, possibly even residing within your mouth and nostrils.

Staph bacteria don’t normally have the chance to proliferate, however, or cause negative reactions, thanks to protection from the immune system.

When they do occur, staph infections can take many forms, ranging in symptoms and severity depending on what part of the body they affect and the strength of someone’s overall immune system. The National Institute of Health has found that most staph germs are spread through skin-to-skin contact, and yes, they’re usually contagious in nature.

One finding that scares many experts who study bacterial infections is that more and more antibiotic-resistant staph bacteria are now being discovered. This means that certain blood-borne infections caused by resistant staph can’t be treated with a normal course of antibiotics or other medications and therefore pose serious risks due to this antibiotic resistance.

According to the Centers for Disease Control and Prevention, methicillin-resistant Staphylococcus aureus (MRSA) is the most common form of resistant staph bacteria that’s immune to many antibiotics. As you can see, because antibiotics are not always a reliable treatment option for infections, preventing infections from developing in the first place by increasing immunity, avoiding contaminated products and practicing good hygiene is your best form of protection against staph infection.

What Is a Staph Infection?

Staph infections are bacterial infections that can result in problems ranging from minor skin reactions all the way to serious, life-threatening heart complications. Experiencing skin rashes or symptoms of food poisoning — such as blistering, vomiting and dizziness — are two of the most common ways that a staph infection presents itself.

These staph infections result from staph bacteria making their way into the pores through punctured skin or to the gastrointestinal tract from contaminated food.

Staph infections caused by Staphylococcus bacteria only become a problem when they spread to deeper parts of the body where they normally aren’t found and then proliferate to high levels. Sometimes bacteria can reach the bloodstream, where they travel to connective tissue, joints, bones and vital organs, like the lungs or heart.

Because there are various body parts they can affect and conditions that can be caused by staph infections, symptoms and signs are different from person to person. While people staying in the hospital or recovering from surgery are usually the most susceptible to developing staph infections, those who seem otherwise healthy are still at risk.

The skin is one of the most frequent body parts to show signs staph of infection in patients who are overall healthy.

Wondering if staph infections are contagious? It’s been found that some staph bacteria can be spread from person to person or carried on contaminated foods, linens and surfaces. This includes the resistant bacteria called MRSA.

MRSA has been shown to be transmitted through bed linens, bed rails, bathroom fixtures, hospital and kitchen equipment, and surgical/medical tools — plus found on sick patients’ and doctors’ hands, in their homes and on their clothing.

Here are more facts and figures on this condition:

• Staph bacteria is the most significant cause of serious infectious diseases in the United States every year. Every year about 1.2 million people visit a hospital due to various staph infections.
• Around one in three American adults carries staph bacteria on the skin or inside the airways, although most suffer no symptoms as a result.
• The type of staph infection called staphylococcal infective endocarditis, which affects the heart valves and is the most serious complication of staph bloodstream infection, kills approximately 20,000 Americans each year.
• About 2 percent of all staph infections are caused by MRSA bacteria.
• On average, it costs about $6,400 to treat every MRSA infection in the U.S.

Staph Infection Symptoms

Some of the most common staph infection symptoms that affect the skin can include:

• Developing an abscess that causes redness, swelling and pain. This can be in the form of a visible boil, infected hair follicle (which looks like an ingrown hair) or a bump that look like a cystic acne pimple. Many who develop a staph infection of the skin form of a visible swollen pocket that contains pus and feels tender when touched.
• Forming a painful rash. Several types of rashes can be caused by staph infections. One is called impetigo, which is a skin rash that’s contagious and causes large blisters to form. Blisters can sometimes form crust coatings or open up and release fluid. Another is called cellulitis, which is caused from an infection deeper beneath the skin’s surface. Cellulitis occurs most often on the legs or feet and can cause patches of visible ulcers that eventually ooze open.
• In infants or babies, a type of staph infection called staphylococcal scalded skin syndrome can cause a rash or blisters that open up and expose raw skin. Some also develop symptoms of a fever at the same time.

Bacteremia develops when staph bacteria reach the bloodstream. This can cause staph infection symptoms that affect digestion and the vital organs, including:

• Symptoms of food poisoning, such as nausea and vomiting, diarrhea, dehydration, and dizziness
• Low blood pressure and feeling shaky
• Symptoms of a fever, such as having the chills, loss of appetite, shakiness, upset stomach or weakness
• High fevers can result from staph infections called toxic shock syndrome, which can cause toxicity, rashes, confusion, muscle pains and digestive upset
• Septic arthritis symptoms can also form, and this type of infection causes swelling and pain in the joints, especially the knees. Septic arthritis can also cause pain and inflammation in the spine, feet, ankles, hips, wrists, hands, elbows and shoulders.
• One of the most serious conditions caused by a staph infection is endocarditis, which affects the endocardium (the inner lining of the heart). It’s been found that between 10 percent to 20 percent of people who undergo surgery to implant an artificial heart valve develop endocarditis within 60 days. This can affect blood flow and sometimes cause symptoms like damage to the lungs, congestive heart failure or kidney problems.

Causes

Although many of us carry staph bacteria on our bodies, the skin and immune system usually protect us from infection by acting like natural barriers and regulators of bacterium. However, when you consume contaminated food, undergo surgery or get cut, for example, it’s possible for staph bacteria to enter into the body, make their way through the bloodstream and reproduce to high levels.

Staph bacteria can proliferate inside closed-off parts of the body, forming abscesses, allowing pus to accumulate, along with redness, heat, swelling and usually some pain. Staph bacteria are especially harmful when they enter parts of the body that are normally blocked from their presence, cut off from air flow and have poor circulation.

As staph bacteria continue to reproduce inside the affected area, the immune system responds by raising inflammation in order to attack the infection. Inflammation caused from a patient’s own immune system is part of what leads to destructive staph infection symptoms.

Toxins released from staph bacteria can cause an excessive immune response that attacks the body’s own healthy tissue. For example, with endocarditis infections, inflammation causes capillary leakage, low blood pressure, shock, fever, destruction of the heart valves and sometimes strokes.

Risk factors for developing a staph infection include:

• Staying in a hospital or nursing home where bacteria can spread from patient to patient. People in the hospital are mostly likely to get an MRSA infection, especially if they already have a run-down immune system due to having another health problem or taking antibiotics.
• Being sick with another infection, autoimmune disorder or condition that causes low immunity.
• Spending lots of time in public settings where you might be around other sick children or adults, including daycare centers, schools or universities.
• Undergoing surgery, especially to implant an artificial device, joint, stent or pacemaker. Bacteria can sometimes accumulate around these foreign objects in the body or enter the bloodstream through surgical incisions.
• Having wounds, stitches, incisions or cuts that are left uncleaned and untreated.
• Using expired or contaminated tampons and feminine products or not changing them often enough.
• Consuming foods that are more likely to be contaminated with bacteria that cause food poisoning. These foods include pork products, old vegetables or fruits that have been left out, and unrefrigerated meat or dairy products.
• Not washing your hands regularly after using public bathrooms, going to a health facility/gym, or sharing equipment that can carry sweat, blood or other fluids along with bacteria.
• Having low immune function due to a poor diet, nutrient deficiencies, allergies and an unhealthy lifestyle.

Treatment and Prevention

Diagnosis of staph infection or poisoning in an individual is usually based on observing signs and symptoms. Sometimes blood, stool or urine tests are also used to confirm diagnoses.

The conventional way of treating staph infections is usually:

1. Opening up the affected area up in order to reduce inflammation and drain out excess blood or dead cells (which form pus)
2. Prescribing antibiotics

In many cases, abscesses caused from staph infections can be closed off from drainage and therefore cause pain and swelling. This can happen when cellular debris and pus are left behind by the immune system but have nowhere to go (much like an infected pimple that’s beneath the surface of the skin and doesn’t form a noticeable white head). In this case, doctors might open up the abscess, blister, ulcer, etc., in order to relieve fluid from the infection.

Antibiotics, such as cephalosporins, nafcillin, sulfa drugs or vancomycin, are commonly used to fight staph bacteria, however some strains of bacteria have now become resistant to these medications. MRSA is the most widespread type of staph that is antibiotic-resistant and causes serious infections in thousands of patients each year.

Although researchers continue to explore ways to treat MRSA infections with new types of antibiotics, some patients don’t respond and wind up needing surgery to remove MRSA abscesses.

There are natural treatment options as well to help with symptoms and prevention, including:

1. Strengthen Your Immune System

Avoid inflammatory and allergenic foods that disturb gut health and lower immune function, including packaged, processed foods; potential food allergens like conventional dairy, gluten, shrimp and peanuts; refined fats or fried foods; and added sugar.

Consider taking herbs and supplements to boost immune function, such as zinc; antioxidants like vitamin C, echinacea and vitamin D; and antiviral herbs for immunity like calendula, elderberry and astragalus. In addition, fill up on healing foods like fresh fruits and veggies, probiotic foods, bone broth, and healthy fats like coconut, nuts and seeds.

2. Practice Good Hygiene and Hand-Washing

Regularly wash all fabrics and linens (especially when they’re shared) using a natural antibacterial detergent. Ideally look for detergents containing essential oils that have antibacterial/antimicrobial properties, or make a homemade laundry soap yourself.

Be sure to wash all dirty clothes containing bodily fluids, towels and bedding, particularly after they come into contact with someone who has an infection.

Clean and disinfect all working surfaces thoroughly and regularly, including those in bathrooms and kitchens. Public surfaces that are used or touched daily carry the biggest risk for spreading staph bacteria, including doorknobs, phones, or surfaces in public restrooms and locker rooms.

Frequently disinfect shared items in your home or workplace using natural cleaning products, especially those regularly used with someone’s hands, such as phones, doorknobs, keys, cabinet handles and keyboards. Run any shared utensils and kitchen or cooking equipment through a dishwasher after use.

Food workers should always wash their hands thoroughly to prevent foodborne illnesses from spreading.

Avoid sharing personal items, such as towels or razors, that can carry bodily fluids.

If you go to a gym or exercise facility, make sure to clean equipment after use, and shower once you leave. Try using a towel when putting your bare skin on any surface, such as a protective layer between you and mats or the gym floor. Wash your hands after lifting weights, touching machines or using the bathroom.

Employees who are sick or suffering from infections should avoid going to work, and children who are sick should stay home from school. In public settings where shared equipment is used, such as tools, computers, phones, uniforms, helmets and protective gear, all equipment should be regularly disinfected.

3. Clean and Protect All Open Cuts

Be sure to keep any cuts, incisions or wounds clean and covered using band-aids, bandages or another dressings. Use a natural antibacterial wash over skin when showering, and make sure to protect openings in the skin when in high-risk settings like hospitals or nursing homes.

Be sure to let your doctor know right away if a cut shows signs of infection, including redness, swelling and oozing, since this can help prevent the infection from worsening.

4. Properly Store and Handle Food

Staphylococcal food poisoning is caused from staph bacteria entering the gastrointestinal tract after eating foods that are contaminated with toxins left behind from staph microbes. Staphylococcus aureus is most likely to affect food workers who can come into contact with staph bacteria when touching contaminated products or who pick up bacteria from employees or when working on dirty surfaces.

In most patients, symptoms like severe nausea and vomiting begin quickly after staph enters the digestive system, usually within two to eight hours. To prevent staph food poisoning from spreading, employees in restaurants, grocery stores, butchers, etc., should always thoroughly wash their hands after touching food or after going to the bathroom, stay home when they’re sick, and refrigerate food properly.

Foods that have a higher risk for spreading staph bacteria include raw foods prepared with someone’s bare hands, unpasteurized milk and cheese products (especially when they sit out for long periods), salty pork products, processed meats, puddings or custards, and any food that’s prepared using contaminated equipment.

Will cooking food remove staph bacteria? Unfortunately, the CDC reports that toxins created in food by staph bacteria cannot usually be killed from cooking or heating food. This is why it’s still possible to get food poisoning from any type of prepared meal.

Fortunately, food poisoning symptoms should go away within one to two days in most cases.

Food poisoning staph symptoms don’t respond to taking antibiotics, so unless you’re becoming very weak or dizzy, you don’t usually need to visit a doctor office.

In the case of food poisoning symptoms, to prevent symptoms of dehydration due to vomiting or diarrhea, try to consume fluids (such as coconut water or freshly made fruit/veggie juice for electrolytes), stay in a cool environment and get plenty of rest. If staph food poisoning affects infants, children or the elderly, it’s recommended you head to the doctor right away.

5. Treat Skin Rashes and Blisters

To help reduce pain from blisters or lower skin swelling due to a staph rash:

• Press a warm compress against the rash once or twice daily using a fresh, clean washcloth or towel. You can also take warm showers (but not too hot) or baths to reduce swelling and tenderness.
• Elevate painful or swollen areas to prevent too much fluid accumulation.
• Very gently stretch stiff areas to keep them from getting even more stiff.
• Wear loose, breathable clothing.
• Avoid other skin irritants as much as possible while you heal, including scented body soaps, detergents, shampoos, perfumes and lotions.
• Speak to your doctor about applying a soothing essential oil, such as lavender, to the skin, combined with a carrier oil, such as coconut oil, several times daily.

Precautions

Because these infections can be serious and contagious, always consult with your doctor if you suspect you might have signs of have a staph infection. This is especially important in infants or children, the elderly, following surgery, or if you have another health condition that affects your immune system.

Seek professional help if symptoms worsen and don’t go away within one week, or if they appear suddenly and cause very high fevers or swelling.

Conclusion

• Staph infections are caused by a common bacteria called Staphylococcus. Some staph bacteria, including MRSA, are resistant to antibiotic treatments and therefore the biggest risk to public health.
• Symptoms of a staph infection can affect the skin, GI tract, heart, blood vessels, joints, lungs and bones. Some of the most common staph infection signs are food poisoning, skin rashes, forming blisters that ooze open, joint pain and fevers.
• Prevention and natural treatments for staph infections include boosting immunity with a healthy diet, washing your hands, cleaning and disinfecting your home/work environment regularly, reducing fevers naturally, and treating skin pain with heat and essential oils.

The post Staph Infection Symptoms, Causes & Natural Treatments appeared first on Dr. Axe.

In need of some relaxation and self-care? Consider getting an aromatherapy massage or even having someone you’re close to give you one at home.

What is an aromatherapy massage good for? Receiving one can help you better deal with stress — plus it’s useful for boosting blood flow and potentially reducing pain.

While massages and aromatherapy are both beneficial on their own, combining them makes them even more powerful, considering that together they tap in to multiple senses, including touch and smell.

What Is an Aromatherapy Massage?

What is massage therapy?

Massage therapy is a hands-on (manual) therapeutic approach that uses specific types of pressure and human touch. The main benefits associated with massages include:

• decreasing muscle tension and stiffness
• increasing blood flow
• reducing swelling and pain
• relieving stress
• potentially helping decrease the risk for future injuries

What is aromatherapy?

Aromatherapy is a type of alternative health practice that uses the power of scents for their beneficial physical and mental effects on the body.

Most often it’s done using essential oils, which are concentrated oils that have strong fragrances and other abilities, such as the power to help promote skin health and reduce inflammation. Essential oils are derived from roots, barks, stalks, leaves, flowers and fruit, each which has its own unique healing properties.

What happens in an aromatherapy session? It all depends on how you choose to practice aromatherapy, such as whether you’re visiting a specialist or doing it at home on your own.

• You might choose to breathe in essential oils directly from the bottle or a piece of cloth that has oil dabbed on it.
• You can massage oils into your skin after mixing them with a carrier oil, such as coconut or jojoba oil, to limit skin irritation.
• You can also diffuse oils in your home using steam or a vaporizer.
• Finally, you can spray oils and scents on your clothes, sheets, etc.

If you visit a therapist for an essential oil massage, you’re most likely to be treated with oils such as lavender, jasmine, ylang ylang and eucalyptus, all of which have positive effects, such as promoting relaxation and lifting your energy. A typical session can last about 60 minutes, during which you might be touched/massaged or listen to calming music.

What’s the difference between massage and aromatherapy?

While these two types of “therapies” are often combined, they have some key differences on their own.

Massage therapy is a physical practice that involves touch, while aromatherapy does not need to involve any direct contact at all. Instead, aromatherapy relies on your sense of smell, which as you’ll read more about below can have a direct impact on your mood.

That being said, the two approaches share many of the same benefits. Both can help:

• Decrease stress and anxiety.
• Lower muscle or joint pain and tension.
• Promote mindfulness, since they heighten sensations, including smell and touch.
• Improve your mood and focus by causing release of endorphins and other “feel good” chemicals.
• Help you to sleep more soundly.

Benefits/Uses

Considering that they can be pricey when you visit a trained massage therapist, are aromatherapy massages worth it?

While results depend on the individual — just like with any other therapeutic approach — utilizing calming scents and physical touch is typically an effective way to take care yourself both physically and mentally.

Below are some of the major benefits of receiving an aromatherapy massage:

1. Helps Reduce Effects of Stress

Aromatherapy massages often utilize smells and oils that have calming properties. When you smell a scent such as lavender or chamomile, it actually has a direct impact on certain emotional responses and brain functions.

Research has shown that lavender oil, for example, can naturally promote relaxation and decrease feelings of anxiety by impacting the release of cortisol and other “stress hormones.”

How is this possible? Scents are perceived thanks to olfactory nerves that lead right from your nose to your brain, which can then influence your mood. Some smells and oils can alter which types of neurotransmitters and even hormones you release, such as serotonin, which has relaxing effects.

Massages are also naturally stress-relieving for similar reasons: They can decrease your body’s “fight or flight” response and lower release of stress hormones.

2. Can Decrease Pain and Discomfort

Massage therapy has been shown in many studies to be helpful for fighting pain, stiffness, immobility and swelling, including among athletes and those with conditions such as arthritis. It does this by increasing circulation, along with breaking up muscle adhesions that can limit range of motion and flexibility.

Receiving a massage can also help stimulate the lymphatic system, which removes waste and excess fluids from connective tissues, helping decrease fluid retention and swelling.

Which type of massage is best for pain? A “Swedish massage” can help decrease soreness, and it also has benefits related to circulation and anxiety. This type involves long, fluid stroking of tissues.

A deep tissue massage may be beneficial for some types of pain inflammation, but it’s best to speak with your therapist or doctor first if you’re already injured. Another option is a Shiatsu massage, which is often done for back pain.

When it comes to aromatherapy’s effects on pain, as mentioned above, some scents have the power to help reduce feelings of stress that tend to worsen discomfort. Additionally, essential oils are absorbed into the bloodstream and metabolized in a way that promotes better health. Certain essential oils, such as peppermint and frankincense, can help fight free radical damage and inflammation, which contribute to many forms of pain.

If you deal with fatigue in addition to pain, certain oils and scents may be effective for lifting your energy, such as lemon, orange and peppermint, which all have uplifting qualities.

In fact, some people use aromatherapy with these oils to improve their focus, get rid of tension headaches and perk up their overall mindsets.

3. May Improve Sleep

Pain and stress are two big reasons why many people struggle to get good sleep. You can see then why a relaxing, soothing aromatherapy massage may make it easier for you to sleep well.

While it might not be practical to have a professional massage multiple times per week, you can still massage yourself before bed to help make yourself feel more comfortable. For example, try giving yourself a foot massage using lavender oil or a back and shoulder rub using peppermint oil.

Risks and Side Effects

If done by professional therapists, both massage therapy and aromatherapy are usually safe and well-tolerated. However, it’s important to use caution if you’re injured or sensitive to different scents, oils and fragrances.

Anyone who is recovering from an injury should always speak with a health care provider before receiving massages. This will limit the risk for aggravation and more pain. Tell your massage therapist if you have a history of pain, arthritis, or issues affecting particular muscles and joints.

If you have any allergies to specific plants or scents, such as those in the citrus, mint or lavender families, always let your massage therapist or aromatherapist know before a session. This is important to reduce the risk for negative reactions, such as a rash or trouble breathing.

How to Do It Safely

It’s a great idea to give yourself massages at home regularly to keep your mind, muscles and joints happy.

Here are some tips for safely practicing a self-massage using aromatherapy or giving one to someone else:

• Choose which part of the body you want to focus on most, such as your shoulders, back, feet, legs or neck. (If massaging the neck or spine be careful to use gentle touch if you’re not a professional.) You can even massage small amounts of some oils onto your face for anti-aging effects.
• It’s simplest and safest to use your hands to massage, but you can also try a massage gun, foam roller or even a tennis ball for extra pressure.
• Decide whether you want to diffuse scents in the room or apply them to your skin. If applying them, use a carrier oil or massage oil or lotion, and mix in one to three drops of your chosen essential oil. (See below for recommendations based on your goals.)
• Massage your body using your fingers and palms in firm, circular motions. Try going in one direction, then switching and moving in the other. For the best results, focus on one area at a time for about five to 10 minutes.
• A big aspect of aromatherapy massages is breathing. Remember to keep breathing steadily!
• After the massage is over, drink plenty of water. Some people also use a warm compress or an ice pack on tight areas to help promote healing.

Which oils should you use?

Each oil has its own unique benefits and qualities. You’ll experience the best results if you purchase high-quality oils, such as those that are organic and therapeutic-grade. Look for them online or in health food stores.

Here are suggestions for different scents/oils to use:

• To decrease discomfort, pain or inflammation: peppermint, frankincense, rosemary, geranium, cypress, helichrysum or cedarwood.
• For help decreasing swelling and increasing circulation: sandalwood, juniper berry, cypress, grapefruit and frankincense.
• To help you unwind and sleep: lavender, chamomile or ylang ylang.
• To improve focus and energy: grapefruit, peppermint, lemon, orange or spearmint.

Conclusion

• What is an aromatherapy massage good for? Considering this approach combines the powerful effects of scents with those of physical touch, it can be useful for decreasing stress, anxiety and pain.
• It’s a great way to look after yourself, sleep more easily, recover from workouts better, and lift your mood and focus.
• Essential oils to consider using during a massage (whether you receive a professional one or do it to yourself) include lavender, chamomile, peppermint, frankincense, ylang ylang, cypress and eucalyptus.

The post What Is an Aromatherapy Massage? Benefits + How to Do It Safely appeared first on Dr. Axe.

Alternative treatments, such as aromatherapy, are now offered in therapeutic practices, including massage centers, yoga studios and spas, even hospice settings and chiropractic offices. So what is aromatherapy, exactly?

Aromatherapy essential oils are made using dozens of different medicinal plants, flowers, herbs, roots and trees grown all over the world — which have proven, powerful effects on improving physical, emotional and spiritual well-being.

For over 5,000 years, aromatherapy has been a trusted practice among cultures spanning the globe. Natural healers turn to aromatherapy for the many antibacterial, anti-inflammatory and analgesic effects of aromatic essential oils.

So what is aromatherapy used for? Some of the most common reasons that people use it, according to research done by the PDQ Integrative, Alternative, and Complementary Therapies Editorial Board, include:

• managing pain
• improving sleep quality
• reducing stress
• overcoming symptoms of depression
• soothing sore joints
• even battling the effects of cancer

Some popular aromatic oils you might recognize include tea tree, lavender and peppermint oil, used in everything from toothpaste to laundry detergent.

What Is Aromatherapy?

Aromatherapy is a type of alternative medicine practice utilizing fragrant/aromatic essential oils that are derived from a wide variety of healing plants. When inhaled or applied to the skin, therapeutic-grade essential oils (also sometimes called volatile oils) have been shown to help people overcome various health problems.

Here’s some facts about how essential oils work:

• Plants contain certain beneficial chemicals as a means of protecting themselves, including to ward off insects or rodents and defend themselves from bacteria or viruses.
• The active ingredients within the oils are taken directly from high yields of medicinal plants or herbs through a process known as distillation, then mixed with alcohol to preserve their strength. The finished result is a very concentrated oily formula that can be mixed with other substances.
• Because they’re very strong, essential oils used in aromatherapy practices are usually combined with a carrier oil, such almond, jojoba or coconut oil, before being applied directly to the skin.

Aromatherapy can be performed in several different ways:

• Diffusing a combination of essential oils into the air (or just one single oil)
• Inhaling oils through the nostrils directly off of a cloth or from the bottle
• Receiving  massage therapy utilizing oils
• Soaking in an oil-infused bath
• Rubbing oils directly onto the skin

Research shows that when used at home, most people use aromatherapy oil candles, apply natural products containing oils to their skin or add oils directly to a soaking bath/warm shower.

What types of plants produce popular essential oils used in aromatherapy? These include:

• Herbs like rosemary, thyme, oregano or peppermint
• Leaves from eucalyptus plants
• Grasses, such as lemongrass
• Fennel seeds
• Zest from fruits, such as oranges, grapefruit or lemon
• Flowers, including rose or geranium
• Wood or bark from trees, including cedar or pine
• Roots from ginger
• Resin from frankincense trees
• And many more

For thousands of years, aromatherapy essential oils have been an important part of self-care and medicinal practices — used as perfumes, tonics, cleansers, wound salves and more. Records show that some of the earliest civilizations to adopt the use of aromatherapy include the ancient Chinese, Indians, Egyptians, Greeks and Romans.

Here is more on the history of aromatherapy:

• Over 2,500 years ago, Hippocrates recommended aromatic baths for overall well-being and health prevention.
• In the year 100 A.D., the famous philosopher Dioscorides mentioned aromatic oils in some of his writings, including cardamon, cinnamon, myrrh, basil, fennel, frankincense, juniper, pine, rose, rosemary and thyme.
• Aromatherapy oils were used by ancient Egyptian priests during religious ceremonies and also as antiseptic agents.
• Starting in the late 1800s, researchers began using botanical extracts in studies, publishing their reports in respected medical journals. French and German medical professors started using aromatherapy to fight diseases like tuberculosis and infected wounds.
• In the early 19th century, essential oils began being used in western medicine practices. Doctors started isolating the active principles of plants (identified as “active ingredient”) to use them in making  prescription medications.
• French soldiers returning home from World War I were treated with aromatherapy oils to heal wounds, treat anxiety and lower depression.
• Aromatherapy made its way to the U.S. around 1980s.
• Today, sales of aromatherapy lotions, candles, oils and fragrances are higher than ever before.

Who Benefits from It?

What is aromatherapy used for? Aromatherapy has been studied in connection with improving both short-term health problems, along with more serious disorders.

Research shows that anyone with the following health conditions can likely benefit from aromatherapy:

• Chronic stress or anxiety
• Depression
• Insomnia and trouble sleeping
• Muscle pain
• Joint pain
• Respiratory infections
• Digestive upset
• PMS or menopause symptoms
• Skin problems or disorders, including bites, rashes, bruising, cellulite or acne
• Blood sugar fluctuations
• Cancer
• Fatigue

A growing pool of both human and animal studies has shown that aromatherapy oils can have both sedative and stimulant effects, plus positive effects on the immune system and central nervous system. Recently, studies conducted using functional imaging scans have showed that fragrant aromatherapy oils have positive effects on the primitive region in the brain called the limbic system, which helps control both emotional responses and behaviors.

The key to achieving results from aromatherapy is to use pure, therapeutic-grade oils rather than those with synthetic ingredients or fragrances.  The effectiveness of aromatherapy practices always depends on the quality of the oils used, plus the dosage.

Health Benefits of Aromatherapy

1. Promotes Relaxation

Many studies have shown that certain essential oils used in aromatherapy practices, including lavender and chamomile, can help people who feel stressed or anxious relax . The scent of lavender is believed to have a practically universal calming effect that lowers activation of the sympathetic nervous system, responsible for the fight-or-flight response and physical symptoms, such as sweaty palms or a racing heart.

Results from one study published in the Journal of Advanced Nursing found that patients who received aromatherapy reported significantly greater improvement in their moods and perceived levels of anxiety and felt less anxious and more positive immediately following the therapy.

If you’re new to aromatherapy, a simple way to begin is adding several drops of relaxing essential oils for anxiety to a warm bath. For example, five to seven drops of lavender added to a soaking bath (sometimes also with Epsom salt) is a common way to help manage daily stress.

2. May Improve Sleep Quality

Because many aromatherapy oils help people unwind and feel less stressed, they can be very useful for making you feel sleepier before bedtime. Those with insomnia, anxiety, or even restless leg syndrome and hot flashes that strike during the night can benefit from sleep-inducing essential oils, including lavender oil, chamomile, rose, vetiver and ylang ylang.

An hour or so prior to going to sleep, try diffusing essential oils in your bedroom using either an aromatherapy candle, electronic diffuser or oil burner. Diffusing aromatherapy oils works by releasing very tiny particles into the air that can be directly inhaled through the nostrils, where they travel to the brain and are able to cross the blood-brain barrier.

Adding about five to 10 drops to a diffuser in your home or office can help create a calm environment, plus make a room smell great.

3. Helps Treat Respiratory Issues

Certain aromatherapy oils have antiseptic properties that help cleanse the air of bacteria, fungus and mold that can contribute to respiratory problems, such as congestion, coughing or sneezing.

Research shows that using citrus oils in aromatherapy practices can help improve overall immune function and reduce fatigue associated with depressive states. It’s been found that aromatic oils, such as orange and lemon (those with a citrus fragrance), can restore stress-induced immunosuppression and help restore homeostatic balance.

Essential oils for depression and citrus oils are also beneficial for improving mental health by stimulation of the sensory system called the “olfactory system,” which controls one’s sense of smell.

When citrus oils were given to 12 depressive patients, they showed normalized neuroendocrine hormone levels and improved immune function that was comparable to the effects of antidepressants.

Other than diffusing oils in your home, you can inhale aromatic oils directly from the bottle or rub some directly onto your chest or neck so you can breathe in the particles. There are some great essential oils for allergies and essential oils for sore throat and other respiratory problems.

Essential oils that can help you overcome sinus infections, allergies, colds, the flu, coughs and fatigue include eucalyptus, peppermint, frankincense, rosemary, myrrh, lemon, oregano and tea tree.

4. Supports Skin Health

Diluted essential oils can be spritzed onto the skin or scalp to reduce acne, dandruff, cellulite, toe fungus, itching, inflammation from bites and rashes or to improve wound healing. Tea tree oil (Melaleuca alternifolia) is one of the most popular oils for treating skin problems since it has antibacterial, antiseptic, antifungal and other cleansing qualities.

Other aromatherapy oils for skin (including essential oils for acne) include lavender, clary sage, juniper berry, lemon, orange, helichrysum and frankincense. To make a homemade aromatherapy oil spritzer that you can spray into the troubled area of your skin, add 10–20 drops of oil to a spray bottle containing about four ounces of water.

Use several sprays at one time on your skin, and keep what you don’t use right away for later use. You can also use the same oils on your skin or scalp directly (including making a homemade essential oil shampoo) or spray them throughout your home for other benefits.

5. Can Help Manage Symptoms or Side Effects of Cancer

Aromatherapy is used by patients with cancer primarily as supportive care during treatment, for stress reduction or pain management, or simply for general well-being. It’s common for people battling cancer to try different methods of complementary treatments (including aromatherapy massage therapy, meditation or acupuncture) in which aromatherapy oils can be utilized.

What is aromatherapy used for in cancer patients? Various aromatherapy oils are capable of lowering symptoms associated with cancer or hospice care, such as nausea, fatigue, aches or pains, depression, and insomnia.

Essential oils that can help you cope with cancer symptoms or side effects caused from cancer treatments include frankincense, ginger, lavender, geranium, rose, neroli and clary sage.

One study published in the American Journal of Hospice and Palliative Care found that aromatherapy helped hospice patients decrease pain, anxiety and depression and promote an increased sense of well-being. The study measured the responses of 17 cancer hospice patients to humidified lavender essential oil used in 60-minute aromatherapy sessions. Following aromatherapy sessions, results reflected positive changes in blood pressure and pulse, along with reduced symptoms of pain and emotional upset.

6. Soothes Pain and Inflammation

To help soothe tight or tense muscles, achy joints, inflamed tissue injuries, or pain from headaches, a combination of different aromatherapy oils can be inhaled or applied to the troubled area . Popular essential oils for arthritis pain include ginger, myrrh, turmeric and orange.

You can use other aromatherapy oils for nearly any source of pain, including essential oils for headaches, such as peppermint, spearmint, rosemary and frankincense.

7. Helps Reduce Fatigue and Raise Alertness

An International Journal of Neuroscience study involving 40 patients experiencing depressed moods and mental fatigue found that aromatherapy positively affects alertness, competency on testing (in this case regarding math problems) and improves overall mood. Forty adults were given three minutes of aromatherapy using one of two aromas, lavender (considered a relaxing odor) or rosemary (considered a stimulating odor). Participants completed math computations and surveys regarding their moods before and after the therapy.

Those exposed to lavender aromatherapy showed increased beta power, suggesting increased drowsiness, but they also reported decreases in depressed moods and feeling more relaxed. Although they reported feeling more drowsy, the lavender group participants actually performed the math computations faster and more accurately following aromatherapy.

The rosemary group members showed decreased frontal alpha and beta power, suggesting increased alertness. They also had lower state anxiety scores, reported feeling more relaxed and alert, and were faster at completing the math problems.

8. Improves Libido

Aromatherapy has a long history of use for improving libido, raising energy through increased blood flow and treating sexual dysfunctions. Popular aromatherapy oils for improving hormonal balance, “feminine power” and sexual health include clary sage, sandalwood, rosemary, geranium, ylang ylgang and neroli.

9. Improves Digestion and Lowers Nausea

Aromatherapy oils, such as ginger, turmeric, grapefruit, peppermint, lemon, chamomile and eucalyptus, can help curb acid reflex, ulcers, nausea, indigestion, morning sickness or stomachaches due to PMS.

A 2015 study published in the Journal of Basic Physiology and Pharmacology found that turmeric (Curcuma longa) and ginger (Zingiber officinale) essential oils, which are widely used in Asian countries as traditional medicine and food ingredients, have strong gastroprotective activities, including anti-ulcer potential.

Both supply high levels of antioxidant enzymes, such as glutathione peroxidase, superoxide dismutase, catalase and glutathione, which have been shown to reduce necrosis, erosion and hemorrhage of the stomach wall, significantly reducing stomach pains.

How to Find a Good Aromatherapist

There are a number of different organizations that now train and certify professional aromatherapists, including the Aromatherapy Registration Council (ARC). ARC was created after the Purdue initiative and the Steering Committee on Education Standards in Aromatherapy joined forces. The goal is to overcome lack of education standards in the aromatherapy industry, promote safe practices, and encourage the U.S. Food and Drug Administration to protect public safety and use of essential oils.

Although it depends on the exact program and curriculum, aromatherapy certification usually involves completing at least 30–200 hours of training and passing an exam, such as the ARC exam. Many training programs also require supervised hours working with patients.

Aromatherapists are typically trained in some of the following topics and practices:

• History of aromatherapy
• Profiles of 20 of the most powerful and popular essential oils
• Ensuring quality of essential oils
• Physiology of aromatherapy (including methods of absorption, olfaction, the limbic system, the lymphatic system, the immune system and the skin)
• Treating patients with various essential oils depending on their medical conditions
• Contraindications and safety concerns of certain essential oils

The National Association for Holistic Aromatherapy offers resources on its website to locate a qualified aromatherapist in your area.

Risks and Side Effects

Depending on a person’s specific medical history, allergies or level of sensitivity, certain types of aromatherapy oils are not recommended. Most essential oils should be kept away from infants and children unless otherwise noted.

If you’re pregnant or breastfeeding, always make sure that any essential oil you use for aromatherapy is safe and won’t pose any risk. (Many do.)

Although essential oils have generally shown minimal adverse effects, potential risks include:

• ingesting large amounts/intentional misuse, which can cause toxicity
• skin irritation, especially when used in large amounts
• allergic contact dermatitis
• photosensitivity to sunlight

In general, only use oils internally when you know for sure they’re completely pure and you have no medical condition requiring that you take medications that can interact with oils. Using aromatherapy oils internally can sometimes be toxic and very harmful, so do your research and ask a professional for an opinion if you ever have any concerns or questions. Always start with the lowest dose possible.

If you have sensitive skin and want to use aromatherapy oils topically, make sure to always dilute oils with a carrier before applying them to your skin, looking out for symptoms, such as a rash, redness or swelling (especially when in the sun). Photosensitive essential oils include bergamot, lemon, lime, bitter orange and angelica root. Citrus oils and oils with menthol (including peppermint) can irritate sensitive skin, so use these carefully, and perform a patch test first.

Conclusion

• Complementary/alternative medicine practices, including aromatherapy using essential oils, have become increasingly popular in recent decades, although essential oils have been used for centuries.
• Aromatherapy works by utilizing aromatic oils that contain many different active components. There are antiseptic, antifungal, anti-inflammatory and antibacterial essential oils.
• What is aromatherapy used for? Benefits and popular uses of aromatherapy include reducing anxiety and depression, colds and coughs, fatigue, pain, PMS, menopause symptoms, nausea, ulcers or indigestion, and arthritis joint pain.
• There are also anti-aging essential oils and essential oils for weight loss, so if someone asks you what is aromatherapy useful for, there is no shortage of ways to respond.

The post What Is Aromatherapy? 9 Ways It Benefits Health appeared first on Dr. Axe.

Although children most often develop swimmer’s ear from swimming outdoors in oceans or lakes, adults can also develop this painful problem. In fact, swabbing the inside of the ears with Q-tips after a shower (a common habit among cleanly adults) can actually raise the risk for ear infections, since this removes protective bacteria and also irritates the ear canal.

The best way to handle swimmer’s ear is to stop it before it even starts. Prevention is key, since once it develops it can be very painful and hard be to treat without the use of antibiotics.

Will swimmer’s ear go away by itself? Not necessarily, which is why you’ll want to read up on how to get rid of swimmer’s ear using various methods.

What are swimmer’s ear treatment options? Most drug stores carry over-the-counter ear drops that can help dry up moisture inside the ears. Protecting the ear canal with plugs or a homemade wax substitute — and boosting overall immune health with a healthy diet — can also help lower you or your child’s risk.

What Is Swimmer’s Ear?

Swimmer’s ear (known medically as otitis externa) is an acute, inflammatory infection of the tissue within the outer area of the ears. It’s most often swimming-related and can affect both children and adults.

Most often it occurs when parts of the outer ear known as the pinna and the ear canal become infected. Just like other parts of the body that tend to keep moisture and bacteria trapped inside — such as the nasal passageways, spaces between toes or the groin — the ears are susceptible to accumulation of harmful bacteria.

With swimmer’s ear, tissue within the ears starts to get macerated from ongoing wetness and moisture, leading to inflammation along with the buildup of bacteria.

The throbbing, pain and trouble hearing associated with swimmer’s ear infections affect about 3 percent to 10 percent of the population on a reoccurring basis. Additionally, about 2 million individuals every year experience swimmer’s ear.

Otitis externa is considered acute if it lasts less than six weeks and chronic when it lasts more than three months (which is less common).

Swimmer’s Ear vs. Ear Infections: How Are They Different?

• Swimmer’s ear (otitis externa) is an infection of the outer ear, while other ear infections (otitis media) are infections of the middle ear or inner ear (aka the eardrum).
• Aside from accumulated moisture and bacteria trapped inside the outer ear (the causes of swimmer’s ear), other types of ear infections can be caused from things like food allergies, seasonal allergies, clogged ear tubes or from traveling on airplanes.
• If you aren’t sure what type of infection is causing you ear pain, look for other symptoms, such as congestion/blocked nasal passageways, a runny nose, watery eyes and an itchy throat, which can point to food allergies or a cold.
• Here’s a simple recommendation for helping you know if your infection is affecting the outer, inner or middle ear: Take the affected ear, and wiggle it around gently. If this doesn’t cause much pain, chances are the infection is inside your eardrum and NOT swimmer’s ear. If moving your outer ear triggers pain, the infection is much more likely to be in the outer canal, which is a sign of otitis externa.

Causes

Swimmer’s ear is usually the result of prolonged moisture and warm conditions within the ear, which allow bacteria to multiply quickly within the external auditory canal (a tubular opening connecting to the head).

Normally the canal is covered by skin and earwax (cerumen), which help keep the eyes dry and protect against bacteria accumulation. In certain people, the protective barrier of the ears does not do enough to control bacteria.

Some cases are the result of someone coming into contact with bacteria from contaminated water, but surprisingly, most cases are actually caused by an accumulation of someone’s normal ear bacteria.

The root causes of swimmer’s ear include:

• Low immune function and problems with the ear’s structure.
• Injury or trauma to the ears (resulting in inflamed, chafed and cracked tissue).
• People with conditions such as dermatitis and psoriasis can develop this problem more easily due to causing dryness/cracking of the skin, which allows for bacteria to hide out and multiply.
• Excessive cleaning of earwax can cause injury to the inside of the ear canal and remove too much protective wax.
• Hereditary factors, like a narrow eye canal, can cause complications, which is why it tends to run in families.
• Swimming in contaminated water or public pools can transfer bacteria that makes its way into the ear. The Centers for Disease Control and Prevention reports that germs found in pools and at other recreational water venues are some of the most common causes of swimmer’s ear in children.

Children suffer more from this issue than anyone else due to having lower immune function than adults and also because their ear canals are more susceptible to keeping water or moisture locked in.

• As we get older, the parts of our ear canals called eustachian tubes actually change shape, becoming narrower, longer and less prone to clogging up.
• Nerves in young children’s ears might also be less developed and more sensitive, which makes them notice pain more easily.
• Many children also develop ear infections that are different than swimmer’s ear (called “middle ear infections”) because they spend a lot of time around other children, such as in settings like school or day care, which exposes them to more bacteria.
• High levels of inflammation and low immune function among both children and adults, caused from things like a poor diet and food allergies, can also make this problem more likely.

Are swimmer’s ear infections contagious?

Most swimmer’s ear infections are not contagious, since they’re an internal reaction to the buildup of bacteria inside the ears that cannot be spread from person to person.  However, if it’s caused from contaminated water, other people swimming in the same water are at risk for having the same reaction.

Related: The Surprising Benefits of Swimming in Cold Water (+ How to Stay Safe)

Symptoms

How do you know if you have swimmer’s ear? The most common swimmer’s ear symptoms include:

• Itchiness in the ear
• Ear pain, tenderness, redness and pressure around the affected ear
• Hearing loss or changes
• Ringing or tingling in the ears and trouble hearing normally
• Pus draining from the infected area
• Sometimes trouble sleeping on the affected ear, headaches, neck pains and dizziness
• With serous infections, it’s possible to feel swelling in the lymph nodes or neck, plus to have trouble moving the jaw

Swimmer’s ear usually begins as an itchy ear and then slowly turns into a more serious infection that causes swelling.

If itchiness is the only symptom you currently feel, the good news is that an infection likely hasn’t developed yet and there’s still time to prevent one from forming. Using ear drops at this point and staying out of the water can help stop bacteria from continuing to accumulate.

How to Treat

How do you get rid of swimmer’s ear fast? Here’s how to keep this issue under control and find relief from symptoms:

• Stay out of the water temporarily. Avoid getting in the water until after the infection clears up, and if the inner ear does get wet, try to use a hair dryer to carefully dry the ear as soon as you can.
• Soothe pain with heat. To manage discomfort at home, use a warm compress pressed against the affected ear. Try heating up in a small towel in the dryer or microwave or using a warmed-up water bottle, then gently press it against the ear for as long as feels comfortable. If pain is very bad, you can us an over-the-counter pain medication, such as acetaminophen (Tylenol) or ibuprofen (Advil or Motrin), temporarily.
• Avoid removing earwax. Earwax actually serves important functions, including protecting you from bad bacteria, preventing accumulated moisture and providing a barrier to the inside of the ears. Avoid using cotton swabs inside the ears to remove wax, especially if you’re susceptible to infection. If you feel you produce more earwax than normal and it’s uncomfortable, talk to a doctor about safely removing excess wax when needed with special equipment. And don’t fall for ear candling — it’s just not proven to work.
• Use a wax substitute. You can essentially recreate the natural wax that’s produced in your ears using a wax substitute, such as petroleum jelly. Swab a cotton ball with some petroleum, and then gently rub some inside the ear. This helps absorb moisture and dry the inside of the ear.
• Wear earplugs when you swim. Earplugs can be helpful for people who are prone to moisture getting stuck inside their ears. Wax or silicone earplugs can be bought in most drug stores or found online. These types are best for molding them to tightly fit the inside of your ear. You can even wear them when showering to keep the ears dry.
• Apply helpful oils or drops. There are various types of natural drops that can be helpful, such as rubbing alcohol, mineral oil, mullein oil and garlic oil, some of which have antibacterial and anti-inflammatory properties. A tincture containing mullein alone or a combination of mullein and other herbs is commonly found in health stores and online. Apply the drops or solution you prefer to use by first laying down with your affected ear facing up, pulling your ear up slightly to straighten the ear canal and then gently applying just one to two drops at a time into the ear canal with a dropper. Wiggle your ear to help the solution work its way through your canal, wait for about 30 seconds, and then get up and tilt to the other side so the solution drains out.
• Rubbing alcohol and vinegar. Vinegar, rubbing alcohol and mineral oil are also very helpful for the ears, plus easy to find in most drug stores. You can use either pure rubbing alcohol alone, equal parts white vinegar and rubbing alcohol, or pre-made mineral oil inside the ears. It’s best to read the instructions on the label for the amount that’s recommended depending on the strength of the product.
• Essential oils: Essential oils, like garlic, basil or frankincense oil, can be used outside of the ears. Rubbing basil essential oil and frankincense essential oil behind the ears can help speed healing of ear infections and reduce pain.

Foods that Make Ear Infections Worse:

Although swimmer’s ear is related to moisture and pathogen accumulation, believe it or not, your diet or your child’s diet might also be directly connected to risk. There are certain dietary changes you can make to lower inflammation, raise immunity and reduce your risk for various ear problems.

Limit the following foods to support your overall immune defenses:

• Packaged, processed foods: These foods may contain added chemicals, high levels of sodium, dyes and other synthetic ingredients that both adults and young children can be sensitive to. Try to avoid most things in packages, and focus on eating more “whole,” real foods.
• Potential food allergens: Some common allergens include conventional dairy, gluten, shrimp and peanuts, which can raise inflammation.
• Conventional dairy products: Pasteurized cows’ dairy products can be mucus-producing and worsen infections in the ears, throat or nasal passageways.
• Added sugar: Reduces immune functioning and can raise inflammation.

Foods that Help Prevent Infections:

• Breast milk: Research shows that breast-feeding newborns can help lower their risk for a number of illnesses by improving immune function. In fact, being breast-fed is now considered one of the single most influential factors in raising children’s immunity against infections of the entire respiratory system. If a baby drinks formula, switch to coconut or goat milk-based formulas, which tend to cause fewer allergies and less inflammation.
• High-antioxidant foods: Veggies and fruits of all kinds, especially those high in antioxidants like vitamin C, keep the immune system strong. This helps speed up healing time and raises resistance to future bacterial infections.
• Garlic, ginger, turmeric and other spices/herbs: These have  natural antimicrobial, anti-inflammatory and antibacterial properties.
• Water: Helps clear mucus from the respiratory passageways and ears.
• Wild-caught fish and other “clean” proteins: Omega-3 foods help reduce the inflammation that makes infections more painful. Other sources of “clean, lean protein” that help with immune function include cage-free eggs (assuming no allergy), grass-fed beef and pasture-raised poultry.

Supplements to Help Reduce Infections:

• Omega-3 fish oils: Have anti-inflammatory properties. Dosages range depending on age.
• Zinc: Boosts immune function and promotes healing. Adults and children older than 2 can take 10 milligrams twice daily.
• Vitamin C: Enhances immune function and lowers inflammation. Adults can take 1,000 milligrams three times a day and children 500 milligrams twice daily.
• Echinacea: Increases lymphatic drainage and stimulates immune function. Read directions for dosage instructions, but usually children over 2 and adults can take two mL two times daily.
• Vitamin D3: Helps support the immune system and controls inflammation. Dosages range from 400 IU to 2,000 IU daily depending on age.
• Antibacterial and antiviral herbs: These include calendula, elderberry and astragalus. Read directions for dosages which depend on age.
• Probiotics: Help improve gut health and overall immunity.

When to Visit a Doctor

If you or your child has ear pain and other symptoms that persist more than several days, find a doctor who can help.

Conventional treatments for swimmer’s ear and other ear infections include taking antibiotics to overcome the infection. However, it’s best to consider antibiotics a last-resort option since using them over and over again can cause antibiotic resistance.

Sometimes antibiotics are necessary to resolve an infection, but in other cases, mild to moderate infections can go away on their own within about 10 days. Studies have shown that topical treatments and ear drops alone are often effective at treating acute otitis externa without antibiotics.

Your doctor can help you decide what the best treatment approach is depending on how bad the symptoms are. The good news is there are plenty of preventive measures you can take to lower your susceptibility.

Conclusion

• Swimmer’s ear (otitis externa) is an ear infection common among children, swimmers, people who clean the inside of their ears often with cotton swabs and those with compromised immune systems.
• Bacteria and moisture accumulation within the outer ear canal causes most cases of swimmer’s ear, but swimming in contaminated water and other health conditions like eczema can also raise your risk.
• Symptoms of swimmer’s ear can include throbbing/aching, redness, swelling, changes in hearing/hearing loss, and sometimes puss or fluid dropping.
• How do you treat swimmer’s ear? To help manage it at home, keep the ears dry with rubbing alcohol or a hair dryer, use earwax substitutes, use over-the-counter earplugs and ear drops, and apply essential oils near the ears to reduce infection pain.
• If symptoms don’t go away within about seven to 10 days, find a doctor who can help.

The post Swimmer’s Ear Causes & Natural Remedies appeared first on Dr. Axe.

If you’ve reached out to a therapist for help dealing with difficult emotions, there’s a chance that dialectical behavior therapy (DBT) may be recommended.

What is DBT used to treat? DBT therapy was originally introduced in the 1980s as a form of psychotherapy suited best for people with borderline personality disorder, which is characterized by intense and difficult emotions, mood instability, and a distorted view of oneself.

People with borderline personality disorder often struggle with feelings of worthlessness, insecurity, depression, impulsivity and stressful relationships.

As DBT has gained more attention — and has been shown in many studies to improve self-esteem, emotional control and coping skills when faced with stress — it’s been adapted to treat other mental health conditions, such as bipolar disorder, substance abuse and suicidal behaviors.

What Is Dialectical Behavior Therapy?

What does DBT mean? It stands for dialectical behavior therapy, which is a type of psychotherapy in which people learn to manage negative emotions and conflicts.

“Dialectical” means “relating to the logical discussion of opposing ideas and opinions.” In other words, dialectical behavior therapy involves conversations about contradicting beliefs.

The underlying notion of DBT is that two opposing ideas can both be true at the same time, meaning there are different ways to view any situation.

During DBT sessions, patients and therapists discuss how the patient is feeling and what types of thoughts the patient is having that are contributing to behaviors and problems. Then, the discussion turns to looking at different perspectives.

The goal isn’t to completely change someone’s point of view, but to open the person up to the idea that there’s both positive and negative aspects associated with every person and every life event. This mindset is helpful for getting unstuck from extreme moods and also brings more balance into people’s lives.

DBT Focus and Techniques

DBT therapy is simultaneously about both acceptance and change. Self-acceptance is a big component, since this is the basis of positive behavioral change.

What are the four focuses of DBT?

Dialectical behavior therapy focuses on four key areas:

1. Mindfulness and Acceptance

The first step is gaining self-awareness about the present situation and then working on acceptance. This can include acceptance of oneself, others in one’s life and the current circumstances.

The idea is that a problem cannot be solved until it is first accepted. This step combined with the next one requires someone to acknowledge and feel feelings, rather than denying or escaping them.

2. Distress Tolerance

The second step is all about improving how one handles difficulties and negative feelings, including stress, anger, sadness, disappointment, hurt and so on. This is done with help from stress-relieving techniques, such as mind-body practices like deep breathing, journaling, etc., that are useful for calming down racing thoughts and physical tension.

While getting rid of all stress isn’t realistic, it’s possible to learn to cope better with stress and still be productive despite it.

3. Emotion Regulation

Next, the goal is to learn to adjust one’s emotions that are disrupting the patient’s life. A focus here is on broadening one’s perspective and also avoiding black and white thinking (also called “all-or-nothing thinking”), instead staying open to different points of view.

One way to remain open to new opinions and possibilities is to replace the word BUT with AND, such as: “This conversation is tough AND helpful.”

4. Interpersonal Effectiveness

This step involves learning communication techniques that help improve and strengthen relationships, rather than escalating conflicts.

What’s the difference between CBT and DBT?

CBT, which stands for cognitive behavioral therapy, is one of the most popular types of psychotherapy. It’s used to help treat anxiety, depression, substance abuse and many other mental health problems.

DBT is actually one form of CBT. The main difference is that with DBT there’s more emphasis on acceptance strategies and self-acceptance before trying to change behaviors.

DBT essentially adds on another layer to CBT: the need for self-validation and accepting oneself just the way he or she is. While behavioral change is one goal of DBT (just like CBT), acceptance needs to happen first in order to stabilize one’s extreme emotions/moods.

How and When It Works

Today, DBT is used to help treat those with:

• Borderline personality disorder
• Bipolar disorder
• Depression
• Anxiety disorders
• Eating disorders, including bulimia and binge eating
• Post traumatic stress disorder (PTSD)
• Substance abuse disorders, which commonly occur with other mental health issues
• Suicidal thoughts and behaviors

In many cases, if someone works with a DBT therapist that person will attend both individual therapy sessions and group therapy sessions. DBT skills are practiced one-on-one between a therapist and client, as well as with a group setting that helps participants learn how to communicate effectively.

Homework and phone calls between sessions are also commonly involved.

In terms of how long it takes to see progress, most people require at least six months of regular outpatient therapy to see substantial improvements in their moods and quality of life. If someone attends an inpatient program, about five to six weeks is enough time to benefit considerably.

Consistency is very important, meaning attending regular weekly meetings and sessions, since this helps build skills most effectively.

Benefits

According to psychotherapists, DBT therapy offers patients some of the following benefits:

• Builds self-esteem and self-trust.
• Decreases emotional volatility (such as extreme mood swings).
• Improves coping skills in difficult situations, such as by lowering one’s “fight or flight” stress response and physical arousal.
• Reduces conflict in relationships by improving communication and respect, even when people need to assert themself.
• May help decrease substance abuse and suicidal thoughts.

How to Do It (Plus Other Considerations)

If you want to start using DBT to improve your mental health and outlook, it’s best to first work with a licensed and trained mental health professional, such as a psychologist, psychotherapist or social worker.

Look for a therapist who has been trained specifically in DBT, since this type of therapy requires certain skills. You also need to feel connected with the therapist and trust him or her.

A comfortable and trusting client-patient relationship is very important for DBT, so be sure to work with someone whom you feel you can open up to and who sees you in the best light possible.

Can you practice DBT on your own at home?

Yes. Much like with CBT, you can use DBT techniques on your own to change your mindset, improve your outlook on life, and gain skills that help you deal with stress and conflict.

Here are some ways to focus on both acceptance and change (the basis of DBT) and go about building your tolerance to stress:

• Guided meditation, which helps you learn to acknowledge and accept the present moment. Meditation is all about observing what’s happening both inside and outside of yourself, experiencing sensations in your body that are tied to emotions, and allowing your thoughts and feelings to come and go instead of judging or fighting them.
• Journaling about what you can and can’t change. This helps you recognize that some things are just out of your control and not worth stressing over, but you do usually have some choices (including how you react in any situation).
• Cold temperature exposure, such as cold showers, splashing your face with cold water or holding ice cubes in your hand. This gives you something physical to focus on when your mind is racing and can give you a shot of adrenaline, which lifts your mood.
• Intense exercise, which releases “feel good”chemicals, including endorphins. Yoga can also be helpful if you find gentler exercises to be a better fit for you.
• Deep breathing exercises, such as diaphragmatic breathing or box breathing. (Breathe in for four seconds and out for six to eight seconds.)
• Progressive muscle relaxation (similar to body scan meditations), in which you release tense muscles throughout your body.
• Visualization, in which you picture yourself somewhere calm doing something relaxing.
• Taking care of your body, including by sleeping enough, eating a healthy diet, taking any medications that you’ve been prescribed and avoiding mood-altering drugs (like alcohol and others) that can lead to anxiety and depression.

Risks and Side Effects

Like any other type of therapy, DBT is not guaranteed to help everyone. It’s generally not recommended for individuals with intellectual disabilities or uncontrolled schizophrenia.

For those who have experienced trauma, such as people with PTSD, it’s recommended that DBT be combined with other treatment approaches that involve trauma processing. If substance abuse is an issue, other techniques might also be used to help the patient deal with withdrawal symptoms.

The best way to know if DBT therapy can be helpful for you is to contact a therapist who is trained in DBT. The therapist can evaluate your situation.

Remember to discuss any medications you’re taking or have been prescribed with your therapist, and never stop taking prescribed medications without guidance, since this can alter your mood and potentially lead to issues, such as depression.

Conclusion

• DBT stands for dialectical behavior therapy, which is a type of psychotherapy in which people learn to manage negative emotions and conflicts.
• DBT therapy was first created for people with borderline personality disorder but is now used to help treat many issues, such as depression, anxiety, substance abuse and PTSD.
• There are four focuses in DBT: acceptance of the present moment, distress tolerance, emotional regulation and respectful communication with others.
• Benefits of this type of therapy include improving self-esteem, self-reliance, relationships, communications skills, and the ability to function even when stressed or upset.

The post How Dialectical Behavior Therapy (DBT) Works + Benefits appeared first on Dr. Axe.

What is a fear of being alone called? When a fear of being alone is intense enough, it can be called “autophobia,” which describes someone who is irrationally afraid of solitude, isolation, and being ignored or abandoned, especially during an emergency.

If you consider yourself to be an extroverted type of person, you probably prefer to be in the company of others rather than by yourself. There’s isn’t necessarily anything wrong with this mindset, unless your dislike of alone time starts to stand in the way of your mental health and happiness.

While it’s not quite the same as loneliness, autophobia and loneliness can both increase symptoms tied to chronic stress, which is why both are important to manage and treat.

What Is Autophobia? (Autophobia vs. Loneliness)

Autophobia, also sometimes called monophobia or isolophobia, is a strong fear (or phobia) of isolation and solitude.

This type of fear can kick in both when someone is actually physically alone and also when someone dreads and anticipates being left all by her or himself. (In other words, it can be an imagined fear.)

It’s not entirely known why some people develop autophobia, but experts believe it’s related to deep unconscious panic over being ignored, unloved or unsafe.

It often occurs with a history of trauma and with other anxiety symptoms and disorders. Autophobia can also overlap with other phobias, such as agoraphobia, which is extreme or irrational fear of entering open or crowded places.

What is the difference between autophobia and monophobia? Do I have monophobia?

The terms autophobia, monophobia, isolophobia and eremophobia are mostly used to describe the same type of fear: that of being abandoned and left alone.

Sometimes the term eremophobia is used to describe a deep fear of being isolated, while autophobia is an intense fear of solitude or one’s self. But overall these terms point to the same type of mental health issue and are treated in the same ways.

Autophobia vs. Loneliness:

Is autophobia basically the same thing as intense loneliness? Not exactly.

Loneliness can be uncomfortable to deal with, cause sadness or even depression, and often increases symptoms tied to stress. However, loneliness does not usually trigger extreme feelings of danger with regard to being alone. When someone is lonely, that person is not normally scared but more so sad.

Loneliness is considered a universal human emotion that is normal and common when someone is alone a lot. It’s only when the fear of being alone starts to become irrational and disrupts someone’s life that intervention is needed (although too much loneliness can be problematic for someone’s mental health, t00).

Symptoms

Autophobia has many of the same symptoms and characteristics as other related anxiety disorders — including panic attacks, hyperventilation disorders, social anxiety, PTSD, generalized anxiety, borderline personality disorder and agoraphobia.

Symptoms of autophobia can include both mental and physical symptoms. They typically include:

• Being scared of being stranded and alone. This can include intense anxiety when thinking about being alone or secluded.
• Self-hatred, low self-esteem and sometimes depression. This can be tied to fear of judgment and abandonment.
• Being afraid of not getting help in case of an emergency. This can result in fear of going out in public, crowded places where the person blends into the crowd and is ignored or overlooked.
• Fear of anything uncomfortable or unfamiliar.
• Imaging worst-case scenarios, including irrational fear of death, injury or impending disasters if someone is to become isolated (a symptom tied to generalized anxiety disorder).
• Fear of strangers, burglars, intruders or strange noises while at home.
• Going to extreme lengths to avoid being isolated.
• Fear of fainting and losing one’s mind and sense of judgment.
• Panic attacks and strong desire to flee from home.
• Physical symptoms tied to increased stress and anxiety, such as lightheadedness, sweating, shaking, nausea, loss of appetite, dry mouth, increased heart rate and trouble sleeping.
• Higher risk for substance abuse disorders (such as alcohol or marijuana to cope with stress and anxiety).
• In children, symptoms also tend to include tantrums, clinging, crying or refusing to leave a parent’s side.

Causes

Psychologists believe that phobias can stem from childhood issues such as abandonment or abuse, low self-esteem and sometimes genetic factors.

Risk factors for developing authphobia include:

• Children being abandoned by their parents when they are very young, which causes trauma and anxiety. This can result in adults being afraid that all of the important people in their lives are going to leave or abandon them.
• Being emotionally neglected or rejected by important people in one’s life.
• History of PTSD and significant life-altering experiences.
• Death of a loved one or ending of an important relationship, especially early in life (which causes fear of being without one specific and important person).
• History of poverty or financial problems.
• Unhealthy intimate relationships.
• Recent stressful event that exceeds one’s ability to cope.

Diagnosis

Is autophobia a mental illness? It’s a type of phobia, which is a form of anxiety disorder.

A psychologist or psychiatrist can diagnose someone with autophobia if the person has one or more symptoms experienced mentioned above for at least six months — such as intense fear of staying home alone, being scared to go in public, fleeing from home, etc. A diagnosis is usually made after a therapist has a lengthy conversation with the patient about symptoms, history and beliefs.

There aren’t necessarily permanent “cures” for phobias, however they can be managed with help from therapy and other interventions. This is especially important if someone’s symptoms are intense enough to disrupt general health, the ability to work and relationships.

Treatment

Autophobia is treated in much the same ways as other phobias and types of anxiety. For example, anxiety remedies like therapy, exposure, exercise and stress-relieving activities can all help.

Here’s more about treatment options for managing autophobia/fear of being alone:

1. Therapy (Usually Exposure Therapy, Cognitive Behavioral Therapy)

Psychotherapy is the first line of defense for most phobias. Unfortunately, it’s not always easy for people with phobias to admit they have a problem or to seek professional help, but this step is usually key for overcoming phobias.

One tool commonly used in therapy to help people overcome phobias is exposure therapy, in which someone faces fear head on in small increments so that person can gradually gain confidence in dealing with the source of fear.

Among people with autophobia, a therapist helps the client increase the amount of time alone slowly until it becomes less scary. Exposure therapy can be done in real-life situations (in vivo exposure) or using imagined situations.

Systematic desensitization is one type of exposure therapy that happens very slowly and is effective for dealing with phobias because it doesn’t worsen anxiety.

Cognitive behavioral therapy (CBT) is also used to help change the client’s thought patterns and pinpoint irrational beliefs that contribute to the phobia. With help from a CBT professional, the client can improve how she perceives to fears and react by replacing irrational thoughts with more realistic and empowering ones.

If someone with a phobia experiences intense anxiety that is interfering with his quality of life, he might also be prescribed medications (such as antidepressants or benzodiazepines) to help get symptoms under control while also attending therapy.

2. Feeling More Connected When Alone

Just about everyone feels lonely and isolated at times. When someone experiences normal amounts of loneliness and mild autophobia symptoms, it can be helpful to simply add more connection to the person’s life, even when alone.

Ways to feel more connected include:

• calling others on the phone or using video chats
• listening to music or playing “background noise” to avoid prolonged silence
• listening to podcasts or watching videos online
• watching TV
• reading

3. Reaching Out to Others More

It’s not realistic or possible for most people to be surrounded by others 24/7. However, fostering more meaningful relationships and gaining social support can help dull anxiety and loneliness.

Ways to prioritize healthy relationships include:

• joining clubs or teams
• volunteering
• asking friends or family to join you for dinner or other activities
• going to a church or religious place of worship
• enrolling in a gym or fitness center

4. Establishing a Regular Self-Care Schedule to Reduce Stress

Sticking to a predictable routine can help people with anxiety reduce their fear of the unknown.

You can create a routine that helps you stay productive and limits stress by waking up and sleeping at the same times each day, exercising consistently, eating regular meals, and filling your day with other tasks and habits that fill your time and give you purpose and a sense of accomplishment.

Ideally, someone who deals with phobias should include these types of activities in their day:

• Regular exercise, especially daily walks outside if possible
• Eating an anti-inflammatory diet
• Getting enough sleep (seven to nine hours every night)
• Avoiding stimulants, including caffeine and nicotine, plus limiting use of alcohol and other drugs

5. Meditation and Mindfulness Exercises

Meditation, mindfulness exercises, deep breathing exercises, physical exercise, aromatherapy and other relaxation practices (like progressive muscle relaxation, journaling, yoga and reading) are all highly recommended for people with phobias and anxiety.

These help form a better mind-body connection, increase your ability to cope with stress, and can help you sleep and focus better so you think more clearly and feel more confident.

Conclusion

• Autophobia (also called monophobia) is an intense fear of being alone that can interfere with someone’s ability to function, relationships and quality of life.
• It’s considered a phobia because it’s irrational and not based on realistic events. It often occurs with other anxiety symptoms or disorders, such as social anxiety, depression or panic attacks.
• Treatment for autophobia usually involves therapy/counseling, exposure to the fear, managing stress by including more relaxing activities in one’s day and connecting to others more to increase self-esteem.

The post What Is Autophobia? How to Treat the Fear of Being Alone appeared first on Dr. Axe.

Light therapy has been shown to improve sleep quality and lift your mood, including by potentially fighting depression. One type of light therapy is the use of “sun lamps.” A sun lamp is typically a small device you can use at home daily for about 30 minutes.

Why is a sun lamp good for you?

Use of sun lamps is most popular during the winter months, when there’s fewer hours of daytime light. For some people, the darkness that accompanies winter can contribute to seasonal affective disorder (SAD), a type of depression triggered when people do not get enough natural light exposure.

SAD is thought to affect about 6% of adults in the U.S., while another 14% experience mild SAD-like symptoms. Surprisingly, symptoms can last for about 40% of the year in some people, spanning the fall and winter.

Even if you don’t have SAD, you can still probably benefit from a sun lamp if you tend to experience the “winter blues” and drops in energy, sleep quality and productivity when you’re not outdoors in the sun enough.

What Is a Sun Lamp?

A sun lamp is an intense artificial light that affects your circadian rhythm, also known as your “internal clock.” Sun lamps are also sometimes called “light therapy” or “SAD lamps.”

Most indoor light is not bright enough to cause any measurable changes in human circadian rhythms, but sun lamps are different because they emit a specific type and intensity of light that has effects on the human brain and hormone production.

Sun lamps have been used since about the 1980s to treat SAD, and today they are still the first-line treatment option for people with this condition. (Medication, therapy and exercise are also sometimes used.)

These lamps have been been shown in many clinical studies conducted over the past several decades to reduce SAD symptoms like:

• fatigue
• insomnia
• hopelessness
• anxiety
• loneliness
• loss of interest
• poor concentration
• and others

Uses and Benefits

Sun lamps can help treat some of the following symptoms:

• SAD symptoms (hopelessness, social withdrawal, etc.)
• Insomnia and other sleep issues
• Vitamin D deficiency
• Fatigue
• Brain fog
• Low motivation
• Weight and appetite changes
• Mood swings

How do sun lamps work for sleep and your mood?

Sun lamps work by mimicking the natural effects of sunlight. Bright light helps regulate our circadian rhythms by making us alert in the morning after waking up and then sleepy at night when it’s dark. This is due to the effects of hormones, including melatonin, serotonin and cortisol, of which circadian rhythm helps control production.

It’s thought that sun lamps can help counteract the effects of increased darkness in the winter.

Researchers believe that shorter days of light in the winter can cause people’s circadian rhythms to become out of sync and to “drift later,” messing with their sleep-wake cycles. This drift can make it harder to fall asleep and then cause morning/daytime drowsiness.

Being exposed to bright light early in the day can help push the circadian rhythm cycle back earlier, which can help with sleep and daytime functioning.

Sun lamps can also help people who are struggling to stay awake at night and often fall asleep too early. (This is common among the elderly.) They may find that light exposure in the afternoon can help mitigate this problem.

How well do sun lamps work for SAD?

It’s estimated by some experts that between 60% and 80% of SAD sufferers benefit from light therapy. Improvements in SAD symptoms can often start to be felt within just two to five days of using a sun lamp.

Can you get vitamin D from a sun lamp?

Some sun lamps emit UVB light that helps the body produce vitamin D — although not all sun lamps feature this type of light. This is one way to increase vitamin D levels among people with vitamin D deficiency. (Sunlight exposure outside, supplements and eating vitamin D foods can also help.)

Vitamin D is an important vitamin that also acts like a hormone in some ways, since it influences the nervous system, as well as the skeletal, cardiovascular and immune systems. People who spend most of their time indoors and who do not get enough exposure to sunlight are likely to be lacking in vitamin D, so light therapy may be a good option.

One downside is that UVB light can potentially harm the skin if you’re exposed to it too much.

The fact that some sun lamps increase vitamin D levels makes this type of light therapy different than red light therapy. Red light therapy, which features wavelengths between 630–700nm, does not provide vitamin D but does have other benefits related to tissue healing and reducing inflammation and pain.

Do sun lamps help skin?

Sun lamps won’t tan your skin like sunlight does. In fact, many lamps have filters that remove UVA light, the type of light that damages the skin and results in sunburns and tans.

Light therapy can support skin health in other ways, however, by increasing vitamin D levels and supporting your immune system. This might result in less inflammation that can cause various skin issues.

Risks and Side Effects

Light therapy using sun lamps is generally safe if you use a lamp made from a reputable manufacturer. It’s important to note, however, that SAD lamps and light boxes are not usually tested or regulated by the Food and Drug Administration, so make sure to do your research and buy a lamp that has many strong reviews and testimonials.

Can you use a SAD light too much? Yes, which is why you should always follow recommendations depending on the specific light.

It’s possible to experience mild symptoms from sun lamp use, such as eyestrain and headaches, or potentially more serious mood, skin and sleep issues (since these lights affect hormone levels). Side effects tend to be more noticeable in people with existing eye and skin issues (if UVB light is emitted) and those who have migraines or mental health disorders.

If you do have diagnosed SAD, speak to your doctor about using specific types of sun lamps as you would a medical device. It’s recommended that you treat SAD with your physician’s help and guidance, which may mean also using therapy, medications and other treatment approaches.

Do not begin light therapy if you have any of the following health conditions without working with a doctor:

• Bipolar disorder
• Macular degeneration
• Connective tissue damage
• Existing skin cancer
• Diabetes
• Lupus

How to Use

According to experts, the standard light therapy regimen is 10,000 lux of light exposure in 30-minute sessions, shortly after waking up.

Thirty minutes is considered the minimum length of time that experts recommend to experience physiological benefits from sun lamps. The time needed depends on the type of light and someone’s goals. That can range from 30 to 90 minutes (of about 10,000 lux) of light therapy per day.

Mornings are generally considered the best time for light therapy, since this helps regulate the circadian rhythm. (It’s also why experts recommend people go outdoors in the morning and expose their eyes to natural light if possible.) In some cases, light treatments can be divided during the day.

In terms of where to use your sun lamp, this depends on the adjustability of the lamp that you purchase. With most devices you’ll need to stand or sit about two to three feet away.

An adjustable lamp is best if you plan to use it while looking down, such as while doing something like reading or writing. Other lamps need to be propped up on a desk and can’t be adjusted, so these are a bit less convenient.

Where to Buy/What to Look For

No prescription is necessary to buy a sun lamp, so look for one in retail stores or online. Lamps range from about $40 to $250+ depending on the size, strength and features.

There are a few things to consider when shopping for a sun lamp:

• Size
• Power
• Color temperature
• Type of light (remember, for vitamin D you need a light that emits UVB light)
• Whether it’s adjustable (which will affect how close to the lamp you need to sit for the treatment, plus where you can use it)
• Price

When writers at the New York Times tested 50 different sun lamps and spoke to experts about their top picks, they found that the most highly recommended sun lamps are those that offer “UV-free” LED light with about 7,000 to 10,000 lux of light intensity. Ideally the lamp should also be large, adjustable and have a UV light filter.

Most sun lamps deliver between 2,500 and 10,000 lux. The more lux a light delivers, the less time you need to spend positioned in front of it to reap benefits.

When deciding if a light is intense enough for you, consider how it feels: You’re looking for light that feels comfortable and like sitting outside on a sunny day, but you shouldn’t feel hot or overstimulated.

In terms of size, the best light therapy units are usually about a foot by 1.5 feet in surface area or larger. Bigger lights emit more light and can be easier to use — plus this cuts down on the time needed to sit on from of them.

Most experts strongly recommend light boxes with the largest surface you can afford.

Most lamps use white fluorescent lights behind a plastic diffusing screen, which filters out ultraviolet rays. This is highly recommended to protect the eyes from damage.

The Skin Cancer Foundation reports that full-spectrum light and blue light are not the best options since these may be damaging, so opt for white light.

Lights vary in terms of their “color temperature,” which is measured by units of Kelvin. Color temperatures can range from 3,000 to 4,000 and 5,000 Kelvin, which will impact the color of the light and how “warm” it appears.

Conclusion

• Sun lamps are intense artificial lights that are particularly effective for people suffering from seasonal affective disorder (SAD).
• They can also benefit anyone who doesn’t get enough natural light exposure, especially during the winter.
• They help regulate your circadian rhythm and can improve your sleep, energy and mood.
• Experts recommend a lamp with about 10,000 lux brightness, a large screen and a UV-free, LED light source. Use your lamp for about 30+ minutes daily, ideally in the morning, for the best results.

The post Sun Lamp Uses and Benefits (Plus How to Buy One) appeared first on Dr. Axe.

The lymphatic system is sometimes described as the the body’s inner “drainage system.” It’s made up of a network of blood vessels and lymph nodes that carry clear fluid, called lymph, from tissues around the body into the blood and vice versa — and lymphatic drainage massage can help facilitate this process.

Certain health issues can cause lymph to get “stuck” in parts of the lymphatic system, leading to problems like swelling and pain.

One method that can help keep your lymphatic system working properly is manual touch, including in the form of gentle massage.

What does a lymphatic drainage massage do? It’s intended to help move fluids out of your lymph nodes, thereby reducing discomfort and facilitating the body’s natural healing and detoxification processes.

What Is Lymphatic Drainage Massage?

A lymphatic drainage massage is a type of gentle massage that helps lymphatic fluid (lymph) move away from swollen lymph nodes to areas with working lymph vessels. In other words, it increases lymphatic drainage.

It’s also called “manual lymphatic drainage,” and compared to other forms of massages it’s typically much more gentle. While it involves light touch, it’s still very specific and needs to be done in a certain way to be effective and helpful.

This type of massage works by applying light strokes to the skin in slow motions, targeting lymph nodes that are located just below the skin. Areas of the body where lymph nodes are found include in the neck, groin, chest, armpits and belly.

Lymph is a type of clear, watery fluid that carries protein molecules, salts, glucose and other substances, along with bacteria. The ability of lymph to trap potentially harmful substances so they can be removed from the body helps prevent us from becoming or staying sick.

However, sometimes lymph can get trapped inside lymph nodes, which look like small, bean-shaped structures. Massaging the lymph nodes can therefore help move bacteria, white blood cells and others substances to where they need to go so our immune systems can continue to defend and protect us.

Benefits

Lymphatic drainage massage benefits can include:

• Increased lymphatic drainage
• Help boosting blood flow
• Reduction in swelling (buildup of interstitial fluid)
• Decreased pain
• Softening of fibrosis (formation of fibrous tissues that can become painful)
• Improvement in mobility, range of motion and comfort

A healthy lymphatic system nourishes muscle, joint and other tissue because lymph vessels have tiny openings that let gases, water and nutrients pass through to surrounding cells (called interstitial fluid). The fluid then drains back into the lymph vessels, goes to the lymph glands to be filtered and finally to a larger lymphatic vessel located at the base of the neck called the thoracic duct.

Tissues located around the body can become inflamed and painful when circulation slows, lymph accumulates and inflammation builds.

Massage is known to help decrease lymph congestion and increase circulation and drainage, which decreases swelling, inflammation and pain. This type of manual massage seems to be especially helpful for people with lymph buildup, such as those who have lymphedema or lymphadenitis, which occurs when one or more of your lymph nodes is enlarged, usually due to an infection.

In many cases, manual lymphatic drainage massage is combined with other types of therapies/treatments that are known to help with decongestion. Massage is often used in conjunction with compression therapy (to stop swelling), lymph-reducing exercises (to boost circulation) and skin care (to ensure the skin remains healthy and free of infection).

One 2015 review that focused on adults recovering from breast cancer who had lymphedema found that a combination of lymphatic drainage massage plus use of compression bandages was more effective at reducing swelling and symptoms like pain compared to the use of compression alone.

Another review found that lymphatic massage may help people suffering from fibromyalgia symptoms, which can include pain and stiffness, more than other types of massage therapies, such as connective tissue massage or Swedish massage. Similarly, this type of massage has been found to benefit adults with arthritis who are suffering from inflammation, including after surgery.

Who Should Do It?

Adults who have experienced damage to their lymph nodes and lymphatic system are most likely to benefit from lymphatic drainage massage. These include people with lymphedema, which is characterized by swelling due to lymph fluid accumulating where it shouldn’t it be, and lymphadenitis.

If you’ve developed any of the following symptoms, you might be a good candidate for lymphatic drainage massage:

• Discomfort due to swelling
• Heaviness or tightness in the limbs
• Tissues that feel firmer than normal
• Pain when moving and stiffness

Lymph nodes can become damaged due to health conditions, such as some types of cancer, or due to surgery. Most often the swelling develops in the arms, legs or where the cancer occurred, or where surgery was performed, such as the breasts in the case of breast cancer.

Lymphedema symptoms can develop due to illnesses and conditions such as:

• Breast cancer
• Breast cancer surgery (surgical removal of lymphatic structures, such as nodes and vessels, which impairs lymph carrying capacity)
• Surgical scarring, which diminishes lymph transport
• Surgical removal or damage of muscle tissue that diminishes the muscle’s compressive force on the lymph vessels
• Radiation therapy, which can cause node damage, and/or scarring and fibrosis

While most studies focused on the benefits of lymphatic drainage massage have included people with lymphedema, some research also suggests that this type of massage may help those with:

• Arthritis pain
• Fibromyalgia symptoms
• Constipation
• Headaches and migraines
• Edema and lipedema
• Chronic venous insufficiency
• High amounts of stress, which can add to anxiety to depression

How to Do It

Can you perform lymphatic drainage massage on yourself? Yes, but it’s highly recommended that you learn how to do this property from a trained professional first.

If you’re interested in receiving a lymphatic massage, first seek out a trained physical therapist or massage therapist who specializes in this approach. Ideally, work with a physical therapist who is a certified lymphedema therapist (CLT).

A professional can teach you to perform a gentle massage on yourself to help improve blood flow and drainage. You’ll need to understand the anatomy of the lymphatic system to do this, which is why instruction is important.

Most types of lymphatic drainage massage involve clearing (using gentle pressure to release trapped lymph) and then reabsorption (sweeping motions to move lymph toward nodes).

Once you learn how to do these steps, you can perform self-massage up to two times per day for about 20 minutes per session.

Here are general instructions for performing manual drainage massage on yourself (remember to get your health care provider’s advice first before beginning):

1. Lie down or get in a comfortable position in which you can relax your muscles.
2. Using slow and gentle motions (imagine you were petting yourself), take the flat part of your hand or fingers (not fingertips), and run your hands/fingers over your skin to help it stretch a bit. Then move it back to its normal position.
3. Slowly massage toward areas that are not swollen to give excess fluid a place to flow to.
4. Now focus on parts of the body where lymph nodes are found, including the neck, groin and underarms.
5. Repeat the following massage strokes about 10 to 15 times on both sides of the body: a “J” stroke above your collarbone, the sides of the neck just below your ear, the back of your neck just below hairline on the sides on your spine, under your arms along the sides of your armpits, behind the knees, and on the inside of the legs moving up the shins and thighs. Repeat 15 times, and then move up to the next section above your knees.

Other tips for supporting your lymphatic system:

For even greater results, combine lymphatic massage with exercise, which naturally helps improve lymphatic drainage, and compression (wearing clothes or bandages on certain parts of the body to reduce swelling). Also be sure to eat an anti-inflammatory diet and drink plenty of water, which supports circulation and detoxification.

Any type of regular exercise and movement (such as simply walking more) is good for keeping lymph fluid flowing, but some exercise seems to be particularly beneficial, including yoga-for-lymph (which twists the body and helps fluid drain), more intense interval training if you can tolerate it (also called HIIT workouts, which is great for improving circulation) and “rebounding” ( jumping on a small trampoline that you can keep inside your house).

Risks and Side Effects

How painful is lymphatic massage? Because it’s so gentle and only uses very light touch and soft movements, this type of massage should not cause pain.

If it’s causing worsened pain or swelling, you’re probably using too much pressure. That said, some people have reported mild side effects afterward, such as headaches, nausea and fatigue.

While it’s generally safe for most people, lymphatic drainage massage should not be performed if someone has an active infection. If you’re currently sick or healing from a serious injury, speak with your doctor before massaging painful or swollen areas of your body.

You should also avoid lymphatic drainage unless working with a doctor if you:

• Have recently experienced blood clots
• Have recently had a stroke or have congestive heart failure
• Have cancer in the affected area
• Have liver or kidney disease

While side effects from this treatment are not common, not every study has found that manual drainage massage works well to reduce symptoms, such as lymphedema. One research review found that it did not significantly prevent or reduce lymphedema symptoms in people recovering from breast cancer surgery — therefore speak with your doctor about other approaches that may be more useful or good additions to your recovery.

Conclusion

• Lymphatic drainage massage, also called manual lymphatic drainage, is a gentle technique used to increase lymph flow and drainage.
• It works using light hand movements that help decrease lymph congestion and increase circulation.
• Benefits can include a decrease in pain, swelling, skin tightness, stiffness and immobility. It’s most often used to help people with lymphedema, fibromyalgia, arthritis and other painful symptoms.
• How can you drain your lymphatic system yourself? It’s best to first work with a health care provider, such as a physical therapist. After learning this technique you can perform it on yourself at home using “petting” motions on your skin on areas where lymph nodes are concentrated.

The post Lymphatic Drainage Massage Benefits + How to Do It appeared first on Dr. Axe.

People living in India have relied on traditional Ayurvedic medicine practices to help heal everything from infertility to digestive issues for centuries. Luckily, in recent years — as complementary and alternative health practices have become more popular across the world — Ayurveda has been enjoying a major worldwide resurgence.

What is the aim of Ayurvedic treatment? The main goal of Ayurvedic medicine is to help people live long, healthy and balanced lives without the need for prescription drugs, complicated surgeries or suffering through painful diseases.

In fact, the very word Ayurveda means something in Sanskrit similar to “life span build on knowledge” or “science of life.”

What Is Ayurveda?

Ayurveda is a 5,000-year-old system of natural healing that’s truly stood the test of time. First originating in the Vedic culture of India, it’s actually considered by many to be the oldest healing science there is.

What is meant by “Ayurvedic medicine”? This system is based on the premise that there are three doshas:

• Vata
• Pitta
• Kapha

Another core belief of Ayurveda is that disease and illness originate from an imbalance in the three energies and a disconnect from nature.

What is your Ayurvedic body type? It depends on things like your body composition, metabolism, digestion and other factors.

According to a report published by University of Maryland Medical Center, Ayurvedic medicine and an appropriate Ayurvedic diet can help treat inflammatory, hormonal, digestive and autoimmune problems, including:

• Anxiety or depression
• Asthma
• Certain types of cancer
• Dementia and Alzheimer’s disease
• Dysmenorrhea (painful menstruation)
• Herpes
• High blood pressure or cholesterol
• Parkinson’s disease
• Perimenopausal problems
• Premenstrual syndrome (PMS) and cramps

Ayurvedic herbs, practices and recommendations have also been shown to be helpful in:

• treating acne
• relieving chronic constipation or irritable bowel syndrome
• fighting chronic fatigue syndrome
• reducing pain
• lowering obesity risk

How Does Ayurvedic Medicine Work?

One of the core principles of Ayurveda, and what makes it stand apart from Western medicine, is that it takes into account “bio-individuality” and a patient’s entire body-mind-spirit connection. 

Rather than treating symptoms with drugs and ignoring the underlying problems, this system aims to look at the root causes of diseases and how they are related to a person’s thoughts, beliefs and lifestyle — in other words, a person’s “vital energy.”

What’s especially of interest to researchers studying traditional healing symptoms like Ayurveda is the power of the mind and its connection to the body. Since various studies have acknowledged that beliefs surely have the ability to change someone’s health, even after controlling for placebos, new health models are beginning to focus more on including the mind and its interaction with the body as a primary lever of curing diseases.

Better controlling stress seems to be one of the primary benefits of Ayurveda, according to a Western medical viewpoint. We know that chronic stress can ruin your quality of life, and lower stress levels are correlated with better health, longevity, weight management and overall happiness.

Other things that play a role in healing with Ayurvedic medicine include:

• nutrition
• natural herbs
• better sleep
• massage
• exercise

Related: Andrographis Benefits Immunity, Cold Symptoms & More

Doshas

Ayurvedic practitioners use a well-balanced diet, lifestyle changes, stress relief and various herbal remedies to heal all sorts of conditions by helping bring the body back into balance.

The overall belief is that disease and suffering result from an imbalance in the three doshas, which are ways of categorizing the body’s three basic energy types: Vata, Pitta and Kapha.

According to Ayurvedic medicine, everyone is unique in terms of his or her individual balance between these three energy (or personality) types. Everyone has some Vata, Pitta and Kapha to her or his personality, but usually one or two of the doshas are more dominant in a particular person — and this ultimately governs body type, appetite, energy levels, moods and tendencies.

Unlike the one-size-fits-all approach to Western medical treatment that fails to address the huge diversity among patients, Ayurveda takes into account individuality when prescribing holistic treatments.

As the Center for Rheumatic Diseases located in Prune, India, describes it:

Every creation inclusive of a human being is a model of the universe. In this model, the basic matter and the dynamic forces (Dosha) of the nature determine health and disease, and the medicinal value of any substance (plant and mineral). The Ayurvedic practices (chiefly that of diet, lifestyle and the Panchkarama) aim to maintain the Dosha equilibrium … therapy is customized to the individual’s constitution (known as Prakruti).

What are the three Ayurvedic body types?

• Vata — Vata energy is often said to be like the wind. It’s primarily in charge of mobility, motion, circulation, breathing and other essential body functions. Vata types are known to be creative and energetic when they’re in balance but fearful, stressed and “scatter-brained” when they’re not. Physically, Vata types are usually on the thin side, have smaller bones and tend not to put on weight easily. They also might be cold a lot of the time, have delicate digestive systems and have dry, sensitive skin.
• Pitta — Pitta is the energy force that governs most metabolic activity, including digestion, absorption of nutrients, body temperature and energy expenditure. Pitta types tend to be smart, hard-working and driven (even competitive) when in balance but can be overly angry and aggressive when they’re not. They tend to have a medium build, be athletic, and are versatile in terms of putting on weight or muscle.
• Kapha — Kapha controls growth in the body and is considered the nourishing dosha. It supplies moisturize to the cells and organs and helps keep a strong immune system. Kaphas are known for being grounded, supportive, loving and forgiving when in balance — almost like a motherly type. However, they can also be lazy, insecure, envious and sad when they’re not in balance.

The most important aspects of restoring balance of the doshas in Ayurveda are:

• Not letting one type become overly dominant and another to become ignored.
• Tuning in to the natural rhythms of your body.
• Bringing your lifestyle into sync with nature and its cyclical patterns. This includes lining up your activity level, food choices, sleep and so on with the time of day, seasons and for women even their menstrual cycles.
• Restoring a healthy circadian rhythm (aka your “internal clock”), which benefits everything from your hormones to appetite.

What is an Ayurveda test?

In order to help rebalance your doshas, an Ayurvedic practitioner will take your medical history, check your vital signs, like your pulse and reflexes, examine your body, look inside your mouth at your gums and tongue, and speak to you about your sleep and relationships.

All of these factors help the practitioner first determine your primary dosha, then figure out which aspects of the doshas might be out of balance — for example, if you’re overworking, under-sleeping or not consuming enough nutrients.

Related: Gymnema Sylvestre: An Ayurvedic Herb That Helps Fight Diabetes, Obesity & More

Benefits

How effective is Ayurvedic medicine? Does Ayurveda actually work?

1. Helps Lower Stress and Anxiety

Because stress is related to nearly every aspect of overall health, an Ayurvedic medicine practitioner might call for a number of different techniques used to naturally treat anxiety and depression symptoms, lower cortisol levels, and support balance of the body’s hormones or “energy.”

Stress-relieving techniques can include:

• meditation
• yoga
• breathing exercises
• herbal treatments
• skin brushing
• visualization
• repeating inspirational mantras

Studies have found that transcendental meditation, a component of one branch of Ayurveda called Maharishi, helps lower symptoms of anxiety with regular practice. Pranayama, a series of various targeted breathing exercises, also helps calm nerves and results in better energy, restful sleep and improved hormonal function.

While yoga isn’t always necessarily included in someone’s recovery plan, it, too, offers well-documented benefits for reducing stress and anxiety.

Over the past several decades, efforts have been underway to help find non-pharmacologic therapies to relieve stress and anxiety. Ayurveda yoga has been shown to be a simple, low-cost and effective option for many people.

One large-scale review including findings from 25 trials showed significant improvements in signs and symptoms of stress and anxiety. Some researchers believe that Ayurveda may promote neuroadaptability, which is the ability of the nervous system to alter responsiveness over time to reoccurring stressors and stimuli. 

Other research shows that regular yoga practice can improve autonomic nervous functions by triggering neuro-hormonal mechanisms and suppressing sympathetic activity, also called the body’s “fight or flight” response. Several reports even suggest that gentle exercise and stretching are beneficial for physical health of cancer patients and can effectively fight free radical damage.

2. Lowers Blood Pressure and Cholesterol

Why is Ayurveda effective for lowering risk factors for heart disease? Studies have shown that an Ayurvedic eating plan and relaxation techniques can lower hypertension, inflammation and help reduce plaque buildup, even reversing the thickening of artery walls known as atherosclerosis in both healthy adults and those with a higher risk for heart disease.

An Ayurveda diet eating plan includes plenty of foods that support heart health, such as vegetables, legumes, herbs and spices.

Atherosclerosis is a slow, complex disease in which cholesterol, fats and other substances build up in the inner lining of an artery, forming plaque, which can lead to a heart attack or stroke. Thankfully, Ayurvedic techniques lower cholesterol naturally and naturally lower blood pressure.

3. Helps with Recovery from Injuries and Illnesses

Research supports the idea of the Ayurvedic concept of immune modulation and healing. By targeting inflammation, which is the root of most diseases, Ayurvedic medicine can help lower pain and swelling, improve blood flow, and fight inflammatory conditions like arthritis and fibromyalgia.

A 2011 study published in the Journal of Clinical Rheumatology found that after comparing classic Ayurveda, prescription drug treatment with methotrexate and a combination of the two in a double-blind, randomized trial, all groups were comparable at healing symptoms of rheumatoid arthritis in adults over a 36-week period. Adverse effects were also fewer in the Ayurveda-only group, which experienced significant improvements and no side effects or drug interactions.

Ayurveda is also especially helpful in detoxing the body using various herbs, teas, healthy foods and plenty of rest. Certain practices also increase circulation and liver function — for example, Abhyanga is the practice of rubbing the skin with herbal or essential oils to increase blood flow and help draw toxins.

Ayurveda practitioners might also prescribe various herbs that help lower cortisol, such as holy basil or ashwagandha.

Additionally, some research suggests that Ayurvedic medicine may support immune function in a way that helps people overcome viruses and infections, potentially even serious illnesses.

4. Promotes a Nutrient-Dense, Antioxidant-Rich Diet

Ayurvedic medicine promotes a mostly plant-based diet filled with a variety of real, whole foods. While each person’s eating plan depends on body type and needs, Ayurvedic diets for the three different dosha types all include various fresh herbs, spices, teas, vegetables, healthy fats, high-antioxidant foods and protein.

General dietary guidelines of Ayurveda emphasize consuming fresh, hot and easy-to-digest foods, while taking into account several variations that depend on someone’s ancestry, customs and traditions. For example, Ayurveda practitioners consider social, geographic and climatic variables when prescribing an eating plan to balance the doshas.

In coastal areas, cooling and detoxifying fermented foods are common. For example, pickled, probiotic-rich foods are prescribed to help with digestion and temperature regulation.

In other regions, and during colder parts of the year, healthy fats and hot foods are emphasized more to help warm the body and promote better circulation.

5. Can Help with Weight Loss or Maintenance

While fast weight loss isn’t necessarily the primary goal, Ayurvedic medicine can help someone shed excess weight naturally using stress reduction, inclusion of certain foods and even essential oils for weight loss.

A 2009 study conducted by the NutriHealth Systems Center in New Delhi, India, found that adjusting someone’s healthy diet to take into account individual food preferences and needs helped participants lose weight effectively. This is likely because Ayurveda promotes compliance and believes that a diet should be balanced, practical and easy to follow.

Among the 200 subjects, 27.5 percent were Vatta with lean body types, 41.5 percent were Pitta with medium body types and 31 percent were Kapha-dominant with larger body types. At the beginning, Kapha and Pitta people weighed more than Vatta people.

After the three months of therapy, the Pitta group lost the most weight. The decrease in all measurements was higher in Pitta and Dapha people than in Vatta individuals, and the diets based on Ayurvedic constitution proved to be useful in promoting weight loss for those who needed it.

6. Lowers Inflammation

Ayurvedic medicine rests on the assumption that a combination of a poor food choices, bad digestion, not enough rest or sleep, and insufficient air (vaayu) inhaled cause oxidative stress and inflammation. This results in an imbalance in metabolism — in other words in the three doshas.

The focus of Ayurvedic healing looks at using various ways of reducing inflammation with hopes of regulating the heart and circulatory system, digestive tract, and the means of elimination of wastes. People are prescribed a combination of herbal treatments, antioxidants, exercise that is gentle but boosts metabolism and circulation, and a combination of phytochemicals from natural herbs.

By addressing many factors, including stress, individual food intolerances, overstimulation and a lack of nutrients, many people experience lower levels of inflammation and increased energy and healing. Studies also show that Ayurveda can support metabolic health and lower incidence of type 2 diabetes. 

Researchers have found that one benefit of Ayurveda is the belief that one herb (such as the Ayurvedic herb shilajit) or one drug alone cannot cure the imbalance of doshas for everyone. Therefore, in most of the cases, Ayurveda practitioners recommend a combination of herbs and plants or staple foods for different inflammatory treatments.

A good example is the ancient recommendation for an herbal formulation of beneficial turmeric in combination with black pepper.

Studies have found this mixture together increases the bioavailibilty of beneficial compounds, reduces toxicity tied to accumulation of heavy metals and speeds healing. 

7. Helps with Hormonal Balance

People have turned to Ayurveda to balance hormones naturally, conceive, and have a healthy, natural pregnancy or menstrual cycle for thousands of years.

Studies have even shown that various therapeutic effects of Ayurveda have been effective in helping to treat sub-fertility due to polycystic ovarian syndrome (PCOS), a common endocrine disorder in women of reproductive age, resulting from insulin resistance and hormonal imbalances.

One found that using essential oils to balance hormones, herbal treatments and lifestyle changes daily for a six-month period resulted in 85 percent of the female patients successfully overcoming PCOS and 75 percent of the patients being able to naturally conceive.

Ayurveda treatment regimens have also helped women for centuries overcome:

• absent periods (amenorrhea) or infrequent menstruation
• irregular periods
• infrequent or no ovulation
• multiple immature follicles
• increased levels of male hormones
• thinning hair
• excess facial and body hair growth
• various symptoms of PMS, including acne

Is It Safe?

Is Ayurvedic banned in USA? No, it’s considered a complementary and alternative system of medicine.

Considering Ayurvedic medicine has been practiced for thousands of years, it’s generally considered to be very safe. However, there is some concern over the risk of toxicity when using certain Ayurveda formulations and herbs, which are not closely regulated and may possibly contain harmful substances like heavy metals.

It’s important to find a reliable Ayurvedic practitioner who has completed formal training, especially if the practitioner recommends herbs or other natural medicines for you to try. Always purchase preparations from a reputable source.

Keep in mind that the U.S. Food and Drug Administration does not regulate Ayurvedic products and states that some may be “potentially harmful” due to contamination, such as with lead and mercury.

To prevent adverse effects, don’t use Ayurvedic medicine to postpone seeing a conventional health care provider. Talk to your doctor about any Ayurvedic products you intend to use if you take medications.

For more information on finding a practitioner who has credentials, see the NCCIH fact sheet for credentialing, licensing and education.

Conclusion

• Ayurvedic medicine is an ancient Indian medical system that is based on natural and holistic approaches to promoting physical and mental health. Today it’s considered a complementary/alternative practice in countries such as the U.S.
• What does Ayurveda practice? It takes into account bio-individuality and a patient’s entire body-mind-spirit connection. According to Ayurvedic medicine, everyone is unique in terms of his or her individual balance between three energy (or personality) types called doshas.
• Ayurvedic practitioners use a well-balanced healthy diet, lifestyle changes, stress relief and various herbal remedies to treat all sorts of conditions by helping bring the body back into balance.
• This system may help treat issues such as arthritis, diabetes, inflammatory bowel disease, hormonal imbalances, autoimmune conditions, anxiety or depression, allergies, fatigue, and high blood pressure and cholesterol.

The post What Is Ayurveda? Ayurvedic Medicine Benefits, Doshas, Treatment & More appeared first on Dr. Axe.

Sensory deprivation tank float centers are popping up all over the United States and Europe, especially in urban areas where the demand for holistic healing surges. According to annual official Float Tank Industry reports, the U.S. was home to more than 300 float centers in 2015, up from about 85 in 2011, and the trend continues to grow.

Whether referred to as sensory deprivation tanks, float tanks or simply as “floating,” deprivation therapy treatments have earned a reputation for naturally easing many ailments.

Floaters report sensory deprivation tank benefits that include reduced insomnia, anxiety and depression, plus relief from chronic pain and even addictions. The beauty in all of this: These reported benefits are possible without a doctor’s visit, breaking a sweat or filling any prescriptions.

What Is a Sensory Deprivation Tank?

Sensory deprivation is achieved through floating in a type of isolation tank that cuts off all sources of sensory experience: sound, sight, smell and touch.

Another way that floating is referred to in research studies is “restricted environmental stimulation technique,” or floating-REST.

What does floating in a deprivation tank do — or feel like? Proponents of floating told the the New York Times that a session can make you practically feel like an astronaut, saying “it’s something you can never experience otherwise.”

Float tanks (or sensory deprivation chambers) that are used for inducing sensory deprivation are filled with water that is almost the exact same temperature as the floater’s body, along with high amounts of Epsom salt (made from magnesium sulphate). The salts allow you to remain restfully floating at the water’s surface in complete silence and stillness.

During the entire session, floaters generally feel light and peaceful, without needing to exert any effort to stay afloat.

What are sensory deprivation tanks used for? As you’ll learn below, the main purpose of flotation-REST is eliciting a positive effect on physiology, including lowering levels of cortisol, reducing blood pressure and promoting positive feelings of well-being.

Studies show that increased mindfulness and decreased stress during float session reduce markers of bodily distress syndrome (BDS), aka symptoms caused by chronic stress. Researchers often use the term “BDS” to describe negative physiological changes that take place when someone is under a lot of stress. These BDS signs are now tied to things like fibromyalgia symptoms, chronic fatigue syndrome and somatization disorder.

History of Floating:

Although the benefits of float tanks only recently garnered lots of buzz, they’ve actually been around since the 1950s and used in Europe on and off since the ’70s.

At the time of sensory deprivation tank creation, psychoanalytic researchers and neuroscientists used the tanks mainly to test effects on things like creativity, connection to others and concentration.

Some report that float tanks can actually bring about a “psychedelic experience.” Over the last few decades, esoteric communities promote floating as a way to promote “spiritual awakeness,” emotional breakthroughs and enhanced clarity of mind.

While these benefits are difficult to prove, research published in the Journal of Complementary & Behavioral Medicine now suggests that sensory deprivation may actually work by reducing the body’s stress response, inducing deep relaxation and quieting mental chatter.

A slew of research now shows that “floatation therapy” is an effective, noninvasive method for treating stress-related illnesses and pain, more so than a placebo or even many other methods currently used in complementary medicine.

Benefits

1. More ‘Mindfulness’ and Reduced Stress

The 2014 Journal of Complementary & Behavioral Medicine study mentioned above, which tested the effects of sensory deprivation on markers of quality of life in 65 adult patients as part of a cooperative health project, found a significant correlation between “altered states of consciousness during the relaxation in the flotation tank” and “mindfulness in daily life.”

Scientists randomized study participants to either a wait list control group or a flotation tank treatment group. The sensory deprivation tank group participated in a seven-week flotation program, consisting of a total of 12 float sessions.

After being tested for measures of psychological and physiological well-being — including variables like stress, energy, depression, anxiety, optimism, pain, sleep quality and mindfulness — results showed significant reductions in:

• Stress responses
• Depression symptoms
• Anxiety
• Pain

Scientists also observed improvements in general optimism, sleep quality and “mindful presence” (or awareness) during the study.

2. Reduced Anxiety and Depression

In 2016, researchers from the Department of Psychology at Karlstad University in Sweden tested the effects of sensory deprivation tank floating on symptoms of anxiety disorders, including general anxiety disorder (GAD), which remains one of the most challenging mental health problems to treat. Study findings showed that GAD symptomatology significantly changed for the better for the 12-session float group over a four-month period.

In fact, 37 percent of participants in the float-treatment group reached full remission from GAD symptoms at post-treatment, while the majority experienced at least some significant beneficial effects related to sleep difficulties, problems with emotional regulation and depression. All improved outcome variables at post-treatment, except for certain symptoms of depression, remained at the six-month follow-up point after the study. No negative effects surfaced in the floaters.

3. Improved Energy and Work Productivity

Stress-related illnesses now top the most common reasons for reduced productivity at work, employees using sick days, lost sleep and employee fatigue. Problems attributed to stress include mental fatigue (also called “brain fog“), lack of concentration, burnout syndrome, migraines or tension headaches, and digestive or gastric complaints.

Facing these daunting stats, more employers are offering complimentary floating sessions or similar approaches, like breaks for meditation, in order to keep stress levels low.

While stress reduction is a common doctor’s recommendation for patients who are already dealing with these problems, it seems to be most helpful when stress is prevented or managed before it reaches damaging levels. There’s evidence that sensory deprivation floating is now considered a cost-effective, natural and helpful stress-preventative method for decreasing potential sick-leave absences and increasing general well-being in the workplace.

4. Less Pain

Several studies, as well as patient testimonials, suggest float tanks could serve as natural painkillers. The primary way that floating helps ease pain is through evoking a relaxation response, which eases tense muscles and helps improve rest and recovery.

One study examining the effects of placebo treatments versus flotation tank therapy found that floating sessions reduced stress-related muscular pain in patients diagnosed with “burnout depression.”

The patients treated with this flotation-restricted environmental stimulation technique for six to 12 weeks exhibited less pain, lower blood pressure levels, less anxiety and depression, reduced feelings of stress and negativity, and increased happiness/optimism, energy and positive affectivity.

5. Help Overcoming Addictions

A study from the ’90s aimed at identifying the effectiveness of sensory deprivation on reducing addiction found that “REST is a versatile, cost-effective treatment modality with demonstrated effectiveness in modifying some addictive behaviors, and has promising applications with others.”

Interestingly, patients addicted to nicotine, alcohol or drugs generally saw improvements associated with refocusing the mind or rebalancing the various physical and mental effects of stress.

According to science, sensory deprivation helps patients overcome addictions by:

• Induction of a general relaxation response
• Serenity and relief by non-chemical means
• Internal refocusing to concentrate on personal problems
• Disruption of habits through removal of trigger cues and response possibilities
• Increased feelings of control over addictive behaviors
• Enhanced learning processes

Research findings related to treating addictive behaviors with REST now support its use for:

• Quitting smoking
• Overeating
• Alcohol consumption
• Drug misuse

The most support for floating involves smoking cessation help, while many believe more research is needed overall to recommend floating for other drug problems.

How Does It Work?

What does sensory deprivation do? Sensory deprivation tanks help induce a deep state of relaxation (also called a “relaxation response” or RR) by turning down the body’s “fight or flight” stress response.

Evoking a natural relaxation response is considered an effective remedy for stress-related symptoms because it activates the parasympathetic nervous system, while at the same time decreasing activity of the sympathetic nervous system.

Essentially, floating helps lower cortisol levels and calm the nervous system, bringing the immune and hormonal systems back into balance.

Studies show that self deprivation sessions can help lower the heart rate, normalize blood pressure levels, restore a normal breathing rate (respiratory frequency) and normalize digestive functions.

In stressful or busy situations, we’re best able to induce a relaxation response by decreasing sensory input and bodily movements as much as possible. During a flotation therapy session, nearly all incoming stimuli and sensations are reduced or completely eliminated.

There is no music playing, no guided meditation or directions, and nothing else to hear besides your own breath. There are no lights — tanks are kept very dark.

Floaters don’t even feel water on the skin because it’s heated to nearly exact skin temperature.

Can you sleep in a sensory deprivation tank? While it’s possible, this is not the purpose.

Time in a sensory deprivation tank is similar to solo or guided meditation in that the mind tends to become very peaceful, allowing stress to melt away, but you remain awake.

Who Should Try Floating?

Floating enthusiasts told the New York Times that anyone looking to “stretch their artistic, spiritual and even athletic boundaries” can benefit from floating. After reviewing participants’ reports regarding floating’s effects, researchers even concluded this:

“Many of the participants had been using a range of different methods to reduce pain, stress and other individual health issues prior to floating. Medicines, yoga, massage and physiotherapy were some of the treatments mentioned, and never had they so successfully been relieved from pain, tension, stress, etc.”

Those looking for more of a scientifically supported reason to try floating will be happy to know it’s backed up by much ongoing research. Although there’s still lots to learn regarding the physiological effects of sensory deprivation, floating is believed to potentially help alleviate all sorts of stress-related problems, like:

• Mood-related disorders and symptoms of depression or anxiety
• Addictions or symptoms of withdrawal
• Headaches
• Low immune function
• “Burnout” and frequent sick days among employees
• Chronic fatigue and low energy
• Jet lag
• Trouble focusing, restlessness, distractions or brain fog
• Chronic pain and muscle tension, often tied to high stress levels
• Difficulty sleeping or insomnia

Cost

Sensory deprivation tank costs depend on factors like the type of facility you visit, length of sessions and how many sessions you purchase.

Most one -to two-hour sessions cost anywhere from $30 to $150. Many places offer float packages, helping keep costs down in exchange for committing to a certain number of floats up front.

Sensory deprivation tank prices can be high in some states, so shop around different facilities, and ask about intro offers.

Here’s what else you can expect if you decide to try a sensory deprivation floating session:

• Most people choose to float for about 45 minutes to two hours. However, some go for even longer, up to eight hours if they visit a float lab where they can sleep in the float tank overnight.
• People have the option to leave the tank early if they feel uneasy. However, most experts suggest that you try to wait out the duration of at least your first session to experience and embrace all of the different feelings that may come up.
• The deprivation tanks themselves are big enough to fit your body when lying down flat, but don’t leave too much room for moving around. Most are about the size of a “large coffin,” which can leave some people feeling confined and uneasy.
• Tanks hold about 10 inches of water and about 1,000 pounds of dissolved Epsom salt. The salt is what allows for floating in water without effort. The floater stays elevated during the session without needing to swim or tread.
• In case you’re wondering, floating for one to two hours in a salt tank isn’t bad for your skin, and you won’t get wrinkly or cold. The water stays the same temperature as your body, adding to the “deprivation” feeling. Most say that their hair and skin feels soft afterward, not dried out like you may expect.

Risks and Side Effects

Although most who try sensory deprivation tanks report really enjoying the experience with no unwanted side effects, not all do. Some facilities may lack proper sanitation, including reports of moldy tanks, off-putting smells and dirty tank water.

Depending on your personality and how well you deal with feeling isolated inside small, closed spaces, it’s also possible that you could feel even more anxious or restless during a float session. If you find it hard to stay in small spaces without feeling tense, like crowded subways or packed cars, you may not like how floating feels.

• To avoid potentially becoming sick or catching something like a fungal infection, do your research, and be sure to visit a facility with strong reviews and recommendations.
• Also check on the facilities’ guidelines for hygiene and cleanliness. Shower after floating, and wash all clothes that you may wear during a session.
• If you’re unsure of how you’ll react to isolation and deprivation, aim to do a shorter session at first, just 30 to 60 minutes.
• Never stop taking any medications or attempt to self-treat any physical or mental problem without discussing this with your doctor first.
• Can you drown in a sensory deprivation tank? This is very unlikely, although not impossible, because the tanks are very shallow, similar to a bathtub. However, children shouldn’t be left alone in a tank for this reason.

Conclusion

• Sensory deprivation tanks are also called float tanks, floating-REST or simply “floating.”
• Floating research suggests that sensory deprivation tank benefits include helping those with muscular pains, anxiety, trouble concentrating, depression, trouble sleeping, burnout, addictions and fatigue.
• Sessions work by reducing all sources of incoming stimuli, helping floaters reduce stress, enter a deep state of relaxation and calm the nervous system. This helps increase immune function and regulates output of stress hormones like cortisol.
• Sensory deprivation tank experiences are very unlikely to cause negative side effects, but if you feel anxious in enclosed, dark areas, it may not be for you.

The post Sensory Deprivation Tank Science: How ‘Floating’ Works & Proven Benefits appeared first on Dr. Axe.

Adding to the ever-expanding list of ways to unwind and practice self-care is the use of a singing bowl or sound bath to boost relaxation. Some say that this practice actually dates back thousands of years but only recently has experienced a surge due to mindfulness meditation and yoga becoming much more mainstream.

You can think of a sound bath as one form of “energy healing,” similar to how music is used for its therapeutic, mood-altering effects. Because singing bowls/sound baths can help quiet the mind, improve focus and make you feel more relaxed, their use can lead to a range of health improvements — such as better digestion, concentration, moods and sleep.

What Is a Sound Bath?

A sound bath is meditative experience in which you listen to ambient sounds caused by signing/chanting, singing bowls, chimes, gongs, drums and cymbals. Many of the sounds you’d hear during a sound both are vibrations produced by traditional metal bowls or other tools that are played by instructors (or “sound therapists”).

During the experience, attendees usually lay down (in the yoga pose savasana or corpse pose) or sit in a comfortable position, such as on a meditation cushion or yoga mat. They “bathe” in the sounds in the environment in order to keep their attention fixated on the present moment, much like during other types of meditations.

Sound baths are intended to be deeply relaxing and can also lead to other benefits, like “self discovery” and insight. Some practitioners describe the experience of attending a sound bath as a “journey of self healing.”

Attending this type of meditation class can help put you in a deep meditative state, which can lead to reduced stress, greater sense of peace and other mental health benefits.

There’s some speculation over the exact origin of sound baths and singing bowls. Some believe they are ancient practices that date back at least 2,000 years that originated among monks and other meditation practitioners living in Tibet — however there isn’t much solid evidence showing that this is actually true.

In fact according to some sources, singing bowls may actually be “Western inventions” that didn’t gain a following until the 1970s.

The truth is, no one knows for sure where they originated and when — we only know that as meditation, yoga and Eastern religion practices spread around the globe in the late 1900s, the use of singing bowls did too.

Tools (What Is a Singing Bowl?)

A singing bowl is an inverted bell that vibrates to make sound. It’s the type of instrument that is most often used in sound baths in Western countries.

Singing bowls and bells are typically bowl-shaped, made out of metal/bronze or crystal, and come in many different sizes, with bigger bowls producing deeper and louder vibrations and sounds.

According to the Ohm Store website, traditional “Tibetan Singing Bowls” go by many names:

Over the millennia, they have been humbly referred to as a: singing bowl, himalayan bowl, singing bell, standing bell, meditation bell, sound bowl, vibration bowl and many others.

What is a singing bowl used for? Historically, singing bowls have been primarily used to help improve focus during meditation and chanting practices.

Today they are also used in yoga classes, group meditation classes and for relaxation purposes to help bring people’s attention to the present moment and for their relaxing qualities.

How does a singing bowl work exactly?

Compared to other forms of meditation, there have been limited scientific studies focused on the use of meditation bowls and sound baths. Those that have been conducted have found they can help relax the body and essentially take someone out of “fight or flight” by combatting a stress response.

According to yogic philosophy, sound baths are also used to help “balance the chakras by utilizing specific sound vibrations” (although this concept is not one that’s been proven scientifically).

Instructors usually play singing bowls in a way that causes them to produce repetitive notes at different frequencies. These sound like long vibrations that eventually become softer as they fade out.

The cool thing about singing bowls is that each one produces a unique sound based on the bowl’s history, shape, size, weight and dimensions.

As one sound therapist explained to Allure magazine:

“By using particular combinations of rhythms and frequencies, it is possible to shift our normal beta state (alert, concentrating, reacting) to an alpha (creative, relaxed), and even theta (meditative state) and delta (deep sleep; where restoring and healing can occur).”

By bringing your focus to the “here and now” and to sounds in your environment and away from your own thoughts, you’re better able to let go of whatever is on your mind. Breathing exercises are also often used to help you settle into the practice and relax more easily, sometimes as well as stretching/yoga.

Benefits/Uses

What are the benefits of a sound bath? Based on its ability to help fight the negative effects of stress, sound bath and singing bowl benefits can include:

• Calming the nervous system, helping you to cope with symptoms tied to chronic stress
• Improving your mood and decreasing depression and anxiety symptoms
• Deepening meditation and focus
• Boosting creativity and decision-making
• Helping with management of chronic pain
• Improving sleep and reducing insomnia
• Supporting cardiovascular and digestive health

The reason that sound baths (and music therapy and other types of “sound therapies”) are capable of leading to health improvements is due to how they affect the parasympathetic nervous system, which helps you cope with stress and keeps you in balance (homeostasis).

Here’s a bit more about some of the main benefits of sound baths:

1. Can Help Enhance Meditation/Focus

Like other forms of meditation, sound baths emphasize focused concentration and mindfulness (moment-to-moment, non-judgmental awareness).

If you find it hard to meditate or relax because you can’t easily “turn off your brain,” then this type of practice is a good option for you. The vibrations, chants and other sounds you hear during a sound bath help quiet the distractions going on in your physical environment and in your mind, allowing you to relax and focus more easily.

A sound bath can even mimic the peaceful state of mind you would achieve in a float tank, in which you experience sensory deprivation. The resonant frequencies produced by singing bowls and other instruments are subtle distractions that may actually alter your brain waves in a way that promotes a calm, meditative state of mind.

A 2018 study uncovered evidence that people recovering from cancer who were part of a Tibetan Sound Meditation group performed better on a verbal memory test, short-term memory and processing speed task, and improved in cognitive function and abilities, mental health and spirituality scores at the end of treatment.

2. May Lift Your Mood

One observational study found that singing bowl meditation “may be a feasible low-cost low technology intervention for reducing feelings of tension, anxiety, and depression, and increasing spiritual well-being. This meditation type may be especially useful in decreasing tension in individuals who have not previously practiced this form of meditation.”

3. Can Aid Digestion

By reducing the release of stress hormones, such as cortisol, and helping you feel calmer, meditative practices can improve metabolic processes and digestion. Due to the “gut brain connection,” by feeling less stressed overall you may deal with fewer symptoms like indigestion, lack of appetite, diarrhea and constipation.

4. Can Help Improve Sleep

Sleep requires you to be in a relaxed, restorative state, which is what sound baths can provide. The more you practice relaxing your body and letting your thoughts pass, the easier it should be over time to drift off into restful sleep when the time is right.

5. May Help Improve Blood Pressure

By incorporating a regular meditative practice into your routine, you can help support hormonal balance, cardiovascular function and even immune system function.

A 2014 study published in the American Journal of Health Promotion found that when people participated in relaxation sessions that included an introduction with 12 minutes of Himalayan singing bowls they experienced a greater reduction in systolic blood pressure and heart rate compared to sitting in silence before a directed relaxation session.

The researchers concluded that singing bowls may be used as an adjunct to directed relaxation session to produce positive physiological and psychological responses, including among adults with hypertension.

6. Can Help You Cope with Pain

Stress tends to only make pain worse, such as by increasing tension and inflammation, which is why stress-relieving practices can help you cope with chronic pain.

One study found that adults who used “vibroacoustic sound therapy” (singing bowls) experienced a significant decrease in stress perception and pain intensity compared to adults who were placed in a placebo group. Another study demonstrated that sound stimulation therapy can help those with fibromyalgia better cope with discomfort.

How to Do It

If you’re using a singing bowl at home, here are some basic instructions:

• Use a mallet to press in a slow, circular motion against the bowl’s outside edge or rim. Try using your whole arm when using bigger bowls in order to create a full vibration.
• You can also make sounds by gently striking the inside of the bowl. It might take some practice, but you’re looking for clear, bright sounds.

If you’ve never tried a sound bath before and are interested in attending a session, look for one at local yoga and meditation studios and event spaces. You’re most likely to find sessions held in bigger cities that have many yoga and meditation studios.

Here are some tips for beginners who are attending a sound bath/using a singing bowl:

• Bring a yoga mat, cushion or towel to help you get into a comfortable position.
• What do you wear to a sound bath? Wear comfortable clothing that won’t cause restriction in movement, pinching or anything else that will be distracting.
• Start the practice with some breathing exercises, which help calm your body and thought. Then try to keep your focus on the sounds in your environment, as well as your breath, to help your mind from following thoughts.
• At one point you might start to feel like you’re going to fall sleep. This isn’t necessarily a bad thing, but try to remain fully aware of your surroundings as much as possible until you drift off.
• While sound baths are usually in-person experiences, you can use a sound bath app or meditation app, recording, or YouTube video if attending a session in person isn’t an option for you.

Below are answers to some other common questions you might have about getting started with sound baths and singing bowls:

How long is a sound bath?

This depends on where you do it, who’s leading it and the exact type of sound bath.

Some sound bath ceremonies can last for several hours. Shorter sessions might be about 45 to 90 minutes, much like a yoga class.

Each class/experience is a bit different depending on who instructors it, much like a yoga class. You might want to ask questions about the length and other details beforehand.

How much does a singing bowl and sound bath cost?

This depends a lot on the specific bowl, the size and where/how it’s made. Look for singing bowls at meditation shops, some yoga studios or online.

They can cost between $30 and $150 depending on the type. Very large, antique bowls may even cost thousands of dollars.

A group sound bath session typically costs between $30 to $65. If you do a private session, it will probably cost a bit more.

You may be able to find free workshops at places like local yoga or meditation studios.

Can you put water in a singing bowl?

Yes, you can add water to your bowl to produce a different type of sound. Pour enough water to fill the bowl about halfway.

Create sound by circling the rim a few times. If you look closely you’ll even see ripples of water.

Risks and Side Effects

Just like with meditation, there isn’t much risk involved in giving sound baths and singing bowls a try. You might find that you feel frustrated, restless or bored for the first 20 o 30 minutes while you “settle in,” but this is common and usually gets better the longer you practice.

While there aren’t many dangers involved with the use of singing bowls, you’re most likely to get the most benefits if you begin by practicing with a teacher or therapist.

Conclusion

• What is a sound bath? It’s a type of sound healing practice and meditative experience in which you listen to ambient sounds caused by signing/chanting, singing bowls, chimes, gongs, drums and cymbals.
• A singing bowl is a type of meditation bowl that dates back thousands of years to Tibet. Historically, Tibetan singing bowls have been primarily used to help improve focus during meditation and chanting practices.
• Benefits associated with this practice are similar to those of meditation and yoga. They can include reducing stress and pain, improving digestion and sleep, and supporting cardiovascular, cognitive and immune system functions.
• The way that singing bowls and sound baths work is by helping give you a point of focus so you can quiet your mind and let your thoughts go. This activates your parasympathetic nervous system and helps you feel more relaxed, restored and introspective.

The post Singing Bowl and Sound Bath Benefits for Stress Relief & More appeared first on Dr. Axe.

When you hear ozone therapy, you may wonder how a gas in the Earth’s atmosphere can possibly serve as a therapeutic agent. There’s plenty of skepticism surrounding this type of alternative medicine, but research suggests that by supplying potent oxygen, ozone benefits are the real thing.

That said, ozone is an unstable molecule, and there are certainly risks when using it therapeutically. The U.S. Food and Drug Administration has concluded that it has no known useful medical application, though there are studies that suggest otherwise.

So what’s the deal with ozone therapy? Is it an under-researched, but potentially impressive agent, or should you steer clear of this type of therapy altogether?

What Is Ozone Therapy?

Ozone therapy involves of the use of ozone (O3), a potent form of oxygen, as a disinfectant agent that’s introduced into affected areas of the body. The color gas is used to improve oxygen intake and boost the immune system response.

Ozone is the strongest naturally occurring oxidant. It’s produced in nature by lightning and ultraviolet irradiation.

Medical ozone is made by passing medical-grade oxygen through the ozone discharge, resulting in a gas mixture of 1 percent to 5 percent ozone and 95 percent to 99 percent oxygen.

Ozone therapy isn’t approved by the FDA, so as of now it can’t be performed in the United States by health care practitioners. There are some researchers and doctors who support its use for certain medical conditions, although more human clinical trials are needed to navigate its safety and efficacy.

How It Works/Uses

Medical ozone is used to reduce the harmful effects of bacteria, viruses, fungi, yeast and protozoa. It’s used to disinfect and treat diseases that are caused by these invaders.

It works by disrupting bacterial and fungal cell growth and virus-to-cell contact through oxidation.

Cells that are vulnerable to invasion by foreign pathogens, like viruses, are also susceptible to oxidation, which is exactly how ozone works to disrupt their growth, eliminate them and allow for the replacement of healthy cells.

The basic function of ozone is to protect humans from the dangerous effects of UV radiation. It occurs naturally on Earth, in concentrations that are perfectly compatible with life.

Although the gas has dangerous effects, researchers have explored its therapeutic potential.

How is ozone therapy administered? In medicine, controlled therapeutic doses are used in several ways, but it’s not ingested or inhaled.

While in a gaseous state, ozone uses include:

• Direct injection: Ozone gas is used intravenously to treat internal organs and oxygenate blood. Intramuscular injections are also common.
• Autohemotransfusion: This form of ozone therapy involves drawing blood from the body, mixing it with ozone gas and then reinfusing the oxygenated blood.
• Rectal insufflation: This method is done by introducing ozone gas through the rectum so it can enter the colon and bloodstream.
• Skin exposure: Ozone gas is used on the skin through a sealed bag or medical chamber, much like hyperbaric oxygen therapy.

Potential Health Benefits

Research indicates that diseases and health issue that are sometimes treated with ozone therapy include:

• infected wounds
• diabetic foot
• viral diseases
• SARS
• AIDS
• circulatory disorders
• peripheral vascular disease
• breathing disorders
• macular degeneration
• rheumatism/arthritis
• cancer

1. Works as Antibacterial and Antifungal Agent

Studies display that ozone works as an antibacterial agent that’s used to treat oral infections and wounds. When bacteria are exposed to ozone, the phospholipids and lipoproteins that are inside the bacterial cell envelope are oxidized and reduced.

This works on fungal cell walls similarly, allowing ozone to inhibit fungal growth by interfering with its reproductive cycle.

2. Enhances Immune Responses

Ozone therapy works to prevent inflammatory responses caused by pathogens. Studies show that it significantly decreases proinflammatory cytokines without causing toxicity or severe side effects.

It also activates the immune system and is used as a disinfectant to treat disease.

3. Increases Antioxidant Production

Ozone therapy works to increase the endogenous production of antioxidants, which allows it to increase oxidation and support immune function. Research indicates that by increasing antioxidant production, ozone supports wound healing and fights infections.

4. Supports Wound Healing

Ozone therapy can enhance circulation, destroy microorganisms, including bacteria and viruses, enhance oxygen delivery and modulate the immune system. For these reasons, it’s used as an alternative therapy for wound healing and diabetic foot.

Is It Safe?

Ozone therapy does attract plenty of skepticism as an alternative medicine because it has an unstable molecular structure.

Is ozone therapy bad for you? Researchers agree that the toxicity of ozone depends on the concentration and administration to the appropriate site.

In other words, if it’s not used properly, it can certainly be dangerous.

A major issue with ozone is the damage it can do when inhaled into the lungs. It increases airway resistance significantly, without changing the elasticity of the lung, leading to serious issues like:

• shortness of breath
• swelling of blood vessels
• poor circulation
• risk of stroke and heart problems

Direct contact with the eyes, ozone injections and rectum exposure also have the risk of side effects. If ozone is inhaled, it can cause irritation, burning, coughing, headaches and nausea.

In some states, ozone therapy is not approved for use by physicians and naturopathic practitioners. It’s not approved or regulated by the FDA because there aren’t enough long-term human studies to prove its safety and efficacy.

Risks and Side Effects

The risks and side effects of ozone therapy come from its unpredictable nature. The gas is unstable, and with the wrong dose or administration, it can cause toxicity.

Exposure to high levels of ozone gas can damage red blood cells and lung function. There are also potential dangers to using ozone injections, and more human trials are needed to understand its safety.

Ozone therapy is not a common treatment modality, but it is used in some cases. To reduce the risk of side effects, be sure that your health care provider is well-trained.

Talk to your doctor about the potential health risks before treatment.

Conclusion

• Ozone therapy is the use of gaseous ozone to aid wound healing, oxygenation and serious infections. The evidence on this form of alternative medicine is lacking, but some researchers praise its therapeutic potential.
• The use of medical ozone is not approved by the FDA because it’s considered a toxic gas with no known useful medical application.
• There are many forms of ozone, including ozonated water, autohemotherapy, IV ozone therapy, and ozone chambers. These practices come with potential dangers, including toxicity, loss of lung capacity and heart issues.

The post Ozone Therapy: Should It Be Approved for Medicinal Use? appeared first on Dr. Axe.

According to Good Therapy website, psychodynamic therapy was developed as a “simpler, less-lengthy alternative to psychoanalysis.” Never heard of this approach before and wondering, “What is psychodynamic therapy?”

In simple terms, it’s a way of interpreting a client’s past in order to understand how it affects his or her present moods and behaviors.

Someone’s past is considered the foundation and formation of that person’s psychological processes, so gaining insight into one’s earlier experiences can help explain why she or he is dealing with certain symptoms, such as depression, and what that person can do to improve his or her coping skills.

What Is Psychodynamic Therapy?

The definition of psychodynamic therapy (also called insight-oriented therapy) is “a form of therapy that focuses on unconscious processes as they are manifested in a person’s present behavior.”

The psychodynamic approach involves a client and therapist examining unresolved conflicts from the client’s past that have contributed to unwanted thought patterns, habits and symptoms.

These “past conflicts” often include dysfunctional relationships, often during childhood, which may lead to problems such as addictions and depression.

Psychodynamic therapy is one form of psychoanalytic therapy (or talk therapy between a therapist and patient). Compared to other forms of psychoanalytic therapy, it usually requires less frequency and number of sessions in order to help a patient reach her or his goals.

Something else that makes it stand apart is that it it focuses on mental/emotional experiences, rather just symptoms and behaviors.

Related: What Is Art Therapy? Benefits & How It’s Used to Help Heal

Types

It’s possible to practice psychodynamic therapy in a group or family setting, as a couple, or as an individual.

Some clients use this approach with their therapists for only a short period of time, while others rely on it as a long-term therapy approach spanning several years or more.

Psychodynamic therapy is actually considered a category of therapies rather than a single type.

Here are some psychodynamic therapy examples and approaches that therapists use:

• Brief PDT, which is generally conducted over the course of only a few sessions. This may be used to help victims of rape, accidents, terrorism or other situation.
• Psychodynamic family therapy, used to help resolve conflicts.
• Open dialogue therapy, in which information is freely shared by the client.
• Music therapy, in which clients expresses themselves through use of music or another form of art, sometimes while also talking.
• Journaling/writing to share emotions, fears, thoughts, etc.

Goals/How It Works

What is psychodynamic therapy used for? The primary goals of psychodynamic therapy is to improve a client’s self-awareness and understanding of how the past has influenced current behavior.

A client might wish to change an aspect of her or his identity, personal narrative or personality or to give up unwanted habits. It’s believed that this can happen more easily when the therapist helps the client reveal unconscious content of his/her psyche.

What is a psychodynamic approach exactly, and how does it work?

• During  a session a therapist and client discuss the client’s emotions, thoughts, early-life experiences and beliefs. This is done via open-ended dialogue and questions.
• Part of the process is recognizing, acknowledging, understanding, expressing and overcoming negative and contradictory feelings and repressed emotions.
• The patient commits to deeply exploring and analyzing earlier experiences in order to tie him/her to present emotions and relationship patterns.
• With help from the therapist, the client can change her/his recurring thought patterns and let go of unhelpful defense mechanisms and unhealthy relationships.

Theory, Perspective, Key Concepts

Psychodynamic theory is based on the belief that behavior is influenced by unconscious thought. This theory is the basis for the “Psychodynamic Diagnostic Manual” (PDM), which was released in 2006 and is used as an alternative to the “Diagnostic and Statistical Manual” (DSM).

The key difference the DSM and PDM is that DSM focuses on observable symptoms associated with mental health conditions, while the PDM describes subjective experiences.

What are the key features of psychodynamic approach?

• The focus is on the psychological roots of emotional suffering. Self-reflection and self-examination are important concepts for getting to the root of one’s problems.
• PDT theory states that the relationships and circumstances of early life continue to affect people as adults. The relationship between therapist and patient is used as a “a window into problematic relationship patterns in the patient’s life.”
• Uncovering defense mechanisms is also a key concept. These can include denial, repression and rationalization, which can contribute to relationship troubles and addictive behaviors.

Benefits/Uses

Is psychodynamic therapy effective? According to the American Psychological Association, research has shown that psychoanalytic theory can be clinically applied to a wide range of psychological disorders, including:

• Depression
• Anxiety
• Personality disorders
• Addictions/substance abuse
• Social anxiety disorder/difficulty forming or maintaining personal relationships
• Eating disorders
• Panic disorders
• Post-traumatic stress disorder (PTSD)
• Physical ailments, such as chronic pain

1. May Help Reduce Depression and Anxiety

PDT sessions can lead to increased self-esteem and self-compassion, better use of one’s skills/talents and coping abilities, improved relationships, and healthier habits — all of which can help to reduce depression and anxiety symptoms.

A meta-analysis by the Cochrane Collaboration that included data from 33 studies demonstrated hat short-term psychodynamic therapy significantly improved patients’ depression and anxiety symptoms, with modest to moderate clinical benefits.

The analysis included patients with a variety of problems with emotional regulation, including those with general, somatic, anxiety and depressive symptoms, as well as interpersonal problems and social adjustment. In all outcome categories, patients saw significantly greater improvement in the treatment versus the control groups.

When patients were assessed nine months or more after treatment ended, it was found that many experienced lasting psychological changes.

2. Can Help Improve Social Functioning

A meta-analysis published in Archives of General Psychiatry that included 17 randomized controlled trials found evidence that PDT was significantly more effective than a control and just as effective as other types of psychotherapy, such as cognitive behavioral therapy, for supporting those with a variety of psychiatric symptoms and poor social functioning.

3. Could Improve Personality Traits and Relationships

American Psychologist published findings from one meta-analyses comprising 160 studies focused on psychodynamic therapy, featuring more than 1,400 patients with a range of mental health problems. Researchers found substantial treatment benefits, even among patients with personality disorders — considered to be deeply ingrained maladaptive traits that are commonly difficult to treat.

It was found that psychodynamic psychotherapy “sets in motion psychological processes that lead to ongoing change, even after therapy has ended.” With the therapist’s help, patients are able to practice self-exploration, examine their own emotional blind spots and better understand relationship patterns so they can be improved.

What to Expect

During a PDT session, here’s what typically takes place:

• Therapists lead the discussion but usually work with clients to first identify a focus/goal and important issues, which helps create structure for the sessions. Having a clear focus makes it possible to do interpretive work in a relatively short time.
• The client/patient speaks freely and openly to the therapist about anything that comes to mind, including current issues, fears, desires, dreams and fantasies.
• Session normally last about one hour. Frequency is typically once or twice per week, as opposed to three to five days a week with traditional psychoanalysis. Many people are able to attend PDT sessions for a shorter amount of time than other psychoanalytic sessions, although six months to one year (or more) of treatment may still be needed.
• Research shows that patients often experience ongoing improvements after therapy has ended, although follow-up sessions can still be beneficial.

Most therapists do not exclusively practice PDT but rather incorporate it into other therapeutic approaches. You can expect that your therapist may combine PDT theories with psychological techniques used in cognitive behavioral therapy (CBT) or other approaches.

Tips/Techniques

PDT therapists use certain techniques to help clients connect the dots between their past experiences and their current problems.

Psychodynamic therapy techniques and those used in CBT have a number of things in common. CBT seeks to change conscious thoughts and observable behaviors that are destructive.

The firsts step in achieving this is making patients more aware of their own thoughts and behaviors, which is also a focus of PDT.

One distinction between CBT and PDT is that CBT focuses on thoughts and beliefs more, while PDT encourages a patient to explore and talk about emotions more.

Therapists use some of the following techniques to help facilitate PDT sessions:

• Talking openly about about automatic ways of thinking and life patterns that once seemed inevitable or uncontrollable, so they can be reconsidered. Speaking “openly” means discussing anything that comes to mind in an unstructured, uncensored way, which provides access to thoughts and feelings that might otherwise remain outside of awareness.
• “Free association” practices, in which the therapist reads a list of words and the client responds immediately with the first word that comes to mind.
• Identifying new choices and options for existing problems, perhaps by journaling and writing them down.
• Identifying ways in which the client avoids distressing thoughts and feelings, including defense mechanisms that are used. A therapist will often redirect the attention of patients to issues they are avoiding.
• Considering ways that the client can be more flexible and adaptive, perhaps by discussing news ways of coping in difficult situations.
• Role-playing situations so the client can better understand how she/he contributes to relationship patterns.
• Use of Rorschach inkblots, which the therapist presents as the client freely describes what he/she sees.
• Dream analysis to open up discussion about patterns, fears, etc.

Risks and Side Effects

Because a “therapeutic alliance” between client and provider is to important in PDT, it’s crucial to find a therapist who is knowledgeable and properly trained.

Be sure to work with a therapist whom you both feel comfortable with and who is trained specifically in this type of therapy, perhaps as well as CBT. Look for a provider who is licensed, experienced in social work, a psychotherapist or other mental health or medical professional with advanced training in psychoanalysis.

One challenge with this approach may be the cost, considering that several sessions for at least a few months are needed to show improvements. Although it may not be the most cost-effective way to deal with psychiatric problems, it can teach clients skills that can be used for a lifetime, which is why improvements in symptoms often increase with time.

Conclusion

• What is psychodynamic therapy (PDT)? It’s a form of psychoanalytic therapy that focuses on unconscious processes as they are manifested in a person’s present behavior.
• According to psychodynamic theory, relationships and circumstances of early life continue to affect people as adults. Talking about early-life, unconscious problems can help people find ways to solve them and improve their mental well-being.
• Benefits of PDT can include helping manage depression, anxiety, phobias and addictions.
• The goal of PDT sessions is to become more self-aware of one’s thoughts, feelings, perceptions and experiences. A “therapeutic alliance” between therapist and client allows this to happen.
• Psychodynamic therapy vs. CBT: Which is better? CBT (which seeks to change conscious thoughts and observable behaviors) may be used with PDT since they both work to uncover ingrained beliefs and habits. Both have been shown to be effective and for benefits to last or even increase over time.

The post What Is Psychodynamic Therapy? Types, Techniques & Benefits appeared first on Dr. Axe.

If you’re one of millions of adults who suffers from muscle aches, joint pain and limited mobility due to inflammation, you’re probably aware of just how many natural treatments are now available to help bring you relief.

While many treatments address only symptoms, but not always root causes of pain, certain types of light therapies — specifically class IV laser therapy — can provide more than short-term benefits, as it actually assists the body to help heal itself naturally without drugs or surgery.

For thousands of years, light has been considered a natural, healing source of energy. Today, we know that treatments with technologically-advanced laser devices can lead to beneficial, photochemical changes inside cells.

This process provides therapeutic outcomes including, but not limited to, the reduction and alleviation of pain or inflammation and an increase in blood circulation. The resulting improvement in range of motion and movement are essential to the recovery process.

A number of additional benefits include immunomodulation, promotion of wound healing and tissue regeneration. Laser therapy is known to be very safe, posing little risk for side effects, especially compared to long-term use of pharmaceuticals.

What Is Class IV Laser Therapy?

Low-level laser therapy or cold laser therapy is now referred to as photobiomodulation, to better define treatments from specific lasers that are used for pain relief and healing. Treatments are site specific on one or more areas of the body.

What does photobiomodulation mean, exactly? “PHOTO” means light, “BIO” means life and “MODULATION” means change.

According to the North American Association of Photobiomodulation Therapy (NAALT), Photobiomodulation Therapy is defined as “A form of light therapy that utilizes non-ionizing forms of light sources, including LASERS, LEDs, and broad-band light, in the visible and infrared spectrum.”

The Food and Drug Administration (FDA) has grouped all lasers, for both medical and non- medical uses, into four classifications. “Class IV”  (or class 4) lasers include those that emit power in excess of one Watt. Eye protection is needed when using these lasers to limit reflected light exposure. The majority of scientific, industrial, military and medical lasers fall into this category.

Treatments with this type are laser are performed by positioning its output, using a laser handpiece, either directly on the skin or approximately one-half inch above the surface and surrounding the area of injury and pain.

How Does Class IV Laser Therapy (Photobiomodulation) Work?

Laser therapies stimulate metabolic processes at the cellular level. There are many types of therapy available, depending on the power level, wavelengths and how they interact with the body.

Photobiomodulation is different than laser therapies that have applications in dermatology treatments (like acne) and ophthalmology (eye) procedures.

Photobiomodulation relies on four key parameters of laser technology:

1. The type of light
2. The role of wavelengths
3. The operating modes
4. The power or energy density

Class IV laser devices use laser diodes that are the “engine” of the products. These diodes determine the power level and the wavelength of the light that’s emitted. Recently, new technological developments have resulted in advanced lasers that are high-power, multi- wavelength devices that include red (635nm) and infrared (810nm, 980nm and 1064nm) wavelengths.

A key difference that makes this treatment better than other therapeutic modalities is photobiomodulation provides energy to cells that causes a series of chemical changes, resulting in the body essentially healing itself.

The Photon (light) energy is able to effectively penetrate the skin and underlying structures, accelerating the body’s recovery process. This photochemical mechanism of action triggers a cascade of cellular actions that include:

• Stimulation of ATP
• Stimulation of respiratory chain
•  Increased DNA and RNA synthesis
• Enhanced collagen synthesis
• Increased levels of beta-endorphins and serotonin

FDA Classification as Medical Devices

Class 4 laser therapy is most often administered in a healthcare or medical professional office. Since they are high power devices, class IV lasers have consistently been shown to be clinically effective. They are classified as “Class II medical devices,” another reason they are different than other types of lasers.

What does this classification mean? In the U.S., the Food and Drug Administration (FDA) is the government agency that’s responsible for protecting the public health by regulating consumer products, including food, medications and medical devices.

Class II medical devices “pose a medium risk,” according to the FDA. This category represents 43 percent of all devices and includes a wide variety of devices — from motorized wheelchairs to the Apple Watch ECG app. The reason these lasers pose a risk is mostly due to their power and ability to affect the eyes if not handled properly.

The Center for Devices and Radiological Health (CDRH) is a regulatory bureau within the FDA that has the role of implementing and enforcing the laws and regulations which apply to radiation-producing electronic products. This category includes medical devices that include lasers and light devices. There are three different classifications of medical devices through the FDA and CDRH: Class I, II and III.

Using a device that hasn’t been listed, cleared or approved by the FDA as a medical device can be very dangerous because the device may be unsafe or ineffective. This is why it’s important to do your research, ensuring you’re being treated with a quality-controlled laser.

Potential Benefits

The expanding development of Class IV therapy lasers represents the next generation of light therapy. This type of laser is fairly new on the therapeutic laser scene and gaining interest from doctors who treat a wide variety of conditions. Many have used cold lasers or low-level lasers in the past, with limited or inconsistent clinical outcomes as confirmed in a number of published studies.

Class IV lasers represent a new opportunity for doctors with low-power lasers to add technology that will result in improved outcomes. Doctors that are new to photobiomodulation now have higher confidence levels and enhanced incentives to add this “drug free” treatment to their practice.

What does research tell us about potential Class IV laser therapy benefits? Some of the most popular applications for this type of laser treatment are:

1. Can Reduce Inflammation, Aches and Pains

Intended uses of Class IV laser devices include:

• Promoting relaxation of muscles and providing relief from muscle spasms
• Reducing minor joint aches, pain and stiffness
• Temporarily decreasing arthritis symptoms
• Helping to increase blood circulation

A recent review of published studies has found that photobiomodulation treatments appear to be “effective, safe treatments in a variety of conditions,” when devices were used for indications “including pain, cognitive dysfunction, wound healing, diabetic macular edema, and postprocedural side effects.”

Class IV laser treatments are unique because they don’t rely on heat to dull pain and boost blood flow. Their mechanism of action is photochemical, meaning that light energy causes chemical reactions inside cells that help to reduce inflammation and pain. This is a key, distinguishing factor that sets these treatments apart from other approaches.

Class 4 lasers are also now being recognized as optimal devices for reaching deep tissues that are tied to pain. Higher doses of light and higher output are needed to deliver appropriate doses of energy, due to the large portion of light that is absorbed, reflected or scattered at the skin’s surface. Less powerful lasers may not work if they cannot penetrate deep enough to provide any stimulating effect.

Other considerations in the overall depth of penetration and success of treatment include specific wavelengths and how they interact with the skin. Some light is absorbed more at the surface with darker skin or hair color than another wavelength. Additional features of a medical laser can include continuous wave or pulsing operations that also assist in achieving better results.

2. May Help with Recovery from Acute and Chronic Injuries

Using Class IV laser therapy for overcoming both acute and chronic injuries, such as tendonitis or damage to the knees, are among the most common applications. Not only do treatments address damaged tissues in specific areas of the body (knees, shoulders, back, etc.), but they also affect related issues. Overcompensation in some muscles, back pain or poor posture tied to overuse and inflammation may be improved.

Treatments have been shown to provide relief and boost recovery by reducing pain and inflammation as well as stimulating nerve regeneration, muscle relaxation and immune system response.

3. Used to Treat Skin Conditions Including Wounds and Scars

Emerging research, in both human and veterinary applications, suggests that photobiomodulation can lead to significant stimulation of healing in many types of wounds, burns and scars. Therapy lasers are used on a regular basis for managing wounds in the veterinary market (feline, canine and equine).

However, lasers are not currently cleared by the FDA specifically for wound therapy in humans. A physician may use a therapy laser for wound care but this would be considered off-label usage. It is anticipated that these applications will be become more prevalent as new studies are published and the FDA grants specific clearance.

Additional post-surgery applications with therapy lasers are emerging as a viable treatment to reduce infections and induce faster healing times, by up to 50 percent, for surgical incision sites.

4. May Help Treat Neuropathy

Therapy lasers are increasingly being used as an effective treatment for neuropathy and there are a number of clinical studies indicating positive outcomes. While this application is not yet cleared by the FDA, a physician may promote the use of a therapy laser for “treating the symptoms associated with neuropathy.”

Currently, podiatrists and chiropractors use therapy lasers primarily to treat neuropathy of the feet.

Since the first Class III lasers were cleared by the FDA in 2002 and the first Class IV lasers in 2003, the majority of treatments were performed in a medical office and most often by a chiropractor. With the newer models of high power or high intensity Class IV therapy lasers, treatments are now available from a growing number of medical professionals that include physical therapists, athletic trainers, podiatrists and medical doctors (MD and DO).

Some companies in the laser therapy business have been selling lasers on the internet for home use, often touting the same results as devices used in a medical office. These lasers are typically Class I, II, III or LED products and will have little or no therapy benefits due to their low power.

It is important to know that there may be a “Placebo” effect when using any medical laser or LED device. This means that a person may use it for the first time and perceive a benefit, but with repeated use there is no more benefit and no consistent clinical outcomes.

Many companies selling home-use lasers are also not registered with the FDA and have products that may be unsafe to use in addition to nominal or zero results. When in doubt about buying a product for home use, research the FDA website and also consult with a medical professional.

Both under-dosing and under-treating with lasers can result in less response and improvements. A powerful product like a Class IV laser is essential for providing the most benefits.

Although Class IV therapy lasers are most often administered in medical settings, they can be acquired for home use, too. Individuals that purchase Class IV lasers often choose this for financial reasons if they have a condition that may require ongoing treatments, or for usage reasons if they do not live near a medical office with a suitable device. Professional athletes may obtain a Class 4 laser to facilitate access to treatments during travel.

However, it’s very important that laser treatments be administered by someone, such as a family member or friend, following proper instructions and with the use of eye safety goggles. If being used at home, the environment should always be secure and free from potential distractions.

Which Type of Laser Should You Consider?

There are a number of Class IV therapy laser companies, but one manufacturer is emerging as a leader in the medical industry due to its ongoing research and development of technology that will provide the best clinical outcomes.

This company, ASPEN Laser, with corporate headquarters in Lindon, Utah, is FDA Registered since 2014 with multiple FDA 510k clearances. Their therapy laser products provide a unique combination of light wavelengths, operating modes, and power and energy density options for a broad range of treatment options. This allows clinicians to use the appropriate wavelength of light and parameters to treat a variety of conditions with consistent and positive outcomes.

Purchasing a laser with the broadest range of options allows medical professionals and individuals to determine the best laser model for their specific needs and applications, while also providing a range of price levels.

How Long Does It Take for Laser Therapy to Work?

According to Charles Vorwaller, President and CEO of ASPEN Laser, many patients usually see results quickly after being treated with these lasers. A typical treatment is 10 minutes and is painless with noticeable results of reduced pain and inflammation often in the first session. Many conditions may be resolved in 4 to 6 treatments over a period of time, while others may require additional sessions or periodic therapy.

ASPEN Laser devices can be used in a single-therapy treatment regimen, or as an adjunctive therapy in combination with other manual techniques. This includes treatment by physical therapy, chiropractic, massage therapy, acupuncture, etc.

How Much Does a Class IV Laser Cost?

Cost depends on the specific laser product you purchase or where you are being treated, and whether your insurance helps to cover treatment expense. Prices can also vary considerably depending on the device’s power level and features, number of treatments needed, and the severity of symptoms.

There are a number of Class IV therapy laser companies that are registered with the FDA and offer lasers with FDA clearances. Some companies providing lasers that are not FDA cleared often sell to the veterinary market. The prices for Class 4 laser devices have a wide range from $19,000 to $130,000.

Risks and Side Effects

As explained above, class IV lasers are classified as medical devices. To receive FDA approval for these devices, manufacturers must demonstrate sufficient, valid scientific evidence that there is a reasonable assurance that the devices are safe and effective.

When performed by a qualified practitioner or at home following directions carefully, this type of laser therapy is associated with very few side effects, often much less than pharmaceuticals. Because they are drug-free, non-invasive and non-toxic, they are considered safe and unlikely to cause side effects.

Using these lasers does require the use of eye safety goggles during treatments (an FDA requirement for Class IIIb and Class IV lasers). Following directions carefully is very important for avoiding skin and eye reactions, and for preventing any type of fire hazard.

Are there any class IV laser therapy contraindications to be aware of? Speak with your doctor if you have sensitive skin or eyes. Make sure to let your doctor know about any medication you’re taking and other treatment approaches you plan on combining with laser therapy.

Final Thoughts

• What is Class IV laser therapy? It’s a class of low-level laser treatment that is used for pain relief and healing by photobiomodulation.
• Class IV lasers are considered Class II medical devices. This form of light therapy is usually performed in a medical setting but may also be used at home.
• Treatments are site specific to parts of the body, and benefits include lowering inflammation and pain while improving injuries, wounds and skin conditions.
• Many people see results within one to five treatments, which are often 5-10 minutes
  long.
•  Side effects are low, but eye protection must be worn to be safe.

The post Class IV Laser Therapy Benefits and How to Use appeared first on Dr. Axe.

In many industrialized countries, anxiety is now one of the most common mental health problems facing people of all ages. As it’s become more culturally accepted to discuss anxiety and to seek out treatment, various techniques aimed at reducing anxiety symptoms continue to evolve — one of which is called exposure therapy.

What kind of technique is exposure therapy (ET)? It’s a type of behavioral therapy that is intended to help people overcome fears, phobias and compulsions.

While ET may be a simple concept, it’s not so easy to actually carry out, since it involves exposing oneself to the very things that trigger worry or panic. Still, studies suggest that with some patience and commitment, ET can reduce symptoms tied to chronic stress, decrease avoidance of dreaded situations and improve one’s quality of life.

What Is Exposure Therapy?

As the name implies, exposure therapy is a behavioral technique that involves “facing your fears” and confronting situations or objects that cause you anxiety and distress.

The primary goal of exposure therapy is to reduce irrational feelings that someone associates with a stimulus (an object or situation). This can include both external stimuli (including feared objects, animals like snakes, activities like flying, etc.) or internal stimuli (such as feared thoughts and uncomfortable physical sensations).

Exposure is the opposite of avoidance, which is what people usually do when they fear certain things. As the American Psychological Association explains:

although avoidance might help reduce feelings of fear in the short term, over the long term it can make the fear become even worse…The exposure to the feared objects, activities or situations in a safe environment helps reduce fear and decrease avoidance.

In place of fear, new reactions to a fear-producing stimulus, such as calmness or neutrality, are learned through repeated exposure. This makes exposure therapy a form of desensitization, which refers to having diminished emotional responsiveness to something negative after being repeatedly exposed to it.

Related: Classical Conditioning: How It Works + Potential Benefits

Types, Varieties and Techniques

Below are some of the most common variations of exposure therapy, as well as specific techniques used by psychologists in ET sessions:

• Prolonged exposure therapy (PET) — The type of ET most often used to help treat symptoms of PTSD (post-traumatic stress disorder), which is a condition characterized by unwanted thoughts, disturbing nightmares, feelings of hopelessness, depression and hypervigilance following trauma.

PET is based on the principle of associative learning theory, which states, according to Psychology Today, that:

when two things appear together the brain learns to connect or associate them. When a trauma occurs, there are many things in the environment — smells, sights, sounds — that the brain associates with the trauma. When we encounter those things outside of the trauma, the brain expects danger, causing fear and anxiety.

Something that makes PET different than other variations of exposure therapy is that it’s gradual and involves psychoeducation and cognitive processing/cognitive behavioral therapy. These techniques are used to reframe destructive thought patterns that contribute to ongoing fears.

• Graduated exposure therapy — This is when a patient is exposed to the least scary object/situation on that person’s hierarchical list of fears and then gradually exposed to scarier ones, usually with the help of a therapist.

• Flooding — This involves being exposed to the most feared object or situation abruptly, which can be anxiety-inducing but also effective within a short period of time. This is often used to treat specific phobias and is sometimes called “total immersion exposure.”

• Exposure and response prevention (ERP) — ERP is often used to treat obsessive compulsive disorder. This technique involves provoking the patient’s obsessions and then having them resist engaging in the normal ritual or compulsions.

• Self-exposure therapy — This is done without guidance from a therapist. It involves gradually or abruptly repeatedly going into feared situations until you feel less anxious. You may want to start by list your fears in order from least to most scary or by identifying a specific goal related to your fear and then listing the steps needed to achieve that goal.

Several techniques are commonly used during ET sessions, including processing, imaginal exposure, and in vivo or in vitro exposure.

• Processing refers to exploring thoughts and feelings.
• Imaginal exposure involves discussing traumatic events that happened in the past but not actually facing the situation/object in person.
• In vivo exposure involves facing a fear “in real life,” as opposed to only imaging it. On the other hand, in vitro exposure therapy (basically the same as imaginal exposure) involves imaging the unwanted outcome so it becomes more familiar and less intimidating.
• Virtual reality exposure therapy is sometimes used in place of in vivo exposure when exposure in real life on an ongoing basis is not practical. This technique is commonly used to treat phobias, such as fear of flying, snakes, etc.
• Systematic desensitization may also be combined with ET. This involves practicing relaxation exercises, such as deep breathing, in order to reduce physical sensations tied to anxiety, including a racing heart or tense muscles, while being exposed to the fear stimulus.
• Eye movement desensitization and reprocessing therapy (or EMDR therapy, also called “rapid eye movement therapy”) is another approach that can be helpful when used in combination with ET to decrease anxiety symptoms. During an EMDR session, the therapist’s fingers move side to side, while the patient follows the therapist’s finger (or an object) and tries to “let go” of controlling his or her thoughts. Thoughts are instead just “noticed,” much like during meditation, or they are replaced with more positive and realistic thoughts.

Related: Operant Conditioning: What Is It and How Does It Work?

How Does It Work?

ET requires people to speak about or face in person their fearful thoughts, feelings and phobias. They may also need to relive trauma and encounter trauma-related situations.

For this reason, it can be a distressing technique, however sessions are usually only brief and often result in decreased anxiety within several treatments.

Here is what can be expected from an ET treatment session:

• A patient meets with a therapist for a one-on-one therapy session. Each session typically lasts 60 to 90 minutes and occurs about once a week.
• How long does exposure therapy take to work? Depending on the person, it may take anywhere from four to 15 sessions to experience significant improvements in symptoms.
• In addition to utilizing the techniques explained above, a patient’s therapist may encourage the patient to make a list of things he or she avoids due to anxiety or write down her or his fears, worries and experiences with past traumatic experience, then read them out loud. (This is also called narrative exposure therapy.)
• Fears might also be ranked in terms of least scary to most scary (put into an “exposure hierarchy”).

Related: Somatic Experiencing Therapy: How It Works & How to Do It

Health Benefits

Who can benefit from exposure therapy? This technique seems to be most appropriate for anyone who experiences these conditions:

• Ongoing anxiety and stress, especially about specific objects or situations. Many experts feel that based on available research, exposure-based therapy should be considered the first-line treatment for a variety of anxiety disorders, including generalized anxiety disorder.
• Phobia disorders, defined as an unreasoning fear to a non-dangerous thing or situation.
• Post-traumatic stress disorder (or PTSD), which is anxiety and unwarranted fear due to traumatic events and/or witnessing something disturbing. ET is considered by many therapists to be the “gold standard” for PTSD related to combat and military-related trauma..
• Obsessive compulsive disorder (OCD).
• Panic disorders.
• Social anxiety disorder.

Here’s more about the specific ways that exposure therapy can benefit people with the above conditions:

1. Decreased Anxiety and Stress (Due to Habituation)

Surveys suggest that individuals with traumatic histories often express a preference for exposure therapy over other treatment methods, even though it can be a frightening technique to get started with.

The more that someone is exposed to a feared object without anything bad happening, the more comfortable that person will gradually become with facing the fear more often. This is known as habituation, in which responses to feared objects and situations decrease as they become more familiar.

Studies show that habituation seems to be especially helpful for people with PTSD. It’s been found that exposure-based therapy is associated with improved symptomatic and functional outcomes for patients with PTSD and that it can help those suffering to resume day to day activities.

It’s also been found to reduce symptoms, including anger, guilt, negative health perceptions and depression, among those with anxiety disorders.

2. Help Stopping Unwanted Habits and Thought Patterns (Extinction)

One of the main goals of ET is to break associations in the mind between feared situations and bad outcomes. For example, exposure therapy for OCD can be effective because it teaches the person that stopping unwanted rituals/behaviors (such as obsessive washing or checking) will not result in anything scary actually happening.

ET and ERP for OCD is most often done gradually, using a “fear ladder.” By reaching the end of the fear ladder the patient learns how to identify the things that are bothering her or him, recognize the desire to engage in a compulsion, and then handle anxiety in real time by using other coping mechanisms.

3. Improved Coping Skills and Confidence

When people commit to confronting their own fears, research suggests that they often gain confidence in their ability to handle intimidating or scary situations in the future. New coping skills become available, as avoidance and compulsions are no longer used to manage anxiety.

For instance, exposure therapy for social anxiety can be helpful because it teaches people to trust themselves around others, rather than avoid social situations due to fear of rejection or looking stupid or unintelligent. Avoidance is eventually replaced with self-confidence, good communication and trust in others.

Related: What Is Autophobia? How to Treat the Fear of Being Alone

Concerns and Limitations

What are some of the disadvantages of exposure therapy? One issue is that it can be difficult to find a therapist who is comfortable and familiar with this approach.

An article published in Psychiatric Times states that while “it is well established that exposure-based behavior therapies are effective treatments for anxiety disorders, unfortunately, only a small percentage of patients are actually treated with exposure therapy.”

ET may be most effective when combined with other therapeutic approaches, such as cognitive behavioral therapy (CBT), which focuses on identifying and changing destructive thoughts. CBT seems to be especially beneficial for emotional processing, or learning “how to attach new, more realistic beliefs about feared objects, activities or situations, in order to become more comfortable with the experience of fear.”

Some patients with phobias, PTSD, severe anxiety or other conditions may also need to combine medication with exposure therapy in order to experience benefits. Examples of psychotropic medications that therapists may recommend to patients undergoing ET treatment include antidepressants and benzodiazepines, which are used to manage biological symptoms of anxiety.

Certain therapists may also recommend patients try biofeedback therapy in addition to ET and/or medication. Biofeedback training is all about learning how to recognize and become aware of one’s response to anxiety, then using relaxation skills to reduce and control the stress response.

Overall, some ET techniques may be riskier than others. While self-exposure therapy is an option that some people may find attractive, it poses risks, such as potentially worsening anxiety.

The same can be said about flooding, which can provoke panic attacks in some cases.

Finding a Therapist

The most effective and safest way to benefit from ET is to work with a therapist or health care provider who has been trained and certified in exposure therapy techniques. Unfortunately, many health care professionals do not understand the principles of ET and worry that it may make patients’ symptoms worse, so it’s best to seek out someone who is familiar with this specific method.

To find a qualified therapist in your area, you can visit the American Psychological Association’s website here.

Conclusion

• What is exposure therapy? It’s a psychological treatment that was developed to help people confront their fears and phobias by exposing them to the very situations or objects that cause them anxiety.
• Some of the uses for exposure therapy include treating conditions like PTSD, OCD, phobias, panic attacks and symptoms of generalized anxiety.
• Research studies have found that ET benefits can include reducing chronic stress and anxiety, stopping unwanted compulsions and habits, improving coping skills and self-confidence, and improving relationships and communication with others.

The post What Is Exposure Therapy? How It Can Help Treat PTSD, Anxiety & More appeared first on Dr. Axe.

The year 2010 marked the 50th anniversary for medical laser treatments like red light therapy, providing a host of evidence regarding their benefits.

Through emitting red, low-light wavelengths through the skin, red light therapy may naturally jump-start the process of tissue recovery and other forms of rejuvenation. It’s believed to work in such ways as increasing blood flow and stimulating collagen production.

Red light therapies have come a long way, but do they really work? Clinical studies show that, yes, red lightbox therapies have certain healing capabilities and medical applications, thanks to the way they positively affect the human endocrine and immune systems.

This treatment is now FDA-cleared for conditions like chronic joint pain and slow-to-heal wounds, and in the near future, we can expect to see more approvals as research continues to unfold.

What Is Red Light Therapy?

Red light therapy involves having low-power red light wavelengths emitted directly through the skin, although this process cannot be felt and isn’t painful because it doesn’t produce any heat.

Red light can be absorbed into the skin to a depth of about eight to 10 millimeters, at which point it has positive effects on cellular energy and multiple nervous system and metabolic processes. This type of light is considered “low level” because it works at an energy density that’s low compared to other forms of laser therapies.

If you’ve never heard of red light therapy before, you might already be familiar with other terms that are used to describe this treatment, such as photobiomodulation (PBM), Low Level Light Therapy (LLLT) biostimulation (BIOS), photonic stimulation or simply light box therapy.

Although there is still controversy over this treatment and more research is needed, according to some reports, there are virtually no known adverse side effects of red light therapy treatments, rather a growing list of many anti-aging benefits.

How does it work? A 2012 report published in Annals in Biomedical Engineering stated that red light is used in three primary ways: “to reduce inflammation, edema, and chronic joint disorders; to promote healing of wounds, deeper tissues, and nerves; and to treat neurological disorders and pain.”  It’s been found to help promote stronger immunity and longevity by increasing cell proliferation and migration, as well as modulating levels of cytokines, growth factors and inflammatory mediators.

Leanne Venier — an engineer, scientist and an expert in light frequencies and the healing effects of color therapy — explains that red light is naturally attention-getting, energizing, stimulating and “representative of survival, joy and passion” in humans because of how it affects of our central nervous system.

According to her work, along with extensive research done by trustworthy organizations including NASA, red light can trigger the sympathetic nervous system and, therefore, activate the “fight or flight response.”

Being in fight-or-flight mode causes reactions like improved blood circulation, rapid heartbeats, increased sweating, high concentration and so on. Normally we think of activating our stress response as a bad thing, but this can also be healing because it carries nutrients to our cells and controls inflammatory responses.

Related: Green Light Therapy Benefits for Migraines & Pain Management

Benefits

What is red light therapy used for? Studies have found that some of the ways red light wavelengths work to improve overall health include:

• Increasing energy levels by promoting release of ATP (adenosine triphosphate) from cells’ mitochondria
• Stimulating DNA/RNA synthesis
• Activating the lymphatic system, an important part of our immune system that helps carry waste out of the body
• Increasing blood flow/circulation, thereby helping bring more oxygen and nutrients to our cells and tissues
• Forming new capillaries (small blood vessels)
• Improving natural production of collagen and fibroblasts, important for skin care and joint and digestive health
• Repairing and restoring damaged soft connective tissue
• Stimulating or decreasing inflammation, which helps control our natural healing capabilities
• Lowering effects of oxidative stress/free radical damage, which is associated with many effects of aging

Here’s more about the major red light therapy benefits backed up by scientific studies:

1. Increased Immunity and Reduced Side Effects of Cancer Treatments

Research done by NASA has shown that red light technology can successfully reduce symptoms experienced by cancer patients, including painful side effects caused from radiation or chemotherapy.

Using far red/near-infrared light-emitting diode devices (called HEALS in some studies) has been shown to release long wavelength energy in the form of photons that stimulate cells to aid in healing.

NASA tested whether this treatment could benefit patients with oral mucositis, a very common and painful side effect of chemotherapy and radiation. They concluded that 96 percent of patients experienced improvement in pain as a result of the HEALS treatment.

Researchers stated, “The HEALS device was well tolerated with no adverse affects to bone marrow and stem cell transplant patients….The HEALS device can provide a cost-effective therapy since the device itself is less expensive than one day at the hospital.”

Similar HEALS technology is also now being utilized for the treatment of pediatric brain tumors, slow-healing wounds or infections, diabetic skin ulcers, and serious burns.

2. Wound Healing and Tissue Repair

Light in the spectral range of 600 to 1,300 nanometers has been found to be useful for promoting wound healing, tissue repair and skin rejuvenation, although it does this through a different mechanism of action compared to many other laser resurfacing treatments.

Most laser therapies used in dermatology offices use intense pulsed light to promote skin rejuvenation by inducing secondary tissue repair. In other words, they cause intentional damage to either the epidermis or the dermis of the skin in order to trigger inflammation, followed by healing.

RLT actually bypasses this initial destructive step and instead directly stimulates regenerative processes in the skin through increased cellular proliferation, migration and adhesion.

It may also help treat skin conditions through regeneration of fibroblasts, keratinocytes and modulation of immune cells (including mast cells, neutrophils and macrophages) all found within skin tissue.

3. Anti-Aging Effects for Skin and Hair Loss

One use of red light laser therapy that’s growing in popularity is treating skin conditions and reversing signs of aging on the skin (i.e, wrinkles and fine lines).

Results from a 2014 study published in Photomedicine and Laser Surgery demonstrated both efficacy and safety for red light therapy in promoting anti-aging skin rejuvenation and intradermal collagen increase when compared against controls. Researchers concluded that red infrared therapy “provides a safe, non-ablative, non-thermal, atraumatic photobiomodulation treatment of skin tissue with high patient satisfaction rates.”

Subjects treated with RLT experienced significantly improved skin complexion, improved skin tone, improved texture/feeling, reduced skin roughness, reduced signs of wrinkles and fine lines, and increased collagen density as measured through ultrasonographic tests. Patients with rosacea and redness have also found relief using PBM for skin care, even those who are unable to tolerate higher-heat laser therapies.

Yet another anti-aging effect of red light therapy is reversing hair loss and stimulating follicle hair growth, which works in many of the same ways as red light therapy for wound healing. Results regarding hair growth have been mixed according to studies, but at least a moderate portion of both male and female patients have had positive results for reversing baldness/hair loss when using PBM.

4. Improved Joint and Musculoskeletal Health

RLT is now being used to treat arthritis symptoms thanks to its capability of stimulating collagen production and rebuilding cartilage.

A 2009 Cochrane review of red light therapy for rheumatoid arthritis concluded that “LLLT could be considered for short-term treatment for relief of pain and morning stiffness for RA patients, particularly since it has few side-effects.”

Even in those who don’t suffer from arthritis but have other signs of tissue damage or degeneration due to aging, LLLT can still be beneficial. A 2009 study published in The Lancet showed, “LLLT reduces pain immediately after treatment in acute neck pain and up to 22 weeks after completion of treatment in patients with chronic neck pain.”

Other studies have found that even when patients with musculoskeletal disorders don’t experience less pain from red light therapy treatments, they have a high chance of experiencing “significantly improved functional outcomes,” such as better range of motion.

Cellular rejuvenation and increased blood flow due to red light therapy are two key aspects of improving joint and tissue health. Decreasing oxidative damage, which degenerates joints, and modulating inflammation are other ways that LLLT benefits soft/connective tissue.

5. Improvement in Sleep Quality

The human body requires exposure to natural light that is only found outdoors in order to regulate various biological systems.  When we spend all day indoors and hardly “see the light of day,” our cellular energy systems and circadian rhythms suffer, leading to issues like poor sleep, fatigue, mood-related issues and weight gain.

If you can’t get outside more, RLT is a simple way to expose your body to more natural light. This can help reset your “circadian clock” and aid in the release of melatonin needed for healthy sleep.

6. Reduced Depression and Fatigue

Another way to explain the benefits of red light is through the lens of Eastern medicine. Ask a Traditional Chinese Medicine practitioner how light helps improve health, immunity and recovery, and he or she will likely compare it to acupuncture’s mechanism of action:

• Light is a form of energy, and our bodies are just big energy systems.
• Light has the power to stimulate specific meridian points and chakra zones in the human body.
• Red is said to stimulate the first chakra because it correlates most strongly with our survival instinct (hence why it gives us energy and makes us act quickly, in order to motivate us to pursue things like money, food, sex, power, etc.).
• Red light therapy research suggests that this type of light can naturally be energizing and correlated with improved moods by increasing self-confidence, positivity, passion, joyfulness, laughter, social awareness, conversation skills and sensory stimulation.

Related: Sun Lamp Uses and Benefits (Plus How to Buy One)

Unproven Claims

Although studies suggest that RLT can provide the benefits described above, there still isn’t sufficient evidence available to determine whether it can help treat other conditions, such as cancer, clinical depression and severely compromised immune function.

It’s also not the only type of wavelength that offers benefits. As explained more below, you may have better results with blue wavelengths, and even saunas, if you’re dealing with skin or muscular conditions.

Similar Treatments

Red Light Therapy vs. Blue Light Therapy

• Blue and red light therapies, two forms of phototherapy, have some similar benefits and uses, although they work in different ways.
• The mechanism of action of both is still not entirely well-understood, but it’s believed that PBM devices produce light with wavelengths similar to those of blue light lasers only with broader output peaks (they’re less monochromatic and don’t produce heat or friction).
• Blue light is more commonly used at home from light-emitting devices, especially for the treatment of acne. It’s been found that blue light reaches the sebaceous (oil) glands in the skin and can help kill porphyrins, which are compounds inside acne bacteria.
• Red light is believed to penetrate the skin deeper and may also help acne and other skin disorders by reducing inflammation and improving healing.
• Blue light and red light can be emitted from tabletop light therapy devices (which are used at home and usually weaker, requiring about a total of 30 minutes to one hour of treatment time twice per day) or from stronger devices used in doctors’ offices that work quicker (sometimes within just several minutes or less).
• The Wellman Center for Photomedicine at Massachusetts General Hospital explains that there’s still widespread uncertainty and confusion surrounding the mechanisms of action of these light therapies, especially LLLT, at the molecular, cellular and tissue levels. There are also a large number of parameters for doctors to consider before treating individual patients (wavelength, fluence, irradiance, treatment timing and repetition, pulsing, and polarization) that can add to the confusion and patient variability in terms of results.

PBM (Photobiomodulation) vs. Infrared Sauna Treatment

• Saunas use heat to produce biological effects, while red light therapy devices do not achieve results by heat alone.
• Infrared saunas work by heating objects inside the sauna room, as opposed to heating the air itself like traditional saunas. They do this using charcoal, carbon fiber or other types of emitting surfaces to deliver infrared heat.
• Heat is a form of stress that can have certain health benefits, such as improving cardiovascular health, detoxification and physical performance. However, the purpose of PBM is to emit light right into your skin to positively affect cells, rather than using heat. These two therapeutic approaches can be combined since they each have unique effects, so don’t be afraid to try both.

Products

It’s now possible to take advantage of red light therapy at home using cutting-edge devices.

One example is a light bed called TheraLight 360 HD. TheraLight is considered the most powerful commercial option for both consumers and practitioners because it can be used by anyone and does not require a healthcare license to operate.

This light bed (also called a pod or capsule) offers brief but powerful 10–15 minute sessions and has a unique 360° light exposure design. It provides four deep penetrating wavelengths (1 red & 3 near-infrared) with adjustable frequencies and power output, all controlled with a wireless tablet.

According to the makers of TheraLight360, the bed can be caused for both general wellness and as a medical device, for purposes including:

• Relief to joint pain and stiffness
• Temporary pain relief to minor arthritis pain or muscle spasm
• Increase in blood circulation
• Faster rate of recovery after injury

Another more affordable option for consumers is made by the company Joovv.

Joovv light panels may be a good option if you’re dealing with symptoms tied to a lack of exposure to natural light, such as poor sleep. If you can’t get outside more to soak in light that is needed to regulate your circadian rhythm, consider utilizing natural light therapy in your home or office for about 10–20 minutes daily.

Will insurance cover PBM?

Many conventional doctors consider red light therapies to still be alternative treatments, considering more research is needed overall to prove their efficacy and results can sometimes vary.

Currently most medical insurance companies state that low-level laser light therapy is an “experimental treatment” so many won’t provide insurance coverage.

Depending on what condition you’re treating, you can speak with your dermatologist, oncologist, orthopedic, rheumatologist or neurologist about treatment options. Your primary care doctor, or a chiropractor, may be able to give you a referral.

How often should you do red light therapy?

Each individual will react to RLT somewhat differently. A general recommendation is to try this form of therapy consistently for about 8–12 weeks. You can begin with shorter sessions and consider increasing your time once you monitor your reaction. For best results, aim to complete 3–5 sessions per week for the first 1–4 weeks.

Risks and Side Effects

Is red light therapy dangerous? Although low-level laser light therapy seems to be very well-tolerated and unlikely to cause side effects, it still remains controversial whether it can help all patients. One difficulty that researchers have had gathering results from studies on red light therapy is pinpointing which light ranges are optimal for treating different health conditions and different patients.

Certain published study results have found that RLT can cause negative reactions when an inappropriate choice of light source or an inappropriate dosage is used. There is an optimal dose of light for any particular application, and in the case of red light therapy, often lower doses are found to be more effective than higher doses.

What are the side effects of red light therapy? These can possibly include burning, swelling, dizziness, muscle weakness or nausea.

Keep in mind that seeing results from red light treatments might take patience and that responsiveness is expected to vary. Be sure to work with a qualified PBM practitioner whenever receiving treatments and report any side effects.

Final Thoughts

• What is red light therapy (sometimes called near-infrared light, PBM or photobiomodulation, LLLT or low level laser therapy)? It involves emitting red and near-infrared wavelengths through the skin.
• How does red light therapy work? It can help to stimulate cellular rejuvenation, increase blood flow, stimulate collagen, fight free radical damage and more.
• Health benefits of PBM include assisting with healing conditions such as cancer treatment side effects, skin conditions like rosacea and wounds, wrinkles or fine lines, hair loss, arthritis symptoms, musculoskeletal disorders, and neurological damage.
• Red light therapy side effects are rare, as it’s well-tolerated by most, but results can vary.
• Well documents research: 4,000 laboratory tests, 550 RCTs (randomized controlled trials), 167 systematic reviews and 30 new research papers monthly.

The post Red Light Therapy: Does It Work to Boost Overall Health? appeared first on Dr. Axe.

The National Institute of Mental Health tells us that the most common types of mental disorders in the United States are phobias, which affect about 10 percent of the adult population. For people suffering from phobias — which are defined as intense fears that pose no real risk but cause a disturbance in daily activities and well-being — as well as obsessive compulsions, one type of therapy that has been shown to improve coping skills is systematic desensitization.

The goal of this therapy is to help people learn how to remain calm when faced with a situation, object or place that he or she would normally avoid due to fear.

Not only can systematic desensitization reduce anxiety and symptoms associated with serious mental health conditions, but the principles of this approach can also be utilized by those of us dealing with more common fears, such as a fear of public speaking, flying, dogs or heights.

What Is Systematic Desensitization?

According to the American Psychological Association, the definition of systematic desensitization (SD) is “a form of behavior therapy in which counterconditioning is used to reduce anxiety associated with a particular stimulus.”

To make sense of this definition, it helps to understand what “counterconditioning” and “stimulus” actually mean.

Counterconditioning refers to changing someone’s mood through positive pairings and associations. It’s similar to response substitution, which refers to changing desired behaviors through positive reinforcement.

A stimulus is any anxiety-producing situation or object. When someone has a phobia, the stimulus is the thing that that person is scared of.

What’s types of issues is this technique used to help manage? Most often:

• Specific and “simple” phobias, which are fears about specific objects, animals, situations or activities. These include fear of death, snake phobias, fear of open spaces, fear of flying, etc.
• Fear of social functions or public speaking
• Fear of traveling, being in busy places or leaving home
• Compulsions, including those associated with obsessive compulsive disorder, such as repeated hand washing or checking
• Symptoms associated with generalized anxiety disorder
• Certain SD techniques may also be used by healthy individuals to improve their performance while under stress. For example, systematic desensitization is used in sports psychology and in military training (in fact it was developed to help treat soldiers during World War II). By learning muscle relaxation and breathing techniques, athletes and soldiers may be able to improve their self-confidence, concentration, arousal and self-regulation, leading to better outcomes.

Related: What Is Autophobia? How to Treat the Fear of Being Alone

How It’s Done

SD is a form of classical conditioning. It’s done in order to remove a fear response associated with a phobia by using the body’s natural relaxation response.

The intention is to replace a feeling of anxiety with feelings of calmness instead.

As the Simply Psychology website explains it:

deep muscle relaxation techniques and breathing exercises (e.g. control over breathing, muscle detensioning or meditation) are very important because of reciprocal inhibition, where once response is inhibited because it is incompatible with another. In the case of phobias, fears involves tension and tension is incompatible with relaxation.

A key component of SD is gradual exposure to a stimulus. Those who experience improvements with this treatment usually need to complete several sessions led by a trained therapist.

Depending on the severity of someone’s phobia, it may require four to 12 sessions in order to meet treatment goals.

Systematic Desensitization vs. Other Therapies

Therapies that utilize desensitization work by exposing someone to an animal, object, place or situation that causes fear. Someone can work toward becoming desensitized to his or her fears with help of a professional or by using self-help techniques.

A similar psychological technique to SD is called covert desensitization, which has the goal of helping someone overcome a fear or anxiety by learning to relax while imagining the anxiety-producing situation. This is different than aversion therapy, a type of behavior therapy designed to make a patient give up an undesirable habit by causing the patient to associate it with an unpleasant effect.

Is systematic desensitization the same as exposure therapy? In many ways, yes.

More accurately, SD is a form of graduated exposure therapy, since you begin by exposing yourself to the least scary aspects of the stimulus and then gradually progress to exposing yourself to the most feared aspects. SD also always uses relaxation techniques in order to create more positive associations with the stimulus, while other types of exposure therapies may not necessarily do this.

What about systematic desensitization vs. flooding? The main difference between these two approaches is the time requirement.

Flooding happens at a faster pace, as it usually involves two- to three-hour treatment sessions in which a patient is faced with his or her phobia/stimulus. With SD, exposure to the stimulus typically happens over the course of several days, weeks or sometimes longer.

While SD and exposure therapy can be used alone, they are often combined with other therapies when treating complex phobias. A patient with a severe or complex phobia is likely to get the best results when combining exposure with psychotherapy, such as cognitive behavioural therapy, and sometimes medication to control anxiety if needed.

How It Works (Steps and Benefits)

What are the steps in systematic desensitization? Here’s a basic overview of how this form of therapy works:

• The patient is trained in deep-muscle relaxation and breathing exercises, in order to be able to counteract physical effects of stress, such as a racing heartbeat and sweating.
• Anxiety-provoking situations related to the patient’s particular problem or phobia are identified. Fears are ranked from weakest to strongest, forming a hierarchy.
• A scary, unwanted situation is presented to the patient. This step is all about exposure and can happen through visualization (only in the patient’s imagination, called in vitro exposure) or in reality (called in vivo exposure).
• The first fears to be presented are typically the weakest, moving to those that are scariest and hardest to deal with. During the process the patient works on remaining calm through muscle relaxation, which helps keep symptoms of anxiety under control.
• While both approaches can be successful, most research shows that in vivo exposure techniques are more powerful.

What is systematic desensitization good for when it comes to improving one’s mental and physical health?

Studies suggest that this treatment approach can reduce anxiety symptoms and fear, as well as symptoms tied to chronic stress — such as trouble sleeping, headaches, changes in appetite and muscle tension/pain.

One study found that compared to a placebo group, a group of adults with phobias who took part in systematic desensitization treatments experienced more significant improvements in behavioral and attitudinal measures, including their levels of perceived fear. The treatment groups improved at both post-treatment interviews and at follow-up one month later.

There’s also evidence that various forms of exposure therapy are beneficial for those dealing with symptoms of PTSD.

How to Try It

In order to try desensitizing yourself to your fears, you first have to know exactly what you’re scared of. Begin by writing down your fears, starting with the least scary thoughts that you have, gradually working your way up to the scariest experience you can think of.

Next you’ll need to master relaxation techniques. You can do this on your own, such as with help from guided meditation apps, videos or books, or with the help of a professional therapist.

Attending meditation and yoga classes is another way to learn breathing and body relaxation exercises.

Here are some key ways to put yourself into a relaxed state:

• Try mindfulness meditation, in which you focus your attention on your breath, the sounds around you or other things that are happening right now in the present moment.
• Breath slowly and deeply. You may want to lay down or sit in a comfortable position. You can try diaphragmatic breathing, in which belly expands when you breath in but the chest does not rise.
• Imagine your muscles relaxing and letting go of tightness and tension. Doing a “body scan meditation” can help with this, as can progressive muscle relaxation, a process that involves tensing and relaxing each muscle group.
• Listen to soothing music that puts you in a relaxed state.
• Diffuse lavender essential oil in the room.
• Other ways to become more relaxed prior to a session include walking outdoors, exercising, doing yoga or journaling.
• You can also use neurofeedback therapy if you choose to work with a therapist. Neurofeedback (neuro means relating to the nerves and brain) involves tracking changes in your own brainwaves, a form of electrical activity of the nervous system, as you work on calming your body. It’s been shown in studies to help treat phobias, post-traumatic stress disorder (PTSD) and other forms of anxiety. While there’s ongoing research about how exactly it works, neurofeedback seems to allow patients to reduce activity in parts of their brains that play a meaningful role in causing their unwanted symptoms.

What is an example of the use of systematic desensitization? Here’s an example of how this treatment may play out if utilized to reduce a patient’s fear of flying:

• During the first treatment session the patient starts by reaching as deep of a state of relaxation as possible. He/she then starts to imagine low anxiety scenes in his/her mind, such as booking a flight online or entering an airport.
• While remaining as calm as possible, the patient gradually starts to imagine more feared situations. He/she may think of boarding an airplane and sitting down in a seat. This continues, with the patient imagining the plane starting to take off and then the actual flight or landing.
• These gradual steps may happen over the course of one session or several sessions (with an average of six to eight). This same approach can also be done in real life (in vivo exposure), if the patient is willing to practice going to the airport and boarding an airplane.
• Another option is to combine imagined scenarios and those in real life. Early sessions might involve looking at frightening photos, then later watching videos and then finally facing the fear in the real world.

Conclusion

• What is systematic desensitization psychology? It’s a form of behavior therapy in which counterconditioning is used to reduce anxiety associated with a particular phobia/fear (called a stimulus).
• Systematic desensitization involves these steps: a patient ranks fearful situations from least to most anxiety-producing; the individual then uses relaxation techniques while imagining or facing the feared stimulus/situation; while being exposed to the feared situation the patient works on relaxing their body so they can face the stimulus without feeling anxious.
• When someone becomes desensitized to previous fears, that person can benefit mentally and physically in many ways. This approach may help reduce general anxiety, fear of socializing, compulsions, and symptoms tied to stress like trouble sleeping or concentrating.

The post Systematic Desensitization Benefits + How to Do It appeared first on Dr. Axe.

Aversion therapy is based on the theory of conditioning, which states that a response becomes more frequent and predictable as a result of reinforcement. In other words, when you’re rewarded for a behavior by feeling good, this reinforces the behavior and makes it more likely that you’ll repeat it in the future.

If we assume that human behavior is learned, we can conclude that certain behaviors can also become unlearned and intentionally avoided.

This is the purpose of aversion therapy, an intervention that can help to treat problems including drug or alcohol dependence, cigarette or electronic cigarette smoking, violent behaviors, and overeating. It works by making self-destructive and unhealthy habits less desirable because they stop feeling good and producing a “reward.”

What Is Aversion Therapy? How Does It Work?

The definition of aversion therapy is “psychotherapy designed to cause a patient to reduce or avoid an undesirable behavior pattern by conditioning the person to associate the behavior with an undesirable stimulus.” Another name for this type of therapy is “aversive conditioning.”

The history of aversion therapy dates back to the 1930s, when it first began being used to treat alcohol addiction.

An “aversion” is a strong dislike or feeling of disgust, which usually causes someone to avoid or turn away from the thing causing the aversion.

An example of an aversion that many people are familiar with is any food that has made them feel sick in the past. Even if they once the enjoyed the food, chances are they no longer enjoy it because it’s become associated with feeling unwell.

How is aversion therapy done?

According to an article published in Frontiers in Behavioral Neuroscience, this type of therapy was designed to reduce positive cues and “pleasure center activation” that is associated with destructive behaviors. According to the fifth edition of the Diagnostic and Statistical Manual of Mental Disorders, activation of the brain’s reward (pleasure) system is a major source of problems for drug and alcohol users, as well as those “addicted” to other substances and habits.

The unwanted behavior is paired with a stimulus — such as electrical shocks, use of chemical substances or frightening imagined situations — that evokes unpleasant feelings. These stimuli are given following an undesirable behavior so a mental link is formed between doing the behavior and feeling badly afterward.

What is an example of aversive conditioning? One example is the use of drugs in the treatment of alcoholism.

The drug given to the alcoholic produces unpleasant effects, such as nausea, when alcohol is consumed.

In this case, the therapeutic drug and the alcohol together cause an upset stomach, making it less desirable to continue to drink. In addition to administering the stimulus (drug), therapy is also often used.

Together, this type of intervention can specifically target unconscious/habit memory associations that lead to cravings and then undesirable actions.

Note: Aversion therapy is not to be confused with inversion therapy, a nonsurgical treatment designed to remove gravitational pressure off the spine and create more space between the spine’s vertebrae.

Related: Classical Conditioning: How It Works + Potential Benefits

Benefits/Uses (Who Is It For?)

What is aversion therapy used for? Some of the habits and conditions that this method is intended to treat include:

• Alcohol abuse
• Smoking
• Sexual offenses and inappropriate behaviors
• Drug use
• Less serious but unwanted habits like nail biting, skin picking and hair pulling
• Gambling
• Violent behavior
• Anger problems
• Overeating
• Overusing technology, such as someone being “addicted to their phone” (aka nomophobia)

Types of aversion therapy include:

• Olfactory aversion therapy, which uses chemicals that are inhaled to produce negative responses. These chemicals usually have a strong odor and can cause nausea and loss of appetite.
• Gustatory stimuli, which uses chemicals/drugs that are swallowed to produce negative responses. The chemicals used normally have a foul taste. One example is spraying someone’s hands/nails with a chemical that makes them taste bad in order to reduce nail biting.
• Aversion therapy for alcohol. Disulfiram (or Antabuse) is one drug given to those who abuse alcohol because it causes side effects when someone drinks by changing the way alcohol is normally metabolized. Side effects can include nausea, vomiting, heart palpitations, intense headache, flushing, shortness of breath and dizziness. Another term for this approach is emetic therapy, the use of drugs that produce aversive states.
• Use of electric shocks. This is considered the most controversial form. It’s often used to help someone quit smoking. It involves administering an electrical shock to the patient’s arm, leg or even genitals every time the person engages in the unwanted behavior. Faradic therapy is one form in which shocks are administered to muscles.
• Covert sensitization (or verbal imagery/visual aversion therapy), which uses an individual’s imagination to produce the unpleasant “covert” stimuli. This type relies on the patient’s thoughts, rather than use of a drug, shock, etc.

According to Addiction.com, some advantages of this type of therapy include:

• Fewer potential adverse or unexpected side effects compared to taking drugs long term
• The therapist having complete control over the negative stimulus
• Can be less expensive than other types of therapy
• Ease of administration, depending on the specific type of stimuli used
• In the case of covert sensitization, there are no actual consequences or suffering, since stimuli is only imagined

Related: Operant Conditioning: What Is It and How Does It Work?

Is It Effective?

There’s good evidence that aversion therapy can be effective in some situations, depending on the condition being treated, because it creates an association with something negative, rather than positive, every time someone engages in a habit she or he wants to quit.

In one study published in published in Frontiers in Behavioral Neuroscience mentioned above, the majority of patients with alcohol dependence reported that after four chemical aversion treatments, they experienced strong aversions/repulsion to alcohol. This strong aversion was still evident 30 and 90 days post-treatment, with 69 percent of the participants reporting being abstinent 12 months post-treatment.

That said, aversion therapy isn’t always effective. Research studies overall have shown mixed results.

How well aversion therapy works depends on factors including;

• How motivated the patient is to change the habit/behaviors
• Whether or not the program is geared toward relapse prevention — for example if there’s follow-up meetings scheduled
• The exact method used in therapy and type of stimulus
• The type of behavior being modified

This type of therapy is also controversial, sometimes even described as unethical.

For example, historically some people have used this approach to try to “treat” sexuality (this is called reparative therapy or conversion therapy), often without success. In this case, pictures or imagined situations have been paired with electrical shocks or other unpleasant stimuli in order for the individual to eventually stop associating certain situations with pleasure.

A major criticism of aversion therapy is that it focuses exclusively on behaviors without addressing the patient’s underlying motivation, thoughts and other psychological factors that contribute to the unhealthy habits. There’s concern that if the underlying issues that led to the addiction/destructive habit are never addressed, then any intervention won’t work long term.

This is believed to contribute to high rates of relapse and even development of other addictions.

Issues and Concerns with This Type of Therapy

While it’s an effective approach for some people, aversion therapy also has some disadvantages.

• Some of the stimuli used can cause negative side effects and suffering, at times making people feel very sick. It remains controversial whether someone should have to suffer, even if that person eventually gets better.
• In some situations the patient may have control of the stimuli and fail to use it appropriately. For example, patients may not take the drugs they are prescribed as intended or misuse the drugs.
• Some types of chemical aversion stimuli can be expensive, especially if they need to be administered by a doctor or in a hospital or residential treatment setting (such as electrical chocks).
• Patients may experience significant anxiety symptoms, signs of depression, hostility and anger in response to some stimuli. Some report feeling traumatized, which may lead to other psychological problems.
• Most therapists believe that children should not be subjected to aversion therapy, since they may not fully understand the risks involved and may develop anxiety.

The American Psychiatric Association and the American Psychological Association consider some forms of aversion therapy to be unethical and strongly argue against their use. This especially applies to the desire to inhibit or eliminate sexual urges or desires.

According to experts, there are some precautions that can be taken in order to make aversion therapy as safe and helpful as possible:

• The patient should have a medical exam performed and/or obtain medical clearance from his or her doctor.
• Electrical stimuli should be avoided by anyone with a heart condition.
• Patients should be educated about what to expect and serious side effects to look out for.

Other Options

Most therapists believe that aversion therapy shouldn’t be used as a first-line treatment approach, as other forms of psychotherapy may be safer and more effective long term. However, some techniques involved in this method may successfully be coupled with other forms of therapy or interventions.

What is the opposite of aversion therapy? While it’s not exactly the opposite type of approach, systematic desensitization is one therapeutic technique that has a similar goal but works differently.

The purpose of systematic desensitization is for a patient with anxiety or a phobia disorder to practice a set of relaxation techniques in order to reduce the response that he or she feels when exposed to a fearful stimuli.

Depending on the situation, other types of therapy that may be better options than aversion therapy include:

• Cognitive behavioral therapy (CBT) — This approach, considered one of the best therapies for overcoming alcohol and substance abuse, anxiety, and for smoking cessation, aims to change destructive patterns of thinking that lead to unwanted behaviors. With CBT, addictions are viewed as over-learned behaviors, but more effective behaviors can be practiced until they take their place.
• Visualization/guided imagery — Using your imagination to visualize scenarios and figuring out how to handle them more productively can lead to positive changes in behavior, as well as a decrease in stress and anxiety.
• Exposure therapy — This works by exposing a person to something she or he fears repeatedly, helping to desensitize the patient. Over time people can learn to better tolerate the thing that scares them rather than numbing with drugs/alcohol or engaging in other harmful habits.
• Mindfulness practices —  Guided meditation, mind-body practices like yoga and breathing exercises can all help to manage someone’s response to triggers in the environment. These practices are also now used to help people deal with substance abuse, quit smoking and overeating, and overcome anxiety. For example, recent research focused on mindfulness for smoking cessation has found that training smokers to learn how to notice the sensation of craving and letting thoughts and cravings pass can help them to quit.
• Emotional freedom technique (EFT) — Also called tapping or psychological acupressure, this involves tapping certain points on the body to focus one’s attention, reduce stress and improve the body’s flow of energy.
• Social accountability and support — One example is committing to pay a charity every time you gamble or engage in another unwanted behavior, such as eating a “forbidden food.” There are even apps now, such as HabitShare, that allow you to “share habits with friends for extra motivation & accountability.”

Conclusion

• What is aversion therapy? It’s a form of psychological treatment in which an unpleasant stimulus is paired with an undesirable behavior. This leads to discomfort and a negative association, making it less likely that the unwanted behavior will be repeated.
• Examples of stimuli used in aversion therapy include electric shock, chemicals/drugs (used in olfactory and gustatory therapy) and imagined scenarios (used in covert sensitization).
• Although it’s controversial and at times considered unethical, conditions that this method may help treat include alcohol abuse, drug use, smoking, sexual deviations/offenses, nail biting, gambling and overeating.

The post Aversion Therapy: What Is It, Is It Effective & Why Is It Controversial? appeared first on Dr. Axe.

Ear seeds are exactly what the name implies — tiny seeds that are placed on specific points of the ear. But the seeds aren’t meant to grow auricular plants. They are placed on known meridians on the outer ear to trigger the flow of energy and stimulate certain organs of the body.

Ancient Chinese healers practicing Traditional Chinese Medicine knew that the ear could be mapped and connected to major body organs and systems. This led to the popularity of ear acupuncture and acupressure benefits.

By stimulating very particular areas of the external ears with seeds, healers could resolve blockages that made patients sick.

What Are Ear Seeds?

Ear seeds are very small stick-on seeds or beads that are used to stimulate the external ear, which is also called the auricle. Using ear seeds or needles to apply pressure to the outer ear is called auriculotherapy.

Just like your feet, the ear has hundreds of acupuncture points that correspond with specific organs or body systems. Triggering these points is meant to allow for the proper flow of energy, called qi, in the body, which can resolve blockages that lead to health issues and prevent qi deficiency.

This idea of specific parts of the ear being linked to internal organs was first discovered in ancient China and noted in the medical classic “Yellow Emperor’s Canon of Medicine.” Today, auricular acupuncture is used for the diagnosis and treatment of several health conditions.

The ear seeds, or pellets, serve as stimuli to the ears, but they do not pierce the skin. Trained professionals commonly used plant seeds (usually from the vaccaria plant) or magnetic pearls to trigger a very specific area.

What Are They Used For?

There are hundreds of acupoints in the ear that, when stimulated, improve the flow of qi in the body. Ear seeds are sometimes applied after an acupuncture session in order to keep the energy pathways open and prolong the beneficial effects.

Most people use ear seeds in addition to a whole-body acupuncture session, but unlike the needles, seeds can be worn continuously for days at a time.

Ear seeds are used for a range of issues, from weight loss to addiction. Although research investigating the efficacy of ear seeds is limited, anecdotal reports suggest that they may help relieve issues such as:

• acute pain
• headaches
• sleep issues
• stress
• anxiety and panic attacks
• depression
• weight issues
• stress eating
• addiction
• low libido
• fatigue

How They Work

According to research published in Evidence-Based Complementary and Alternative Medicine, the mechanisms of ear acupuncture have a close relationship with the autonomic nervous system and neuroendocrine system.

Its efficacy is based on the stimulation of neural reflexes, which makes it possible to relieve pain, anxiety and sleep issues by triggering ear acupoints.

Seed or pellet pressing is meant to open the energy pathways and stimulate nerves that relay messages to the central nervous system. The brain receives these stimulations, or messages, and activates the specific body part that’s been triggered.

Do They Work? Proven Benefits

Scientific studies supporting the efficacy of ear seeds is lacking, but there are some preliminary trials that show promising results. Some proven ear acupuncture benefits include its ability to:

1. Relieve Anxiety

A randomized clinical trial conducted in Brazil evaluated the effectiveness of auricular therapy in reducing pain and anxiety of hospital nursing staff members.

The participating nurses received 10 sessions of auricular therapy using ear seeds. Researchers found that there was a statistical difference for anxiety after the final assessment, although the best results were from ear acupuncture with needles.

There was also a 24 percent reduction of pain after using ear seed therapy.

2. Improve Sleep

A systematic review and meta-analysis published in BMC Complementary and Alternative Medicine found that auricular acupuncture has a positive effect when used for insomnia.

Researchers concluded that ear acupuncture may serve as a cost-effective and safe therapy, but more studies are needed to fully understand its efficacy.

3. Relieve Pain

A 2012 study published in Evidence-Based Complementary and Alternative Medicine examined the benefits of using ear seeds for back pain in a seven-day treatment period.

When auricular point acupressure was used to reduce chronic low back pain, participants reported a 46 percent reduction in their worst pain and a 50 percent reduction in average pain; 62 percent of participants also reported using less pain medication.

4. Ease Addiction

A 3- to 5-point ear acupuncture protocol is the most widely implemented acupuncture-assisted protocol for substance abuse and broad behavioral health issues, according to research published in Substance Abuse and Rehabilitation.

Ear acupuncture and acupressure are commonly used for smoking cessation. Although several randomized, placebo-controlled trials on acupuncture have been performed, they’ve had conflicting results.

However, there’s evidence that ear acupuncture and acupressure have been beneficial for patients suffering from drug dependence.

5. Boost Weight Loss

A study published in the American Journal of Chinese Medicine found that ear acupressure with Japanese magnetic pearls or vaccaria seeds decreased body mass index in an eight-week, randomized controlled trial. The vaccaria seed method showed the greatest reduction in BMI.

Auricular acupressure did not, however, reduce total cholesterol, total triglycerides or LDL levels.

Are They Safe? Risks and Side Effects

Ear seeds are available as stick-ons, so they’re easy to use and don’t require a licensed acupuncturist. That said, for ear acupuncture to be effective, it’s important to work with a trained professional who knows how to find the appropriate acupoints on the outer ear.

Ear seeds are generally considered safe, as they are noninvasive and simply rest on the outer ear. There are a few types of ear seeds, including actual seeds from the vaccaria plant, crystal ear seeds, metal beads and ceramic beads.

If you notice signs of irritation after applying the seeds or pellets, then remove them right away. Researchers in China found that the most commonly reported adverse effects of auricular therapy were:

• local skin discomfort
• redness
• tenderness

Applying pressure to the seeds may cause minor irritation, so don’t do it too often. It’s also helpful to give your ears a rest after removing the seeds before you reapply.

In addition to general signs of skin irritation, some people experience ear acupuncture side effects like feeling lightheaded, drowsy or nauseous.

Women who are pregnant or immunocompromised patients should speak to their health care providers before trying ear acupuncture or acupressure.

Conclusion

• Ear seeds are tiny seeds, pellets, beads or crystals that are placed on ear pressure points to stimulate the flow of energy to other areas of the body.
• Auriculotherapy is used for range of health issues, including anxiety, pain, weight loss and addiction. Although the research on its efficacy is minimal and mixed, there are many reports of its benefits.
• You can apply ear seeds yourself or have them applied by a trained professional. They can stay on the ears for about five days at a time and they are generally considered safe.

The post Do Ear Seeds Work To Relieve Pain & More? appeared first on Dr. Axe.

Whether you’re an athlete looking to improve your training and performance, or someone trying to reduce pain and achieve better alignment, myofascial release therapy can likely help.

This type of manipulative therapy targets hard knots and trigger points in the muscle tissue that can elicit tenderness, pain, stiffness and even twitching.

While it’s still considered an “alternative treatment,” one that has been studied significantly less than similar approaches, there’s evidence that it may be beneficial for those dealing with pain or inflexibility even after trying surgery, medication and stretching.

What Is Myofascial Release?

Myofascial release (or MFR) is a type of hands-on treatment that is used to reduce tightness and pain in the body’s connective tissue system. It’s intended to improve range of motion, flexibility, stability, strength, performance and recovery.

The purpose of MFR is to detect fascial restrictions — areas of connective tissue that are tight, painful or inflamed — and then to apply sustained pressure to that area in order to release the fascia.

Since it originated in the 1960s, literature regarding the effectiveness of MFR has been limited, shown mixed results and not been of the best quality. Recently, however, a 2015 systematic review concluded that “MFR is emerging as a strategy with a solid evidence base and tremendous potential.”

What is fascia?

Although experts currently don’t agree on one official definition of fascia, it’s considered to be a band or sheet of connective tissue, made up mostly the type of collagen protein that attaches and stabilizes muscles and other internal organs. It’s described as having has an appearance similar to a spider’s web or a woven sweater.

This system covers every muscle, bone, nerve, artery, vein and internal organ, spanning the entire body from head to toe. It surrounds and attaches to all structures, supporting overall functionality of the body.

Normally, fascia is relaxed and has the ability to stretch and move. But when it becomes inflamed or damaged, it starts to become tight and restricted in movement as it loses its pliability. Not only can this cause inflexibility and pain, but it causes tension to develop in other parts of the body too, since the body’s fascia is an inter-connected system.

Myofascial release therapists often describe dysfunctional areas of fascia as trigger points, knots, adhesions, ropes or scar tissue. When someone has many of these, it’s referred to as myofascial pain syndrome (MPS).

Releasing these trigger points or knots, as well as the surrounding area, is the focus of MFR treatments. Not only does this dissipate pain at the specific trigger point, but it can help stop pain from “rippling out” to other parts of the body.

How does MFR compare to other manipulative techniques?

Is foam rolling the same as myofascial release? The use of foam rollers is popular for practicing self-myofascial release (SMR). MFR doesn’t necessarily require the use of a foam roller (since it can be done with a therapist’s hands), however foam rolling has the same purpose: It uses application of pressure to help break up scar tissue and soft-tissue adhesions that lead to pain and stiffness.

The main difference is that foam rolling is performed by the individual on themselves, rather than by a practitioner.

Foam rolling is also encouraged as part of a warm-up or cool-down before and after a workout because it increases blood flow to muscles and helps to “lengthen” connective tissue, improving range of motion.

What is a myofascial release massage, and how does it differ from other massages?

MFR technique is somewhat different than some other types of manual adjustments, including other massage therapy techniques and rolfing, because it’s performed for a shorter time and directly on the skin without oils, creams or machinery. MFR, massage and rolfing include some of the same techniques, but with MFR there’s more focus on specific trigger points, rather than the whole body.

MFR maintains pressure for three to five minutes at a time on a targeted area. It also requires steady pressure to soften and stretch fascia. Overall it tends to be firmer and more targeted (and sometimes less relaxing) than typical massages.

Related: Massage Gun Benefits, Best Types & Do They Really Work?

How It Works

Myofascial release therapy involves applying gentle and sustained pressure applied to connective tissue using the therapist’s hands. Another way it is described is “low load, long duration stretching.”

According to the MFR Treatment Centers & Seminars website, “This essential ‘time element’ has to do with the viscous flow and the piezoelectric phenomenon: a low load (gentle pressure) applied slowly will allow a viscoelastic medium (fascia) to elongate.”

MFR therapists use a variety of myofascial release techniques and tools, treating each patient uniquely based on their specific symptoms.

Here’s what you can expect from an appointment with a MFR therapist, which usually lasts between 30–60 minutes per session in total, including discussion before and after:

• First, your therapist will work on locating the areas of fascia that appear to be restricted.
• Tests will be performed to measure the level of loss of motion or pain you’re experiencing.
• Your therapist will perform hands-on treatment that is slow and gradual. Usually this takes place in a private therapy room, much like with physical therapy.
• Ideally you will continue to be treated weekly or several times per week, for several weeks or even months. The duration depends on your specific condition and symptoms.
• You may also be instructed to perform myofascial exercises at home between sessions.

In many cases, MFR will be combined with other treatment approaches and remedies for pain management. Some examples include: use of hot or ice packs, stretching, acupuncture, chiropractic adjustments, physical therapy, occupational therapy, and use of non-prescription pain relievers.

Who Can Benefit

People who can benefit most from myofascial release therapy include those with:

• Pain felt mostly in one area, such as the neck, back, shoulders, hips, or one side of the body
• Physical trauma, such as a fall, car accident or whiplash
• Chronic injuries
• History of inflammatory responses that lead to physical limitations
• History of surgical procedures that leads to scarring
• Emotional trauma that causes muscle tension
• Habitual poor posture
• Repetitive stress and overuse injuries among athletes
• Temporo-mandibular joint disorder pain (TMJ)
• Carpal tunnel syndrome
• Fibromyalgia
• Migraines

You may be a good candidate if you struggle with pain and limitations but results on standard tests like x-rays, CAT scans, electromyography, etc. haven’t been able to pinpoint a specific physical problem. Myofascial restrictions  are not always easy to spot on these tests, but they can still exist and impact your quality of life.

How can you find a qualified myofascial release therapist? 

Treatments are offered by practitioners including osteopathic physicians, chiropractors, physical or occupational therapists, massage therapists, or sports medicine/injury specialists. Look for a provider that has completed specific myofascial release training courses and has earned a certification.

One of the founders of myofascial release massage is John F. Barnes, PT, LMT, NCTMB, who is considered to be one of the most influential people in the field of manipulative therapies.

Barnes has been treating patients since the 1960s and today is the owner, director and chief physical therapist at two MFR “sanctuaries” located in Pennsylvania and Arizona. He also manages an educational company called Myofascial Release Seminars which has trained thousands of therapists. To find a therapist trained in his technique, visit his website here.

Benefits

1. Helps Restore Proper Body Mechanics

MFR treatments focus not only on pain reduction, but also on restoring postural and movement awareness in order to reduce future injuries.

Good posture is important for preventing tightness of tissues that leads to restriction and pressure. Over time, poor posture can cause parts of the body to be pulled out of alignment, leading to muscular compensations and overuse injuries. This commonly affects parts of the body including the shoulders and hips, in addition to the glutes and back.

2. Helps Reduce Pain

Myofascial pain is thought to have several primary sources: pain within tight skeletal muscle or connective tissue that is being contracted, and pain that generates outward to a nearby structure that is being cut off from blood supply or put under pressure.

MFR treatment is believed to help loosen “bound down” fascia so that movement is restored, while also preventing other connected parts of the body from suffering. There’s evidence that not only can this type of treatment reduce muscle pain in specific parts of the body, such as the shoulders or back, but it can also decrease symptoms stemming from tension throughout the body, such as headaches and neck pain.

Related: Gua Sha Therapy for Pain Relief

3. Enhances Strength and Performance

Myofascial release massage helps the body handle stress and impact better, including the types purposefully applied to the body via exercise and strength-training.

Sometimes MFR is used prior to training to help athletes prepare, or used in combination with other treatments to promote recovery and make other forms of stretching/strengthening more effective.

Research indicates that some of the perks associated with MFR for athletes include: improving range of motion, blood flow and joint function; protecting against injury; reducing soreness; and shortening recovery time (post-exercise fatigue) after a workout.

4. Improves Flexibility

Fascial restrictions negatively affect both flexibility and stability, so resolving tight areas of fascia can be an effective way to improve mobility, the ability to perform daily activities and overall quality of life.

5. Emphasizes Self-Help and Patient Independence

While it’s not exactly the same thing as visiting a therapist, you can practice mysofascial release on yourself at home.

How do you do myofascial self-release? The most popular way to do self-myofascial release is with a foam roller. Massage balls and sticks are also available, which help to apply pressure to specific areas of muscles.

Some experts recommend limiting use to about two minutes or less per muscle group, specifically focusing on muscles that feel tight. Foam rolling for too long or with too much pressure can actually reduce the effectiveness (especially if you’re doing it as part of a warm-up before exercise) and start fatiguing your muscle, so keep it brief.

Begin my moving at a consistent tempo of approximately one inch per second while remaining on areas of tension for up to 90 seconds. You should feel your muscle warm up, loosen and relax.

Risks and Side Effects

When performed by a trained therapist, this type of manipulative therapy is considered to be very safe. However, it shouldn’t be performed on anyone with open wounds, burns, fractured or broken bones, or deep vein thrombosis. Because some studies suggest it doesn’t work for everyone with chronic musculoskeletal pain, it also shouldn’t replace other treatments or doctor’s visits.

Does myofascial release hurt? Some people report feeling some discomfort during or after myofascial massage, however it shouldn’t be very painful. You may temporarily feel sore or have difficulty moving, but this should improve within 1–2 days.

If you have concerns about getting started, it’s a good idea to speak with your doctor, chiropractor or orthopedist first. He or she can recommend which type of manipulative therapy is best for your condition, and give you instructions for practicing self-MFR at home.

Final Thoughts

• What is myofascial release? It’s a type of hands-on/manual therapy technique that focuses on reducing tightness and pain stemming from dysfunctional myofascial tissue. It targets trigger points or knots, which are inflamed or damaged parts of fascia, a system of connective tissue that wrap, connect and support your muscles.
• Myofascial massage benefits may include improving range of motion, flexibility, stability, strength, performance and recovery, while reducing pain.
• Trained therapists or doctors usually perform MFR. You can also perform self-myofascial release using a foam roller, balls or sticks.

The post Myofascial Release Therapy for Back Pain, Posture and More appeared first on Dr. Axe.

Do you know anyone who uses emotional freed technique (EFT), or EFT tapping, to help fight depression or anxiety? Are you wondering what EFT is all about and how it works?

Emotional freedom technique is used to manage tension in the body and worry in the mind.

The underlying principle of EFT is that all emotions and thoughts are forms of energy. This energy, whether positive or negative, has very real physical manifestations that affect all functions of the body.

While the human body possesses a natural healing potential, stress and emotional problems can stand in the way. This is where emotional freedom technique comes in.

People who experience benefits from practicing tapping techniques find that they help clear their mind, focus their attention on the present moment (much like meditation does) and improve their attitude.

One of the best things about EFT is that it can be done anywhere, at any time, quickly and without the use of any equipment, medications or supplements.

What Is EFT Tapping?

Emotional freedom technique is a self-help technique that involves tapping near the end points of “energy meridians” located around the body. The tapping process is done in order to reduce physical tension and promote a deeper mind-body connection.

This technique goes by a few different names, including emotional freedom technique, EFT tapping therapy or simply tapping.

According to the EFT Universe website, “EFT has been researched in more than 10 countries, by more than 60 investigators, whose results have been published in more than 20 different peer-reviewed journals.” These include the Journal of Clinical Psychology, the American Psychological Association journals Psychotherapy: Theory, Research, Practice, Training and Review of General Psychology.

Who invented EFT?

EFT tapping therapy was first introduced in the 1990s by a man named Gary Craig, who considered his approach to be an effective combination of mind-body medicine and acupressure techniques. Its creation followed another mind-body method called thought field therapy (TFT).

In the 1980s, TFT was developed by Dr. Roger Callahan, a clinical psychologist, who found that it helped people naturally manage negative emotions — including symptoms of anxiety and depression, fear/phobias, and physical symptoms related to stress.

Craig, one the lead creators of emotional freedom technique, was one of Dr. Callahan’s students who further researched and refined TFT techniques in order to establish his own unique approach. Since 1995, a variety of EFT courses have been available to the public, focusing on teaching people how to easily use tapping techniques to overcome physiological obstacles and common ailments.

What does EFT treat?

It can be used to manage both psychological problems and physical pain. For example, tapping is used to help cope with conditions such as:

• chronic pain
• anxiety and depression
• post traumatic stress disorder
• fear of public speaking and other forms of social anxieties/fear
• short-term or chronic stress
• muscular tension and joint pain
• fatigue and boosting energy levels
• tension headaches
• food cravings and emotional eating
• emotional problems tied to low self-esteem
• difficulties with athletic performance, focus and coordination
• trouble sleeping

How Does It Work?

How and why does EFT work? A 2018 systematic review and meta-analysis published in the Journal of Nervous and Mental Diseases describes emotional freedom techniques as “combining elements of cognitive restructuring and exposure techniques with acupoint stimulation.”

Emotional freedom technique has certain things in common with Traditional Chinese Medicine practices like acupressure or acupuncture because it focuses on the body’s “energy system,” made up of circuits that run throughout the body.

These energy circuits are referred to as meridians, and although they cannot be seen or measured, many believe they exist and have powerful effects.

• Mind-body healing techniques are believed to help direct the flow of energy in the body in a way that promotes well-being and reduces disruptions in the body.
• With EFT, you tap near certain points of specific energy meridians (similar to acupressure points) in your body to promote physical and emotional healing.
• Something that makes EFT different from acupressure or other Eastern approaches is that it focuses on more than physical ailments and energy systems. It also brings attention to thought processes that contribute to stress and emotional problems.
• The EFT process combines tapping of the energy meridians with voicing of positive affirmations. In this way, EFT tapping combines an Eastern medicine approach with more traditional Western psychotherapies. Proponents of tapping therapy feel that together these tools can have a big impact on emotional health.

Related: Benefits of Humanistic Therapy + How It Works

How to Perform Basic Emotional Freedom Technique Tapping

What are the actual EFT tapping techniques that you’ll need to learn in order to reap the associated benefits?

Some EFT practitioners teach that there are seven basic steps in the EFT tapping process, according to the EFT “recipe” created by Gary Craig. Others summarize the process in five steps.

The basic EFT tapping steps are as follows:

1. Identifying the issue — Prior to tapping, start by naming the specific problem or emotion you want to target with EFT. The goal is to focus on only one issue at a time for the most effects.
2. Creating a reminder phrase — You create a short phrase that helps you to refer to the problem or memory in a specific way by giving it a title. This helps you stay focused on the memory or current problem during the rest of the process.
3. Rating the issue — Determine on an “intensity scale” ranging from 1–10 of how significant the problem is to you (1 the least significant and 10 the most).
4. Setting up your affirmation — Come up with a self-affirming phrase that helps you feel powerful against the issue. The basic structure of positive affirmations is “Even though I feel X (fill in the problem or emotion you’re dealing with), I deeply and completely accept myself.” While you repeat your affirmation you start by tapping on your hand, specifically on the fleshy part on the outer side of your palm under your pinky finger.
5. Performing the tapping sequence — During a tapping sequence you tap your finger over eight key meridian points. Use two fingers, usually the middle and index finger, and apply constant, gentle yet firm taps. Keep speaking out loud while you’re tapping, repeating positive phrases to keep your attention focused. Tapping points to include (in this order) are top of the eyebrows, side of the eyes, under the eyes, under the nose, under the chin, under the collarbone, under the arm and top of the head.
6. Tuning in for re-rating —  Tune in to how you are feeling about the tapping session, rating the problem once again on a scale from 1–10.
7. Repeating the process— If you still feel stuck, find a new positive affirmation and repeat the process.

How can you become formally trained in EFT?

If you’d like to know much more about the origins of emotional freedom technique, how it works and how it can be applied to different situations, you might be interested in taking an online EFT training course.

You may also be able to find a trained EFT practitioner in your area who can introduce you the practice. To find out more information about EFT training either online or in your area ,try visiting:

• EFT  Universe website
• EFT Certification website
• Online EFT website

Does It Work? Top 6 Benefits

What are the benefits of EFT, according to studies? Is EFT considered an evidence-based practice?

According to a 2019 article published in the Journal of Evidenced-Based Integrative Medicine, “EFT is an evidence-based self-help therapeutic method and over 100 studies demonstrate its efficacy.” Below are some of the many benefits associated with “tapping therapy.”

1. May Help Reduce Stress, Depression and Anxiety

EFT has been shown to help in the process of overcoming stress and related symptoms, such as trouble sleeping, fatigue and chronic panic. Scientific studies have also found some support of EFT for depression.

In the study mentioned above, following a four-day training in emotional tapping technique, participants experienced “significant declines in anxiety (−40 percent), depression (−35 percent), post-traumatic stress disorder (−32 percent), pain (−57 percent ), and cravings… Significant improvements were found in resting heart rate, cortisol, and systolic and diastolic blood pressure.”

Over the past several decades many studies have been conducted in an attempt to validate the significance of EFT tapping and similar techniques to determine how they might work. A 2016 meta-analysis published in the Journal of Nervous and Mental Disease found that among 14 different studies, emotional freedom technique treatment led to a significant decrease in anxiety scores among adults experiencing psychological distress.

There’s some evidence that EFT may work by helping decrease cortisol levels, one of the primary “stress hormones” that can contribute to many ailments when it stays chronically elevated.

According to a 2014 review published in Medical Acupuncture, “Clinical EFT has been shown to regulate stress hormones and limbic function and to improve various neurologic markers of general health. The epigenetic effects of EFT include upregulation of immunity genes and downregulation of inflammation genes.”

Researchers concluded that at least six well-controlled studies have indicated that EFT works differently than placebo.

2. May Help Improve “Stress Biochemistry” by Lowering Cortisol Levels

Another 2012 study also published in the Journal of Nervous and Mental Disease found that when subjects were randomly assigned to either an emotional freedom technique group, a psychotherapy group or a no-treatment group, the group receiving EFT treatments showed decreases in cortisol levels and a number of improvements in psychological distress markers.

EFT treatment lasted 30 minutes, and salivary cortisol was measured before and again 30 minutes after the intervention. Results showed that the EFT group experienced significant improvements in not only cortisol levels, but also scores for anxiety, depression and overall severity of symptoms.

3. May Help Treat Psychological Trauma and PTSD

In studies, EFT has shown efficacy in treating post-traumatic stress disorder (PTSD) and related symptoms. Because it uses positive affirmations, EFT may work similarly to traditional “talk therapy” to some extent, but be more effective for certain people because it engages both the mind and body.

A 2018 article entitled “Guidelines for the Treatment of PTSD Using Clinical EFT” that was published in the journal Healthcare states:

Its efficacy for post-traumatic stress disorder (PTSD) has been investigated in a variety of demographic groups including war veterans, victims of sexual violence, the spouses of PTSD sufferers, motor accident survivors, prisoners, hospital patients, adolescents, and survivors of natural and human-caused disasters.

In one 2013 longitudinal analysis that tested the effects of EFT training on veterans dealing with PTSD found that after three treatment sessions 60 percent of the participants no longer met the PTSD clinical criteria, and after six sessions this number went up to 86 percent. The majority of these improvements lasted for at least three to six months.

According to 2017 guidelines for treating PTSD that were published in the Permanente Journal:

Most practitioners (63%) reported that even complex PTSD can be remediated in 10 or fewer EFT sessions… We recommend a stepped care model, with 5 EFT therapy sessions for subclinical PTSD and 10 sessions for clinical PTSD, in addition to group therapy, online self-help resources, and social support.

4. Can Help Reduce Chronic Joint or Muscle Pains and Headaches

A number of studies have found that EFT can help manage symptoms in sufferers of tension headaches, those with fibromyalgia, people dealing with chronic injuries and many others suffering from pain.

One 2013 randomized controlled trial found that EFT training helped reduce frequency and severity of headaches while also improving other lifestyle parameters.

One study of 86 women with fibromyalgia found that after completion of an eight-week EFT training program, statistically significant improvements were observed in the group assigned to EFT training compared to those assigned to a waiting list group.

Researchers found improvements associated with EFT in variables including pain, anxiety, depression, vitality, social function, mental health, performance problems involving work or other activities, and psychological processes like frequent rumination, magnification and helplessness. The EFT group also showed significant increases in activity level.

5. Can Help Improve Athletic Performance

A 2009 study published in Open Sports Sciences that investigated the effects of emotional freedom techniques as part of a psychophysiological intervention for male and female basketball players found that EFT treatment helped improve athletic performance. The group of athletes receiving EFT treatment for 15 minutes were compared to a performance-matched control group received that received a placebo intervention.

Researchers measured performance by observing free throw success and vertical jump heights. Following treatment they found a statistically significant difference between the two groups in terms of free throw performance.

There was no difference observed between treatment groups in jump height. The difference between groups was attributed to EFT helping with concentration and possibly performance anxiety/stress.

Another study found similar results in soccer players, who showed significant improvements in goal-scoring abilities following intervention with EFT. Other research has also shown that EFT tapping may help improve mental conditioning related to sports performance, including boosting confidence and reducing performance anxiety.

6. May Support a Healthy Diet and Lifestyle

Does EFT help with weight loss? Because it can reduce stress hormones, including cortisol, it may be helpful for managing your appetite — plus it seems to help increase coping abilities when it comes to resisting emotional eating.

Practicing tapping is one way to deal with cravings that are triggered by stress, boredom, sadness and loneliness. Tapping may help you cope with physical urges to binge and eat emotionally, which can have a big impact on your food choices and weight.

Related: How Energy Healing Works to Benefit the Body & Mind

Risks and Side Effects

Even though findings regarding the positive effects of EFT are promising, researchers point out that EFT should not be considered “standard treatment” for people with mental disorders. It’s considered an alternative treatment that should not take the place of approaches like cognitive behavioral therapy.

Emotional freedom technique should best be thought of as a adjunct therapy, used in combination with things like a healthy lifestyle (eating a nutrient-dense diet and getting enough exercise), traditional therapy, stress-relieving practices like meditation or prayer, and possibly medications.

Final Thoughts

• What is eft tapping? EFT stands for emotional freedom technique.
• It’s a self-help technique that involves tapping near the end points of “energy meridians” located around the body.
• People use EFT tapping in order to reduce tension, promote a deeper mind-body connection, and manage symptoms of anxiety, depression or stress.
• Tapping focuses on resolving physical ailments by altering energy systems in the body. It also brings attention to thought processes that contribute to psychological stress and emotional problems.
• How does it work? EFT may work by lowering cortisol level and the body’s stress response.
• Through muscle relaxation, affirmations and other relaxation techniques it reduces negative emotions and physical symptoms.

The post 5 Emotional Freedom Technique or EFT Tapping Benefits for Stress, Pain & More appeared first on Dr. Axe.

Whether you’re an athlete with a daily high demand placed on your body or recovering from an injury or illness, deep tissue massage likely has some benefits to offer you.

Massages have been utilized for thousands of years throughout the world to lower both physical and psychological stress. And today, research continues to show that whether used alone or in conjunction with other treatments, massage therapy is an effective way to help treat common conditions like arthritis, anxiety and chronic lower back pain.

Deep tissue massage benefits include reducing pain and discomfort, while improving the body’s ability to heal itself. Not only is this type of massages relaxing — studies show they also help “lengthen and release muscles” that frequently feel tense and get stuck in uncomfortable holding patterns.

Let’s explore what, exactly, deep tissue massage is and all the ways it can benefit your body and mind.

What Is Deep Tissue Massage?

Deep tissue massage, as defined by a 2018 article in the Journal of Bodywork And Movement Therapies, involves manipulation of the deep layers of muscle tissue in the body, including the fascia and other supportive tissue that make up joints. The purpose is to reach these layers in order to relax, lengthen and release harmful holding patterns.

Compared to other popular types of massage techniques — including Swedish massage or acupressure, which tend to be lighter in pressure and can involve moving the body into certain positions — deep tissue massage is usually performed more slowly and firmly.

Most deep tissue massages focus on major muscle groups — such as the neck or lower back — along with joints and tendons that are susceptible to straining or injuries. Certain areas of the body that tend to tense up in times of stress, including the shoulders, neck and hips, can often benefit the most from this type of deep manipulation.

Many people consider “sports massages” to be a form of deep tissue massage. These involve physical treatment primarily to neuromusculoskeletal systems to treat pain and disability, improve muscle recovery and joint mobilization, and prevent injuries.

Manipulative approaches to naturally treating pain and other health problems have been utilized for over 3,000 years, dating back to Ancient Egyptian and Chinese civilizations. Pressure massages were used to improve “Qi” (life force or energy), detox the body and promote better liver function — which today can be explained through the process of activating the lymphatic system.

Experts believe that the ancient Egyptians were the first to use very firm, deep pressure to treat chronic pain. In the West, deep tissue massage began to gain attention during the mid-19th century, starting in Canada and making its way throughout the U.S.

Benefits

What are the benefits of deep tissue massage? Below are some of the health conditions that this type of massage can help treat:

1. Treats Chronic Back Pain

One study that compared the effectiveness of two different kinds of massages for treating chronic back pain, therapeutic massage versus deep tissue massage (DTM), found that DTM treatment over the course of 10 days resulted in significantly better improvements in pain compared to therapeutic massage.

In this particular study, published in Studies in Health Technology and Informatics, therapeutic massage included techniques of tapping and friction, while DTM used “oblique pressure and a combination of lengthening and cross-fiber strokes.” All sessions were 30 minutes long and performed daily for 10days.

All participants did not receive any other treatments during the course of the study.

Other studies have show similar findings. A 2014 study published in the Scientific World Journal even found that DTM treatment alone had just as much of a positive effect on reducing pain in people with chronic symptoms compared to massage and NSAID painkillers used together.

A 2017 study found that various types of massage, including deep tissue, also seem to have clinical benefits for treating ankylosing spondylitis, a form of arthritis that primarily affects the spine.

(Gua sha therapy has also been found to help with lower back pain.)

2. Helps Lower High Blood Pressure

One study published in the Journal of Alternative and Complementary Medicine found that deep tissue massage had positive effects on systolic, diastolic and mean arterial blood pressure readings in adults with pain and high blood pressure symptoms.

The study involved 263 volunteers with an average age of 48.5. Overall muscle spasm/muscle strain was described as either moderate or severe for each patient prior to treatments, which consisted of a massage between 45–60 minutes in duration.

Results demonstrated an average systolic pressure reduction of 10.4 mm/Hg, a diastolic pressure reduction of 5.3 mm/Hg, a mean arterial pressure reduction of 7.0 mm/Hg and an average heart rate reduction of 10.8 beats per minute following massage treatment.

3. Reduces Stress, Anxiety and Muscle Tension

Why is massage good for people dealing with poor health due to stress? Mainly because it helps stimulate blood flow and relieve muscle tension, while at the same time lowering psychological stress and releasing “happy hormones” like serotonin and oxytocin.

Inflammation caused by chronic stress and muscle tension can lead to worsened overall health, longer recovery time, reduced immune function and cardiovascular problems, such as high blood pressure. Studies have found that massage therapy can help lower cortisol levels and even boost production of the hormone called oxytocin, which relaxes the body and has soothing effects.

Oxytocin is the primary hormone responsible for sustaining social bonds in humans and increasing motivation for cooperative behaviors, which is why it’s often called the “cuddle hormone” and known to be released during hugs, birth, social bonding and from touch.

Several mechanisms for deep massage’s natural stress-relieving effects include its ability to dilate blood vessels and also lower activity of the limbic system (including the hypothalamus), which is responsible for autonomic nervous system regulation and cortisol secretion.

Massage seems to improve relaxation by boosting activity of the parasympathetic nervous system, as measured by heart rate, blood pressure and heart rate variability.

4. Breaks Up Scar Tissue and Adhesions

Deep tissue massages are often utilized following injuries because research suggests massage help break up newly forming scar tissue that can make recovery more difficult and lead to stiffness.

Massage has been shown to help reduce inflammation and muscle spasms by stimulating blood flow, loosening up muscles to allow for more oxygen and also helping reduce the nervous system’s automatic stress response.

Following injury, and especially if it’s also a very stressful time, inflammation can prevent proper blood flow from reaching damaged tissue and can cut off vital nutrients and oxygen. This can cause toxins to accumulate around damaged tissue, which only increases swelling and pain.

Some studies have found that even self-administered massage along with icing can help reduce pain associated with plantar fasciitis and other common injuries. In this case, cross-friction massage strokes to the feet seem to be most effective for curbing pain.

5. Improves Athletic Recovery and Performance

Research published in the Journal of Sports Medicine and Physical Fitness reported findings of a positive trend for deep tissue massages in regard to improved athletic recovery and performance. The most beneficial type of deep tissue massage for athletes is considered to be “sports massage,” which is commonly performed prior to athletic events to help warm the body and prevent injuries or immediately after to improve recovery.

The report showed that the science of sports massage has become of growing interest to athletes, athletic trainers, coaches and sports physiologists. Studies show that deep tissue massages can help improve lactate clearance, delayed onset of muscle soreness, muscle fatigue, injury prevention and injury treatment.

The researchers also note there are psychological benefits for athletes receiving massages, which other research shows can include improved focus and confidence. Although more research is still needed on a long-term scale, both tissue healing and the psychological effects of massages are areas that seem promising for both professional and recreational athletes.

6. Can Help with Labor Pain and Delivery

Many pregnant women now turn toward alternative/complementary medicines for helping control labor pain and supporting a natural birthing process like the Bradley Method. In fact, surveys show that the most common alternative therapies recommended during pregnancy are massage therapy, acupuncture and chiropractic therapies.

Some research has shown that massage therapy can be effective during pregnancy due to its anxiety-lowering effects, and women who receive massages before and during labor tend to experience decreased depression, anxiety, and leg and back pain. Results from one study found that women who received massages prior to and during labor had significantly less pain, plus their labors were on average three hours shorter and required less need for medication.

Because cortisol levels decrease following massage and blood flow is improved, pregnant women are also better protected from excessive fetal activity and risk for premature delivery.

7. Reduces Arthritis Symptoms

According to the Arthritis Foundation, massage is often used to relieve common symptoms of many types of arthritis, including chronic joint pain, stiffness, anxiety, limited range of motion in joints and trouble sleeping. Firm massages can be used daily for natural relief, whether performed by a professional or by the patient themselves.

Research shows that firmer massages with more pressure can result in a significant reduction in arthritis pain compared to lighter massages, as well as tendonitis and similar types of painful conditions. Lighter massage tends to be arousing (not relaxing) because often the heart rate goes up.

However, with moderate pressure, heart rate usually goes down, and this stimulates relaxation and reduced tension.

8. Can Help Reduce Neck and Shoulder Pain

Surveys show that musculoskeletal disorders, particularly those affecting the shoulders and knees, are some of the most common health conditions that adults experience, impacting  between 20 percent and 50 percent of the global population.

A 2015 study found that addition of soft tissue massage to an ongoing exercise program (in this case targeting the shoulder) offered additional benefits related to improvements in pain, disability and range of motion.

Findings from a 2017 review suggest that massage therapy is effective in improving shoulder flexion and abduction, as well as releasing “muscle hardness” that contributes to pain and reduced range of motion in the upper body.

According to an article written by the National Center of Complementary and Integrative Health, another 2013 review of 12 studies found evidence that massage was helpful for decreasing neck and shoulder pain. However, benefits were short-term in some of the studies.

A separate review found that massage could provide relief of neck pain most when treatments were frequent and long enough.

Related: Massage Gun Benefits, Best Types & Do They Really Work?

What to Expect and How It Compares to Other Massage

What happens when you get a deep tissue massage? The person receiving the massage usually lays on his or her stomach or back in one position, while deep pressure is applied to targeted areas of the body by a trained massage therapist.

Massage therapists who are trained in deep tissue massage technique usually offer their clients several services:

• They’re capable of safely treating particular areas that are extra tense or were previously injured.
• They can offer tips of improving posture, which can help lower chronic tension and pain.
• They usually have knowledge of helpful exercises or stretches that can be done at home between massage sessions.
• They also often have additional education in regard to reducing anxiety or stress held in the body and improving relaxation.

How often should you get a deep tissue massage?

Most experts recommend a maintenance plan of getting about one deep tissue massage per month. However, “the number of your appointments will vary if you have an acute injury, chronic pain or a more complicated condition.”

Athletes and those with injuries may want to undergo this type of massage more often, such as bi-weekly or once weekly.

Deep Tissue Massage vs. Swedish Massage

If you’ve ever received a massage that was done in a Swedish fashion — involving long strokes that moved along the lines of muscles — a deep tissue massage will probably feel like a bit of a different experience.

Deep tissue massages are usually “cross-grain,” moving against the muscles to relieve aches or pains rather than moving with them. This can sometimes feel a bit more painful as a result compared to standard “relaxation massages.”

However, the pressure involved in deep massages is actually a good thing. It provides many of the benefits that this type of therapeutic massage has to offer.

Deep tissue massages also tend to be slower-paced and longer than many other massages, ideally about 1.5 hours long, which gives bodily tissue enough time to warm up and then relax.

Massage Therapy vs. Rolfing

• Rolfing is one type of deep manipulation practice that has many of the same benefits of massages. It helps decrease pain, improve healing, correct posture, lower stress and relieve tension.
• Rolfing was founded in the 1950s by Dr. Ida Rolf, who created the practice to help treat damaged fascia, which are the bands or sheets of connective tissue fibers in the body that form beneath the skin to stabilize organs and muscles.
• Today, rolfing is usually performed in series of 10 sessions by trained practitioners in order to treat conditions like limited mobility, back or neck pain, stress, and low energy.
• According to Rolf USA, compared to deep tissue massage, which has more of a focus on relaxation and relief of muscle discomfort, “Rolfing is aimed at improving overall body alignment and functioning.” Rolfing practitioners focus on the entire body to improve posture/alignment, rather than just one targeted area that is tense.

Massage Therapy vs. Chiropractic Care

• Chiropractic care has some similarities to massage therapy but is also different. Chiropractic adjustments primarily focus on manipulating and correcting spinal alignment, which helps correct posture and reduce nerve damage that causes pain.
• Like massages, chiropractic care can be beneficial for lowering pain and improving recovery. It’s also been shown to lower stress, headaches and more. One way that chiropractors help treat pain is by lowering mechanical compression and irritation of spinal joints, which can send nerve signals throughout the body that increase inflammation and irritation.
• Compared to massage therapists, chiropractors receive much more formal training. They’re doctors who need four-year undergraduate education and also a four-year doctorate of chiropractic program. Many are also educated for years in nutrition therapy and various other healing modalities that lower psychological stress and improve immunity.

Risks and Side Effects

Deep tissue massages are not for everyone, and it’s very important to find a well-trained therapist to avoid any potential dangers.

If you’re actively healing from surgery, have nerve damage or an existing injury, you’re wearing a cast or brace, or you’re pregnant, then talk to your doctor before seeking a massage therapist.

Although it’s rare, deep tissue massage side effects may occur when a massage is poorly performed. This can sometimes cause increased pain, bruising, soreness, inflammation and other complications in high-risk patients.

How to Find a Massage Therapist

Do places like Massage Envy do deep tissue massages? It depends on the location and specific therapists who are employed there.

Although some massage therapists have a basic understanding of deep tissue massage, it’s best to find an accredited, well-trained therapist. This is especially the case if you plan to try neuromuscular therapy (NMT), which involves deep strokes that target delicate soft tissues around nerves.

According to the Neuromuscular Therapy Center, NMT is one type of deep massage technique that focuses on applying manual therapy to soft tissue with “quasi-static pressure” in order to stimulate skeletal striated muscle. In addition to massaging a painful or inflamed muscle, the area around the affected muscle that normally supports it is also massaged in order to release tension.

NMT therapists often focus on several factors that can add to muscle or tissue dysfunctions, including joint pathologies, postural positioning, disruptive habits of use, nutritional components, emotional well-being, allergies and neurotoxins.

• Certain massage therapists have specialized training in techniques that help treat people with injuries, inflammation, tears and limitations. Although more than one massage session is usually needed to provide relief and see improvements in pain, well-trained therapists can usually recommend practices or stretches for you to try at home that can further help improve healing.
• Requirements for massage therapists and regulations for licensing differ from state to state (and country to country). Typically, most licensed therapists need to graduate from an accredited massage therapy program and pass the MBLEx test.
• For specialized techniques like neuromuscular massage, keep in mind this can be more harmful than beneficial if done incorrectly, especially if you’re already injured and working on healing.
• It’s a good idea to mention your medical history, injuries and sensitive areas to your therapist before the massage begins.
• Many training programs are now available throughout the world that require a minimum of 500 hours of basic massage therapy training, in addition to continuing education credits that can require up to another 400–500 hours.
• Always make sure you’re “in good hands” by first checking that a therapist has proper qualifications and experience, specifically asking about training in NMT, trigger point therapy, sports massage, pain management, myofascial release and orthopedic massage.

Final Thoughts

• What is a deep tissue massage? This type of massage uses firm, manipulative pressure and movement to release deep layers of tissue, including tendons and fascia (the protective layer surrounding muscles, bones and joints).
• Deep tissue massage benefits include releasing chronic muscle tension, lowering spasms, treating anxiety, reducing arthritis symptoms, lowering blood pressure and improving recovery from injuries.
• Compared to Swedish massage or relaxation massage, deep tissue massage uses more pressure, is usually slower, and can last for a longer duration.

The post 8 Deep Tissue Massage Benefits, Including Treating Chronic Back Pain appeared first on Dr. Axe.

If you’re looking for natural back pain relief, inversion therapy is something you may want to consider. You can even experience this nonsurgical treatment in your own home through the use of an inversion table or chair.

What are the benefits of inversion therapy? Potential benefits include reducing pain while improving strength and flexibility. Sometimes, a doctor may even suggest inversion therapy for chronic back pain before turning to surgery. Inversion is also used to decrease muscle tension and boost circulation.

Is this some kind of new fad treatment? Actually, Hippocrates (aka “the father of medicine”) is credited with starting inversion therapy all the way back in 400 BC. Today, you’ll see from inversion therapy reviews, that there are many people who find relief from using this gravity defying treatment, but there are also many critics who question its effectiveness and safety.

What Is Inversion Therapy?

Inversion therapy is a nonsurgical treatment designed to remove gravitational pressure off the spine and create more space between the spine’s vertebrae. It’s a form of spinal traction or decompression therapy that relieves spinal compression.

A common form or tool of inversion therapy is the inversion table. To use it, you strap yourself into the inversion table (typically by your ankles and waste) and then you either hang completely upside down or you can be at an inverted angle. The table moves to whatever angle you choose, but the idea is that your head is facing towards the floor and gravity’s effects on your body are reduced. There are also other methods of practicing this noninvasive therapy including an inversion chair and inversion boots.

According to Lali Sekhon, MD, PhD, FACS, FAANS, “Even at a 15-degree angle, your body will feel a mild muscular stretch and the benefits of increased blood and lymph circulation. Most people do not need to exceed 60-degrees, as the spine decompresses at this angle.”

How long should you hang upside down on an inversion table? It’s usually recommended to only start with about 30 seconds to one minute of therapy and then gradually increase the time by a minute or two. It’s always a good idea to talk to your healthcare provider or physical therapist for specific recommendations based on your health goals.

What types of of conditions can benefit from inversion? People with health concerns like back pain, scoliosis, sciatica, degenerative disc disease and general muscle tension are known to turn to this therapy for relief from their ongoing symptoms.

Potential Benefits

1. Improvement in Back Pain

Can you use inversion therapy for sciatica or inversion therapy for degenerative disc disease? Along with general back pain (especially lower), sciatica and degenerative disc disease are two of the other common complaints for people who turn to inversion therapy.

A study published in 2013 reveals the effectiveness of inversion traction on chronic low back pain. Inversion can be practiced at various degrees. The researchers had the subjects complete three sets of three minute inversions at either 0, −30 or −60 degrees four days a week over an eight-week period.

The researchers found that an angle of −60 degrees worked best for decreasing back pain and discomfort while also improving lumbar flexibility and trunk strength for patients with chronic low back pain. 

2. Possible Avoidance of Surgery

It’s not a guarantee but some research and firsthand accounts demonstrate how inversion may decrease the need for surgery for some people with chronic back issues. 

A 2012 pilot randomized trial published in the journal Disability and Rehabilitation shows how some patients with backache and sciatica due to protuberant disc disease were able to avoid surgery.

Specifically, surgery was avoided in 10 patients (77 percent) in the inversion group, while it was avoided by only two patients (22 percent) in the control group. The study concludes, “Intermittent traction with an inversion device resulted in a significant reduction in the need for surgery.” 

As a 2014 scientific article points out, “From the moment we are born, and throughout our lifetime, we fight a constant battle against a downward compressive force of nature the force known as gravity.”

The article goes on to highlight how inversion traction therapy and the zero gravity concept can benefit a wide range of back problems (including sciatica, herniated or slipped disc, and scoliosis) and decrease the need for a surgical procedure. 

3. Better Posture and Flexibility

Common habits like sitting for too long and a lack of exercise can contribute to poor posture and a lack of flexibility.

Inversion therapy is meant to encourage decompression of the spine, better circulation and relaxed muscles which can all contribute to better flexibility and alignment, which in turn, can help to improve posture. 

4. Improved Lymphatic Flow

The body’s lymphatic system is responsible for fluid drainage and transport as well as immune response and disease defense. The fluid that is forced out of the bloodstream during normal circulation gets filtered through our lymph nodes to get rid of harmful substances including bacteria and abnormal cells.

Another possible benefit of inversion therapy is improved lymphatic flow and waste removal as a result of being upside down. 

Types, Devices and Techniques

There are several options of equipment and techniques to use if you want to try inversion therapy including:

• Inversion table therapy: These are the most common devices used to hang upside down and practice inversion. An inversion therapy table is a padded table that is connected to a metal frame by hinges. There’s also often a removable headrest pillow and an adjustable lumbar support pad as well. To use the table, you strap yourself in (always read equipment directions carefully) and the table flips over or can adjust to varying angles. These tables often range between $99 to $500.
  
• Inversion therapy chair: In an inversion chairs, the head goes below the feet while in a seated position. Unlike a table, a chair may not go all the way back, but you can still reach up to a 70 percent inverted position. Creators of inversion chairs often say they safely be used alone, provide more posture support and put less pressure on the leg joints.
• Anti-gravity inversion boots: These ankle boots allow a user to hang upside down by their feet by hooking them onto a horizontal bar. This inversion option allows for the most maneuverability for inversion therapy exercises.
• Inversion therapy without table or other equipment: To practice inversion without a table or other equipment, there are various inverted yoga poses (such as a supported headstand).

Related: Aversion Therapy: What Is It, Is It Effective & Why Is It Controversial?

Risks and Precautions

Are inversion tables dangerous? Possible inversion table risks include increases in: blood pressure; heart rate; or pressure in the eyes. This is why it’s especially crucial for people with high blood pressure, heart disease or glaucoma to check with their healthcare provider before using an inversion table or any other inversion techniques.

Another risk is falling off of inversion equipment while getting on or off of it, or because of not being strapped in properly.

Can you die on an inversion table? There have been some claims of death due to becoming stuck upside down in an inversion table. It’s very important to practice inversion under the supervision of a professional or at the least, have another adult nearby if you’re practicing at home.

Other conditions that may warrant avoiding inversion therapy include:

• eye conditions including glaucoma or a detached retina
• heart conditions or circulatory problems
• having an implanted medical device
• fracture
• spinal injury
• hernia
• obesity
• osteoporosis
• pregnancy
• eye infection
• ear infection

This is not an exhaustive list so always check with your doctor before trying inversion therapy.

Final Thoughts

• Inversion therapy is a nonsurgical treatment designed to remove gravitational pressure off the spine and create more space between the spine’s vertebrae.
• The most common tool of this therapy is an inversion table, but other options include an inversion chair, or anti-gravity inversion boots. You can also practice inversion without equipment by doing inverted yoga poses.
• Does inversion therapy work? For some people, inversion provides a reduction in pain and increased circulation.
• There may be inversion therapy benefits for people who struggle with chronic back pain (especially lower), sciatica, scoliosis or poor circulation.
• Ask your doctor or physical therapist about how frequently you should invert, specific movements to perform while inverting, and how long you should conduct each inversion session.

The post Inversion Therapy Benefits for Back Pain and Bad Posture appeared first on Dr. Axe.

Want to work with a doctor who will treat “all of you,” provide personalized care, and take steps to reduce your reliance on medications, surgery and other serious interventions? Then consider working with a naturopathic doctor.

What does a naturopath do exactly? Naturopaths practice “natural medicine,” but they do so using a combination of modern, traditional and scientifically-tested therapies. For example, natural remedies that can be used to help treat patients include nutrition recommendations, supplementations and stress-relieving techniques.

The idea of combining traditional healthcare practices with complimentary approaches is nothing new; this concept, which is the core of naturopathic care, became popular in Europe during the 19th century. As the National Center For Complementary and Integrative Health puts it, “today people visit naturopathic practitioners for various health-related purposes, including primary care, overall well-being, and treatment of illnesses.”

What Is a Naturopath and Naturopathic Medicine?

According to The American Association of Naturopathic Physicians (AANP), the definition of naturopathic medicine is “a distinct primary health care profession, emphasizing prevention, treatment, and optimal health through the use of therapeutic methods and substances that encourage individuals’ inherent self-healing.”

Is a naturopath a doctor? Yes. Accredited naturopathic physicians must graduate from medical school with a four-year degree, plus complete an in-residence, hands-on medical program. The entire training program must consist of a minimum of 4,100 hours of class and clinical training.

The AANP states that “The training that naturopathic doctors receive is comparable to that of conventional medical doctors (MDs) and osteopathic doctors (DOs). In all three medical programs.” Like other doctors, many naturopathic doctors also specialize in a particular field, such as endocrinology, gastroenterology, pediatrics, etc.

Naturopaths, like other doctors, are required to complete internships in in clinical settings under the close supervision of licensed professionals. Something that makes naturopathic medicine training unique, however, is that part of the standard medical curriculum is training in natural medicine disciplines such as nutrition, acupuncture, homeopathic medicine, etc.

Related: Ozone Therapy: Should It Be Approved for Medicinal Use?

How Does It Work?

Naturopathic practitioners utilize some of the following therapies/tools:

• clinical/diagnostic testing
• supplements
• nutritional counseling
• herbal/botanical medicine, or homeopathy
• massage therapy
• manipulative therapy
• acupuncture
• exercise advice
• minor surgery
• use of prescription medications
• intravenous and injection therapies
• naturopathic obstetrics (natural childbirth)

Below are the basic principles that naturopathic physicians adhere to:

• Rely on the healing power of nature: Naturopaths believe in the inherent self-healing process of the human body, so they work to uncover and remove obstacles to allow for recovery.
• Treat underlying causes: For naturopathy treatments to work, underlying causes of illnesses must be addressed, rather than simply treating a patient’s symptoms.
• Do no harm: This involves using substances and interventions that pose as little risk as possible. When a specific condition must be treated, NDs first employ safe, effective, natural substances, then move on to using prescriptions, surgeries and other more intensive treatments as needed.
• “Doctor as Teacher”: Focus on educating the patient and building a strong doctor-patient relationship.
• Treat the whole person: Take into account individual physical, mental, emotional, genetic, environmental, social and spiritual factors when forming a treatment plan.
• Emphasize prevention: Assess risk factors, heredity and susceptibility to disease.

Potential Benefits

1. Offers Patients Personalized, Holistic Care

Naturopaths are often considered “holistic doctors” because they take into account each patient’s unique medical history, lifestyle, risk factors, etc. It’s not unusual for an initial appointment with a naturopath to last for one hour or more, since building a strong relationship is seen as an important component of effective care.

You can expect your first visit with a licensed naturopathic doctor to include discussion about your history, diet, stress levels, sleep, exercise, use of drugs/alcohol/tobacco. A physical exam, and sometimes diagnostic tests, may also be performed.

The goal of naturopathic treatment is to address and heal the root causes of an illness, which is different than treating symptoms because it’s intended to be a long-term solution. This is why addressing multiple aspects of a patient’s life is so important since it allows the naturopath to set up a customized treatment plan.

2. Educates Patients So They Can Participate/Self-Treat

Rather than a physician completely taking control of a patient’s health plan, naturopaths focus on educating the patient so they can take their health into their own hands as much as possible and prevent future illnesses. This gives patients the opportunity to feel empowered and hopeful.

3. Often Decreases Need for Medications

Although licensed naturopathic doctors can prescribe medications and in some cases even perform surgeries, they first try to resolve patient’s conditions using natural health practices. This can include nutrition interventions, homeopathy, herbal medicine and acupuncture, just to name a few. Help with stress management and appropriate exercise are also commonly involved.

All of these natural therapies are considered “complementary medicines” that may or not be be used in addition to traditional medications and treatments. When used as a long-term approach, a combination of different techniques and lifestyle changes can help to limit the need for medications including painkillers (such as ibuprofen, acetaminophen, or opioids), blood pressure or cholesterol medications, anxiety and depression medications, and so on.

4. Helps Prevent Symptoms From Returning

For patients, one of the most attractive things about natural medicine is its ability to help keep symptoms from coming back. This is because of the focus on treating underlying issues, for example chronic stressors, allergies, a poor diet, lack of sleep, etc.

Differences Between a Naturopath and Naturopathic Doctor

How do you become a naturopath? Depending on where you live in the world, there are lots of different types of naturopathic doctor and naturopathy programs available.

Requirements for these two titles varies a bit from state to state, and by country. These two titles are not usually used interchangeably because their scope of practice differs.

According to Valerie A. Gettings, CNHP, on behalf of the the Association of Accredited Naturopathic Medical Colleges,

Not all naturopathic doctor programs are created equal, and graduates of these programs leave with varied degree/certificate titles and professional training, which can create confusion for patients. This is especially true when it comes to knowing the difference between a traditional naturopath and a licensed naturopathic doctor/physician (ND) in North America.

There are currently six accredited naturopathic doctor (ND) education programs across seven North American campuses. NDs are regulated in 22 states and 5 provinces. The top naturopathic doctors in the U.S. and Canada will have attended one of these institutions:

• Bastyr University
• National University of Natural Medicine
• National University of Health Sciences
• Southwest College of Naturopathic Medicine
• University of Bridgeport—College of Naturopathic Medicine
• Canadian College of Naturopathic Medicine
• aBoucher Institute of Naturopathic Medicine

Traditional naturopaths and licensed naturopathic doctors both provide care that helps the body heal through natural substances such as food, herbs and physical therapies. But the education required to become either a traditional naturopath or a licensed naturopathic doctor is very different.

Licensed Naturopathic Doctors (or Naturopathic Physicians, or Doctors of Naturopathic Medicine):

• Often serves as a primary care physician who is trained to diagnose conditions and prescribe medications/herbs/supplements.
• Completes four year degree, residency program, and becomes accredited by Council on Naturopathic Medicine Education (or CNME). The CNME is “recognized as an accrediting body by the U.S. Department of Education, and it is the only accrediting body for naturopathic medical programs in the U.S. and Canada that qualify graduates for licensure.”
• Must pass the two-part national board exam called the Naturopathic Physicians Licensing Exam (NPLEX).
• Can work in private practice, in hospitals, or in government institutions.
• Some medical doctors, dentists, doctors of osteopathy, chiropractors, and nurses may also have training in naturopathic medicine, although their education and licensing can vary.

Traditional Naturopaths:

• More like a health consultant or wellness counselor/health coach than a doctor.
• Does not prescribe medications or make diagnoses.
• Does not need to complete education with standard curriculum or residency program.
• Does not necessarily have clinical internship experience and has not completed national board exam to obtain licensure.

You may also be wondering: what is the difference between a naturopath and homeopath?

Homeopathy is the use of remedies such as herbs that are developed from natural substances. Naturopathy is a health system that may include homeopathy, but also includes a variety of other remedies too. In other words: a naturopath may utilize homeopathy, but a homeopathic practitioner cannot utilize naturopathic medicine.

Who Can It Help?

If you’ve tried “conventional medicine” practices in the past, but these have failed to help address your condition or symptoms, then naturopathic medicine may be a good fit for you.

Naturopathic remedies may be especially effective for you if you deal with any of the following conditions:

• Hormonal imbalances, such as those that cause irregular periods in women, infertility, low libido, etc.
• Digestive issues, such as IBS, IBD, etc.
• Food or seasonal allergies
• Autoimmune diseases
• Recurring headaches
• Insomnia
• Unwanted weight gain or weight loss
• Chronic pain
• Respiratory issues
• Chronic fatigue, adrenal fatigue, lethargy and weakness, etc.
• Nutritional deficiencies
• Mood-related issues that you feel are tied to your lifestyle, such as anxiety or depression
• Pregnancy (or if you’re trying to become pregnant)

You can also visit a naturopathic doctor instead of a primary care doctor, including when you’re healthy but prefer to work with a practitioner who emphasizes natural medicine.

Where can you find a naturopath? And how much does a naturopath cost?

Insurance has not typically covered naturopathic care, although more major insurance providers are starting to. Some private insurance companies, such as Anthem, Aetna, Connecticare, United/Oxford, CIGNA, and Healthnet, now allow NDs to become “Participating Providers,” although coverage depends on the state you live in.

You can expect the cost of a visit with a naturopath to be between $250 to $400 for an initial 90-minute visit, and about $100 to $200 per follow-up visit.

The AANP provides a naturopathic doctor directory of its members and finder tool on its website. For help finding a qualified naturopath in your area, try visiting naturopathic.org. For more information on insurance coverage for naturopath visits, see this helpful guide.

Precautions

Are there any dangers of naturopathy you should be aware of? The most important thing is to find a qualified practitioner. When looking for a naturopath be sure to ask about his or her education and licensing.

If you plan to have a naturopath serve as your primary doctor, choose one with a medical degree earned from an accredited, four-year, in-residence, naturopathic medical college and someone who has passed rigorous board exams as part of a licensure or certification process.

There’s nothing necessarily wrong with working with a naturopath who is not licensed and who is not considered a doctor, as long as you understand the limitations of their practice. When it comes to receiving a diagnosis or being prescribed medications, make sure you’re working with someone who is fully qualified to do so.

You should avoid using an unlicensed naturopath to treat serious health issues such as cancer, heart disease, serious mental illnesses, wounds/injuries or spinal problems.

Be cautious when it comes to starting new supplements, herbal treatments or fad diets. Because these can sometimes interfere with prescription medications, make sure to tell your healthcare provider about all medications you take.

When in doubt, consider visiting both a conventional and naturopathic doctor in order to get second opinions about serious health issues.

Final Thoughts

• What is a naturopath? A licensed naturopathic doctor is a physician who practices naturopathic medicine. This is defined as “a distinct primary health care profession, emphasizing prevention, treatment, and optimal health through the use of therapeutic methods and substances that encourage individuals’ inherent self-healing.”
• Traditional naturopaths and licensed naturopathic doctors both provide natural care via nutrition advice, herbs, and physical therapies. But the education required to become a licensed naturopathic doctor is much more vigorous and controlled. Naturopathic physicians are trained to diagnose conditions and prescribe medications, but traditional naturopaths are not.
• Naturopathy benefits include: offering personalized care, addressing root problems of illnesses (not just symptoms), educating patients so they get involved, reducing the need for medications, and preventing symptoms from returning.
• NDs can help treat conditions such as: hormonal imbalances, allergies, digestive issues, deficiencies, chronic pain, sleep issues, pregnancy concerns, and more.

Read Next: Top 50 Functional and Integrative Medical Doctors

The post Naturopathic Doctor vs. Naturopath: Key Differences and Benefits appeared first on Dr. Axe.

What is a himalayan salt lamp? Himalayan sea salt is believed to be composed of dried remnants of the original, primal sea dating back to planet Earth’s creation. I’ve talked before about the health benefits of pink Himalayan salt, but what if I told you that there are actually lamps made from Himalayan salt?

It’s true! They’re called salt lamps or salt rock lamps, and yes, they’re actually made from pink Himalayan salt and are able to light your surroundings — but they’re really not bought for their moderate lighting abilities. There are major claims that a Himalayan salt rock lamp does much more than provide you with a pretty glow.

What are the benefits of a salt lamp? The health benefits of a Himalayan salt lamp supposedly include decreasing air pollution, negative ions and electrosmog caused by electronic devices in addition to symptom reduction for people suffering from from asthma, allergies and other illnesses.

Are there true benefits of salt lamps, or are they just a glowing, earthy addition to your home? And how can you tell if your salt lamp is the real deal or a fake? I’m glad you asked.

What Is a Himalayan Salt Lamp?

What is a salt lamp and how does it work? A real Himalayan salt crystal lamp is actually a solid block of Himalayan salt that has been hand-carved and possibly provides health benefits by the warming of the salt particles when the lamp is turned on.

What is himalayan salt? Deep underground mines in Khewra, Pakistan, located on the western edge of the Himalayan Mountains, are the only source of true Himalayan pink salt. The color of Himalayan salt lamps ranges from a light pink to a pinkish orange salt crystal with the hue a result of the mineral concentration.

Within the hollowed-out center of this block of salt is a light bulb that emits both light and heat. A salt lamp is not a lamp at all if it doesn’t have the light and heat source within it. Without that, it’s just a block of salt.

How It Works

Salt is hygroscopic, which means it attracts water molecules to itself. Being the big hunk of salt that it is, a natural Himalayan salt lamp is believed to work by attracting water molecules. This water vapor may also carry indoor air pollutants like mold, bacteria and allergens.

Once the water vapor comes in contact with the salt lamp, the pollutants are believed to remain trapped in the salt. Since the lamp is heated, the salt dries out and is able to continue the cycle of attracting water vapor and pollutants, releasing the water vapor back into the air but holding on to the health-hazardous pollutants.

Just looking at the glow of a Himalayan sea salt lamp can be calming, which is therapeutic in and of itself, but what about the other health claims? To date, there aren’t any scientific studies focusing specifically on benefits of Himalayan salt crystal lamps.

However, there is good reason to believe that a real Himalayan salt crystal lamp may provide some health benefits given the other salt research out there as well as many encouraging user testimonies.

According to the Lung Institute, salt (in general) has the following health properties:

• Antibacterial
• Anti-inflammatory
• Loosens excessive mucus and speeds up mucociliary transport
• Removes pathogens (ie., airborne pollen)
• Reduces IgE level (immune system oversensitivity)

Does It Really Generate Negative Ions?

Makers of salt lamps commonly claim that they generate negative ions. Unfortunately, there is no definitive evidence that a Himalayan rock salt lamp can produce a measurable number of negative ions.

However, is it possible? If the salt lamp is really high in trace minerals then it is possible that it could emit negative ions, but there has yet to be testing to make it clear whether or not any salt lamp can actually produce negative ions.

If by chance a salt lamp does emit negative ions, then it could be a good thing. According to Pierce J. Howard, PhD, director of research at the Center for Applied Cognitive Sciences in Charlotte, N.C.,

Generally speaking, negative ions increase the flow of oxygen to the brain; resulting in higher alertness, decreased drowsiness, and more mental energy. They also may protect against germs in the air, resulting in decreased irritation due to inhaling various particles that make you sneeze, cough, or have a throat irritation.

There are possible pros and cons of Himalayan salt lamps. The support of potential pros mainly lies in research about salt in general and not about actual salt lamps.

4 Possible Benefits

1. Air Purification

Out of all of the possible salt lamp benefits, air purification is often the quintessential goal for most buyers. Air-purifying houseplants are often bought for this reason as well. There is not doubt that cleaner air in your home is better for your health.

According to research published by the American Society for Horticultural Science, the main component of air pollution or smog is ozone, which is most commonly linked with outdoor air, but it also makes its way into indoor living spaces like your home or office.

Even if you don’t need additional light during the day, you’ll want to turn on your salt lamp to help clean the air and potentially improve the air you’re breathing.

2. Potential Reduction in Electromagnetic Radiation and Airborne Allergens

A positive ion is a small molecule that has gained a positive charge. So many things around us nowadays release electromagnetic radiation in the form of unhealthy positive ions — things like your cell phone, computer and television, just to name a few. Pollution, toxic chemicals, pollen, mold and pet dander are other examples of things that enter the air as positive ions. (It’s important to note that the same is not true of dust.)

This electromagnetic radiation, aka electrosmog, may be invisible but is believed to cause some serious long-term effects. Constant exposure to EM radiation is known primarily to cause fatigue, increase stress and weaken the immune system … so if you don’t feel your best, it may be time to look into the air quality you’re breathing in.

There have been more than 2,000 studies exposing the toxic effects of electromagnetic fields from all sources. Scientists have come to the scary conclusion that “chronic exposure to even low-level radiation (like that from cell phones) can cause a variety of cancers, impair immunity, and contribute to Alzheimer’s disease and dementia, heart disease, and many other ailments.”

Do salt lamps work to reduce electrosmog and airborne allergens? Research hasn’t proven this ability for sure, but salt lamps may be helpful by emitting negative ions that can counter the health hazardous positive ions from things like electrosmog, pollution, pollen and pet dander.

It’s interesting to know that most allergens are positively charged and according to experts, “Negatively charged ions may bind to and charged particles in the air or environment and help with neutralization or elimination.”

3. Eases Asthma and Allergy Symptoms

Himalayan salt is now used in inhalers to bring relief to asthma and allergy sufferers. Salt therapy is also used to treat chronic obstructive pulmonary disease (COPD) patients. COPD is a debilitating and degenerative lung disease characterized by the restriction of airflow in and out of the lungs.

According to the Lung Institute, “Some people have found salt therapy to be an effective option for relieving symptoms of lung disease, resulting in easier breathing.”

Do salt lamps really do anything? Numerous clinical studies have demonstrated highly impressive salt therapy benefits, including helping:

• 85 percent of mild and moderate asthma cases
• 75 percent of severe asthma cases
• 97 percent of chronic bronchitis, bronchiectasis and cystic fibrosis cases

Salt therapy for breathing problems is said to have begun with Siberian salt mine workers in the later 1800s who had a surprisingly small number of respiratory problems compared to people around them with less salty professions. This is likely do to the salts ability to remove pathogens.

Nowadays, you can find salt caves at various spas, and this salt cave experience is also trying to be re-created with the invention of Himalayan salt inhalers. Salt lamps are another smaller-scale way to bring the salt cave experience (and hopefully the health benefits) home.

4. Mood Booster and Sleep Promoter

Some people like to use a Himalayan salt lamp for anxiety. Another possible health benefit of the Himalayan salt lamp is a reduction in anxiety symptoms. According to color therapy as well as general human enjoyment, the warm pinkish to orange glow of the Himalayan glow salt lamp is a calming and happy presence in a room.

Additionally, as a real piece of nature, Himalayan salt can give off negative ions like a waterfall (but in much smaller amounts). Since Himalayan salt lamps may release negative ions into the air, they may help reduce anxiety and also encourage a relaxing atmosphere for sleep. Many people like to keep salt lamps in their bedrooms for their calming effect.

Why are negative ions so great? You can’t taste, smell or see them, but they’re some very impressive molecules. Once a negative ion reaches the bloodstream, they’re believed to produce biochemical reactions that increase levels of the mood chemical serotonin, helping alleviate depression, relieve stress and boost daytime energy.

Real vs. Fake Himalayan Salt Lamps

Wondering where to buy Himalayan salt lamp? You can find them easily online and in stores. But unfortunately, a Himalayan salt lamp hoax is possible.

If you’re in the market for an authentic Himalayan salt lamp, you want to do your homework to make sure you choose the best option possible.

There are said to be several ways to tell if you have a salt lamp that’s the real deal. Unfortunately, some of these characteristics will only be made known to you if you read Himalayan salt lamp reviews very carefully or, the less desirable scenario, once you’ve been actually using it in your home for a while (so hang on to that receipt!).

Top signs that your Himalayan salt lamp is a fake include:

1. Poor Return Policy

Real Himalayan salt lamps are made of salt so it’s not surprising that they’re fragile objects. A good manufacturer knows this and has return policies that are flexible since there could be some damage in transit.

If a salt lamp’s maker is extremely strict (like a “NO RETURNS” policy), then it makes you wonder if it’s a scam operation. This might not necessarily be the case, but some fake retailers have been known not to permit any returns because they know they’re not giving you the real thing.

2. Highly Durable

As I just said, Himalayan salt lamps are inherently fragile. Once you own one, you definitely need to be careful not to drop it or bang it into other solid objects because the salt crystal can be damaged very easily.

This is actually a rare time when durability is not desirable. If your salt lamp is unaffected by a collision, it could likely be an imposter.

3. Very Bright Light

If you’re looking for the best Himalayan salt lamp, it’s actually not going to be one that emits very bright light. If all you’re looking for is a bright light source, a salt lamp is not the way to go. Himalayan salt lamp bulbs are small and not designed to give off very bright light (they’re typically 25-watt bulbs).

But more importantly, due to its high content of numerous minerals, a Himalayan pink salt lamp gives off light in an irregular and muffled manner.  A true pink salt salt lamp will not give off enough light to completely illuminate a room. If yours does, then it’s most likely not the real deal.

4. Inexpensive White Crystal

You’ll typically find Himalayan salt lamps that give off a warm pinkish or orange hue. There is such a thing as a white Himalayan salt lamp, but it’s extremely rare and a lot more pricey than the colored ones.

So if you find a white salt crystal lamp that’s not substantially more expensive than the pink/orange versions, steer clear because this is likely an imposter. It’s also unclear how legit a blue himalayan salt lamp so you may want to avoid that variety as well.

(Sidenote: If you’re wondering, why is my salt lamp turning white? If you have a legitimate Himalayan crystal salt lamp then one explanation is that as water lands on the surface of the lamp, it causes some of the ionic crystalline structure of the salt to break down and then when the water evaporates, the ionic bonds will reform again as the solution turns back into salt. So the more you use the lamp, the more white crystals may accumulate.)

5. No Mention of Pakistan

Deep underground mines in Khewra, Pakistan, are the only source of true Himalayan pink salt. A real Himalayan salt lamp must be made from real Himalayan pink salt crystal.

If you’re questioning whether you have a real Himalayan salt lamp, look for mention of Pakistan as the salt crystal’s country of origin. You can also ask the lamp’s maker about the salt’s origin, keeping in mind that it may list the country of origin as the location of the lamp’s assembly.

6. Moisture-Resistant

People wonder, do Himalayan salt lamps actually work? Well if they are going to work (and actually be made out of real salt rock) they are definitely not going to be moisture-resistant.

By its inherent nature, salt crystal is an absorber of water. If your salt lamp has no problem being near a moisture source (like a shower), this is a good sign that you own a fake. A true salt lamp is prone to some sweating when exposed to moisture.

7. Not Experiencing Any Benefits

If you’re sure that you bought the appropriately sized salt lamp for the space you’re using it in and you’ve also been exposed to it on a regular basis and don’t see any positive effects whatsoever, then you may not have a real Himalayan salt lamp.

The brand I personally use and love is FAB Glass and Mirror’s salt lamps.

Why Himalayan Salt Is Good for You

Himalayan pink salt is an extremely pure, hand-mined salt that comes from ancient sea salt deposits in the Punjab region of Pakistan. It’s believed to be the purest form of salt available.

As a pink salt, it is naturally rich in iron, calcium, potassium, magnesium and copper. With all these vital minerals, it’s not surprising that there are a variety of possible Himalayan salt benefits. All these nutrients are actually what give Himalayan salt its pretty pink color.

When ingested, real Himalayan pink salt benefits include:

• Making drinking water alkaline water
• Providing essential minerals and trace minerals
• Balancing the body’s pH
• Normalizing metabolic functions
• Being readily absorbed by your body’s cells
• Increasing energy flow and circulation

Are there any Himalayan pink salt side effects? As with any source of sodium, your intake shouldn’t be too high. Getting too much sodium in the diet (especially with not enough potassium to balance things out) can lead to high blood pressure for some people. It can also cause concerning buildup of fluid in people with congestive heart failure, cirrhosis of the liver or kidney disease.

Why Someone Might Use a Salt Lamp

While salt lamps are controversial in whether or not they actually truly work, if you read a Himalayan salt lamp review, you’ll often find people enjoying salt lamps that are dealing with one or more of the following health concerns:

• Stress
• Depression
• Anxiety
• Allergies
• Breathing problems like asthma

When it comes to buying Himalayan pink salt lamps, take into consideration the size of the room in which you wish to use your lamp. The coverage of a salt lamp is determined by the size of the salt crystal.

For the average-sized bedroom, a smaller lamp is usually adequate, but if you’re looking to use it in a bigger area like your living room, you want to opt for a large Himalayan salt lamp.

On average, to effectively cleanse the air of a space, you need one pound of salt rock for every 16 square feet (four feet by four feet) area. If needed, you can always use multiple salt lamps spread out in a single room. They act as beautiful soft lights as well.

Risks and Side Effects

Salt is hygroscopic, which means it absorbs water. This is why Himalayan pink salt crystals start to melt with prolonged exposure to high humidity. Thus, you should keep them away from household moisture sources like showers, dishwashers and laundry washing machines.

Another important Himalayan salt lamp warning: it can be dangerous if the salt begins leaking onto the lamp holder. To avoid buying a substandard lamp holder and possible salt lamp dangers, purchase a salt lamp that’s firmly connected to the base.

It’s important to learn the different types of salt lamps, as some are safer and more beneficial than others (because some are even fake). If you’re looking for a certified Himalayan salt lamp, try to find a salt lamp that has UL certification, which is an extra measure of safety assurance. Some salt lamps also come with a FCC and CE approved/UL certified dimmer control switch if you’d like a softer glow in the evening.

Are salt lamps dangerous? As with any lamp, always practice proper fire safety, including keeping it in a place where a child cannot pull it down or knock it over. Do salt lamps start fires? It’s possible.

In 2017, there was a massive recall of salt lamps. The U.S. Consumer Product Safety Commission said the lamp’s “dimmer switch and/or outlet plug can overheat and ignite, posing shock and fire hazards.” No injuries were reported, but as with any item that involves using an electrical outlet, there is the possibility for faulty lamps that could pose fire hazards.

Can you leave a Himalayan salt lamp on all night? Many manufacturers advise that it’s safe since their lamps have small, low-wattage bulbs and therefore the lamps don’t become too warm. With that being said, they’re also generally safe to leave on for long hours during the days. It’s also possible to purchase a Himalayan salt lamp night light.

Are salt lamps toxic? They can be to pets, which is why you should not leave them in areas where your pets may be able to lick them.  Salt poisoning in animals can cause serious symptoms and even death.

When used and stored properly, salt lamps should last many, many years; you shouldn’t need to purchase a new one.

Final Thoughts

So far, scientists don’t seem to be too interested in the therapeutic glow of Himalayan salt lamps. Hopefully there will be more Himalayan salt lamp benefits research very soon!

In the meantime, the general salt research that’s out there right now is quite impressive and encouraging. Claims of potential pink Himalayan salt lamp benefits include improvement in indoor air quality which can help with health conditions like asthma and allergies.

If you’re looking to make a Himalayan salt lamp the newest addition to your home or office, just make sure you get the real thing. If you buy a true Himalayan salt lamp and use it regularly, you may just notice easier breathing, a calmer demeanor and better sleep in your near future.

The post Himalayan Salt Lamp Benefits, Plus Real vs. Fake Salt Lamps appeared first on Dr. Axe.

Today acupuncture is one of the most popular practices of Traditional Chinese Medicine (TCM) in the West. TCM is a complimentary health approach that first originated in ancient China more than 2,500 years ago and has been evolving ever since. To treat a wide variety of diseases, pain and stress-related symptoms, practitioners of TCM use holistic techniques that include acupuncture, herbal medicines, tai chi, qi gong, massage therapy and various “mind and body practices.”

The use of acupuncture and other TCM techniques has risen steadily in the U.S and other Western countries over the past several decades. According to a large survey done on complementary health approaches by the National Institute of Health in 2007, in the U.S. alone at least 3.1 million people had tried acupuncture in 2007. The survey showed that the number of visits to acupuncturists tripled between 1997 and 2007.

What Is Acupuncture?

Acupuncture is a holistic health technique that stems from Traditional Chinese Medicine practices in which trained practitioners stimulate specific points on the body by inserting thin needles into the skin. The first question most people ask is, “Does acupuncture hurt?” Surprisingly, although needles are used in acupuncture, treatments are relatively pain-free. In fact, one of the most popular uses of acupuncture is to reduce chronic pain throughout the body in a natural way, without the need for medications that can cause unwanted side effects.

Most of the studies investigating acupuncture to date have examined whether acupuncture can safely reduce pain. However, it’s expected that in the next several years, researchers will continue to study whether or not it might help with other conditions, too – including anxiety, depression, inflammation, hot flashes, side effects of chemotherapy and insomnia.

How Does Acupuncture Work?

Acupuncture is considered to be a family of procedures, not one single exact approach to pain or disease management. All acupuncture practices involve the stimulation of specific points on the body using a variety of techniques, usually needles. The type of acupuncture that has been studied most so far in clinical, scientific research settings is the type that uses thin, solid, metal needles to lightly puncture the skin.

Acupuncture is usually done by hand, with a trained practitioner carefully inserting the needles into specific points in the body very shallowly into the skin. Normally about 10 to 20 thin needles are used at one time. The needles are small enough to fit inside of a normal-sized needle that would be used to take blood, making the process pretty painless for most people.

There are also types of acupuncture that use light electrical stimulations that flow through the needles, or no needles at all. For example, acupressure is often thought of as simply “acupuncture without the needles” and uses targeted massage-type techniques to stimulate energy in the body by pressing on certain points.

Acupuncture points, or “acupoints,” are specific locations on the body that are the focus of acupuncture treatments. TCM explains acupuncture as a technique for “balancing the flow of energy or life force,” and that energy can be reached by stimulating small specific channels on the body.

TCM practitioners believe that there is a flow, known as “qi” or “chi,” that is located in certain “meridians” throughout the body. Chi is thought to be what separates the sick from the healthy — and when chi is not balanced, illness, pain, poor sleep, and fatigue can all occur.

•  There are 14 major energy-channel meridians on the body, with hundreds of points located along each meridian where acupuncture needles are inserted.
• These include some 360 different points on the hands, arms, feet, head, back and over the major organs. The belief is that by inserting needles lightly into certain points on the body, the chi flow can be tapped into and the patient’s energy can be rebalanced.
• Acupuncture points tend to be located where nerves enter a muscle, the midpoint of a muscle, or at a point where muscle joins with bone.

Some of the major acupuncture meridians include:

• Lung Meridian
• Large Intestine Meridian
• Stomach Meridian
• Spleen Meridian
• Heart Meridian
• Small Intestine Meridian
• Urinary Bladder Meridian
• Kidney Meridian
• Liver Meridian

Acupuncture Uses

Currently, acupuncture is used to treat conditions like:

• muscle spasms and pain
• chronic back problems and pain
• headaches, including reducing the frequency and intensity of migraines
• neck pain
• osteoarthritis
• knee pain
• allergies
• digestive problems
• mood, depression

The U.S Department of Health and Human Services states that,

… promising results have emerged showing efficacy of acupuncture in adult postoperative and chemotherapy nausea and vomiting, and in postoperative dental pain. There are other situations such as addiction, stroke rehabilitation, headache, menstrual cramps, tennis elbow, fibromyalgia, myofascial pain, osteoarthritis, low back pain, carpal tunnel syndrome, and asthma, in which acupuncture may be useful as an adjunct treatment.

Related: Do Ear Seeds Work To Relieve Pain & More?

7 Acupuncture Benefits

1. Helps Reduce Headaches and Migraines

In 2009, after researchers from the Center for Complementary Medicine at the University of Munich reviewed over 11 studies involving 2,137 acupuncture patients, they concluded that acupuncture “could be a valuable non-pharmacological tool in patients with frequent chronic tension-type headaches.”

The review looked at multiple clinical trials comparing the effects of acupuncture sessions to “sham” (placebo-type of acupuncture) sessions and to receiving no treatment at all for the relief of migraine headache pain. In particular, both the group that had needles randomly placed and the group that had strategically placed needles experienced a reduction in headache symptoms.  The control group did not experience any change.

However, in the followup survey, the group that had the real acupuncture treatment continued to have both a decrease in the number of headache days and headache pain intensity.

2. Improves Chronic Pain, Including for the Back, Neck, Knee or Arthritis Pain

Acupuncture was proven to be more effective for improving chronic back pain than no acupuncture treatment in a 2006 study done by the University Medical Center of Berlin. In patients with chronic low back pain, there was a significant difference in pain reported between groups of patients receiving acupuncture over eight weeks versus those not receiving any treatment.

Even more impressive is a 2012 study done by Memorial Sloan-Kettering Department of Epidemiology and Biostatistics aimed to determine the effect of acupuncture for four chronic pain conditions: back and neck pain, arthritis, chronic headache and shoulder pain.

The researchers reviewed clinical trials involving over 17,000 patients, and the results showed that patients receiving acupuncture had less pain than patients in the placebo control group for back and neck muscle aches and pain, osteoarthritis, and chronic headaches. The conclusion was that acupuncture is effective for the treatment of chronic pain and is “more than just a placebo effect, therefore it’s a reasonable referral option for doctors.”

3. Helps Treat Insomnia

Beijing University of Chinese Medicine conducted a large meta-analyses in 2009 that showed a beneficial effect of acupuncture on reducing insomnia symptoms, compared with no treatment. The analysis found that in patients who were taking medications or herbal treatments to help with sleep, adding acupuncture therapy showed better effects than taking the medications or herbs alone.

Another benefit was that unlike many sleep medications, the acupuncture sessions had no adverse side effects at all.

4. Improves Cancer and Chemotherapy Recovery

According to the National Cancer Institute, several studies show that acupuncture can help boost immunity and speed up recovery following cancer treatments. One randomized trial, for example, found that acupuncture treatment enhanced immunity, platelet count and prevented a decrease in healthy cells after radiation therapy or chemotherapy when compared to receiving no acupuncture.

Researchers reported that the patients in both acupuncture treatment groups also experienced less pain from treatments, improvements in quality of life and a decrease in various negative side effects of chemotherapy, such as nausea.

5. Helps to Prevent Cognitive Decline

Some early research has showing new information about the effectiveness of  acupuncture on Parkinson’s. Studies show that can relieve age-related cognitive decline symptoms as it generates a neural response in areas of the brain — such as the putamen and the thalamus — that are particularly affected by Parkinson’s disease.

In a 2002 study done by the Department of Neurology at the University of Maryland School of Medicine, after 20 Parkinson’s patients were treated with acupuncture for 16 sessions, 85 percent of patients reported subjective improvements of individual symptoms, including tremor, walking, handwriting, slowness, pain, sleep, depression and anxiety. There were no adverse effects.

6. Supports Pregnancy, Labor and Postpartum Health

Many doctors are now recommending acupuncture as a treatment to reduce stress, balance hormones and ease the anxiety and pain of pregnancy and labor.

It’s considered a safe treatment for many of the common symptoms during pregnancy — to ease the physical and emotional strain on the body — as well as after the baby is born to help with any mood, depression, mental or physical symptoms the mother may experience. It can even be used right before the baby is due to prepare the body for labor.

NOTE: There are a few acupuncture points that a trained acupuncturist will avoid during pregnancy. So, I always recommend doing your homework and making sure that your acupuncturist is properly licensed for the best care.

7. May Help Alleviate Polycystic Ovary Syndrome

Research suggests acupuncture may benefit those suffering from polycycstic ovary syndrome (PCOS), the most common endocrine disorder in women of reproductive age, by “increasing blood flow to the ovaries, reducing ovarian volume and the number of ovarian cysts, controlling hyperglycaemia through increasing insulin sensitivity and decreasing blood glucose and insulin levels, reducing cortisol levels and assisting in weight loss and anorexia.” More research is needed to know the true efficacy of this treatment, though. Similarly, other research found electro-acupuncture intervention benefited study participants with PCOS more than physical exercise or no intervention.

Related: How Energy Healing Works to Benefit the Body & Mind

What to Expect

An acupuncture session works something like this:

• First, the acupuncturist will speak with the patient about their pain and health-related goals.
• Then they will usually look at the patient’s tongue and press on their vital organs to see if there is anything noticeable contributing to an imbalance.
• The acupuncturist will then use sterile, disposable small needles and will place them along specific “meridians” on the body.
• The acupuncturist will check for “pulses” on the body by gently placing their fingers or hand on the patient’s body to feel how the patient’s energy is flowing. Redness can also occur around a needle site, and this is thought to be a sign that as energy is not balanced in that area.
• The needles will usually stay in for a short period of time while the patent’s energy is reworking and balancing itself.
• After the needles are removed, the patient can go about their day and are usually advised to drink plenty of water in an effort to help the detoxifying process.

Related: 5 Emotional Freedom Technique or EFT Tapping Benefits for Stress, Pain & More

Risks and Side Effects

The National Institute of Health does consider acupuncture to be “generally considered safe when performed by an experienced, well-trained practitioner using sterile needles.” However, it’s important to always go to a practitioner that is well-trained in acupuncture as well as to a facility that is very careful about using clean needles — improperly performed acupuncture and/or contaminated needles can pose a big risk.

The good news is that the FDA regulates acupuncture needles as medical devices and requires that the needles be “sterile, nontoxic, and labeled for single use by qualified practitioners only.” To date, there have been very few complications reported from the use of acupuncture needles, so the risk is thought to be very low. This doesn’t mean that risk doesn’t exist, however, because some serious side effects have occurred when non-sterile needles have been used.

As far as how much acupuncture is needed before seeing results, firm clinical guidelines have yet to be established. Acupuncture is usually recommended as a complimentary treatment method — as something to try in addition to other pain management techniques, such as physical therapy, exercise and reducing inflammation through a healthy diet.

Conclusion

Yes, especially for chronic pain and the benefits listed above. While there is more research that needs to be done in other areas, the studies already completed show health benefits both from the needle insertion and also from the strategic placement of these needles. It seems to work best as a companion to other treatments — as it connects the body in a way that other natural treatments are more effective.

While there are some studies that show the effect of pain control is the same for those receiving just a random needle therapy as opposed to strategic acupuncture, those receiving the strategic acupuncture show lasting relief. There are also theories suggesting that the body’s system is also stimulated by the needle prick itself and triggers the body to begin the healing process and release endorphins which inhibit pain.

Pain is a reciprocating signal from the brain to the body — and from the body to the brain — telling it that something is wrong. The more pain the body feels, the more it expects and can experience that pain. While often there is a real reason for pain, often the experience of the pain can be debilitating more than the actual cause of the dysfunction.

Eventually, most people with chronic pain — due to the unceasing nature of pain and/or the increase of pain — become desensitized to pain medication, so that the body needs more and more. Not only is the pain medication damaging to the body because it increases inflammation, but it also has a host of other side effects that increase with prolonged use.

Acupuncture is a promising solution to the chronic pain sufferers that have come to expect pain and thus experience heightened levels of pain and trauma.

As with many natural therapies, including new mainstream mind-body awareness therapies, how the patient perceives and receives the treatment can influence the benefits. This is why focused breathing, bio-feedback, and other alternative treatments are now being implemented in mainstream medicine.

Whether acupuncture is a treatment of the nerve systems and pathways, or whether it’s training the brain to experience less pain, either way, the long-term benefits and low risk of side effects makes it a viable treatment option in my book.

The post What Is Acupuncture? Plus, 7 Acupuncture Benefits appeared first on Dr. Axe.

Our bodies need oxygen to function. When we breath, it’s brought into our lungs and transported by our red blood cells to our bodies. It’s then used to produce energy and sustain life. Researchers discovered that exposure to pure oxygen, at levels much higher than what we are exposed to regularly, can help to treat chronic wounds and infections, decompression sickness, carbon monoxide poisoning and other serious conditions.

Hyperbaric oxygen therapy (HBOT) involves supplying the body’s blood and tissues with pure oxygen in order to promote healing. Hyperbaric medicine was first used in the 1600s when patients went into airtight chambers that could be compressed and decompressed. In the U.S., HBOT was used in the early 20th century to treat the flu and then again in the 1940s to treat decompression sickness among Navy deep sea divers.

Today, hyperbaric oxygen therapy has been deemed effective for several health conditions and serves as a non-invasive adjunctive treatment. But the FDA warns us that it’s not useful for every condition under the sun — as some online sources may lead you to believe. And when hyperbaric oxygen therapy isn’t used properly, for the appropriate conditions, it may actually do more harm than good.

What Is a Hyperbaric Chamber?

A hyperbaric chamber is a pressurized tube or room that provides pure oxygen in air pressure levels that are up to three times higher than average.

As you sit or lie in the chamber, you breath in pure oxygen so that it enters your blood and travels throughout your body, allowing for tissue repair and the restoration of normal body function.

What is Hyperbaric Oxygen Therapy?

Hyperbaric oxygen therapy involves increasing your exposure to pure oxygen in a pressurized room or tube. When you breath inside the hyperbaric chamber, your lungs are able to gather up to three times more oxygen than it would normally, allowing it to enter your blood and promote healing.

Technically speaking, the efficacy of hyperbaric oxygen therapy is due to the physical relationships between gas concentration, volume and pressure. When we breath in 100 percent oxygen at atmospheric pressures of up to 3 atm, this works to raise the amount of oxygen in our blood and tissue. The increased oxygen is then able to control infections, reduce inflammation and swelling, increase collagen deposition and stimulate angiogenesis, or the formation of new blood vessels.

Hyperbaric oxygen therapy has been approved for the treatment of the following conditions:

• decompression sickness
• anemia due to severe blood loss
• carbon monoxide poisoning
• chronic wounds that don’t respond to conventional treatment
• radiation wounds or injury
• thermal burns caused by heat or fire
• skin grafts
• serious infections
• gangrene
• air or gas embolism, which occurs when bubbles enter a vein or artery
• arterial insufficiency, which occurs when flow blood slows or stops through arteries

Related: Ozone Therapy: Should It Be Approved for Medicinal Use?

Hyperbaric Oxygen Therapy Benefits

1. Used to Treat Decompression Sickness

Decompression sickness is a condition that sometimes occurs in deep sea divers, mountain climbers or people who work at very high or low altitudes. The condition is caused by bubbles of nitrogen and other gasses forming in the bloodstream, leading to severe joint pain, dizziness and shortness of breath.

Hyperbaric oxygen therapy is used to reduce bubbles in the bloodstream and fill the tissues with oxygen. Research shows that HBO2 therapy is recommended for most decompression sickness cases until the patient is stable.

2. Fights Serious Infections

Hyperbaric oxygen therapy is used in the management of serious infections, like diabetic foot infections, fugal infections, neurosurgical infections, gangrene and necrotizing fascilitis (also known as flesh-eating disease). HBO2 therapy acts as an antibacterial agent by increasing the formation of free oxygen radicals.

It works to restore the bacteria-killing abilities of white blood cells in wounds by increasing tissue oxygen tensions, and studies show that it even works synergistically with a number of antibiotics.

3. Heals Chronic Wounds

Hyperbaric oxygen therapy is sometimes used for the treatment of chronic wounds because it works to improve oxygenation and promote the formation of new blood vessels. Hyperbaric oxygen therapy can also help to decrease inflammation in chronic wounds and decrease the likelihood of negative events, such as amputation, according to research published in Advances in Skin and Wound Care.

HBO2 therapy is most often used to treat wounds caused by diabetes, such as those to the lower extremities, and wounds from radiation therapy. It’s also used to treat complex wounds like leg ulcers, ischemic wounds as a result of blocked blood flow, radiation wounds and surgical wounds.

4. May Improve Neurodegenerative Diseases

HBO2 therapy has shown to improve neurological functions and quality of life for people who are recovering from incidents such as stroke and traumatic brain injury. It is also used to improve the symptoms of some neurodegenerative diseases, including Alzheimer’s.

Recent research published in Neural Regeneration Research suggests that hyperbaric oxygen therapy may be useful in the treatment of Alzheimer’s disease. Researchers found that HBO2 therapy reduced hypoxia and neuroinflammation, and improved behavioral tasks in mice.

5. Used for Carbon Monoxide Poisoning

HBO2 therapy can be used in cases of carbon monoxide poisoning, which displaces oxygen in the bloodstream. Studies have shown that under certain conditions, HBO2 can reduce the risk of brain injury and nerve damage following CO poisoning.

How to Use and Where to Find HBOT

To receive hyperbaric oxygen therapy, you’ll likely visit an outpatient center that has single chambers or multi-person chambers. Chambers made for one person is typically a clear plastic tube. The patient will lie on a table that then slides into the tube. For multi-person chambers, patients typically sit in provided seats and wear a mask that’s hooked up to an oxygen machine. Some chambers even allow patients to listen to music or water TV as they undergo treatment.

A hyperbaric oxygen therapy session can last anywhere from 30 minutes to two hours. And the number of sessions a patient must undergo depends on his or her condition. For the treatment of chronic wounds, 20–40 HBOT sessions may be necessary.

Talk to your healthcare professional about the possibility of using hyperbaric oxygen therapy for your specific condition. If he or she deems it appropriate, your doctor should be able to recommend an outpatient facility that offers this type of therapy. Hyperbaric oxygen therapy is approved by most major health insurance companies when it’s approved for your particular condition. One HBOT session costs about $350, but this depends on the location, and you can expect to pay a copay for each session.

If you are looking to undergo hyperbaric oxygen therapy at home, there are companies that supply portable hyperbaric chambers. It’s important to speak to your healthcare provider about this option and make sure that the portable chamber is safe and regulated.

Risks and Side Effects

What are the side effects of hyperbaric oxygen therapy? When HBOT is used for conditions that have been deemed appropriate by the FDA, it is usually well tolerated with few side effects. However, some patients using hyperbaric oxygen therapy may experience mild side effects like sinus pain, ear pressure and painful joints.

Some patients experience claustrophobia when they’re inside the hyperbaric chambers and people with diabetes may experience a drop in blood sugar during treatment, so they should eat before entering the chamber and monitor their blood glucose levels.

More serious hyperbaric oxygen therapy side effects include difficulty breathing, seizures, paralysis and air embolism, which is when air bubbles enter a vein or artery. Although it’s rare, hyperbaric chambers can be dangerous because they increase the risk of fire, which is due to the chamber’s oxygen-rich environment. But generally, a chamber is a safe environment when it’s handled by a professional with the appropriate training.

According to the FDA, “hyperbaric oxygen therapy has not been proven to be the kind of universal treatment it has been touted to be on some Internet sites. FDA is concerned that some claims made by treatment centers using HBOT may give consumers a wrong impression that could ultimately endanger their health.”

According to the association’s statement, the FDA is concerned that patients may be lead to believe that hyperbaric oxygen therapy is safe and effective for serious medical conditions and they may choose to delay or forgo proven medical therapies. The FDA fears that this may lead to some patients experiencing lack of improvement or even worsening of their existing conditions.

Some conditions that hyperbaric oxygen therapy has not been cleared for include HIV/AIDS, stroke, Parkinson’s disease, Alzheimer’s disease, multiple sclerosis, depression, bell’s palsy, cerebral palsy and brain injury.

Final Thoughts

• Hyperbaric oxygen therapy involves supplying the body’s blood and tissues with pure oxygen in order to promote healing and relieve decompression sickness.
• When you breath inside the pressurized hyperbaric chamber, your lungs are able to gather up to three times more pure oxygen than it would normally. The amount of time you spend in a hyperbaric chamber depends on the condition, but generally it will last 30 minutes to two hours.
• The FDA has approved HBOT for certain conditions, including:
  • air or gas embolism
  • decompression sickness
  • carbon monoxide poisoning
  • gas gangrene
  • anemia due to blood loss
  • thermal burns
  • compromised skin grafts
  • radiation injury
  • chronic wounds

The post Hyperbaric Oxygen Therapy Benefits for Specific Healing appeared first on Dr. Axe.

Are you looking for a new way to reduce insomnia, stress or anxiety? According to research and first-hand accounts, weighted blankets may be an effective tool. They provide a gentle pressure not so different from an oxytocin-releasing hug. And an added bonus? You can use them anytime in the comfort of your own home.

In the past, weighted blankets — also called anxiety blankets or gravity blankets — were mainly used by therapists and psychiatrists, but these days their use is much more common place. In fact, weighted blankets for adults and weighted blankets for kids are easy to find in stores or online.

So what’s the deal with weighted blankets? As you may expect, this category of blankets are heavier than other varieties. And in addition to providing warmth and comfort, they can provide therapeutic benefits that are easy to experience on a daily basis.

What Is a Weighted Blanket?

You may have heard of using weighted blankets for anxiety and insomnia. How on earth could a blanket help common health concerns like these? The idea behind a weighted blanket is that thanks to its filling, the blanket provides added weight that makes the user feel as if they are receiving a gentle hug.

Because the blankets have a weighted filling, there is an added light pressure that you wouldn’t experience with your average blanket. A weighted blanket is commonly described as having a “grounding” effect on the body that leads to an increased sense of relaxation.

Weighted blankets, like all blankets, come in a variety of colors and fabrics so you can take your pick. What are weighted blankets filled with? Makers typically use materials like glass beads or plastic pellets for weighted blankets’ filling. Weighted blankets can be anywhere from four to thirty pounds. The appropriate blanket weight depends upon the weight of the user (more on that shortly).

These blankets, which were formerly reserved for use in professional settings, have now made their way into the average home. Using weighted blankets for adults with anxiety and sleep issues is becoming more and more common place. Are you familiar with the X-ray “apron” a dentist uses on patients? If so, this can give you somewhat of an idea of what a weighted blanket feels like.

Benefits of Weighted Blankets

Do weighted blankets work? The potential benefits of weighted blankets haven’t been extensively studied, but so far there have been many claims of promising results. As a Forbes article highlights, “Weighted blankets can also alleviate symptoms in people suffering from insomnia, chronic pain conditions or restless leg syndrome. They’re good for deeper psychological reasons, too, with potential benefits for those suffering from depression and, as previously mentioned, autism.”

Do weighted blankets work for anxiety? It has been shown to be a very calming tool for anxiety. According to one study, the deep touch pressure (DTP) offered by the blanket “gives subjects the feelings of safety, relaxation and comfort,” helping to improve anxiety. While there isn’t a ton of weighted blanket research studies, DTP has been linked to a calming affect on both children and adults with anxiety, autism and attention difficulties.

A weighted blanket imitates a hug, which is why a weighted blanket may lead to a rise in oxytocin, also known as the “love” hormone, which helps to lower our heart rate and blood pressure. This is a key reason why a weighted blanket is said to have such a calming effect.

More studies are needed, but some people also say that a weighted blanket’s positive benefits comes from its ability to increase melatonin production (which helps regulate sleep) and also to promote the release of happiness-boosting serotonin.

Using a weighted blanket may also help to improve sleep quality. According to Raj Dasgupta, MD, assistant professor of clinical medicine at the University of Southern California and a spokesman for the American Academy of Sleep Medicine, a weighted blanket may help someone with chronic pain sleep better, as well as those with anxiety or depression.

He says, “It’s like having the best hug for a long period of time,” and it may be ”a good alternative to life-long sedative hypnotic medications (sleeping pills) at night.” He adds that these blankets are not a cure-all and that good sleep hygiene is key as well.

Weighted blankets are sometimes used for people with autism, but a randomized controlled trial of 67 subjects published in 2014 concludes, “The use of a weighted blanket did not help children with ASD sleep for a longer period of time, fall asleep significantly faster or wake less often. However, the weighted blanket was favored by children and parents, and blankets were well-tolerated over this period.”

How to Use and Where to Buy

If you’re wondering where to buy weighted blankets, you can purchase them online or in stores.

What are the best weighted blankets? The best weighted blankets are the correct weight for the user. How much should your weighted blanket weight? A common recommendation is to choose a blanket that is 10 percent of your body weight plus an additional pound or two.

Take note of what a manufacturer recommends in terms of ideal weight because recommendations do vary. For example, you may want to leave off the extra pound or two if you’re going to use your weighted blanket in combination with your usual duvet or comforter.

Ideally, a weighted blanket should lay comfortably snug around your whole body so it can provide gentle, even pressure all over. It should fit the width and length of your body. Weighted blankets are not typically meant to replace your current comforter, but they are available in larger sizes that match mattress dimensions. If you opt for a weighted blanked that is the size of your bed, it should not hang off the side because then it can easily slide off the bed while you’re sleeping.

Weighted blankets can be entirely filled with a material liked pellets, beads, discs or even flaxseeds. They can also be filled with a mix of one of these materials and a lighter, softer material like cotton. If you’re looking for a more traditional feel, you may want to opt for a blanket that has a blend of fillings.

Just like with regular blankets, weighted blankets come in a variety of fabrics and colors, so it’s important you choose one that you enjoy. Is a weighted blanket very warm? It can be, but it doesn’t have to be! Weighted blankets offer a range of warmth based on their material.

To use a weighted blanket, it can be placed over the entire body while lying down or it can be draped over the shoulders. It can be used while sleeping or while awake when seated. The best way to use it depends on your healthcare provider’s recommendation as well as your personal preference.

Any Potential Dangers of Weighted Blankets?

Are weighted blankets safe? It is important to note that weighted blankets can be dangerous, especially for children. In 2014, a weighted blanket was tragically connected to the death of a seven month old. A nine-year-old autistic boy in Canada was also suffocated by a weighted blanket in 2008. The use of a weighted blanket is typically not recommended for infants. If children use weighted blankets, it should only be under adult supervision and with a healthcare provider’s approval.

In addition, it’s typically recommended that you should not use a weighted blanket if you have:

• Diabetes
• Difficulty breathing, including asthma and sleep apnea
• Circulation or blood pressure issues
• Fragile skin, a rash or an open wound
• Claustrophobia
• Cleithrophobia

If you are looking to purchase a weighted blanket as a supplemental treatment for a medical condition, check with your healthcare provider for the correct weight, size and recommended duration of use.

Also, check with your healthcare provider before using a weighted blanket if you are pregnant, breastfeeding, have a medical condition and/or are currently taking medication. Always check with your child’s pediatrician before using a weighted blanket with a child.

Final Thoughts

• A weighted blanket has a filling that makes it heavier than traditional blankets and provides a pressure to the user’s body, similar to a comforting hug.
• A weighted blanket should be about 10 percent of the user’s body weight so if you weight 150 pounds, a 15 pound blanket would likely be best.
• More studies are needed, but a weighed blanket may help to boost levels of oxytocin, melatonin and serotonin.
• Potential benefits of a weighted blanket may include improvement in anxiety, depression, insomnia, chronic pain and restless leg syndrome.
• Sometimes a weighted blanket is used in cases of autism, but always check with your healthcare provider before using a weighted blanket for yourself or your child if you have autism or any other condition.

The post What’s the Deal with Weighted Blankets? (Potential Benefits and Risks) appeared first on Dr. Axe.

One search on the internet for “transcranial magnetic stimulation reviews” and you’re sure to come across differing opinions regarding its effectiveness.

Since the FDA first approved transcranial magnetic stimulation (or TMS) in 2008 as a treatment intended to alleviate symptoms of “mildly treatment-resistant depression,” TMS therapy techniques and research have come a long way.

For people suffering from depression — which is now the leading cause of disability in the United States among people ages 15 to 44 — TMS offers a safe, non-invasive option for finding relief. Today, TMS is being used to help treat not only patients who haven’t found relief from antidepressant medications, but also those with schizophrenia, chronic pain, symptoms due to suffering a stroke, ALS and other ailments.

What Is Transcranial Magnetic Stimulation?

Transcranial magnetic stimulation (TMS) is a non-invasive form of brain stimulation that uses repetitive pulses of an MRI-strength magnetic field placed over the scalp. TMS is also sometimes called repetitive transcranial magnetic stimulation, or rTMS.

How does transcranial magnetic stimulation work?

Since it was first developed in the 1980s for the purpose of treating treatment-resistant depression, meaning the kind that doesn’t improve with medication and/or therapy, TMS has since become approved in Canada, Australia, New Zealand, the European Union, Israel and the United States. According to the Mayo Clinic, “the biology of why rTMS works isn’t completely understood … There are different ways to perform the procedure, and techniques may change as experts learn more about the most effective ways to perform treatments.”

TMS therapy is performed to stimulate and normalize nerve cells in regions of the brain that are known to be associated with depression and other mental health problems. The procedure works by placing coils over the scalp, which are powered by a rapidly pulsed current. The magnetic field passes through the skull and stimulates brain tissue beneath without producing pain or causing seizure-like effects. Newer “Deep Transcranial Magnetic Stimulation (dTMS)” devices are able to target deeper and larger brain volumes and extensive neuronal pathways, including deeper cortical regions and fibers.

Advantages that TMS has over other stimulation therapies is that it’s generally well-tolerated and does not require surgery, anesthesia or sedation, or implantation of electrodes. While electroconvulsive therapy (ECT or “shock therapy”) is still the “gold standard for treatment-resistant depression,” according to some experts TMS is another alternative when ECT causes too many unwanted side effects, like changes in memory and cognition.

The most common reason that TMS is performed is to help improve symptoms of depression. How successful is TMS?

Results from TMS seem to depend on a number of factors, such as: how severe someone’s depression symptoms are, the number of stimulations performed, the sites on the brain that are stimulated and how many sessions are performed in total. TMS for depression seems to be less effective among people who haven’t responded well to multiple types of antidepressants.

How long do the effects of TMS treatment last?

When TMS therapy does work, symptom relief usually takes a few weeks to kick in following treatments. Positive effects typically last six months, one year or sometimes even longer. Ongoing treatment is sometimes needed to manage depression symptoms (called re-induction) and to help prevent relapse.

Potential Benefits of Transcranial Magnetic Stimulation

Although there are ongoing trials and more research is still needed, TMS has been studied as a possible treatment for a wide range of psychiatric conditions, including:

• Unipolar major depressive disorder
• Bipolar disorders
• Anxiety disorders
• Pediatric depression
• Schizophrenia, including to manage symptoms like auditory hallucinations (hearing nonexistent voices) and apathy
• Parkinson’s disease
• Smoking cessation
• Post-traumatic stress disorder (PTSD)
• Dystonia
• Tinnitus
• Migraines and other types of recurrent headaches
• Eating disorders
• Stroke
• ALS

TMS is still not considered to be a first-line treatment for these conditions. As more findings from large clinical trials looking at the effectiveness of TMS in various conditions come out, we can expect to see TMS used in more settings.

How Transcranial Magnetic Stimulation May Help Treat Depression

Some research shows that TMS can activate regions of the brain that have decreased activity among people suffering from depression.

According to the International Neuromodulation Society, “In open-label clinical trials, after four to six weeks of treatment, one out of two patients treated with rTMS for depression experienced a reduction in symptoms of 50% or more, and one out of three experienced remission.” This means that half or more people who receive TMS therapy for depression will experience at least some benefits from treatment, and in some cases, depression will almost completely go away, at least for several months.

Some research shows that TMS can improve emotion regulation by stimulating the region of the brain called the left dorsolateral prefrontal cortex (DLPFC), which plays a central role in emotion-regulation processes. The DLPFC is a structure responsible for maintaining task goals and interacting with other brain regions to maximize goal attainment. TMS can also stimulate other cortical and subcortical regions that have important connections with the DLPFC.

Transcranial magnetic stimulation for depression is usually recommended when other treatments haven’t been successful, such as therapy, medication or electrostimulation (ECT). TMS is also a good option for patients who cannot tolerate antidepressant medications due to side effects, such as weight gain, sleep issues, etc. While TMS causes less side effects, it doesn’t seem to be as effective as ECT.

Is TMS effective for anxiety?

Because TMS focuses on targeting areas of the brain that are thought to play a role in mood regulation, it may also help reduce symptoms of anxiety or mood swings. Findings from some clinical trials suggest that anxiety symptoms in patients with depression improve after TMS. However, there has been far less research on using TMS to treat anxiety disorders compared to depression. At this time, TMS is only approved to treat depression, which means it’s used “off label” when given to treat anxiety or other conditions.

Transcranial Magnetic Stimulation Cost and Where to Receive

Since its approval more than 10 years ago, TMS has become widely available at clinics and hospitals across the U.S., Europe and elsewhere. In most cases, TMS is performed at a doctor’s office or a clinic that specializes in mental health conditions.

In order to see results, a series of TMS treatment sessions are needed, typically about five times a week for four to six weeks. Each session is about 20 to 60 minutes long. Your first treatment may be the longest as your doctor determines the best location to place the magnetic coils on your scalp.

What is a transcranial magnetic stimulation session like?

A patient typically sits in a reclining chair and wears earplugs. Electromagnetic coils are placed against the patient’s head and switched off and on repeatedly, with pauses between. This can feel like tapping sensations on the forehead and makes a sound similar to a “woodpecker tapping.”

Magnetic pulses generated by TS devices are described as being the same type and strength as those generated by magnetic resonance imaging (MRI) machines. The magnetic dosage can be adjusted as needed (known as the motor threshold). Because no sedation is used, the patient will remain awake and alert throughout the session.

Here’s what you need to know before beginning TMS treatments:

• Your doctor may want to do a physical exam or other tests to make sure TMS if safe for you.
• Always talk to your doctor about your history with any psychiatric/mood disorders, including depression, seizures or epilepsy, substance misuse, bipolar disorder or psychosis, brain damage from illness or injury, brain tumor, stroke or frequent headaches. Your doctor will want to know about your symptoms in order to make sure that TMS is a good option for you.
• You should also tell your doctor if you’re pregnant, have any metal or implanted medical devices/stimulators in your body (such as pacemakers, hearing implants or medication pumps) or if you’re taking any medications.
• Although TSM usually doesn’t cause pain or strong side effects, some doctors will recommend taking an over-the-counter pain medication before a TMS session if someone is susceptible to experiencing symptoms like headaches.
• After a treatment session, you shouldn’t feel sedated and won’t need someone else to drive you home.

How much does TMS cost?

Regarding transcranial magnetic stimulation costs, some research shows that TMS is more cost-effective than repeatedly trying medications that don’t work, especially if paired with psychotherapy sessions. According to Psychology Today, “TMS is typically in the range of  $400—500 per session for a total cost of about $15,000.”  While more insurance providers are starting to cover at least some of the cost of TMS, many patients will still need to pay out of pocket.

TMS therapy may be expensive, but it can offer hope when other options do not. It’s important to keep in mind that about 40 percent of patients with depression either do not respond to or tolerate pharmacotherapy, and that up to 85 percent of patients who do respond will relapse within 15 years.

Transcranial Magnetic Stimulation Side Effects

What are the side effects of TMS? In most cases, TMS doesn’t cause any side effects, or causes side effects that are mild and temporary. Most of the time side effects will improve shortly after the first session and decrease over time.

When they do occur, potential transcranial magnetic stimulation side effects can include:

• Headache, which is usually mild to moderate. About one-third of patients experience a mild headache following treatment.
• Scalp discomfort/irritation, due to repetitive, prickly, tingly sensations from the coils
• Tingling, spasms or twitching of facial muscles
• Lightheadedness

Rarely serious side effects can occur that include seizures, mania in people with bipolar disorder or hearing loss. About one in 1,000 patients experience a seizure following TMS. Hearing loss occurs if there is inadequate ear protection during treatment. TMS is generally not appropriate for people at high risk, such as those with epilepsy, a history of head injury or other serious neurologic issues

While transcranial magnetic stimulation is considered to be generally safe, remember that therapy and/or medications are still the first-line treatment options for depression — which means that TMS may not be necessary for most people.

Final Thoughts

• TMS or Transcranial Magnetic Stimulation is a safe and non-invasive therapy that is approved to treat treatment-resistant depression. TMS therapy uses repetitive pulses of an MRI-strength magnetic field placed over the scalp. TMS is also sometimes called repetitive transcranial magnetic stimulation, or rTMS.
• Due to its non-invasive nature and minimal side effects, TMS is a good alternative treatment option when medications, therapy or electrostimulation (ECT) have not brought about relief from depression symptoms.
• While it’s currently only approved to treat depression, there’s ongoing studies looking at the effectiveness of TMS in treating other conditions, including: anxiety, PTSD, stroke, schizophrenia, substance abuse, Parkinson’s and others.
• TMS is generally well-tolerated and safe but can cause side effects like headaches and scalp irritation. It can also be expensive, costing about $15,000 for a course of treatment.

Read Next: EMDR Therapy for Anxiety, PTSD and More: 5 Potential Benefits

The post Transcranial Magnetic Stimulation: Relief for Treatment-Resistant Depression? appeared first on Dr. Axe.

Do you know that breathing in higher levels of oxygen will work to improve the health of your blood, cells and microvessels? That’s why hyperbaric therapy chambers have been used for several decades to support the recovery of certain injuries, non-healing wounds and infections. This is especially true when you use exercise with oxygen therapy to increase oxygen circulation throughout the body.

But there’s another kind of oxygen therapy that’s been under our nose for many years now and may be even more assessable than hyperbaric oxygen therapy. Exercising with oxygen therapy is a scientifically proven phenomenon that’s said to restore our natural health to a youthful state. This is called EWOT (exercise with oxygen therapy; pronounced e-watt), and it’s benefitting the lives of so many people. 

It’s true that anyone can benefit from restoring his or her circulatory function and blood flow, but exercise with oxygen therapy is meant to increase oxygen circulation at a rapid pace. And although there’s certainly a time and place for hyperbaric oxygen therapy, for the everyday person who is looking to oxygenate blood in their body — thereby reducing inflammation, increasing energy and maintaining health — exercising with oxygen therapy may be more effective and efficient.

What Is Oxygen Therapy?

Exercise with oxygen therapy is when we breathe in higher concentrations of oxygen during exercise. In the past, EWOT utilized low-flow face masks or nasal cannulas that connected to oxygen generators. Oxygen generators are devices that take in room air, compress it and remove argon and nitrogen.

They are able to output 94 percent oxygen, which is more than four times the normal purity of room air. But these original devices only made up to 10 liters of oxygen per minute, which required much more time to see results. The latest developments in EWOT has cut the time to see noticeable results dramatically.

Jason Tebeau, founder and president of EWOT.com, introduced the first open-oxygen delivery system to the market in 2008. His EWOT products have evolved and are now based on the 15-minute Quick Procedure and scientific research of Dr. Manfred von Ardenne, who wrote the Oxygen Bible (a 400-page book entitled Oxygen Multistep Therapy). In his book, von Ardenne uses over 500 medical references and offers scientific evidence based on 10,000 studies to support the use of oxygen to improve cellular health.

Dr. von Ardenne’s research suggests that a phenomenon occurs when you exercise with oxygen. It works to reduce inflammation and swelling of all microvessels in the body.

Imagine all of the pipes in your house have become narrow and can’t get enough water. Everything will eventually come to a screeching halt. That’s exactly what happens when our microvessels begin to narrow — the body isn’t able to get oxygen, blood and nutrients to the organ systems. This restriction causes pain and disease. This is where EWOT comes in and the latest technology called Maxx O2TM.

Hyperbaric Oxygen Therapy vs. EWOT: How Do They Compare?

Hyperbaric oxygen is a medical device that requires a prescription, and it can be a slow process. You do not exercise in hyperbaric chambers. This means that there’s no CO2 buildup to equal the additional inbound O2.

Exercise with oxygen therapy, on the other hand, works to increase your heart rate, allowing you to make more carbon dioxide, increase partial pressure and force more O2 to distal hypoxic tissues. This is a natural process and utilization of O2. Because EWOT increases your heart rate while also increasing oxygen intake, you will likely see results much faster.

Although there’s certainly a time and place for hyperbaric oxygen therapy, as it help such maladies as decompression sickness, fight serious infections, help heal chronic wounds and may even improve neurodegenerative diseases.

Meanwhile, for the everyday person who is looking to oxygenate blood in their body — thereby reducing inflammation, increasing energy and maintaining health — Maxx O2 EWOT is more effective and efficient.

Benefits of Exercise With Oxygen Therapy (EWOT)

There’s really no limit to the potential benefits of EWOT, but they are all possible because of three major factors: EWOT’s ability to improve oxygen circulation, restore blood flow and increase ATP production. Here’s a breakdown of these three major benefits of exercise with oxygen therapy and how they trickle down to influence overall health and wellness:

1. Increases Oxygen Circulation in the Body

Exercise with oxygen therapy gets oxygen into the arteries, veins and even the smallest capillaries that make up over 74 percent of your circulatory system. By increasing oxygen circulation in the body, your cells are getting the O2 that they need to process the millions of bio-chemical reactions they undergo every day.

According to a 1984 article written by Dr. von Ardenne, improvement of the oxygen flux into body tissues is important for fighting against insufficient oxygen supply, which is a common cause of many diseases, disorders and complains, especially with increasing age.

So why is getting enough oxygen so important? For one thing, research is pointing to a lack of oxygen in the blood (called hypoxia) as a leading cause of many cancers. According to researchers at the University of Georgia, “low oxygen levels in our cells may be a primary cause of uncontrollable tumor growth in some cancers. ” And a study conducted at Washington State University found that when high-pressure oxygen was used on a culture of human leukemia cells, it reduced cancer cell growth by 15 percent.

On top of the increased risk of cancer when blood oxygen levels are too low, research published in Current Medical Chemistry indicates that during hypoxemia, oxidative stress leads to accelerated deterioration, causing our cells to lose their power of division and growth.

The bottom line is that we can’t live without oxygen. And when our cells aren’t receiving enough oxygen on a daily basis, it will affect many aspects of our health.

2. Restores Blood Flow

All body processes require adequate blood flow, but stress and certain medical conditions can disrupt the blood’s ability to release oxygen into our tissues. We know that a decrease in oxygen supply to your blood can severely damage the function of your brain, liver and other organs. We need our blood to carry oxygen to our tissues in order for all body systems to work properly.

This is another major benefit of oxygen therapy. As oxygen circulation throughout the body increases, our oxygen-rich blood is able to send the O2 to our tissues, vessels and organs.

Restoring the flow of oxygen-rich blood also promotes the expansion of constricted capillaries. When our capillaries are deprived of oxygen, they begin to swell, thereby preventing further oxygenation. Oxygen therapy, particularly EWOT, reduces capillary swelling, enhances oxygenation and promotes circulation.

One of the most well-known benefits of oxygen therapy is its ability to improve cerebral blood flow. Research shows that hyperbaric oxygen therapy can be used to contribute to the healing of ischemic ulcerations in patients with diabetes. It’s hypothesized that this type of O2 therapy works to restore vascular activity, and affects the production of vasodilators and vasoconstrictors.

3. Increases the Production of ATP

When you exercise with oxygen therapy, you are allowing every cell to receive oxygen. This increases the production of ATP (adenosine triphosphate), which acts as a source of fuel within the cells.

Mr. Tebeau describes ATP as the “master healing molecule.” By increasing ATP, our blood cells separate so that they’re no longer sticking to each other and can therefore absorb more oxygen. When you make ATP at full capacity by giving the cells more oxygen, “the body can start healing as if we were in our teens,” says Tebeau. But when ATP levels are low, you cannot heal properly or quickly.

All other benefits of EWOT are downstream cascading effects of these three very important factors. Because exercise with oxygen therapy increases oxygen circulation, restores blood flow and increases the production of ATP, it may also benefit the body in the following ways:

• Spikes immunity
• Accelerates recovery from illness or injury
• Boosts energy
• Improves cardiovascular health
• Supports lung function/respiratory system
• Improve physical performance
• Allows for faster recovery after workouts
• Improves vision
• Improves mental capacity/memory
• Reduces inflammation
• Assists in weight loss
• Promotes detoxification

How to Use Oxygen Therapy

There are several products on the market today that serve as a source of oxygen therapy. Hyperbaric oxygen therapy is typically available as an outpatient procedure at a special facility. For this form of therapy, you lie down in a chamber unit that’s designed for one person. There are also multiperson hyperbaric oxygen rooms that can accommodate several people at once.

You can also receive oxygen therapy with a mask or nasal cannula that’s connected to an oxygen generator. The generator supplies oxygen that can be inhaled through a tube. However, there’s a problem with these devices because the most powerful oxygen generator can only produce 10 liters of oxygen per minute and we can easily breathe 50 liters per minute during exercise. We need far more oxygen during exercise than any generator can produce. Both of these modalities are slow.

EWOT with the Maxx O2

To solve the problem with older technologies and slower results, Maxx O2 delivers on the 15-minute session. With Maxx O2, a large bag is first filled with 900 liters of oxygen using an oxygen generator. Once full, the Maxx O2 non-rebreather high-flow mask connected to a large diameter hose is used to deliver an unlimited supply of oxygen to meet your needs during the 15-minute EWOT session. The generator is only used to fill the bag beforehand and once you begin exercising, you are only depending on the oxygen inside the bag.

You inhale from the bag and exhale CO2 into the room. The oxygen is HEPA filtered for purity as well. Just one 15-minute session with the Maxx O2 can give you the benefits of dozens of hyperbaric oxygen sessions.

Here’s what you’ll do during an EWOT session using the Maxx O2:

• Exercise at least three days a week for 15-minute periods. This can be done with a stationary bike, treadmill, elliptical or with any type of exercise equipment that doesn’t require excessive head movement.
• During the 15 minute session, sprint for about 30 seconds until your heart rate is at about 120 beats per minute (or 80 percent of maximum).
• Then restore back to a normal exercise rhythm and heart rate for about three minutes.
• Repeat the cycle again, 3–5 times, to increase vasodilation and open up the arteries so that oxygen gets into your oxygen-deprived tissues.

Because you are increasing your heart rate while breathing in oxygen, the O2 circulates within your body quickly. This significantly improves your results and requires less time than other sources of oxygen therapy.

Who is doing EWOT? Anybody can benefit from exercise with oxygen therapy — from top athletes to elderly patients with restricted blood flow. You can invest in your own Maxx O2 system that allows you to use oxygen therapy at home, or you can research nearby EWOT clinics that you can visit for your sessions.

An Altitude Version is also available which offers the user the benefit of switching from 94 percent oxygen to 14 percent (which is adjustable from sea level to 25,000 feet), producing enhanced benefits from the body’s adaptation to exercising at altitude.

Risks and Side Effects of Oxygen Therapy

When done correctly and for no more than 15 minutes at a time, there are no risks or side effects from EWOT. Breathing higher levels of oxygen is considered safe and there is no risk of oxygen toxicity.

For many patients who are just beginning EWOT, it’s the sudden change in their physical activity levels that can lead to side effects. For people who haven’t exercised in a long time and don’t have the physical stamina to endure a 15-minute session, it’s best to begin gradually and consult your doctor in advance.

Final Thoughts

• Exercise with oxygen therapy is an efficient way to increase oxygen circulation throughout the body. Unlike hyperbaric oxygen therapy, which involves lying in an oxygen chamber, EWOT causes your heart rate to increase. This allows you to make more carbon dioxide and forces more oxygen to your distal hypoxic tissues.
• Although there’s certainly a time and place for hyperbaric therapy, EWOT is meant to give you much faster results. Research suggests that it may help to increase oxygen circulation in the body, restore blood flow and increase the production of ATP.

Read Next: Ayurvedic Medicine Benefits Include Lowering Stress and Blood Pressure

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If you’ve ever taken a yoga or meditation class, you may have heard of the ancient technique called pranayama. What is pranayama breathing and its benefits?

In Sanskrit, an ancient Indian language in which many Hindu scriptures and classical Indian epic poems are written, prana means energy while, yama means control. In Ayurvedic medicine, a natural healing practice that has been in existence for at least 5,000 years, pranayama breathing is one tool for promoting physical and mental health — along with other practices like meditation, yoga, herbal treatments and repeating inspirational mantras.

In yoga and meditation, the breath is considered the major flow of life-force that both energizes and relaxes the body. According to the Yoga Sutras, a collection of Indian stories on the theory and practice of yoga that is thousands of years old, pranayama (breath work) is one way to advance towards spiritual enlightenment.

Much more recently, studies tell us that breath control has many of the same benefits that are associated with meditation, including relieving anxiety, increasing energy, improving focus and fighting insomnia, just to name a few.

What Is Pranayama?

Pranayama is the ancient Sanskrit term that describes the regulation of the breath through certain techniques and exercises. Other ways that people refer to pranayama are as “yoga breathing” or sometimes “meditation breathing.”

What does pranayama mean? While most people relate pranayama with control of the breath, the word pranayama can also be divided into prana and ayama, where yama means to ‘restrain’ or ‘control’, but ayama means the opposite: to not do that. In this way, pranayama can be thought of as both a controlling and freeing practice that helps improve one’s energy and well-being.

Breath control and awareness — including through pranayama, yoga and meditation— is said to positively affect energetic nerve channels that run along the spine.The idea behind pranayama is that by controlling the breath, we can move past emotional blocks that hinder the flow of our prana, or our life energy. According to the Ananda Yoga Encyclopedia, “through pranayama techniques a person can redirect energy through the deep spine … there are various ways of controlling breathing, with the goal being to withdraw one’s senses from the outside world. ”

Pranayama is a mind-body practice that is all about controlling the speed and depth of breath. Because breath control helps with both the rhythm/flow of performing yoga poses, and also relaxes the mind for meditation, pranayama is considered to be an integral part of yoga.

Pranayama Types

There are many different forms of pranayama breathing, some which focus more on inhalation, on exhalation, or on moments of stillness between breath. Depending on the type of pranayama you practice, you may focus your attention mostly on the body (such as the belly, chest or nostrils) as it breaths, on the timing of the inhalation and exhalation (for example, if you’re trying to breath rapidly or slowly), or on the number of counts in each inflow and outflow.

Pranayama consists of four stages:

• Inhalation
• The mindful pause after inhalation
• Exhalation
• The mindful pause after exhalation

What are the different types of pranayama? While there are dozen of different variations in existence, some of the main pranayama types include:

• Ujjayi pranayama, which is a common type of breathing technique to practice during yoga classes. Ujjayi is translated as “victorious” breathing, according to Yoga Journal. It involves taking long, smooth breaths that are both energizing and relaxing.
• Alternate nostril breathing (also called Nadi Shodhana or Anuloma – Viloma), which is a calming, balancing breath practice.
• Basic Abdominal breathing (see below for instructions on how to do this).
• “Shining skull cleansing breath” (also called Kapalabhati breathing), which is a stimulating, energizing technique.
• “Cooling breath” (also called Sitali Pranayama), which is used to quiet the mind and calm the body. It is said to “add moisture to the system” and to soothe a Pitta dosha imbalance. Performing this technique involves curling the sides of your tongue and breathing in through your mouth.
• Kriya yoga breathing, in which you sit in a relaxed position with your hands on your hips, breathe in for 4 seconds, hold for 4 seconds, then breath for 4 seconds.
• “Humming Bee Breath” (Bhramari), in which you inhale slowly and deeply through the nose and on exhalation make the sound of ‘m’. This is a smooth, even and controlled breath in which the exhalation is longer than the inhalation, making it beneficial for dealing with tension, anxiety, anger and stress.
• “Bellow’s Breath” (Bhastrika), in which you take deep breaths in and breathe out forcefully and quickly through the nose. As you inhale your abdomen moves outward as your diaphragm descends. This technique is used to warm the body, clear the nasal passageways and improve circulation.

4 Pranayama Benefits

1. Serves As a Form of Meditation

Pranayama breathing can prepare the mind for deep meditation because it enhances physical awareness, calms the body, and enforces introspection. Steady, slow, focused breathing is said to help quiet a restless mind and to draw attention inwards, which prevents overstimulation.

2. Helps Relieve Anxiety Through Deep Breathing

Happy breathing is described as being rhythmic, while stressed breathing is irregular and interrupted. Pranayama techniques can help to strengthen the whole range of the respiratory organs and to deepen/lengthen the breath. Deep breathing activates the parasympathetic nervous system which has natural calming effects. Slow, deep breathing is one way to counter overstimulation, turn off the “fight or flight response,” and handle stress more effectively.

Studies have found that breathing techniques (that can be considered pranayama) can help with the physical and mental symptoms of stress, including anxiety and depression. Breath control practices are now being included in “mindfulness-based psychotherapy” and yoga interventions — referred to as Integrative Breathwork Therapy (IBT) — that studies suggest offers support for those seeking treatment for anxiety and depression.

According to research published in the International Journal of Preventive Medicine, yoga and pranayama together are a proven and effective method for improving health, helping to prevent and manage disease, reducing stress and anxiety, and improving autonomic functions by triggering neurohormonal mechanisms by the suppression of sympathetic activity. Evidence also supports the belief that breathing and yoga techniques can improve health through down-regulation of the hypothalamo pituitary adrenal (HPA) axis and the sympathetic nervous system.

3. Improves Your Mood (Boosting Happiness, Excitement, etc.)

Certain pranayama techniques we can help to alter your physical and emotional state, for example by helping you calm down if you’re feeling angry or nervous, or by getting you more focused, present and excited. The emotions that different pranayama techniques amplify depends on how you change the depth, rate and pattern of your breathing.

Research shows that combining breathing techniques and yoga can help to reduce depressive symptoms in people with major depressive disorder (MDD). For example, a 2017 study published in the Journal of Alternative and Complimentary Medicine found that three months of yoga and coherent breathing significantly reduced depressive symptoms in individuals who’d been diagnosed with MDD.

4. Supports Cardiovascular Health

Because pranayama is useful for dealing with the effects of stress, such as by normalizing blood pressure levels/reducing hypertension, studies have shown that slow pranayama practice is beneficial for cardiovascular functions. Both fast and slow pranayama practices have been found to produce different physiological responses; slow, deep breathing seems to be most beneficial for heart health and improving perceived stress.

One study carried out by the Departments of Physiology and Advanced Centre for Yoga Therapy Education and Research found that when participants underwent slow pranayama training for 30 min, three times a week for the duration of 12 weeks they experienced significant improvements in perceived stress, heart rate, respiratory rate, systolic blood pressure and diastolic blood pressure.

Studies also show that yoga and pranayama together can decrease levels of salivary cortisol and blood glucose, offering protection against metabolic conditions including insulin resistance/type 2 diabetes.

How to Practice Pranayama

What type of pranayama techniques are best for beginners? Practicing ujjayi pranayam and alternate nostril breathing is a great place to start. Before beginning these pranayamas, it helps to practice “Basic Abdominal Breathing.” This type of breathing moves the belly, but not the chest. If the chest is moving then this is a sign that you are taking shallow breaths, without using your diaphragm.

Place one hand on your belly and the other on your chest. Inhale deeply, using the diaphragm, which will mean that as you inhale your diaphragm will move downward, pushing your abdomen (belly) down and out. When you exhale your diaphragm will move upward and your abdomen/belly will deflate like a balloon.

Here’s how to do Ujjayi pranayama if you’re new to breath control:

• The key to Ujjayi breathing is relaxation, focus and lengthening the breath.
• Ujjayi works by gently constricting the opening of the throat as you breath through the nostrils and avoid mouth breathing, which creates a sound as you breath that is similar to ocean waves.
• Gently pull the breath in on inhalations and gently push the breath out on exhalations, with little pause in between. Try matching the length of your inhales and exhales.
• It may be easiest to start working on Ujjayi breathing while seated, relaxed in a cross-legged position, before moving on to practicing while doing yoga poses (also called asanas). The goal is to work towards maintaining your quality of breath and focus on the breath throughout your yoga practice.

Here’s how to do alternate nostril breathing (Nadi shodhana):

• Sitting comfortably with a straight spine and the crown of your head lifted, bring your right hand towards you nose and use your right thumb to softly close the right nostril.
• Inhale slowly through your left nostril, then close it with your ring finger. Pause for several seconds as you hold your breath.
• Open your right nostril and exhale slowly. Keep your left nostril covered so you only breath out fully through the right.
• With the right nostril open, inhale slowly, then close it with the thumb. Pause again.
• Exhale through the left nostril. Continue this cycle, pausing between inhales and exhales before switching sides. Repeat this pattern five to ten times or more.

How long should you do pranayama breathing for?

Start with about three to five minutes and gradually build up to 10–20 minutes or more, ideally most days of the week to build a steady habit. If you take a yoga class, you may be practicing pranayama for upwards of 60 to 75 minutes, although you might find it difficult to stay concentrated on the breath this whole time.

Which is the best time to do pranayama?

There is no wrong time; any time that you find pranayama helpful, whether it’s to help you start your day with a clear head, to calm you down when you’re feeling stressed, or to help you fall asleep at night, is a good time.

Precautions

While pranayama is generally very safe, certain techniques might cause you to feel overheated or dizzy, such as those that require fast belly breaths and strong exhales, especially while doing yoga. If you begin to not feel well while practicing, lay down comfortably and return to your normal breath for several minutes.

Final Thoughts

• What is pranayama breathing? The definition of pranayama is the regulation of the breath through certain techniques and exercises.
• There’s a strong connection and deep history between pranayama and yoga. Pranayama techniques help prepare the body and mind for yoga and meditation by calming you down, bringing your focus inwards and making you more present.
• Pranayama benefits include: helping you to deal with the effects of stress, fighting anxiety, improving focus, relaxing muscular tension, and improving sleep.
• If you’re a beginner, practicing ujjayi pranayam and alternate nostril breathing is a great place to start. Here’s a basic guide of how to do Ujjayi pranayama: sitting with a straight spine, gently constrict the opening of your throat as you breath through the nostrils and avoid mouth breathing. Gently pull the breath in on inhalations and gently push the breath out on exhalations, with little pause in between. Try keeping your focus on your breath, matching the length of your inhales and exhales as you repeat for five minutes or more.

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Various forms of biofeedback therapy — performed using certain muscle relaxation, breath and mental exercises — are now being proven in numerous studies to treat more than a dozen health conditions.

But how does this mind-body intervention work? At its roots, biofeedback therapy helps reduce a wide range of symptoms by lowering sympathetic arousal. Through identifying and changing certain mental activities and physical reactions, biofeedback trains patients to help regulate their own unconscious bodily processes and better control their stress response. Biofeedback therapy acts as a natural painkiller and a natural headache remedy, among other things.

Some experts use the metaphor of “learning to putt a golf ball” to describe how biofeedback works. As someone practices putting and seeing where the ball goes, the feedback helps to improve their next stroke. In biofeedback, a patient follows measurements of their physiological responses — and as they move in a healthier direction, positive reinforcement and learning take place.

After reviewing more than 60 studies related to biofeedback, The Institute of Psychiatry at King’s College London described biofeedback therapy as a “non-invasive, effective psycho-physiological intervention for psychiatric disorders,” concluding that over 80 percent of studies reported some level of clinical decrease in symptoms as a result of biofeedback exposure. (1) According to their research, biofeedback interventions have been used successfully to treat common disorders including anxiety, autism, depression, eating disorders and schizophrenia.

But biofeedback therapies aren’t just useful for managing mental disorders — they’re also becoming more common in the treatment of injury recovery and chronic pain. Because therapists now offer several different biofeedback modalities, experts recommend patients try multiple bio-regulating approaches during their sessions. This has been shown to be most effective in significantly reducing symptoms.

What Is Biofeedback?

Biofeedback therapy is a type of training program with the goal of teaching patients to control involuntary physiological processes — meaning those that are both mental and physical — that contribute to painful symptoms and distress. A report published in Mental Health in Family Medicine words the biofeedback definition as “a mind–body technique in which individuals learn how to modify their physiology for the purpose of improving physical, mental, emotional and spiritual health.” (2)

Biofeedback therapy is sometimes used to manage high blood pressure, muscle pain or tension, anxiety, IBS symptoms and insomnia. What do so many of these health problems have in common? They’re triggered, or at least made worse by, chronic stress. For that reason, some experts believe that biofeedback is beneficial and able improve overall health and wellness because it’s effective as a natural stress relieving technique.

How Does Biofeedback Therapy Work?

Here’s an overview of what you can expect from a biofeedback therapy session:

• A trained biofeedback therapist first takes an assessment of a patient’s condition, usually by performing several tests. These tests help the practitioner determine how their symptoms might be minimized by learning to manipulate involuntary physical and mental behaviors.
• Biofeedback requires specialized equipment. A biofeedback machine converts physiological signals (like heartbeats and brainwaves) into meaningful information that the patient can understand. The types of tests that are frequently used in biofeedback therapies are those that measure skin temperature, heart rate, muscle tension and brainwave activities. Biofeedback machines that are used to performed these tests include skin surface scans, electromyography and MRI brain scans. (3)
• Currently, the most popular type of biofeedback therapy performed by doctors is called “electroencephalographic neurofeedback.” Anxiety disorders are the number one type of health problem treated through this biofeedback training, although other popular uses include pain management. In many biofeedback settings, small electrodes are attached to a patient’s skin. This sends feedback to a visible monitor, tracking and displaying the patient’s physiological symptoms.
• Because sessions require active patient participation, biofeedback therapy is somewhat similar to certain aspects of physical therapy (PT). Like PT, biofeedback training usually involves practicing at home between sessions, includes some trial and error to determine what works best and requires patience on the part of the patient.
• Most biofeedback therapy sessions take about 30 to 60 minutes. The typical course of treatment usually lasts two to three months in order to provide the most benefits. Some patients, however, choose to participate in biofeedback therapy for much longer, sometimes even for years. The goal is for the patient to be able to practice self-regulation techniques that they’ve learned from their therapist on their own, even after formal sessions end and the monitoring machines are no longer used.

Who Benefits from Biofeedback Therapy?

Psychologists and sports trainers have been using biofeedback for decades. Cleveland Clinic is in the midst of a large study looking at expanding the use of biofeedback to three populations of patients in need — those with coronary artery disease, diabetes and multiple sclerosis. Research continues to mount in favor of using biofeedback to improve these patients’ quality of life.

Conditions that are commonly treated with biofeedback therapies now include:

• Chronic pain
• Muscle tension or spasms
• Urinary incontinence (frequent urges to urinate)
• High blood pressure (hypertension)
• Tension or migraine headaches
• TMJ symptoms (temporomandibular joint dysfunction)
• Trouble sleeping or insomnia
• Digestive symptoms including constipation, IBS and diarrhea
• Anxiety and depression
• Eating disorders
• ADHD and autism spectrum disorders
• Epilepsy
• Cancer recovery
• Heart disease
• And just about any other condition made worse by stress

Those who could especially benefit from biofeedback training include:

• Anyone undergoing conventional treatment without a response
• People who are intolerant to medications or contraindicated
• Women who are pregnant or breastfeeding
• Patients who value self‐control and being involved in their own therapy

6 Benefits of Biofeedback Therapy

1. Reduces Headaches

Because it can lower someone’s stress response, clinical studies shown that biofeedback is effective in reducing the frequency and severity of tension and migraine headaches. One study published by Harvard Medical School found that biofeedback training allowed many patients to decrease their dependence on pain medications and to experience less pain overall. (Although researchers also found similar benefits from teaching patients general relaxation techniques alone without additional using biofeedback.)

Patients in the Harvard study also learned pain theories regarding relaxation techniques. A portion also went through additional education about biofeedback training. All patients showed a statistically significant decrease in the frequency and severity of the headaches in the first 12 months;  that benefit continued for 36 months. Both groups also reported lower medication use and less medical care costs. (4)

2. Helps Treat Constipation

Biofeedback therapy is considered a well-established treatment modality for patients with several forms of chronic constipation (including dyssynergic defecation and fecal incontinence). Randomized controlled trials have found that 70 to 80 percent of all patients undergoing specialized biofeedback training in treatment centers experience improvements in symptoms. (5a)

Therapists now use biofeedback to help teach patients suffering from reoccurring constipation to better sense and control muscles in their digestive system that are related to bowel movements. For example, impaired rectal sensation and poor ability to squeeze muscles in the abdomen are both corrected using biofeedback maneuvers. Although barriers to biofeedback still exist within the general population (including lack of insurance coverage, distance to local treatment facilities and acute medical issues), researchers continue to work on improving ways to offer biofeedback therapy in an affordable manner to those with serious digestive complaints.

Another study found that both home-based and office-based biofeedback therapy were effective for the “number of complete spontaneous bowel movements per week as well as patient satisfaction with bowel function.” (5b) Research such as this shows the potential to broaden the availability of biofeedback therapy through home sessions without disrupting efficacy.

3. Reduces Anxiety

Biofeedback helps to make patients more aware of how their thoughts, feelings and behaviors all interact. This is why it’s frequently used in conjunction with other therapies, including cognitive behavioral therapy (CBT), or mindfulness meditation training, to reduce someone’s stress response.

As opposed to some forms of treatment, such as medications, biofeedback therapy is a process of training. Biofeedback therapists teach patients to pay more attention to the ways stress impacts the body. For example, anxiety causes someone’s heart rate to speed up, muscles to tense and the mind to worry. This, in turn, makes sleep and relaxation difficult. Through purposefully tracking symptoms and learning over and over again to reduce them using feedback as a guide, relaxation becomes better enforced.

4. Lowers Chronic & Short-Term Pain

Finding non-pharmacological techniques for controlling both short-term (acute) and chronic pain is now becoming more important than ever, given how much attention has been given to the potential for addiction of pain-killing drugs.

One type of biofeedback, neurofeedback (also known as EEG-biofeedback), is being used in many treatment settings as an alternative method for pain reduction. It’s being used for things like management of strokes, post-traumatic events, headaches, injuries, chronic muscle tension, diabetic neuropathic pain and cancer recovery. Some evidence shows that it takes about 40 to 60 training sessions to achieve the most benefits. Some studies show this amount can result in up to 50 percent less pain depending on the condition. Thankfully, studies suggest it’s useful in both children and adults. (6)

5. Can Aid in Improving Heart Health

Studies suggest that biofeedback therapy helps improve control over heart rate variability and arousal of the sympathetic nervous system. This neuro-cardio combo is responsible for many of the physical effects of someone’s stress response. Biofeedback training is also important in the treatment of cardiovascular diseases complications including anxiety, trouble sleeping and depression.

One form of biofeedback known as biofeedback-assisted stress management (BFSM) is especially geared towards managing cardiovascular diseases. It aim to lower over-activation of the autonomic nervous system. (Over-activation can negatively affect the heart.) This therapy model could reduce psychologic stress, improve quality of life and improve clinical status in people with heart disease. A 2011 study published in the Cleveland Clinic Journal of Medicine suggests that use of BFSM by heart failure patients may actually cause cellular and molecular remodeling of the failing heart, change abnormal heart rate variability and have a positive impact on side effects due to suffering from a serious chronic disease. (7)

6. Reduces Hyperarousal & Trouble Sleeping

Electroencephalography (EEG) feedback is now commonly used to control symptoms of hyperarousal, including insomnia and ADHD symptoms. (Hyperarousal is a class of symptoms that often impact people living with PTSD.)

Research conducted in 2011 by the Department of Psychophysiology at Helfgott Research Institute in Oregon found that two forms of neurofeedback treatments (sensorimotor protocol and a sequential, quantitative EEG model) successfully demonstrated usefulness for treating insomnia symptoms.  After undergoing 20 15-minute biofeedback sessions, both groups experienced significant decreases in dysfunctional symptoms like daytime sleepiness and hyperarrousal during the night. The study participants also reported significant improvements in scores on several insomnia measurement scales (Insomnia Severity Index,  Pittsburgh Sleep Quality Inventory , PSQI Sleep Efficiency Test, and Quality of Life Inventory). (8)

History of Biofeedback Therapy & Interesting Facts

Biofeedback has been in clinical use since at least the 1970s to help improve self-control of physiological functions. Biofeedback machines have come a long way, but for at least four decades, biofeedback learning has focused on tracking brainwaves, muscle tension, temperature, sleep and the cardiovascular system. (9)

The National Institute of Complementary and Alternative Medicine considers biofeedback to be an effective mind–body therapy. Surveys now show that in the U.S alone, approximately 38 percent of adults and 12 percent of children are using some form alternative therapy that draws on principles of biofeedback training. (10) For example, meditation training, yoga, self-imagery practices and deep breathing exercises all include elements of learning through feedback and reinforcement.

Biofeedback vs. Neurofeedback

• Neurofeedback is one specific type of biofeedback therapy. In fact, in the U.S, it’s currently the most widely available and popular form of biofeedback training.
• Electroencephalography (EEG) feedback is another way to refer to “neurofeedback.” Neurofeedback is basically a type of biofeedback that measures brain waves (electrical brain activity) using an electroencephalogram, or EEG. (11)
• EEGs help measure how activity in different regions of the brain either increases or decreases depending on someone’s actions. This helps with training in self-regulation — and self-regulation allows for better control over one’s stress response stemming from activity of the central nervous system (specifically the autonomic nervous system).
• A key principle of neurofeedback is that electrical “oscillations” (such as theta waves or beta waves) influence awareness, arousal and ability to function — and that dysfunctional activities in certain key regions of the brain correlate with mental disorders.
• Like other forms of biofeedback, neurofeedback addresses problems that are made worse from stress and brain deregulation. These include: anxiety-depression spectrum disorders, attention deficits and behavioral disorders, sleep disorders, headaches and migraines, PMS and emotional disturbances.

How to Find a Good Biofeedback Therapist

The Association For Applied Psychophysiology & Biofeedback (AAPB) offers resources on its website to locate a biofeedback therapist in your area. The AAPB encourages patients to receive biofeedback training services from therapists who meet at least the minimum standards of knowledge, training and experience required to be certified by the Biofeedback Certification International Alliance (BCIA).

Keep these tips in mind when looking for a therapist:

• Many state licensing boards include the practice of biofeedback within training for professionals such as psychologists, physical therapists, nurses, physicians and social workers
• However, not everyone with one of these licenses will have extensive training or experience in providing biofeedback, so it’s always best to look for a recommendation and additional credentials, certifications, licenses, and so on
• Talk to a therapist before starting training; be sure to make sure the biofeedback type is best matched to treat your problem. The more a therapist knows about your medical history and symptoms, the likelier they are to utilize the most appropriate form of biofeedback and to combine sessions with other effective therapies that will help you.

Risks and Side Effects

• Because it involves taking no drugs, many consider biofeedback to be safer than conventional ways of treating disorders using medications. However, there are some potential concerns. And benefits may drastically vary depending on the individual patient.
• Side effects that some experience from biofeedback include: anxiety, brain fog, poor concentration, preoccupation with getting results, restlessness, fatigue and trouble sleeping. The reason some experience these effects is mostly due to changes in brain waves, uncovering emotions that can be hard to deal with and getting used to electrical adjustments. (12)
• Biofeedback might not work for every patient. Factors that influence how well a patient responds to biofeedback sessions include: severity of the condition, willingness to practice at home, specific brain waves being uptrained or downtrained,  experience of the professional, genetics, whether a person has multiple disorders and unknown preexisting neurological conditions.

Final Thoughts

• Biofeedback therapy is a mind-body modality that helps train people to consciously change their bodily sensations, reactions to thoughts, their stress response and certain electrical activities of the brain.
• Biofeedback therapy works by altering your awareness/consciousness of how your mind interacts with your body, adjusting states of arousal and improving ability to respond effectively to stress and mental activity.
• Health conditions that biofeedback therapy can help treat include anxiety, depression, insomnia, heart disease, pain ADHD. It even serves as a form of natural constipation remedy relief.

The post Biofeedback Therapy: A Proven Treatment for 16+ Medical Conditions appeared first on Dr. Axe.

Has anyone ever told you, “You’re so pitta?” Not sure what it means? Pitta is one of three main “doshas” in Ayurveda. In a way, it’s kind of like an ancient system of understanding (and working with) your body and personality type.

If Ayurveda medicine is new to you, you’re not alone. But this 5,000-year-old health system is believed to be one of the oldest forms of medicine in the world. It’s derived from the Vedic texts of India and focuses on bringing the body, mind and spirit into balance by utilizing holistic daily practices, diet and other natural approaches.

What Are Doshas?

To understand dosha basics, we first have to see how Ayurveda classifies the elements of the universe, including what we’re all made of. These include:

• Ether (space)
• Air
• Fire
• Water
• Earth

The idea is that every person is made of a personalized, unique mix of the three primary doshas, which come from the elements. They are:

• Vata dosha (ether/space + air)
• Pitta dosha (fire + water)
• Kapha dosha (water + earth)

And here’s where things get fun. Every person tends to be more dominant in one (or sometimes two) doshas. And that primary dosha is also the one that’s most likely to come out of balance, threatening our mental and physical health.

We’re all a unique mix of all three doshas, but in this article we’re going to focus on better understanding and balancing high pitta.

In Ayurveda, “like increases like.” That means that pitta types need to work extra hard to stay in balance during the pitta time of year, which is summer. For instance, summer’s hot qualities can easily overheat pitta’s already fiery constitution if a pitta person eats lots of spicy foods during the pitta time of year. In Ayurveda, opposites are used to create a balancing pitta dosha lifestyle.

What are the symptoms of pitta dosha? According to the Himalayan Institute, when pitta is in balance, it is in charge of healthy digestion, immunity and enzymatic processes. However, a pitta imbalance, also known as high pitta, could lead to symptoms that include:

• Inflammation
• Heartburn
• Joint pain
• Rashes
• Headaches
• Irritability/Anger
• Rheumatoid arthritis
• Heavy periods

Ayurveda gives us a time-tested approach to help bring things back into balance.

Take this quiz to determine your dosha: What’s Your Ayurvedic Body Type?

What Is Pitta Dosha?

What does pitta dosha mean? To better understand pitta, we’ll first take a look at physical characteristics we’re born with, mental characteristics associated with pitta types and explores the health issues that can arise if you’re living with excess pitta.

Find yourself asking, “How can I overcome Pitta Dosha?” Perhaps a better way to look at it is not how to overcome it, but rather work with your dosha naturally to create more harmony in the mind and body.

Physical Characteristics (Pitta Body Type)

High pitta people tend exhibit these physical characteristics, also known as pitta body type:

• More mesomorphic, muscular, medium build
• Medium weight
• Oilier skin prone to breakouts
• “Run hot” and sweat easily
• Penetrating stare
• Oilier hair that tends to gray or bald earlier
• Strong digestion

Emotional and Personality Characteristics

Some pitta dosha qualities include being:

• Driven
• Competitive
• Focused
• Direct
• Sharp-witted

When in balance, the pitta type seems like they’re on top of the world. In fact, many pitta types go on to become CEOs or land in other positions of leadership because of their strong drive, focus, concentration and competitiveness.

But Banyan Botanicals outlines signs of excess pitta to watch out for. Imbalances of pitta dosha symptoms can be quite intense. When pitta’s out of balance and running too high, a pitta type experience, among other things:

• Argumentative personality
• Rage/hostility
• Perfectionism
• Yellowish coating on tongue
• Insatiable hunger and/or thirst
• Tenderness in breasts
• Bloodshot or yellow tinge in eyes

Chronic imbalance in pitta can actually harm longevity and lead to accelerated aging.

How to Keep the Pitta Dosha Balanced

Pitta Dosha Diet

A pitta dosha diet should focus on sweet, astringent and bitter tastes. These help balance the fiery qualities of pitta. Since sour, pungent and salty tastes increase Pitta, those should be reduced. Instead, unprocessed foods with  sweet, bitter and astringent tastes should be favored.

Is buttermilk good for pitta dosha? What about other types of dairy? These are a common question. While buttermilk isn’t generally recommended for pittas, there are other dairy products that are more generally recommended for the pitta dosha type.

Pitta Food List

• Cherries
• Avocados
• Chickpeas
• Lentils
• Goat’s or cow’s milk
• Ghee
• Unsalted butter
• Mung beans
• Mung dal
• Chickpeas
• Lentils
• Split peas
• Navy, black, pinto and kidney beans
• Brussels sprouts
• Cabbage
• Cauliflower
• Leafy greens
• Dandelion greens
• Cilantro
• Cucumber
• Green beans
• Avocado
• Raw spinach
• Potatoes
• Cooked onions
• Barley
• Quinoa
• Basmati, wild, white rice
• Spelt
• Granola
• Sprouted wheat bread (This pitta bread is best.)
• And more

Pitta Snacks

• Fruits like apples, berries, coconut, melons, pineapples and limes (fruit is best enjoyed alone, at least 3o minutes to an hour before or after a meal)
• Soaked and peeled almonds
• Raw veggies like broccoli and celery (best eaten at midday when digestive fire is at its peak)
• Popcorn with butter, no salt
• Pumpkin and sunflower seeds

Pitta Recipes

Mung Dal, Coconut and Cilantro Kitchari

Kitchari is a traditional nourishing and energizing dish in Ayurveda. This particular recipe is great for pitta types because it incorporates the cooling qualities of c coconut and cilantro to the mix.

Coconut Energy Bites

This is a great go-to pitta dosha recipe that you can whip up and enjoy for cooling snacks. They’re typically crowd pleasers, so be sure to make enough to share.

Summer Pasta for Pitta

This recipes is known as tridoshic, meaning it’s appropriate for all of the dosas, all though it’s especially satisfying and cooling for pitta types.

Related: Top 22 Cooling Foods & Herbs (Plus Benefits)

Foods to Avoid or Reduce

What foods should Pitta avoid or reduce? If you’re out of balance or in the pitta time of year (summer), it’s especially important to limit or eliminate pitta-increasing foods, otherwise pittas run the risk of excess pitta, which manifests into issues like rashes, joint pain, anger, over-competitiveness and digestive distress.

The idea here is to avoid or reduce foods with the salty, sour and pungent tastes because they increase heat, something pittas generally do not need more of.

• Spicy foods
• Tomatoes
• Eggs
• Seafood
• Hot drinks (room temperature is best
• Excessively salty foods
• Chia seeds
• Cashews
• Pecans
• Sesame seeds
• Tahini
• Seafood
• Beef

Pitta Dosha Precautions

It’s easy to get really hung up on your dosha, but use it as a guideline to start living more in balance and with the season. Adopt a few practices for several weeks or months before adding another.

Take special care to adopt these guidelines during the summer (pitta time of year), when it’s especially easy for pitta dosha to come out of balance. Also, understand that although you may be naturally high in pitta, you’re a unique mix of all three doshas. What a beautiful thing!

Final Thoughts

• • Ayurveda is designed for a long and healthy life.
  • Pitta is a “fiery” dosha, one of three primary doshas: vata, pitta and kapha.
  • We’re all a unique mix of all three doshas, although most of us tend to have a dominant dosha what we need to especially focus on to maintain balance in the body, mind and spirit.
  • To help keep pitta in balance:
    • Avoid over-scheduling yourself; schedule free time
    • Eat a pitta-pacifying Ayurvedic diet, avoiding hot, spicy, salty foods, particular in the heat of summer
    • Herbs and spices best for pitta include cardamom, chamomile, cilantro, coriander, lemon verbena, peppermint and turmeric
    • Exercise in the morning or evening; choose swimming and water sports during hot months
    • Practice earthing in the evening and go for moonlight walks in the summer
    • Favor peppermint, lavender and sandalwood essential oils
    • Practice abhyanga, or self-massage, using a cooling oil like coconut oil
    • When scheduling vacations, opt for cooler, dry locales
    • Stick to a daily schedule

The post Pitta Dosha: How to Keep This Driven, Fiery Constitution in Balance appeared first on Dr. Axe.

Maybe you took your first Ayurvedic body type or “dosha” quiz and your result came back as primarily “kapha.” What does it all mean? To better understand your primary dosha type, we first must take a look at Ayurveda, which roughly translates to “the science of life.”

Ayurveda is a buzz word popping up in the world of wellness a lot these days. But did you know it’s actually an ancient medical science  believed to be one of the first health systems in the world?

Ayurvedic medicine is a 5,000-year-old system of natural healing born out of the Vedic texts of India. In a nutshell, the idea is there are three doshas — Vata, Pitta and Kapha — and keep them balanced for our unique body type is quintessential to being mentally and physically healthy.

What Are Doshas?

Here’s a little more basic background on doshas to help things click. Ayurveda breaks up the elements of the universe into these parts:

• Ether (space)
• Air
• Fire
• Water
• Earth

These elements create the three main “doshas” found in all of us. We all contain a personalized mix of the three main doshas — Vata (ether/space + air), Pitta (fire + water) and Kapha (water + earth) — but we tend to be dominant in one. And that primary dosha is also the one that’s most likely to come out of balance, threatening our health.

Knowing we’re all a unique mix of all three doshas, in this article, we’re going to focus on better understanding kapha.

Identifying and better understanding your dominant dosha is helpful and important. But that’s just one part of the puzzle. It’s also best to combine that information with the seasons to staying balanced, regardless of your constitution.

Late winter and spring is the kapha time of year, meaning a kapha person may have to work extra hard to keep things in balance. That’s because the qualities of each season can increase or decrease those qualities in us.

It’s this state of high mobility that tends to creates a vata derangement and need to balance in all of us, regardless of our primary dosha.

Signs of imbalance due to increased kapha include:

• Weight gain
• White coating on the tongue
• Depression
• Hoarding/accumulating clutter
• Sleep too much
• Excess mucous

The great news is Ayurveda lays out a clear path of daily activities we can turn to in order to help bring the body back into balance.

Take this quiz to determine your dosha: What’s Your Ayurvedic Body Type?

What Is Kapha?

To understand kapha, it’s best to break down the physical characteristics we’re born with, the mental characteristics associated with kapha types and explore the conditions and symptoms that may rise to the surface if you’re living with excess kapha.

But first, let’s take a look at the qualities of kapha itself:

• Moist
• Cold
• Heavy
• Dull
• Soft
• Sticky
• Static

When a kaphic person is in balance, he or she possesses physical strength, strong immunity and wonderful personality traits.

Physical Characteristics (Kapha Body Type)

What is the kapha body type? Often described as strong, sturdy, larger boned and more endomorphic (meaning they tend to gain weight easily and have trouble losing it), the kapha type’s body is a reflection of the heavy, dense qualities of earth. (Remember, kapha is Earth + Water elements).

Some other kapha body type and mental characteristics include:

• Large eyes
• Full, this, oily, luxurious hair
• Strong stamina
• Good memory
• Moist, thick and soft skin

Although lots of people Google, “How do you get rid of Kapha Dosha?” The truth is, kapha types have many great characteristics, as long as things are in balance.

Here’s a really fun perk for kapha types: They tend to age more slowly and enjoy a longer life span because they’re full of “ojas,” or “juiciness,” known as the sap of life in Sanskrit.

It can also be very liberating to learn about your primary dosha body type because it provides a better understanding that we’re all born with specific body types and characteristics.

For instance, kaphas tend to have larger frames. A kapha type may never look like a very slim “airy” vata type, but bringing kapha into balance facilitates a strong, sturdy frame with a bolstered immune system, along with strong health and vitality during the aging process.

Emotional and Personality Characteristics of Kapha

I always like to say everyone should have a kapha type as a best friend. That’s because the positive qualities of a well-balanced kapha type include:

• Compassion
• Patience
• Sweetness
• Easily forgiving
• Gentle
• Emotionally stability
• Loving
• Loyal
• Nurturing

When in balance, the kapha type is healthy, supportive, mentally stable and loyal. But what are the symptoms of kapha dosha that’s out of balance? Kapha excess tends to surface in the form of hoarding, becoming too attached to people, avoiding any change and becoming inactive. For a kapha dosha, sleep in excess is a common problem.

How to Keep the Kapha Dosha Balanced

Kapha Diet

Because kapha types are more likely to be plagued by excess moisture, which can show up in the body as mucous, sluggish bowel movements or even candida symptoms, the kapha diet focuses on reducing moisture by gravitating toward foods that are:

• Drying
• Light
• Warming
• Easily digested

That’s because in Ayurvedic medicine, “like increases like.” The point? If you’ve got a moist, congested constitution, you’ll want to add in foods with the opposite qualities of kapha, as listed above.

It’s especially important for kapha types to focus on balancing food choices during late winter and spring, since that’s the kapha time of year. (Think of all of the thawing and melting and how that relates to excess mucous and moisture in the body, too.)

Kapha-soothing spices to work into an Ayurvedic diet include ginger, garlic, clove, mustard seed, pepper and cayenne.

Also important to note: Since kapha types are prone to weight gain, it’s OK to skip breakfast if you don’t feel hungry. This type of intermittent fasting can benefit kaphas.

Kapha Food List

In general, it’s best for kapha types to enjoy their meals warm or hot.

Good food for kapha types include:

• Cooked vegetables like kale, asparagus, broccoli, bell peppers and more
• Foods with less oil and sugar
• Beans (except cold tofu)
• Mung dal
• Split peas
• Goat milk (only in moderation)
• Ghee (only small amounts)
• Limited amounts of grains like millet, quinoa, barley, buckwheat or wild or basmati rice
• Less sweet fruits like apples, pears and strawberries (Always enjoy fruit separately and at least 30 minutes before or after a meal … it’s an Ayurvedic thing!)

Kapha Snacks

The best snacks for people with high kapha include:

• Air-popped popcorn
• Soaked and peeled almonds
• Pumpkin and sunflower seeds
• Goat’s milk cottage cheese (in moderation)

Kapha Recipes

Kapha-Reducing Mung Dal Kitchari 

A slow digestive system is common in kapha types, and this kitchari is a way to cleanse and invigorate while jump-starting the metabolism and clearing congestion with selective spices.

Sautéed Kale

Kale is an important veggie for kapha dosha types, but it is best enjoyed cooked. The pungent onion in this recipe also helps balance kapha. One note? Instead of using coconut oil like the recipe suggests, opt for a tiny amount of ghee, instead.

Baked Apple Rings

If you’ve got a lot of kapha in your constitution, it’s important to avoid excess sweets and sugar. But these baked apple rings are a great way to satisfy your sweet tooth while also incorporating warm, cooked apple with stimulating, warming spices.

Foods to Avoid

What foods should kapha avoid? Knowing that in Ayurveda, “like increases like,” someone with excess kapha should avoid foods with kapha qualities. These often include heavy, dense, wet and cold foods. If you’re dealing with high kapha, some examples of kapha foods to avoid or reduce (especially in late winter and spring) include:

• Iced drinks
• Excessively oily foods (fried, buttery, oily)
• Red meat
• Olives
• Wheat
• Bread containing yeast
• Brown and white rice
• Tofu
• Cow’s milk
• Butter

Kapha Dosha Precautions

Learning more about Ayurveda and your primary dosha can help transform your health, but don’t fixate on your dosha. After all, we all contain a mix of all three doshas: vata, pitta and kapha. It’s just the dominant dosha that tends to come out of balance more quickly.

Creating a daily routine based on your dosha, and working with your dosha during the seasons to maximize balance, serve as a great jumping off point for your Ayurvedic journey.

Final Thoughts

• The kapha type is made from Earth and Water elements.
• Kapha dosha characteristics include having a bigger-boned, strong, larger frame; large eyes; thick, slightly oily, luxurious hair; compassion, loyalty and emotional stability.
• Signs of a kapha imbalance include oversleeping, sluggishness, hoarding, depression, weight gain and becoming too attached to people or things.
• According to Michele D’Agostino, an Ayurveda yoga teacher, ways to balance kapha include:
  • Adopting a kapha-reducing diet
  • Avoiding an overly leisurely lifestyle
  • Rise early
  • Avoid daytime naps
  • Opt for stimulating activity like jogging, hiking and more vigorous forms of yoga
  • Seek out variety in daily routines
  • Spend time with motivating people
• Ayurvedic herbs for kapha dosha include triphala, punarnava and ashwagandha
• Kapha types can benefit from using a neti pot to clear excess congestion.
• Things like dry brushing can also help balance kapha.

The post Kapha Dosha: How to Embrace Your ‘Juiciness’ and Age Well appeared first on Dr. Axe.

Maybe you just took an Ayurvedic dosha quiz and learned you’ve got a lot of “vata” in your mind-body constitution. So what in the world does it mean to have a primary vata dosha?

First, let’s cover a few basics. Born out of the Vedic culture of India, Ayurveda is a 5,000-year-old system of holistic healing that roughly translates to “the science of life.” Believed by many to be the oldest health system in the world, Ayurveda utilizes diet, cleansing routines, herbal remedies, exercise and other lifestyle approaches to help bring the mind, body and spirit into balance.

The concept of balance is vital in Ayurveda, because being out of balance is the root of all disease, according to this ancient wellness philosophy.

What Are Doshas?

So how do doshas fit into all of this? First, let’s take a closer look at how the elements in the universe — ether (space), air, fire, water and earth — create the three main “doshas” found in all of us.

While we’re all made up of a unique mix of the three main doshas — Vata (ether/space + air), Pitta (fire + water) and Kapha (water + earth) — we tend to be most dominant in one. And that primary dosha is also the one that’s most likely to come out of balance, threatening our mental and physical health.

Knowing we’re all a unique mix of all three doshas, in this article, we’re going to focus better understanding vata.

Now, please keep in mind that understanding your dominant dosha is helpful and important, but combining that knowledge with the season is key to staying balanced, regardless of your constitution, notes Ayurveda and yoga teacher Michele D’Agostino.

That’s because the qualities of each season can increase or decrease those qualities in us. D’Agostino shares this example: “Fall is vata season, which can really throw a vata person out of balance. They will need to be more mindful of creating balance during the fall.”

But really, in today’s hyper-mobile society, chances are we’ve all got a little too much vata. “High mobility is the state of our current culture,” explains D’Agostino. “People travel more than ever, information travels at the speed of light — it’s seems as though time is speeding up.”

It’s this state of high mobility that tends to creates a vata derangement and need to balance in all of us, regardless of our primary dosha.

For instance, D’Agostino says, most of us experience the effects of increased vata, including:

• Difficulty sleeping
• Anxiety/fear/depression
• Restlessness
• Addiction
• Digestive problems like gas and constipation
• Feeling emotionally delicate or “thin-skinned”

Thankfully, Ayurveda provides a systematic approach to start bringing things back into balance.

Take this quiz to determine your dosha: What’s Your Ayurvedic Body Type?

What Is Vata?

To understand vata, it’s best to break down the physical characteristics we’re born with, the mental characteristics associated with vata types and explore the conditions and symptoms that can bubble to the surface if you’re living with excess vata.

Physical Characteristics (Vata Dosha Body Type)

People high in vata tend to be exhibit the following physical characteristics, also known as vata body type:

• Light-colored eyes, smaller or irregular in shape
• Bony, joints crack
• Light, thin frame
• Very flexible
• More translucent skin, easier to see veins
• Fine hair
• Dry skin
• Thin lips
• Delicate features
• Tend to “run cold”
• Vata weight loss tends to be easy or even unintentional; this type often struggles to gain weight

Emotional and Personality Characteristics of Vata Dosha

Some vata dosha characteristics also include being:

• Creative
• Artistic
• Emotionally sensitive
• Perceptive
• Spontaneous
• Compassionate
• Multifaceted interests and abilities
• Adaptable
• Enthusiastic

When in balance, the vata type seems to effortlessly juggle several things at once, loves change, is adaptable and is highly creative. But what are the symptoms of vata excess? These tend to surface in the form of heightened anxiety, fear, racing thoughts and trouble concentrating.

How to Keep the Vata Dosha Balanced

Vata Dosha Diet

In Ayurveda, “like increases like.” In other words, opposites create balance, D’Agostino explains, noting that foods that balance vata  possess qualities like:

• Warming
• Grounding
• Moist
• Slightly oily

These qualities will help balance the dry, rough, light, cold and mobile qualities of vata. Vata foods for winter (that is, fall and early winter, the vata time of year), should especially focus on foods with these vata-balancing qualities.

Vata-soothing spices — vanilla, aswan, black pepper, cardamom, cinnamon, cumin, ginger, hing, turmeric and more — are also ingredients to work into Ayurvedic diet recipes.

Vata Snacks

The best snacks for people with high vata include:

• Raw or fresh roasted nuts
• Avocado
• Raw nut butters
• Milk (cow, goat or coconut)
• Bananas
• Figs
• Raisins

Vata Recipes

Recipes to help reduce vata are typically warm, grounding, moist and slightly oily. If you’re feeling like your vata’s running on overdrive, try working these of these simple vata recipes into your meal plan.

Mung Dal Kitchari

Dubbed Ayurveda’s perfect food, kitchari can be used as a staple during gentle cleanses or any time you need a digestive reset. This particular recipe is vata-pacifying, perfect for when you feel your vata coming out of balance.

Gingered Carrots

Simple is the name of the game when it comes to Ayurvedic cooking. One reason? It’s best to cook each meal fresh instead of enjoying leftovers for days. This recipe features a “churna,” or spice blend. You can create your own or buy one based on your dosha.

Almond Date Shake with Cinnamon

Warming spices and vata-balancing sweet dates makes this the ultimate comfort beverage for vata types. The ingredients in this shake help build “ojas,” strength, resilience and juiciness … a cornerstone of healthy aging in Ayurveda.

Turmeric Latte Recipe

Rich in warming spicing, this “golden milk” recipe also contains vata-friendly ashwagandha, an adaptogenic herb shown to lower cortisol levels.

Foods to Avoid or Reduce

What foods should Vata avoid? Knowing that in Ayurveda, “like increases like,” someone with excess vata should avoid foods with vata qualities. These often include dry, crunchy, “airy” foods. If you’re dealing with high vata, some examples of vata foods to avoid or reduce include:

• Dry foods like cereal, chips, crackers
• Coffee and caffeine
• Carbonated drinks
• Raw foods, including veggies

Precautions

Although learning your primary dosha is a great way to start getting your toes wet in Ayurveda, it’s just one piece of the puzzle. Remember, all three doshas, vata, pitta, kapha, are inside all of us.

Our primary or most dominant dosha, though, is the one most likely to come out of balance, triggering the need to bring it back into balance. Food and building a strong daily routine for your dosha and the season are excellent starting points.

Final Thoughts

• A common question is, “Can vata dosha be cured?” Instead of thinking about “curing” a dosha, it’s better to focus on choosing a appropriate daily routine that helps balance your vata dosha.
• D’Agostino says people can work to bring excess vata back into balance by focusing on:
  • A vata-balancing diet
  • Spending time in nature
  • Adopting a daily routine
  • Meditating
  • Practicing vata dosha yoga like gentle, restorative yoga (avoid faster, flow yoga)
  • Practicing tai chi
  • Taking a daytime nap
  • Going to bed earlier
  • Taking a nap during the day
  • Daily massage with warm sesame oil
  • Spending time with people who are grounded (kapha)
  • Considering exploring Ayurvedic herbals like triphala to improve digestive health, ashwagandha to balance stress hormones and brahmi, also known as bacopa, historically used to purify the mind
• A vata dosha diet should include plenty of warm, cooked root vegetables, warm lemon water and even some seaweed.

The post Vata Dosha: How to Stay Balanced in a Hyper-Mobile World appeared first on Dr. Axe.

Did you know that adverse drug reactions are the fourth leading cause of death in the U.S.? According to research published by Harvard University, prescription drugs have a 1 in 5 chance of causing serious reactions after they are approved. Even properly prescribed drugs cause about 1.9 million drug hospitalizations per year, along with the 840,000 patients who experience serious adverse reactions to prescription drugs while in the hospital.

These stats seem to suggest a sad reality: modern drugs that are meant to heal us may actually end up hurting us. That’s exactly why phytotherapy, the use of herbal medicine and plant molecules for healing, is growing in popularity. The idea that pharmaceuticals don’t always have to be our first choice for healing is only growing in popularity. And phytoceuticals seem to be on the forefront of the natural medicine industry.

What Is Phytotherapy?

Phytotherapy is the use of molecules derived from plants for the treatment and prevention of disease. You can think of phytotherapy just like you would pharmaceutical science, expect that it does not involve the use of any synthetic drugs from a lab. All of the scientific principles and equipment used are pure plant molecules.

Phytotherapy is used to prevent or relieve a number of health concerns, from aging skin and acne, to diabetes, high blood pressure and even cancer.

Phytotherapy vs. Herbal Medicine

Dr. Bomi Joseph, the creator of Phyto Farmacy, a line of plant-based products, explains that phytotherapy is based on what’s called phytoceutical science, or “Phyto-Pharmacology.” Unlike herbal medicine, phytotherapy is based on controlled clinical trials or detailed molecular studies. While herbal medicine, like Ayurveda, teaches a general appreciation and knowledge of medicinal plants.

Take, for example, the study of the Humulus (hops) plant. In Ayurvedic medicine, the plant is used to alleviate symptoms of stress, sleep disorders, high cholesterol and diabetes. Within Ayurvedic or herbal medicine, there’s a general knowledge of the plants uses and benefits.

But with phytotherapy, the plant is isolated so that various molecular fractions can be studied and compared. As Doctor Joseph described it, “We created a monoclonal antibody test for a clinical fraction to test its purity and bioactivity. We conducted numerous trials and conducted diffusion studies on various formulations, and we documented the pharmacological properties of specific molecules.” So, put simply, phytotherapy is a science-backed form of plant-based medicine that utilizes specific plant compounds and extracts to promote healing.

Both phytotherapy and herbal medicine do have the same common foundation — a plant. But once scientists fractioned that plant and started studying it scientifically, this could no longer be referred to as “herbal medicine” or “Ayurvedic.” It then becomes phytotherapy or phytopharmacology.

Phytotherapy vs. Pharmaceutical Drugs

Phytoceuticals are natural molecules from a plant, with absolutely no modifications. Pharmaceutical drugs, on the other hand, are by law a synthetic molecule.

Although many pharmaceutical drugs were discovered in plants, the pharmaceutical companies made hundreds of synthetic variants of the plant molecule. They then performed clinical studies, filed patents and released these synthetic variants as “drugs.”

Top Phytotherapy Benefits

1. Science-Based Natural Medicine

What makes phytotherapy different than herbalism or herbal medicine is that it’s a science-based medical practice. Before releasing a phytoceutical product, the preparation undergoes clinical trials and rigorous biomedical studies.

With phytotherapy, it’s believed that you are getting the efficacy of pharmaceutical agents, with the safety and bioavailability of herbal medicine. This is because to make a phytoceutical preparation, different plants are frequently combined to maximize effectiveness and a very potent combination of compounds are used for their complementary effects.

2. Long History of Use

We know that plants have been used for healing since the Paleolithic days. There’s actually a long historical use of phytoceuticals in Indian, Chinese and native cultures. In fact, according to a historical review published in Pharmacognosy Review, “healing with medicinal plants is as old as mankind itself.” In the search for useful medicinal plants, mankind has learned to pursue healing compounds in barks, seeds, fruit bodies and other parts of plants.

This rich history in medicinal plants is like having human clinical trials going on for over thousands of years. In fact, some of the historical documentation of phytoceutical use is very detailed and close to modern science.

3. Non-Toxic and No Side Effects

Phytoceuticals are known to be safe and non-toxic, and when they are used appropriately, they do not cause any adverse side effects. In fact, chronic use of phytoceuticals is thought to be safe. The formulas found in phytoceuticals are lab tested and approved.

In few cases, however, phytotherapy preparations may cause allergic reactions, which depends on the users personal reaction to a specific plant extract.

Pharmaceutical drugs, which are synthetic versions of plant compounds, are sometimes rejected by the body as a xenobiotic or foreign substance. But our bodies accept plants as natural, which is why there are no toxic effects when we use them as medicine.

4. No “Tolerance” Effects

According to Dr. Joseph, phytoceuticals do not have the “tolerance” effect of pharmaceutical drugs. Tolerance is the diminishing marginal effectiveness of a drug over time. Over time, a person can have a diminished response to a drug as a result of repeated use. This often occurs with prescription medications and illicit drugs.

With phytoceuticals that are derived from actual plant molecules, you can use them consistently, over a long period of time. Your body accepts the medicine and doesn’t become tolerant or rejective.

Common Phytotherapy Products

Although most pharmaceutical agents developed in labs are synthetic, many drugs originate from natural products. For decades, plant extracts and their derivatives have received attention for their therapeutic effects in preventing and treating health problems.

There are hundreds of pharmaceutical drugs that have been derived from plants, including the following popular drugs:

• Morphine and Codeine — derived from the opium plant
• Sudafed (pseudoephedrine) and Methamphetamine — driven from the ephedra sinica plant
• Aspirin (acetylsalicylic acid) — comes from the willow bark tree
• Penicillin — came from the penicillium mold

Today, you can find phytoceutical products for purchase online and in health food stores. Dr. Joseph, for example, has a line of Phyto Farmacy products that are made with plant molecules. Some popular phytoceutical products are made with extracts from the Humulus plant (or hops) and cannabidiol. The combination of compounds is meant to be used for their healing properties.

There are also phytothrapy products that are designed to reduce high blood pressure, fight diabetes and help maintain human health. Phytoceutical products are commonly made with the herbs and spices that are popular in herbal medicine, including turmeric, tulsi, ginkgo biloba, ashwagandha, ginseng, ginger, curcumin and boswellia.

Phytotherapist Training and Where to Find

The best way to become a true phytotherapist is to complete a course, or get a diploma or degree in pharmacology. Then you can take a course in plant medicine or herbal medicine, as the scientific principles are the same.

But do be aware that there are many courses out there that offer a “diploma in phytotherapy,” but are really teaching traditional herbal medicine. There is a distinction between the two, as phytotherapy focuses on the scientific efficacy of specific plant molecules, especially when they are used in combination with other plant molecules.

One school that is currently offering courses in phytotherapy clinical practice is Pacific Rim College in Canada.

Final Thoughts

• Phytotherapy is the use of molecules derived from plants for the treatment and prevention of disease.
• While herbalism also involves using plant-based medicine for natural healing, phytotherapy is a science-based medical practice that depends on clinical trials and biomedical studies to formulate effective phytoceuticals.
• The potential benefits of phytotherapy include its science-backed approach to natural medicine, its long history, non-toxic effects, and lack of tolerance after long-term use.

The post Phytotherapy Benefits: A Science-Based Natural Medicine appeared first on Dr. Axe.

Chelation therapy is considered an alternative medicine that has the purpose of removing “heavy metals” and toxins from the body.

Why would someone experience heavy metal toxicity in the first place? Although it might sound like something only tied to rare circumstances of accidental poisoning, heavy metals are more common than you think. If you have mercury fillings in your teeth (or amalgam fillings), have been vaccinated to prevent various diseases, eat farm-raised fish regularly, consume foods that are grown in foreign countries (like China) that aren’t certified organic, or are healing from radiation and chemotherapy treatments, you’re likely experiencing heavy metal toxicity right now to some degree.

Chelation therapy involves a chemical solution called EDTA (ethylenediaminetetraacetic acid), which is administered into the body — usually directly injected into the bloodstream — so it can bind with excess minerals. Once bound to “toxins” in the body, EDTA helps detox the body of heavy metals by removing them before imbalances and illnesses have the chance to develop.

What is chelation therapy good for? First developed and used in the 1950s for the treatment of heavy metal poisoning, chelation therapy using EDTA is now performed to remove common heavy metals, including lead, mercury, copper, iron, arsenic, aluminum and calcium. While still a controversial practice in mainstream medicine and one that requires more research for us to fully understand how it works, studies show that chelation therapy has potential for reducing the risk of heightened inflammation, heart disease, infections and more.

A National Health Interview Survey conducted by the Centers for Disease Control and Prevention found that 111,000 adults 18 years or older had used chelation therapy as a form of complementary medicine between the years 2006–2007. (1) Since the popularity of chelation therapy has grown since this time and more health care professionals are being trained in this practice, it’s safe to say that this number is steadily rising.

How Chelation Therapy Works

Many people who have used chelation therapy regularly feel that it helps them remain more energetic and immune to common illnesses, environmental toxins and stress. Studies show that chelation is scientifically proven to rid the body of excess or toxic metals, especially certain kinds like lead or mercury that can lead to poisoning. The U.S. Food and Drug Administration has approved the use of chelation therapy with EDTA for treating lead poisoning and continues to investigate its potential and safety as a new drug for reducing coronary heart disease symptoms. (1)

What is EDTA? EDTA is a type of man-made synthetic amino acid. As an alternative, some practictioners also use another substance in EDTA’s place called DMPS (2,3-Dimercapto-1-propanesulfonic acid), which works similarly. EDTA chelation therapy works by binding salts to molecules in the blood once EDTA is administered into someone’s veins. After EDTA attaches to heavy metals, together they both move to the kidneys where their elimination from the body occurs through urine.

It’s possible that “chelating agents” like EDTA and DMPS can help detoxify the body of toxic elements that contribute to many types of chronic diseases. Chelating agents have specific bonds that form between organic molecules and metals. This gives them the ability to “bind” to metals that build up in the blood, major organs and blood vessels.

Some chelating agents, including peptides like glutathione and metallothionein, have been well-researched and proven to transport and excrete toxins from the body, all without the need for expensive surgeries and risky medications.

One of the biggest chelation therapy benefits is its ability to help control levels of various environmental metals in the body. Metals, including lead, mercury, aluminum and arsenic, can cause short- and long-term health consequences since they impact functions of the central nervous, cardiovascular, immune and skeletal systems. When the body is out of homeostasis due to experiencing imbalances in minerals, malfunction and damage to vital organs can develop.

Some of the most symptoms of heavy metal toxicity include:

• Chronic fatigue syndrome
• Trouble learning and remembering new information
• “Brain fog” and trouble concentrating
• Autoimmune diseases
• Neurological disorders and cognitive decline
• Joint or muscle pain
• Mood changes, including depression and anxiety

5 Benefits of Chelation Therapy

1. Might Help Improve Heart Health

Although ongoing research is still underway, some alternative health care providers use chelation therapy to help treat coronary heart diseases, including atherosclerosis (thickening and hardening of the arteries that can potentially lead to a heart attack or stroke).

Why do some provides use chelation therapy for heart disease? EDTA binds with calcium within the arteries, helping to reduce plaque build-up and deposits that can cut off blood flow. (2) Once bound to calcium, EDTA can help carry the molecules out of arteries so circulation improves. In a similar way, EDTA might help control high inflammation and cholesterol levels, which also pose a risk for heart disease. In the future, we might see chelation therapy used a less risky and more affordable alternative to heart surgery and complicated mediations that have many side effects.

2. Acts Like an Antioxidant

EDTA might act similarly to antioxidants by reducing inflammation, fighting free radical damage and removing metals that cause the foundation of chronic disease development. It’s been suggested that EDTA binds to not only calcium within arteries, but also other metals stored within bones, muscles and bodily tissues that can lead to increased inflammation or pain.

The use of certain chelating agents has been shown to successfully lower the presence of plutonium radiation toxicity within the body, which is tied to increased cancer risk. (3) Uranium and radionuclide are two types of chemicals that can cause toxicity, leukemia and osteosarcoma when someone experiences long-term radiation exposure, but chelating agents, including DTPA, are able to help remove these before serious illnesses can form.

3. Lowers Pain and Swelling

Since chelation therapy targets inflammation, the root of most diseases, including arthritis and many autoimmune disorders, many people report less pain from inflamed muscles, joints and bones when using EDTA.

Although this theory hasn’t yet been proven in controlled scientific studies, chelation therapy might work by helping to reduce the effects of oxygen ions (also called oxidative stress) that can damage blood vessels and tissue. When inflammation causes the walls of vessels to become clogged, circulation decreases and pain grows. Chelation therapy may offer an alternative to ongoing medication treatments for chronic pain.

4. Can Help Fight Cognitive Disorders

There’s evidence that chelation therapy can successfully treat cognitive disorders, including Alzheimer’s disease, multiple sclerosis and Parkinson’s disease. While the exact mechanisms in which EDTA helps resolve these problems isn’t yet clear or proven in studies, there seems to be a tie between heavy metal poisoning (or toxicity), including high levels of lead or mercury in the blood, and medical disorders that affect the brain, memory and learning.

Research also shows that increased accumulation in the brain of copper, iron and zinc might be associated with a number of neurodegenerative diseases. Long-term heavy metal exposure can lead to physical, muscular and neurological degenerative changes in the brain that set the stage for not only Alzheimer’s disease, but also dementia, Parkinson’s disease and multiple sclerosis. (4)

5. Helps Lower Risk for Learning Disabilities

Sadly, rates of learning disabilities, ADHD symptoms and autism spectrum disorders have been on the rise in recent years, yet how exactly these conditions should be treated or prevented remains controversial in the medical community. Many practitioners are now looking to alternative treatment methods to control symptoms of cognitive disorders, including some like chelation therapy that target heavy metal poisoning.

While not technically authorized to be used for treating such conditions, “off-label use” of chelation therapy might be beneficial for cognitive health due to its ability to lower circulating or stored toxic metals that interfere with brain function. (5) Going forward, we should expect to see new proven strategies using chelating agents that are capable of crossing the blood-brain barrier and bringing back homeostasis of minerals levels.

Related: Aconite: Safe Homeopathic Remedy or Dangerous Poison?

How Chelation Therapy Is Performed

Chelation therapy sessions take several hours to complete and usually take place in a doctor’s office under special monitoring. Most patients need between five to 30 treatments for best results. Each treatment session involves insertion of an intravenous (IV) to administer liquid EDTA, usually into a vein located in the hand or arm.

The procedure isn’t painful for most people, but like with all injections, it’s possible to feel some burning, redness or swelling at the injection site. There isn’t much recovery time needed after the procedure and most patients are free to drive themselves home and go about their normal day. Some people report needing to urinate more than usual following chelation therapy, which can be beneficial considering this is how heavy metals leave the body.

How can you locate a health care provider with appropriate training to perform chelation therapy? Currently the American Board of Clinical Metal Toxicology (ABCMT) is responsible for training and qualifying chelation therapy practitioners. ABCMT has actually been certifying doctors in chelation therapy for over 24 years! The American College for Advancement in Medicine is another organization that offers educational training. Both hold seminars and administer examinations in order for doctors to become board-certified and approved to work with patients.

Can you feel safe with a chelation therapy doctor? Most likely, yes! Chelation therapy doctors must be either D.O. or M.D. and have a license to practice in their states, complete a comprehensive course on the diagnosis and treatment of chelation therapy, obtain letters of recommendation, and conduct at least 2,000 intravenous treatments for metal toxicity as part of a preceptorship with a certified physician.

You can find out more about the qualifications and seek out a trained practitioner on the American Board of Clinical Medicine Toxicology website.

Is chelation therapy covered by insurance? One thing to consider is that currently most insurance companies do not cover chelation therapy. As governing health authorities continue to undergo investigations into its safety and efficacy, it’s only practiced by limited alternative practitioners, which means your regular doctor might not yet offer chelation therapy or be convinced of its benefits.

How much does it cost for chelation therapy? Depending on how many treatments your practitioner recommends, chelation therapy cost for an entire course of treatment will vary by patient. Treatments typically cost between $75 and $125.

Side Effects of Chelation Therapy

You should only receive Chelation therapy with EDTA from a properly licensed professional due to the potential for side effects to develop in some cases. What are the side effects of chelation therapy? The most common side effect is a burning sensation at the site where EDTA is enters the vein, but this usually goes away quickly and is mild. Rare chelation therapy side effects can include headache, fever, nausea, and vomiting. (6)

It’s very important for EDTA to be infused properly and slowly, since high levels can cause electrolyte imbalances. It’s also possible that while it removes harmful heavy metals, EDTA can potentially also bind to needed vitamins and minerals and remove them from the body, which poses the risk for deficiencies. To make up for this, many practitioners give patients large doses of vitamins/minerals following chelation therapy so they avoid becoming very deficient.

Although it’s very rare, kidney damage and heart failure can also occur due to blood pressure levels dropping suddenly and abnormally low calcium levels in the blood (hypocalcemia). At this time, children, pregnant women, and anyone who has a history of heart disease or kidney problems should not use chelation therapy without consulting with a doctor first. (7)

Related: Brain Detox: Is It Time for a Cleanse? (Plus How to Do It)

Other Ways to Lower Heavy Metal Toxicity

If you’re experiencing symptoms of heavy metal toxicity, chelation therapy along with a reduction in common toxins may be able to help you. How can you lower your exposure to heavy metals in the first place? Start by adjusting your diet, and then consider taking supplements that can also help.

Lower heavy metals in your diet by limiting or avoiding these foods:

• Farmed fish, which can contain mercury or other heavy metals, dioxins and PCBs found in aluminum cans
• Common food sensitivities and allergens like gluten and conventional dairy (when your immune system is working on fighting allergens, it has less energy available to detoxify the body)
• Non-organic foods, which contain chemical pesticides
• GMO foods (especially corn and soy)
• Packages/processed foods that contain many synthetic ingredients and additives
• Alcohol, which makes it harder for your liver to process other toxins

Want to practice some chelation therapy at home? Try incorporating these detoxifying foods into your diet regularly:

• Garlic contains sulfur which helps your liver detoxify itself of heavy metals like lead and arsenic. Research using an animal model has also shown that garlic can protect against heavy metal poisoning and also reduce the accumulation of heavy metals in the liver, kidneys and bone. (8)
• Cilantro is tasty herb is a great addition to so many recipes including fresh juices and it’s well-known for its ability to act as a natural chelation agent. (9)
• Brazil nuts are by far one of the best food sources of selenium, an important chelator that research shows can help the body rid itself of heavy metals, especially mercury. (10)

You can engage in some natural chelation therapy with the help of well-chosen supplements. These are some options that can help lower the presence of heavy metals naturally:

• Chlorella (4–8 caps daily) —aActs as a natural chelator to remove heavy metals
• Vitamin C (3,000 milligrams daily during detoxification) — an antioxidant that helps reduce free radicals
• Milk thistle — helps detoxify and cleanse the liver
• Probiotics (50 billion units daily) — improve gut health, immune function and detoxification

Final Thoughts

• Chelation therapy is an alternative medicine that has the purpose of removing “heavy metals” and toxins from the body.
• Sources of heavy metal poisoning can include farm-raised fish, amalgam fillings (that contain mercury) and vaccinations.
• The U.S. Food and Drug Administration has approved the use of chelation therapy with EDTA for treating lead poisoning and continues to investigate its potential and safety as a new drug for reducing coronary heart disease symptoms.
• The procedure typically isn’t painful and side effects are rare, but you may feel a mild burning sensation briefly at the injection location.
• You should only receive chelation therapy from a trained and qualified chelation therapy practitioner.

The post Detox with Chelation Therapy — Help Your Heart & Brain appeared first on Dr. Axe.

A 2014 report published in the North American Journal of Medicinal Sciences tells us that “The use of water for various treatments (hydrotherapy) is probably as old as mankind.” The history of hydrotherapy as a medicinal practice dates at least all the way back to ancient Greece, where warm water spas were used to help manage pain and for exercise.

There’s also evidence that water therapy as a naturopathic treatment modality was utilized among ancient cultures living in India, Egypt and China. Water aerobics, stretching, massage and colonics were used in the treatment of chronic pain, anxiety, stiffness, constipation, pregnancy aches, and for much more.

Hydrotherapy, or the application of water for the treatment of physical or psychological  conditions, goes by several names, including: water therapy, aquatic therapy, pool therapy and balneotherapy. Hydrotherapy was also formerly called “hydropathy.”

Even before studies could explain just how hydrotherapy worked, people understood that water had specific properties that aided in rehabilitation. Hydrotherapy is recommended for people with a wide range of health problems because water helps to add gentle resistance to muscles without putting weight on sensitive or strained parts of the body.

What Is Hydrotherapy?

Hydrotherapy’s definition is “The external or internal use of water in any of its forms (water, ice, steam) for health promotion or treatment of various diseases with various temperatures, pressure, duration, and sites.”

Another way to describe hydrotherapy is an alternative medicine practice that uses water (usually in a pool, but not always) as a natural remedy to help manage a variety of symptoms.

What is hydrotherapy used to treat? Water therapy, sometimes called aquatics, has been used for thousands of years and is now considered a form of occupational therapy and physiotherapy (or physical therapy). Today, therapeutic applications of hydrotherapy include rehabilitation, exercise/fitness improvement, relaxation and injury prevention. Hydrotherapy is most commonly used to help to treat symptoms and conditions including:

• Joint pain, stiffness, sprains and any condition that is intolerant to weight-bearing exercises (such as back pain, ankylosing spondylitis, tendonitis, etc.)
• Arthritis symptoms and osteoarthritis pains
• Paralysis, such as due to a stroke
• Neuromuscular disorders
• Musculoskeletal disorders
• Cardiovascular disorders and risk factors (like high blood pressure)
• Pulmonary disorders
• Autism spectrum disorders (ASDs), disabilities and motor delays in children
• Asthma
• Problems with balance
• Reoccurring injuries and reduced range of motion that makes other forms of exercise difficult/uncomfortable
• Pregnancy-related aches and pains
• Fatigue
• Obesity
• Headaches
• and more

Types of Hydrotherapy Treatments

• Aquatic physiotherapy, which involves specialized movement and gentle swimming for people with disabilities or injuries.
• Water exercise classes, such as water aerobics or water Zumba.
• Deep water running, which is used to improve fitness and strength.
• Aquatic massage, a form of aquatic bodywork in which a therapist cradles, moves, stretches and massages your body while you rest in chest-deep warm water.
• Temperature controlled hydrotherapy (various temperatures can produce different effects on different system of the body).
• Colon hydrotherapy, which uses water to remove feces and waste from the intestinal tract.

6 Hydrotherapy Benefits

Why is hydrotherapy still used today? Research shows that hydrotherapy benefits include some of the following:

1. Helps Decrease Pain and Swelling

Water has certain unique properties that make movement easier, even when someone is dealing with pain or injuries. For example, when in the water you experience decreased effects of gravity and float more easily thanks to the effects of buoyancy. This means that hydrotherapy treatments help take pressure off of achy joints, weak muscles, etc. The properties of water also allow for decreased weight-bearing on joints, even while increasing muscle activity and blood flow.

Improved circulation while exercising in the water is helpful for decreasing edema (fluid retention or swelling) and for promoting healing. During most hydrotherapy sessions in a pool, the water temperature is usually about 88–96 degrees F, which is warmer than a typical swimming pool and allows tense muscles to relax more easily. However, the opposite it also true: sometimes cold water in intentionally used for its natural pain-killing effects.

The application of cold hydrotherapy (cryotherapy) can reduce pain and swelling in several ways. For instance, cold temperatures have positive effects on inflammation, local edema, nerve conduction velocity (NCV) and muscle spasms.

2. Increases Range of Movement and Strength

Hydrotherapy can help people dealing with physical limitations to increase physical function and quality and life. Exercise performed in a pool is ideal for people with orthopedic problems that require decreased weight-bearing, yet want the added resistance that water has to offer.

Even if someone experiences pain when doing other types of exercises, there’s a good chance that moving in a pool will feel much more comfortable. Compared to other fitness classes, hydrotherapy “aquarobics” (or aqua aerobics) focuses on slow, controlled movements and relaxation of tense parts of the body. Because moving through water requires some force thanks to resistance, it’s possible to build muscle strength without aggravating injuries.

In the case of an orthopedic problem, injury or condition like arthritis, hydrotherapy is usually performed with a physical therapist. The therapist guides the patient through movements that help take pressure off of problem areas (including the spine), to strengthen the muscle and increase range of motion for the joints. A 2017 study found that adults with osteoarthritis of the knees experienced improvements in pain and function (including better performance for knee flexor and extensor strength, knee flexor power, and knee extensor endurance) after completing twice-weekly hydrotherapy sessions in a heated pool for six weeks.

3. Can Improve Mood and Sleep

Studies suggest that hydrotherapy treatments can improve relaxation, help defend against the effects of stress (just like other forms of exercise) and improve your mood. In some cases, the temperature of the pool will be adjusted during hydrotherapy treatments to promote certain psychological effects. For example, warm water helps to relax muscles and increases relaxation, while cold water can be energizing and help to release endorphins/adrenaline.

One type of hydrotherapy that has a long history of use and is still utilized in many countries today for its stress-relieving effects is immersion therapy or mineral bathing. Today, sitting in a hot whirlpool/hot tub offers an easy way to unwind and relax tension.

A 2013 study found that patients with anxiety and chronic myofascial pain syndrome (MPS) who were randomly assigned to receive “whirlpool therapy” in a heated whirlpool bath for 30 minutes, twice weekly experienced significant decreases in symptoms. A similar approach has even been shown to promote relaxation and decrease anxiety and pain in pregnant women during labor, thereby helping with the birthing process.

4. Improves Fitness and Helps Prevent Future Injuries

Among athletes and those looking to improve strength, performance and recovery, hydrotherapy treatments have a lot to offer. Working out in the water adds gentle resistance to muscles and offers variability without causing impact-related soreness or stress. Hydrotherapy is also a way to help future prevent injuries and reduce repetitive movements that can lead to over-use injuries and pain.

An example of a “deep water fitness” practice that is ideal for building strength in a safe way is running in the water. Compared to running on a hard surface, such as pavement or a treadmill, water running is more appropriate for people dealing with aches, common running injuries or reduced recovery times.

Studies have found that walking in water at increases the activity of erector spinae and activates the major muscles in the legs in a similar manner, or even more so, than walking on dry ground. The use of cold hydrotherapy is also one of the most popular interventions used after exercise to improve muscle recovery. Cold water can reduce fatigue and muscle soreness and potentially improve physical recovery.

5. Supports Cardiovascular Health

Because certain types of hydrotherapy classes function as a form of aerobic exercise, they offer benefits for the cardiovascular system. Water exercise can increase circulation, cardiac output and endurance, and also be supportive of weight loss. A regular water aerobics program can lead to improvements in blood pressure (a reduction in hypertension) and increased lung capacity.

Something that’s especially valuable about water exercise is that it’s accessible to a wide range of people, including those who struggle with other forms of aerobic exercises like walking, cycling or dancing— such as due to obesity, arthritis, pregnancy, pain, etc. Indoor water aerobic classes that take place in a temperature-controlled pool offer variety in terms of exercise options and can be practiced all year long.

6. May Help Treat Social and Behavioral Impairments

Hydrotherapy has been used for musculoskeletal and neuromuscular rehabilitation for over 100 years and recently has gained attention for its use in improving motor performance and social behaviors in children with a variety of disabilities. For example, as an alternative medicine practice, hydrotherapy has shown promise for treating symptoms related to autism, muscular dystrophy, cerebral palsy, cystic fibrosis, spina bifida and Rett syndrome.

According to a 2014 report published in the journal Multidisciplinary Healthcare,

Hydrotherapy is thought to provide multiple sensory stimuli through water temperature, weight relief, and vestibular input. The properties of water assist active movement, provide postural support, and promote relaxation of spastic muscles, improved circulation, and strengthening, allowing a variety of fundamental motor skills to be performed….Aquatic activities also provide opportunities for social interaction and play, which can facilitate language development and improve self-esteem, self-awareness, and sense of accomplishment.

In addition to the benefits listed above, hydrotherapists claim that sessions offer additional benefits including:

• Enhancing metabolic rate
• Improving digestion
• Hydrating skin
• Aiding in muscle tone
• Boosting the immune system and preventing future illness

Precautions and Considerations

If you’re new to hydrotherapy, you can expect feel some initial soreness after your first several treatments, just like with other forms of exercise. Any soreness and discomfort should ease up after your body gets accustomed to moving in the water. In order to see results, you’ll probably need to complete a course of hydrotherapy that involves attending about five or six 30–60 minute sessions.

If you’re concerned about your ability to take part of hydrotherapy sessions because you can’t swim, here’s some good news: You don’t have to be a strong swimmer to benefit from movement in the water. You can still take water aerobic classes while you stand in shallow water.

If you have other health concerns that may make hydrotherapy treatments difficult, such as infection, wound or asthma, speak with your doctor before getting started. Hydrotherapy usually isn’t advised if you have certain conditions, such as:

• An open wound or skin infection
• Virus or stomach upset
• Raised temperature
• Very high or low blood pressure
• Breathing difficulties
• Serious kidney condition requiring dialysis
• Chest infection
• Chlorine allergy
• Uncontrolled diabetes, asthma or epilepsy

Because it’s a form of physical therapy, hydrotherapy sessions may be covered by insurance (including private insurance in the U.S. or U.K.). Sessions are usually available on the NHS if you live in the U.K. You can find a hydrotherapist by asking your doctor or regular physical therapist, or inquiring at a hospital that has a hydrotherapy pool.

Final Thoughts

The post 6+ Hydrotherapy Benefits (Pain Relief Is #1) appeared first on Dr. Axe.

Although Neurofeedback Therapy (NF or NFB) has been utilized by therapists since the 1960s to help treat patients with a wide range of neurological and mental health problems, it’s still not a widely available treatment option — especially compared to the use of mood-altering medications such as antidepressants. However, a growing body of research suggests that neurofeedback is effective or at least helpful in the treatment of common disorders such as anxiety, ADHD and insomnia, and it poses fewer risks consider it’s drug-free. (1)

Neurofeedback is one of the oldest forms of biofeedback therapy, in which subjects respond to a display of their own physiological processes. In the case of neurofeedback (neuro means relating to the nerves and brain), participants see and respond to changes in their own brainwaves, a form of electrical activity of the nervous system.

Neurofeedback machines, especially EEGs, help measure how activity in different regions of the brain either increases or decreases depending on someone’s feelings and actions. This helps with training in self-regulation — and self-regulation allows for better control over one’s stress response and general improvements in functions of the nervous system.

What Is Neurofeedback Therapy?

The definition of neurofeedback is “The technique of making brainwave activity perceptible to the senses (as by recording brain waves with an electroencephalograph and presenting them visually or audibly) in order to consciously alter such activity.” (2) Electroencephalography (EEG) feedback is another way to refer to neurofeedback.

Is neurofeedback effective? Overall, research results have been mixed, since some studies have been inconclusive about neurofeedback’s effects and some have shown no positive outcomes. (3) However, findings from many studies do suggest that neurofeedback can help individuals dealing with a number of mental health/neurological issues, such as: (4)

• Stroke
• Brain injury including aneurysm or concussion
• ADHD
• Autism spectrum disorder
• Anxiety
• Sleep problems
• PTSD (post-traumatic stress disorder)
• Parkinson’s disease
• Eating disorders
• Addiction disorders
• Migraines
• Chronic pain

Neurofeedback vs. Biofeedback Therapy

• The goal of biofeedback therapy (or biofeedback training) is to help patients gain control over bodily processes that are normally involuntary, or done automatically without conscious control or thought.
• Biofeedback works by monitoring a patient’s bodily processes such as their heart rate, skin temperature, blood pressure, brain waves and other conditions. Techniques that are involved in biofeedback therapy include operant conditioning and relaxation exercises. Patients use these techniques learn to modify their physiology for the purpose of improving their physical, mental and emotional health.
• There are several types of biofeedback training, some of which include: heart rate variability (HRV), thermal, muscular (EMG) and neurological (EEG) therapies.
• All types of biofeedback use some type of computer or monitoring device. For example, electronic sensors, EEG/QEEG monitors, blood pressure monitors and other devices may be used.

What’s the purpose of neurofeedback therapy? How does neurofeedback work?

Neurofeedback is ultimately intended to provide information about the brain in order to help the nervous system function more optimally. Information is gathered about specific brain waves, including the percentage of brain waves taking place in specific areas of the brain (called the amplitude) and how well brain waves from different regions are working together (whether they are “regulated or dysregulated”). Neurofeedback can also provide information about how a patient’s brain activity compares to their peers (others of the same gender and age).

According to neurofeedback theory, when specific pathways in the brain are dysregulated, over-activated or under-activated, this is when symptoms occur. As the Hull Institute, who utilizes NeurOptimal ® Advanced Brain Training Systems to perform neurofeedback, describes it, “Simply put, a dys-regulated brain tends to be over-stimulated when it is supposed to be calm and under-stimulated when it is supposed to be attentive.” (5)

If neurofeedback monitoring/recording can pinpoint a specific location or neural network in the brain that has been impacted by injury, trauma, etc. then steps can be taken to help regulate these pathways.

Where can you get neurofeedback and what is the cost?

The Association For Applied Psychophysiology & Biofeedback (AAPB) offers resources on its website to locate a neurofeedback/biofeedback therapist in your area. Typically, patients will attend neurofeedback sessions two or three times a week, for a total of 10 to 40 sessions over the course of several months to a year. Most sessions are 30 to 60 minutes long.

Why hasn’t neurofeedback therapy gained more traction as a mainstream intervention? Some possible reasons include: because neurofeedback equipment is expensive, not many clinicians are trained in using the equipment properly, and people are skeptical about the results they can achieve.

Neurofeedback’s cost can sometimes be a hindrance to patients giving it a try. Sessions can range from $50 to $130 each. Will insurance cover neurofeedback? Some will, but it usually depends on the specific plan and diagnosis.

Not all types of neurofeedback require working with a clinician; it’s possible to gather information about a condition you’re dealing with and then take steps at home to start seeing improvements.

What are ways you can use neurofeedback at home? It’s best to first meet with a a trained therapist/clinician who can teach you skills like:

• Meditation
• Emotional freedom technique
• Relaxation breathing exercises

You can then call on these techniques when you’re feeling stressed or your symptoms worsen.

5 Potential Benefits of Neurofeedback Therapy

1. Can Help Manage Anxiety and Depression

Neurofeedback is often used in combination with psychotherapy to help treat conditions such as anxiety and depression. How does neurofeedback work for anxiety? Some practitioners use techniques such as Cranial Electrotherapy Stimulation (CES) to help “quiet down” parts of the brain experiencing over-stimulation that leads to anxiety, such as regions in the limbic system that control feelings like nervousness and restlessness. (6)

The CES device is a type of neurofeedback machine that produces a low-amount of electrical current in a specific frequency and is attached via ear clips or adhesive electrodes to the forehead and ears. It produces a slight tingling sensation and is believed to work by resulting in deactivation in cortical and subcortical regions. (7) Although the exact way they work is still unknown, CES devices are FDA-approved to treat depression, anxiety and insomnia, and they can be used in both the home and clinical settings.

Other methods/therapies that are used to curb anxiety based on a patient’s unique neurofeedback information include: meditation, hypnosis, acupuncture, polarity, Qigong and Reiki.

2. Used to Treat ADHD

The American Academy of Pediatrics considers NFB to be a level two, evidenced-based practice in the treatment of ADHD. A 2014 randomized control trial published in the Journal of Pediatrics that included 104 school-aged children found that:

Neurofeedback participants made more prompt and greater improvements in ADHD symptoms, which were sustained at the 6-month follow-up, than did cognitive training participants or those in the control group. This finding suggests that neurofeedback is a promising attention training treatment for children with ADHD. (8)

After the six months post-intervention follow up, neurofeedback participants maintained their improvements in terms of scores for executive functioning and hyperactivity/impulsivity.

3. Can Support Recovery from Stroke and Brain Injuries

Recently, neurofeedback has been used in many treatment settings — along with approaches like physical and occupational therapy — as an alternative method for management of conditions including strokes, post-traumatic events, headaches, injuries, chronic muscle tension and cancer recovery.

Although it doesn’t work for every patient, some find that it can help improve coordination, balance, focus, relaxation, speech, memory and other mental processes. Neurofeedback can also play an important role in management of post-stroke and post-traumatic headaches, and in primary headaches like tension headaches or migraines. (9)

According to a Washington Post article, during neurofeedback sessions “pulsed signals are sent to the brain. Research suggests that these signals enable the brain to revive its communication channels, which can become impaired after a brain injury.” (10)

According to a 2017 systematic review that focused on neurofeedback as a form of cognitive rehabilitation therapy following stroke,

NFT relies on operant conditioning to stimulate the neuroplastic abilities of the brain. Physiologically stimulating specific band frequencies over damaged areas stimulates cortical metabolism. NFT is also used to counter excessive slow wave activity (i.e. theta waves and sometimes alpha waves) that typically follow strokes. (11)

4. May Help Manage PTSD

Neurofeedback therapy is now commonly used to control symptoms of hyperarousal, including those associated with PTSD, panic disorders, insomnia and ADHD symptoms. A 2016 randomized control trial found that “Compared with the control group, neurofeedback produced significant PTSD symptom improvement in individuals with chronic PTSD.”

Traumatized individuals with PTSD that were included in the study, all of whom had not responded to at least six months of trauma-focused psychotherapy, were compared to a waitlist control group. At the end of the study, which included 24 sessions of neurofeedback (NF), the NF subjects were found to have statistically significant improvements in measures of affect regulation, identity impairment, abandonment concerns and tension reduction activities. (12)

The researchers also point out that NF may be “particularly helpful for traumatized individuals who are too anxious, dissociated or dysregulated to tolerate exposure-based treatments.”

5. Can Help Treat Insomnia Symptoms

A 2001 study published in Applied Psychophysiology and Biofeedback found that two forms of neurofeedback treatments (sensorimotor protocol and a sequential, quantitative EEG model) helped to treat people suffering from insomnia symptoms. After undergoing 20 15-minute biofeedback sessions, patients experienced significant decreases in dysfunctional symptoms like daytime sleepiness and hyperarrousal during the night. (13)

Related: What Is Biohacking? 8 Ways to Biohack Yourself for Better Health

Risks and Side Effects

Is neurofeedback therapy safe? Generally speaking, yes, but it’s likely not going to be a quick-fix or the answer to all your problems. Neurofeedback therapy seems to work best when used in conjunction with other treatments that help you to change your behaviors and thoughts, such as cognitive behavioral therapy (CBT), relaxation techniques like meditation, etc.

Generally speaking, because neurofeedback/biofeedback does not involve taking drugs, many consider it to be safer a safer alternative than other treatments. It is possible to experience side effects from neurofeedback therapy, which might include: increased anxiety, brain fog, poor concentration, preoccupation with getting results, restlessness, fatigue and trouble sleeping.

The reason some experience these effects is mostly due to changes in brain waves, uncovering emotions that can be hard to deal with, and getting used to electrical adjustments. If you experience side effects following treatments, it’s a good idea to keep your doctor informed and discuss other treatment methods that may be a better fit.

Final Thoughts

• Neurofeedback Therapy (NFB) is the technique of making brainwave activity perceptible to the senses as by recording brain waves with an electroencephalograph machine. Brain waves are presented visually or audibly in order to consciously alter such activity.
• Electroencephalography (EEG) feedback is another way to refer to neurofeedback. Neurofeedback therapy is a form of biofeedback training in which participants respond to a display of their own physiological processes in order to improve self-regulation.
• Benefits of neurofeedback therapy can include helping to treat conditions such as: stroke and brain injury, ADHD, autism spectrum disorder, anxiety, sleep problems, PTSD (post traumatic stress disorder), migraines, Parkinson’s disease and more.
• Neurofeedback therapy is intended to be used in conjunction with other treatments that help you to change your behaviors and thoughts, such as cognitive behavioral therapy (CBT), physical or occupational therapy, acupuncture, relaxation techniques like meditation, etc.

The post Neurofeedback Therapy Potential Benefits, Especially for Brain Conditions appeared first on Dr. Axe.

Spending time with positive, rather than negative, people isn’t just more enjoyable — the company you keep also has deep implications when it comes to your overall well-being. Both positivity and negativity tend to be contagious, which means surrounding yourself with negative friends, family members and coworkers will tend to worsen your mood and outlook. But even more troubling, the negativity you pick up from others may potentially shorten your lifespan and impact your health in other serious ways too.

On the other hand, if your inner circle consists of people who exude positivity, you’re more likely to experience a boost in both your physical and mental health. Research suggests that benefits associated with positivity include: increased longevity, protection against chronic stress, increased happiness, greater meaning of life and greater connection to others.

Related: Vision Board: What Is It? How Does It Work? (Plus How to Make One)

What Is Positivity?

The definition of positivity is “the practice of being or tendency to be positive or optimistic in attitude.” (1) People who have a positive character are said to accept the world as it is, look for the silver lining when something unfortunate happens and spread messages of hope to others. (2)

Psychology experts consider the start of the recent “positivity movement” to be the late 1990s, when the field of positive psychology was first developed. (3) Positive psychologists study happiness and positive emotions (essentially what makes life worth living), rather than dysfunction and mental illness, which most fields of psychology have traditionally focused on. Positive psychologists work to uncover habits and attitudes that can lead people to become happier and more fulfilled, including those related to positive thinking.

While more attention may be paid to positivity’s benefits today than in the past, certain populations have long exemplified the power of positive thinking and spending time with uplifting people. For example, in Okinawa, Japan — one of the world’s “Blue Zones,” where the average life expectancy for women is around 90 years, one of the highest in the world — people form a special kind of social network called a moai, a group of several friends who offer social, emotional and even financial support that typically lasts a lifetime.

Many children join moais from a very young age, sometimes even from the time of birth. Adults in the same moais share a lifelong journey together, often working together to grow crops and split gardening responsibilities, to take care of one another’s families, to offer help when a child gets sick and provide emotional support when someone passes away. Because moai members together create an atmosphere of positivity that influences one another’s behaviors, such as by encouraging exercise and a healthy diet, they also have a positive affect on each other’s health.

Author of The Blues Zones and National Geographic writer Dan Buettner tells us that “People in Blue Zones reach age 100 at rates 10 times greater than in the U.S. and spend most of their lives in good health.” Some of the ways they practice positivity, especially by forming supportive relationships, include: having a strong sense of purpose, doing activities that reduce stress regularly, enjoying meals or a glass of wine with friends belonging to a faith-based community, putting family first and choosing friends with healthy habits. (4)

Related: What Is Eustress and Why Is It Good For You?

The Power of Positivity: 6 Benefits of Positivity/Positive Thinking

1. Increases Happiness

What makes us happy? Emerging research suggests people who practice positivity and gratitude together experience multiple benefits, including feeling relatively happier, more energetic and more hopeful and experiencing more frequent positive emotions.

Positivity seems to help us recognize hidden opportunities for enjoyable states like relaxation, playfulness and connection. As it’s described in a recent Psychology Today article, “People who are satisfied with life eventually have even more reason to be satisfied, because happiness leads to desirable outcomes at school and work, to fulfilling social relationships and even to good health and long life.” (5)

2. Buffers Against Negative Effects of Stress and Anxiety

In her book The How of Happiness, Dr. Sonja Lyubomirsky tells us that “how you think — about yourself, your world, and other people — is more important to your happiness than the objective circumstances of your life.” Positivity seems to be protective against negative health outcomes because it reduces the effects that chronic stress has on your body. A number of studies have found that having strong social relationships, especially with positive people, protects against the damaging effects of disappointments and setbacks.

A 2017 New York Times article points out that “there is no longer any doubt that what happens in the brain influences what happens in the body. When facing a health crisis, actively cultivating positive emotions can boost the immune system and counter depression.” (6) Many studies conducted over the past several decades have found evidence of a link between positivity and improved health markers including: (7)

• Lower blood pressure
• Reduced risk for heart/cardiovascular disease
• Better weight control and protection against obesity
• Healthier blood sugar levels
• Increased life span
• Lower rates of depression and distress
• Greater resistance to the common cold
• Better coping skills during hardships and times of stress

3. Reduces Risk for Anxiety Disorders

Studies have found that depressed and anxious individuals have a decreased ability to identify positive emotional content in the context of competing alternatives — and that these impairments contribute to “ineffective emotion regulation” that is the hallmark of these disorders. (8) In other words, one of the features of mood disorders is pessimistic/negative thinking. People with these disorders generate negative thoughts so automatically that they are unaware that it is happening and that their thoughts can be ignored or altered. (9)

A 2016 study published in Behavioral Research and Study found that positive thinking can help to decrease pathological worry and risk for mental-health conditions like Generalized Anxiety Disorder (GAD). (10)  The study examined alternative approaches to reducing worry among people with GAD by having  one group of participants practice replacing usual worries with images of possible positive outcomes versus another group replacing usual worries with verbal expression of possible positive outcomes. A comparison control condition group visualized positive images unrelated to worry.

All groups benefited from the positive thinking training, with decreases in anxiety and worry. There were no significant differences found between groups, suggesting that any type of replacement of worry with different forms of positive ideation is beneficial for mental health.

4. Contributes to Greater Meaning of Life

A 2010 study published in the American Journal of Orthopsychiatry found that people with high levels of positive thinking report feeling that their lives have more meaning following stressful events. The study, which included 232 students and community-dwelling adults, intended to test whether positive automatic cognitions (thoughts) moderated the relationship between event stressfulness and meaning in life. The researchers found that those who said they practiced positive cognitions associated stress with higher meaning in life, while those with low levels of positive thinking associated stressful events with lower meaning in life. (11)

5. Increases Your Connection to Others

Practicing positive thinking helps us to maintain mental clarity, perspective and a bird’s eye view of the circumstances in our lives, allowing our vision to expand and helping us to form more accurate connections … Some researchers refer to this as “the broaden effect” of positivity. Positive emotions have also been shown to increase our sense of oneness with others and the world around us.

Positivity can help us when it comes to connecting to people in our community, at work and in religious organizations. This is important because studies have found that our connections to other people build meaning and purpose and are a major factor in what makes life seem like it’s “worth living.”

6. Reinforces Healthy Habits

Positivity tends to build upon itself, meaning when we experience more positive emotions, it’s easier to build health-promoting habits that contribute to our ongoing happiness. According to Dr. Barbara Fredrickson, professor of psychology at the University of North Carolina at Chapel Hill, “As we make a habit of seeking out pleasing states, we change and grow, becoming better versions of ourselves, developing the tools we need to make the most out of lives … The benefits of positive emotions obey a tipping point: When positive emotions outnumber negative emotions by at least 3 to 1, the benefits accrue. (12)

Related: Dangers of Toxic Positivity + What to Do Instead

8 Positivity Exercises

So how do you focus on the positive and shift your attention away from the negative? The positivity exercises below can help you inject more positivity into your own life, as well as the lives of those around you:

• Identify negative self-talk. Start paying attention to ways you engage in negative self-talk, such as: magnifying the negative aspects of a situation and filtering out all of the positive ones, automatically blaming yourself, always anticipating the worst and seeing things only as either good or bad with no middle ground. Identify areas of your life you usually think negatively about and then focus on one area at a time to approach in a more positive way.

• Repeat positive affirmations. Find positive words or positivity quotes that you can repeat to yourself daily or put somewhere that you see often (such as your computer or refrigerator).

• Keep a gratitude journal. The practice of gratitude involves a focus on the present moment, on appreciating your life as it is today. Try keeping a journal that you write in briefly each morning or night, jotting down things that made you feel happy and appreciative. This helps you learn to “think in terms of abundance” and savor pleasurable experiences and serves as an antidote to negative emotions, including jealousy/envy, regret, hostility, worry and irritation.

• Incorporate body positivity practices. Instead of always focusing on your weight or things you wish to change about your body, look for things that your body already does perfectly well, such as allowing you to exercise, go about your day, work and engage with others. Focus on your behaviors rather than the outcome. For example, establish an exercise routine and eat a healthy diet filled with mood-boosting foods because these have a positive affect on your outlook and stress levels, not because they might lead to weight loss.

• Avoid social comparison. Rather than focusing on what other people have that you don’t, think about things you’re thankful for in your own life. Find things about yourself that make you unique and valuable, and consider writing about your own strengths in a journal. Treat yourself like a friend by practicing self-compassion, and don’t say anything to yourself that you wouldn’t say to anyone else.

• Carve time out for fun and relaxation. Make time for calming, stress-relieving activities — or those that make you smile or laugh. Seek out humor in everyday life and give yourself permission to take breaks.

• Be mindful. Practice mindfulness or meditation, which teach you to focus on “the here and now,” rather than the past or future. This is helpful for thinking of emotions/thoughts as only temporary and less overwhelming, since everything is always evolving and changing.

• Help others and volunteer.  How can you spread positivity? One way is to focus on benefiting the lives of others, which also has the added benefit of boosting your mood too. Helping others gets you “out of your own head” and can make you feel connected, grateful and proud.

Are there any downsides to being positive?

Some argue that constantly striving to be positive when you really feel the opposite can mean you’re denying how you really feel, potentially leaving you feeling closed off from certain emotions. The goal of practicing positivity shouldn’t be to deny or ignore the fact that sometimes you feel sad, annoyed, irritated or disappointed. Instead, it can be helpful to first accept how you feel and then recognize that everything is temporary. You can’t always control your circumstances or how things will turn out, but you can try your best to learn from experiences and find something to be grateful for even when things aren’t perfect. (13)

Related: How to Practice Positive Self-Talk for Better Health and Happiness

Final Thoughts

The post 6 Health Benefits of Positivity + Positivity Exercises to Try appeared first on Dr. Axe.

Today there are more than 77,000 licensed Doctors of Chiropractic (DC) in the U.S. alone, plus thousands more practicing in countries throughout the world. (1) As one of the most popular types of alternative treatment approaches (meaning those that are non-medical), millions of people each year seek chiropractic care.

Since its official beginning more than 100 years ago, chiropractic education and care has since come a very long way. While in the past certain medical doctors may not have spoken positively about the field of chiropractic, speculating that chiropractic adjustments weren’t necessarily as effective as treatments like drugs or surgery, today things are different. Many MD’s regularly refer their patients to Chiropractors for help with a range of symptoms, everything from migraines and joint pain, to constipation and visual problems.

Chiropractic care is considered an alternative treatment approach to taking pain-killing drugs or undergoing surgery. Many people don’t realize that similarly to medical doctors, Chiropractors spend years in training — thoroughly learning about subjects like anatomy, physiology, nutrition and holistic health.

When it comes to treating all-too-common complaints such as low back pain, organ dysfunction or other chronic disease symptoms, what is a Chiropractor capable of doing to help? Evidence shows that the influence of a chiropractic adjustment goes well beyond bad backs. Many unwanted symptoms suffered by children and adults today can be helped through the neurological influence of an adjustment.

Complementary to the adjustment, many Chiropractors today also offer their patients more than manual spinal adjustments: They are also well-versed in a variety of nutritional therapies, herbal supplementation, spinal physical therapy and stress management. They also work with other practitioners such as massage therapists or acupuncturists. Meanwhile, Chiropractors offer one of the best ways to prevent ailments, as opposed to only treating them.

What Is a Chiropractor?

Chiropractors are trained doctors who specialize in detecting and reducing misalignments of the spine called vertebral subluxation that interfere with central nervous system function. Subluxations can cause inflammation of the joint and nerve root as well as lack of motion which can cause joint degeneration.

Chiropractors work in the field of complimentary or alternative medicine, treating patients by performing hands-on chiropractic adjustments in order to help with postural restoration, spinal alignment, nervous system function and maintenance of health. Chiropractic physicians are trained to use their hands as their “instrument,” carefully adjusting the joints of the body, especially the spine.

In fact, Chiropractic is one form of alternative medicine that are considered manual therapies. Rolfing, integrative manual therapy, massage therapy and myofascial release technique are also different manual therapies.

What are a Chiropractor’s specialties?

You might think of chiropractic adjustments as only being helpful for treating problems like systematic pain (such as back pain) or a stiff neck, but that’s far from true. In many ways, Chiropractors have a “stress-centered” view of health: the underlying belief of chiropractic care surrounds the fact that the body has an innate ability to heal itself once interferences or “obstacles” (sources of stress that stand in the way of well-being) are removed. (2)

Interferences that can negatively impact the nervous system and therefore diminish overall health, including the following: poor posture, poor nutrition, physical and emotional stress, muscular tension and tightness, and illness caused by a number of issues, including poor digestive health.

What is a Chiropractor hoping to do when they perform adjustments on patients?

Restoring motion and alignment of the spine is the first step in helping the rest of the body to self-regulate, self-maintain and self-restore, due to the spine’s direct neurological influence on the rest of the body. The American Chiropractic Association (ACA) states that ” The benefits of chiropractic care extend to general health issues, since our body structure affects our overall function.” (3)

• To simplify a complex process, they are tapping into the recuperative abilities of the body by restoring the relationship between a properly aligned spinal column and a well-functioning nervous system.
• Chiropractors are trained to carefully analyze the spine to determine the presence of vertebral subluxation, which is when a spinal bone misaligns, causing interference to the nervous system and nerve irritation. In other words, chiropractic care is beneficial because it allows for better communication throughout the body, especially between the spine and the brain, also called the Central Nervous System (CNS).
• The CNS is the controller of someone’s overall health, considering it regulates communication and coordination throughout the body that affects every organ, tissue and cell. You can think of the brain as the main commander (or control center) of the CNS and the whole body. The nervous system sends chemical messages to and from the brain via the spinal cord, which is not the actual backbone (vertebra), but the cord that runs within the bones in the back and contains threadlike nerves that branch out elsewhere.

Top 7 Benefits of Chiropractic

Does Chiropractic work? And for what ailments?

According to Dr. Dan Sullivan — Doctor of Chiropractic (DC), speaker, author and one of the most well respected holistic health experts in the country —

One of the biggest challenges that Chiropractors face is the public’s perception of Chiropractic. Many still believe that the benefits of chiropractic adjustments are limited to back and neck pain relief. But that is just a small portion of the benefits that chiropractic care delivers. Some of the greatest evidence today shows exactly why Chiropractors have been seeing amazing results in their offices, each week, for over 120 years, with symptoms and conditions seemingly unrelated to the spine.

It all comes back to how Chiropractic positively influences the nervous system. From improved breathing and digestion, to increased immunity, better organ function, fertility and so much more, we now know from a scientific and research standpoint how adjustments can have such far-reaching benefits.

Patients who can benefit from visiting a Chiropractor include those with symptoms or diseases such as:

• Back pain (4)
• Neck pain (5)
• Migraines or frequent headaches (6)
• Asthma (7)
• Sciatica (8)
• Back pain due to pregnancy (9)
• Acid Reflux (10)
• Colic (11)
• Heart problems including high blood pressure (13)
• Bell’s Palsy (14)
• Frozen shoulder (glenohumeral or acromioclavicular (AC) joint) (15)
• Joint pains and osteoarthritis (16)
• Neurological problems such as epilepsy (17)
• Brain/Central Nervous System dysfunction
• Insomnia/trouble sleeping (18)
• TMJ
• Injuries and disorders of the musculoskeletal system, involving the muscles, ligaments and joints
• Indigestion or upset stomach
• Dental or visual problems
• Injuries due to accidents or trauma

One of the reasons why Chiropractic is tied to so many benefits is because it has been shown to help reduce inflammation, the root cause of many different diseases. (19) Another factor behind why Chiropractic can help numerous health challenges has to do with it balancing out the bodies sympathetic/parasympathetic response of the nervous system. Most people live in a sympathetic “fight or flight” response and a chiropractic adjustment in the upper cervical region and sacral region can stimulate a parasympathetic response that reduces stress and allows certain organs to function to a higher degree including the digestive and endocrine systems.

A study published in the Journal of Chiropractic Medicine done on 40 participants found after receiving a cervical adjustment, pulse rates decreased, blood pressure balanced and there was a significantly positive parasympathetic response. (20)

This systematic review shows why so many people choose to visit a Chiropractor on a regular basis even if they don’t have symptoms because they understand the benefits of decreasing ongoing stress and maintaining a healthy spine and nervous system.

Because chiropractic adjustments can help decrease the stress load on the nervous system, chiropractic care sets the stage for recovery and healing. Contrary to that of most medical doctors or other healthcare providers, Chiropractors do not seek to cure or remove the symptom, ailment or condition. It is important to note that Chiropractors focus on removing interference from the nervous system so that patients can heal and function the way they were intended. (21)

Chiropractors take pride in educating their patients about how the human body is designed to heal, and that the body is programmed to be constantly striving towards health. Anyone with altered spinal alignment or movement can be helped by a Chiropractor. However, because the central nervous system directs all healing in the body, many symptoms and conditions have been proven to be helped through the influence of a chiropractic adjustment.

Below are some of the greatest benefits associated with chiropractic care:

1. Back Pain

Spinal adjustments and certain other chiropractic techniques have been shown in many studies to help treat neuro-musculoskeletal conditions, including low back pain. Back pain — particularly in the lumbar spine region or lower back — is one of the most common reasons that adults visit Chiropractors every year. Chiropractic for treatment of back pain and the lumbar spine has been so well-supported in studies that it’s no longer even considered “alternative care.”

According to the National Institute of Health,

Spinal manipulation is one of several options — including exercise, massage and physical therapy — that can provide mild-to-moderate relief from low-back pain. Spinal manipulation appears to work as well as conventional treatments such as applying heat, using a firm mattress and taking pain-relieving medications.

2. Neck Pain

Neck pain is another common problem that can be caused by factors such as injuries, trauma, stress, poor sleep, arthritis, older age and degenerative disc disease. Chiropractors employ neck manipulation and use techniques including adjustments, mobilization, massage or rehabilitative exercises to help relieve pressure placed on the neck.

A 2007 study published in the Journal of Manipulative and Physiological Therapeutics found strong evidence that patients with chronic neck pain showed significant pain-level improvements following spinal adjustments that lasted for at least 12 weeks post-treatment. One chiropractor technique that is used for neck pain is called craniosacral therapy.

3. Migraines and Headaches

Adjustments to the spine, neck and head can be very effective for treating recurring headaches, including tension headaches and migraine headaches. Adjustments and neck manipulation can help restore posture of the head and relieve pressure and tension on nerves that contribute to headaches. A group trial found that 22 percent of people who had chiropractic treatment saw the number of attacks drop by 90 percent. In this systematic review, 49 percent said they had a significant reduction in pain intensity. (22) Compared to most medical treatments, few interventions can initiate headache relief naturally, without the risks of taking drugs long-term, like chiropractic adjustments can.

4. TMJ

There’s evidence showing that symptoms due to temporomandibular joint (TMJ) pain, such as pain while sleeping or trouble opening up the mouth and chewing properly, can be managed with adjustments and neck manipulation that helps correct posture of the neck and jaw. One method that has been shown to be useful for TMJ is called the Activator Method, which involves making precise adjustments to the jaw with a small hand-held instrument. (23)

5. Injuries of the Musculoskeletal System

Many symptoms due to injuries affecting involving the muscles, ligaments and joints can be treated with chiropractic care. Chiropractors use a variety of precise techniques like adjustments, massage therapy, stretching, exercises and weights to help relax tense muscles and improve posture. This helps to treat symptoms including muscle pain, tightness, reduced range of motion, weakness due to muscular compensations and spasms. Certain muscles that are overactive can be “turned off” while others that are under-used can be “turned on.”

6. Digestive Problems

Digestive issues can be tied to both stress and spinal misalignments, due to how both negatively affect the nervous system’s communication with the organs, glands and tissues of the digestive system. Following chiropractic treatments, the gut-brain connection can be restored in order to improve control and function of nerves and muscles in the GI tract. Chiropractic techniques aimed at evoking relaxation, improving blood flow to the digestive organs, and improving communication between the nervous system and gut are all used to treat a range of digestive problems — such as IBS, constipation, diarrhea, acid reflux, etc.

7. Joint Pain

According to the Arthritis Foundation, chiropractic is considered one of the safest therapies someone can use to treat joint pain. Chiropractors can help to relieve joint pain, such as those caused by osteoarthritis, by gently manipulating soft tissue and helping to improve overall functionality and posture. DCs may use active exercises and slow stretches to increase range of motion in stiff joints, as well as to relieve pressure placed on certain nerves or to stop muscle spasms that contribute to pain.

History

The natural healing abilities attributed to chiropractic care was first developed by a man named D.D. Palmer in 1895. According to records regarding the first chiropractic treatments, it all started when Harvey Lillard — a man who was deaf in one ear — had seen Palmer for help with his condition.

Mr. Lillard was hoping that D.D. Palmer had something up his sleeve to help his deafness. When Palmer learned that Lillard suffered a head injury that preceded his hearing condition, he evaluated his spine and noticed that a vertebra in the upper back seemed wildly out of alignment. (24) According to Palmer:

I had a case of heart trouble which was not improving. I examined the spine and found a displaced vertebra pressing against the nerves, which innervate the heart. I adjusted the vertebra and gave immediate relief — nothing ‘accidental’ or ‘crude’ about this. Then I began to reason if two diseases, so dissimilar as deafness and heart trouble, came from impingement, a pressure on nerves, were not other disease due to a similar cause? Thus the science (knowledge) and art (adjusting) of Chiropractic were formed at that time.

Palmer coined his manual therapy technique “chiropractic,” which comes from the two Greek words cheiros and praktikos (meaning “with hands”). While D.D Palmer is considered to be the first Chiropractor, records show that similar adjustments have been utilized to help the body heal itself dating back to the time of Hippocrates. Since the time of Palmer, millions of people across the globe have benefited from this manual therapy. In 1897, Palmer helped establish the very first chiropractic school, located in the U.S. and now called the Palmer College of Chiropractic (formerly the Palmer Chiropractic School and Cure).

Education and Licensure

According to the International Chiropractors Association, “Chiropractic is the fastest growing and second-largest primary healthcare profession.” There are approximately 95,000 doctors of chiropractic (DCs) practicing around the world, and more than 10,000 students currently enrolled in chiropractic education in the U.S. alone.

Once their training is completed, many Chiropractors feel that they specialize in a combination of science, art and philosophy, practicing a holistic system of health that takes into account the many different aspects of their patients’ lives. Once graduated from a school of chiropractic, doctors of chiropractic can work in private practice or in clinical settings, specializing in areas including work-place safety, stress management, injury prevention, postural correction and nutritional counseling.

The formal education required to become a Chiropractor focuses on teaching practitioners to effectively locate patients’ vertebral subluxations and remove them through the use of specific adjustment techniques. Chiropractic education also emphasizes the practice’s underlying philosophy, that the body wants to and is capable of healing itself.

How many years of schooling does a chiropractor receive?

According to the American Chiropractic Association, “Educational and licensing requirements for doctors of chiropractic (DCs) are among the most stringent of any of the health care professions.” DCs must complete four years of doctoral graduate school in order to qualify for exams that must be passed before becoming licensed. Prior to beginning graduate studies in chiropractic training, four years of pre-medical undergraduate college education must be completed. Undergraduate courses must include biology, inorganic and organic chemistry, physics, psychology and related lab work.

How to become a chiropractor

After approximately 4,620 hours of graduate classroom education, laboratory work and clinical internship, prospective DCs qualify to take exams administered by state licensing boards. As part of their training, DCs must complete a minimum of a one-year clinical-based program dealing with patients in a treatment setting.  Exact requirements in order to practice vary by state, but usually DC licensure requires successful completion of a medical licensing or acceptance of a certificate issued by the National Board of Chiropractic Examiners (NBCE). Once a DC obtains a license in the state in which they wish to practice, they can began seeing patients in a variety of settings.

DCs must continue their education each year, completing ongoing training in order to stay up to date on the latest chiropractic treatment approaches and to maintain their licensure. Many also go on to complete training programs in other complementary approaches, such as Active Release Technique, Functional Medicine, Chiropractic Neurology, Pediatrics, Sports Chiropractic and Neurokinetic Therapy (NKT), a type of natural therapeutic system that has the goal of correcting learned movements and muscle functions within the body.

For help finding a qualified and licensed DC in your area, you can search by location on the International Chiropractic Association website. Additionally, you can ask your primary doctor for a recommendation or seek out referrals from friends, family members, colleagues, etc.

What are some chiropractic colleges/schools?

There are now more than 40 chiropractic schools located throughout the world, including 20 within the U.S. In the U.S, the Council on Chiropractic Education (CCE) and its Commission on Accreditation is the national organization that is considered to be the authority when it comes to regulating the quality of training offered by different chiropractic colleges.

The CEE was established in the 1930s and is now recognized by the Secretary of the United States Department of Education and is a member of the Council on Higher Education Accreditation (C.H.E.A.) and the Association of Specialized and Professional Accreditors (A.S.P.A.). In the 1990s, the Association of Chiropractic Colleges was established to provide support for chiropractic schools and research, in addition to helping promote chiropractic care to patients and doctors. If you’re interested in a future career as a Chiropractor, visit the CCE’s website to review information about prerequisites, lists of accredited courses and college reviews.

In the U.S., below is a list of some of the chiropractic schools/colleges that meet qualifications for the CCE include:

• Cleveland Chiropractic College
• Life Chiropractic College East
• Life Chiropractic College West
• Logan University
• National University of Health Sciences of St. Petersburg
• National University of Health Sciences of Chicago
• New York Chiropractic College
• Palmer Chiropractic College California
• Palmer Chiropractic College Iowa
• Palmer Chiropractic College Florida
• Parker University
• Sherman College of Chiropractic
• Southern California University of Health Sciences
• Texas Chiropractic College
• University of Western States

What is a typical chiropractor’s salary?

When looking at Chiropractor occupations, the median income of practicing DCs is $142,729. (25) Salaries typically range between $121,288–$196,758. Salaries range considerably depending on the Chiropractor’s level of experience, exact location and specific offerings. For example, also offering nutritional support or other treatments to patients can increase a Chiropractor’s salary.

Most practicing DCs are self-employed and about 65 percent are male. Those who own their own clinics have larger incomes than those who work as associates or employees. As a comparison, physicians (MDs) earn an average salary of $195,161, dentists an average of $158,000 and podiatrists $119,000.

Straight vs. Mixer Chiropractors

While training for all Chiropractors is rooted in the same underlying philosophy and principles, today Chiropractors vary widely in terms of how they are specifically educated and how they choose to actually practice once licensed. 

• Some practicing Chiropractors have a more conservative/traditional approach, sticking closely to the foundations of chiropractic care based on vertebral subluxation techniques that have been practiced for decades. Others are more “modern,” blending different treatment approaches in order to offer their patients a wider range of alternative therapies.
• Even various chiropractic colleges and institutions differ in terms of how traditional versus modern/liberal (or “straight vs. mixed) they are, which influences the types of doctors that graduate from different colleges.

To describe how different Chiropractors fall somewhere along a spectrum and to distinguish between different types (traditional vs. more modern), the labels “straight” and “mixer” are often used to:

• Straight Chiropractors range in terms of their exact beliefs and patient offerings, but generally speaking they stick to spinal adjustments as their core offering and typically stay away from using rehabilitation, nutrition and other therapies in their clinics. 
• Mixer Chiropractors are more likely to work with other healthcare providers, to practice multidisciplinary care, give dietary advice, prescribe supplements, teach spinal rehabilitative exercises and do other treatment techniques including acupuncture and massage. 

Chiropractic Organizations

Large chiropractic organizations, including the International Chiropractic Association (ICA) and the American Chiropractic Association (ACA), take different stances on certain issues in chiropractic care. There are certain conflicts between the two associations, as they have different perspectives regarding how Chiropractors should practice, and generally speaking all Chiropractors will usually take one side or the other.

As Dr. Dan Sullivan explains,

There has always been a divide in the profession between the more traditional-practicing ‘straight’ Chiropractors and the more broad-scoped ‘mixer’ Chiropractors. Both types of Chiropractors help their patients overcome health challenges and uniquely improve function for all ages through the location and correction of vertebral subluxation. And the continued advancement of the profession Chiropractic centers around the fact that the body is self-healing and that chiropractic adjustments remove interference to allow better function and health for children and adults of all ages. Both types of Chiropractors agree on this central focus. And the best part is that the scientific evidence now explains and supports the overall practice of Chiropractic like never before.

• The ICA states that they are “committed to the rights of the chiropractic practitioner and his/her patients as it was nine decades ago. ICA welcomes all Chiropractors who believe in and want: advancing chiropractic’s distinct identity as a drugless healing art, full integration of chiropractic with other health care professions —not subordination” and other benefits.
• The ACA states that they are “The largest national association in the U.S. dedicated to advancing the chiropractic profession.” The ACA emphasizes the need for evidence-based research to support the field of chiropractic. They support lobbies for pro-chiropractic legislation and policies, aim to promote a positive public image of chiropractic, provide ongoing professional and educational opportunities for doctors of chiropractic, and offer leadership for the advancement of the profession.

In addition, the American Chiropractic Association (ACA) covers Chiropractic-related news, including recent studies, events and education, among other subjects.

Chiropractors vs. Medical Doctors

Is a Chiropractor a doctor? Yes, as mentioned above, Chiropractors hold a degree as a Doctor of Chiropractic (DC). (26) They are not medical doctors (MDs) because they do not write their patients prescriptions or perform surgeries. Chiropractors uniquely help their patients heal through natural means by removing interferences from the central nervous system. The education that DCs receive focuses on all basic sciences, anatomy and physiology, with special emphasis on the health and function of the spine and central nervous system.

Two of the leading alternative health care systems practiced in the U.S. and elsewhere today are osteopathy (osteopathic manipulative therapy) and chiropractic care. These two approaches are closely related and require similar training, but osteopaths do more global manipulations of the spine where Chiropractors do more specific vertebral adjustments.

• Chiropractors are holistic, non-invasive practitioners who focus on disease prevention as well as symptom management. DCs specialize in vertebral subluxation, or removing interference of the nervous system due to a misalignment and/ or abnormal motion of spinal vertebra. When vertebral subluxation is left untreated, it leads to improper communication between nerves, organs, muscles and tissues. This contributes to widespread function control problems and can lead to symptoms in any or all parts of the body.
• Chiropractic is the art of restoring the body to its natural state utilizing many different techniques, which can include manual adjustments but also stress-reduction, inflammation-reduction and dietary improvement. Rather than using medications to achieve this, DCs focus on removing irritation interference in the central nervous system (subluxations) that causes the body to break down and dysfunction.
• DCs are somewhat different from primary care physicians, or MDs, because they emphasize “a whole-person approach” to treatment and care. And rather than focusing only on relieving symptoms once a patient has already started to feel unwell, Chiropractors try to find the root cause of their patients’ problems in order to fix the underlying issue.
• DCs commonly get to know their patients well, taking their time during visits to discuss the patient’s unique symptoms, medical history, lifestyle, level of stress, diet and sleep. It’s very important for Chiropractors to really understand their patients in a holistic sense, in order to not only develop a treatment plan, but a way to help prevent symptoms from returning in the future.
• Seeing a Chiropractor is not meant to replace visits with your regular doctor. In fact, most Chiropractors have a working relationship with local Medical Doctors, co-managing the care of a patient to provide the best possible outcomes. A written referral is not needed to see a doctor of chiropractic (DC) because they are primary care physicians. Just like seeing a MD, chiropractic care is included in most health insurance plans, including major many medical plans, workers’ compensation, Medicare, some Medicaid plans and Blue Cross Blue Shield plans.

Different Approaches

DCs use hundreds of different approaches in chiropractic practice, some (but not all) involving thrust techniques. The difference between most chiropractic techniques is the degree of force applied. Most adjustments are done quickly, involving high speed to help with realignment. Sometimes an instrument besides the hands is also used.

Spinal adjustments are among many chiropractic techniques, but not the only types that are offered. Below you’ll find a brief description of some of the most common chiropractic treatment techniques that evolved over the past several decades, which address abnormalities in the spine, neck, head, pelvis, joints and muscles. When you visit a chiropractor, you might be treated with any number or combination of techniques, depending on your specific anatomy and needs:

• • Activator: A hand held instrument that applies an impulse and is used to help release joint and muscle tension. Done quickly with a gentle, low force, making it suitable for patients who are sensitive.
  • Applied Kinesiology: Helps to assess the nervous system by utilizing changes in muscular strength as different sensory stimuli are applied to the body. This allows for the DC to determine which nerves are “speaking” most to muscles. Often used to help determine which treatments are needed.
  • Atlas Orthogonal [AOT]: Aims to restore structural integrity from cervical vertebral malposition. Uses a percussion instrument to correct postural restoration without manipulation or surgery. Focuses attention on the the Atlas, the top vertebrae of the spine that supports the head. Involves very gentle touch, reducing cervical spine misalignment and its related symptomatology. 
  • Blair Technique: Adjusts the upper cervical area, focusing on correcting misalignments in the first bone of the spine (Atlas) where it connects to the head (Occiput).
  • Chiropractic Biophysics [CBP]: Corrects improper curvatures of the spine using a combination of traditional chiropractic manipulation, rehabilitation exercises, spinal traction and stretches to remodel tissues of the spine.
  • Cox Flexion Distraction: Utilizes an adjusting table that has movable parts, along with a rocking motion, in order to stretch and decompress tissue surrounding the spine (spinal decompression).
  • Diversified: Involves manual thrusts focused on restoring normal biomechanical function, including those in the extremity joints.
  • Gonstead: Specific method of analysis by the use of nervoscopes, full spine x-rays and precise adjusting techniques. Helps to correct torquing of the spine in order to take pressure off of certain intervertebral discs.
  • Motion Palpation: A method that helps to locate joint dysfunction within the spinal column and extremities. Palpation is the most frequently used diagnostic tool in chiropractic, allowing the DC to feel for subluxations in the vertebrae. In motion palpation the patient’s joints are mobilized, bending and flexing, or moving in different planes of motion to test range of motion. 
  • Network Chiropractic: Also called Network Spinal Analysis (NSA), this method involves regarding the body as a whole, integrated system. Light touch is used over the spinal cord to help activate receptors and increase the ability of the nerves and the spinal cord to communicate clearly. This is associated with improvements in gut-brain connection, increased self-awareness and reduced tension.
  • Pettibon: Uses specially designed head, shoulder and hip weights that patients wear for up to 20 minutes daily until the spine is corrected, along with specific exercises.  Weights help alter the head, spine and pelvis’s alignment, correcting sensory input to the nervous system and forming new muscle patterns.
  • Sacral Occipital Technique [SOT]: Focuses on the relationship of between the sacrum and occiput (back of the skull) and is a form of Cranial Sacral therapy. This technique pays close attention to the the cranial bones and sacrum working to normalize cerebral spinal fluid flow and improve organ function.
  • CLEAR Scoliosis Correction: A technique that combines adjustments, spinal exercises and vibration treatments to reduce scoliotic curves of the spine. 5–10 percent of the population has scoliosis and this condition can cause pain, joint degeneration and organic malfunction if it is not managed correctly.
  • Thompson: Involves the use of an adjusting table with a weighing mechanism, helping to add precise amount of tension and keep the patient in an exact up position before the thrust is given.
  • Torque Release: Directs attention to the source of spinal tension by testing posture starting from the feet up. Helps to determine which treatments are needed to relieve tension in the spine and spinal cord, which causes abnormal muscular patterns. Uses relatively small force corrections to achieve alterations in the spine and correct structural distortions using mechanical devices including the“Integrator” and the “Activator.”
  • Toggle Recoil: A technique in which the hands are placed lightly on the area of joint restriction and then a fast, light thrust is applied. The hands are quickly removed from the contact point.
  • Upper Cervical Chiropractic: Focuses on the relationship between the upper cervical spine (neck) and its influence on the central nervous system. Uses x-rays of the head and neck to determine which types of precise, non-invasive, gentle touch will help return the bones of the neck to a normal position.
  • Webster: Involves sacral analysis and diversified adjustments used to reduce the effects of sacral subluxation/SI joint dysfunction. Aims to improve neuro-biomechanical function in the pelvis in order to reduce tension and tightness throughout the torso. Often used throughout pregnancy in preparation for a safer, easier birth and recovery.

Safety of Chiropractic Care

Is visiting a Chiropractor safe? The short answer is yes, very safe. You might be thinking that chiropractic adjustments sound risky, considering how sensitive the spine and spinal cord are to overall health and function. But in fact, chiropractic has been shown to be one of the safest treatment approaches in healthcare today. Chiropractic adjustments are very precise and careful, which is why DCs need to receive extensive training to ensure safety.

According to The National Institute of Health, “A 2007 study of treatment outcomes for 19,722 chiropractic patients in the United Kingdom concluded that minor side effects (such as temporary soreness similar to that which can be experienced after a workout) after cervical spine manipulation were relatively common, but that the risk of a serious adverse event was ‘low to very low’ immediately or up to 7 days after treatment.” Another study found that “there was no evidence that visiting a Chiropractor put people at greater risk than visiting a primary care physician.” (27)

While chiropractic treatment is overall very safe, it’s still possible to experience some potential adverse effects. The risks are low, but may include some temporary soreness, stiffness or tenderness following adjustments. Mild side effects typically go away on their own within about 24 hours.

Also keep in mind that a major advantage of visiting of a Chiropractor for help with pain or other symptoms is that you won’t be treated with drugs, which often cause a number of side effects. You may also be able to avoid having unnecessary surgery, which isn’t always effective and can pose its own risks.

In recent years, there’s been some concern in the media over whether chiropractic care could increase the risk of more serious side effects, such as stroke, neurological problems, internal bleeding or vertebral artery dissection. A number of studies have found no evidence that there is any link between chiropractic adjustments and suffering from a stroke. (28, 29)

Final Thoughts

• What is a Chiropractor? A Chiropractor is a trained doctor who specializes in detecting and reducing vertebral subluxation, or misalignments of the spine that interfere with the ability of the body’s nervous system to send and receive messages to and from the body. They also practice other holistic treatment approaches, including nutritional guidance, stress relief and soft tissue mobilization.
• Doctors of Chiropractic (DCs) must complete formal training that is similar to medical school required for primary care doctors. The process of becoming a DC involves 4 years of undergraduate study and an additional 4–5 years of graduate school, including internship and passing exams.
• Chiropractic has been practiced since the late 1890s. It is considered one of the safest approaches to treating patients that is offered today and a good choice for people with conditions including: back or neck pain, digestive issues, headaches, injuries and neuromusculoskeletal complaints.

The post What Is a Chiropractor? Surprising Facts About Chiropractic Care appeared first on Dr. Axe.

Everyone is familiar with massage therapy and its healing abilities for both the body and the mind. However, most people probably don’t know that massage therapists use many Reiki techniques in their work. What is Reiki? I’m glad you asked.

Reiki is thought to be a natural application of health in which massage practitioners place their hands lightly on or just above a person to help facilitate the person’s own healing response from within his or her own body. Sounds pretty amazing, doesn’t it? So how does Reiki work, just what is Reiki exactly and how does it actually benefit the body? Let’s find out.

What Is Reiki?

Reiki is based on natural Eastern medicine with the intention of using energy to support the body’s natural healing abilities. Though there isn’t any scientific evidence to support this idea, Reiki has been studied as a healing method for all sorts of pain, anxiety, fatigue and depression. In fact, it’s been used in at least 76 hospitals, medical clinics and hospice programs as a standard part of health care. (1)

Reiki originated in Japan with the meaning of universal life energy. The technique is based on the principle that the practitioner can channel energy into the patient by means of light touch or sort of hovering of the hands to then activate the natural healing processes of the patient’s body and restore physical and emotional well-being.

The Reiki technique is designed to help relieve stress and promote relaxation. The intention is that by “laying on hands,” a “life force energy” will flow through us, giving us life. If your “life force energy” is low, you’re likely to be more susceptible to illness and stress. However, if it’s high, the body will feel a happy and healthy energy that instills a more positive well-being.

You have probably heard of how positive thoughts yield positive results. It’s similar to that concept.

Related: Benefits of Humanistic Therapy + How It Works

Benefits of Reiki

1. Helps Cancer Patients

One of the most stressful symptoms in pediatric oncology patients is cancer-related fatigue. The intention of a study, published in the European Journal of Cancer Care, was to evaluate intervention using natural methods to help manage fatigue and psychological stress in patients with cancer.

The study reviewed physical exercise, healing touch, music therapy, therapeutic massage, nursing interventions and health education methods of healing. Several showed that they helped reduce fatigue and stress levels. These methods may be complementary to conventional treatments and, perhaps over time, may help reduce psychological stress. (3)

Further studies have shown that, in addition to promoting relaxation among patients, Reiki can also be used to encourage healing and provide other benefits, and it may be a great option while undergoing other traditional treatments. As a natural cancer treatment, it helps promote positive thoughts regarding healing and reduces stresses cancer can cause. (4, 5)

2. May Treat Complex Regional Pain Syndrome Type I in Children

Complex regional pain syndrome type I (CRPSI) is known as reflex sympathetic dystrophy syndrome and typically occurs after an illness or injury of a limb that did not receive nerve damage. About 90 percent of people with complex regional pain syndrome have type 1. CRPSI can be disabling, especially in children.

Studies indicate that patients who were instructed to self-administer massage experienced no or little pain. In particular, research from the University of Iowa’s Department of Orthopaedic Surgery and Rehabilitation found that further administration of light-touch therapies could have a significant effect, be risk-free and a more inexpensive approach to managing CRPSI. One thing that’s important to note is that often patients become highly dependent on others for therapy. However, with Rieki, it’s possible to self-administer with proper training. (6, 7)

3. Aids in Dementia Management

There are relationships between dementia and impairments in hearing, vision, smell and even taste that have been identified. Because our senses play a huge role in our memory and day-to-day function, the disturbance of them causes a major imbalance in the body and life that adds a lot of stress.

When our sense of smell is impaired, for instance, research has shown symptoms that may start as a mild cognitive impairment may lead to Alzheimer’s disease with 85.2 percent sensitivity rates. As our cognitive function deteriorates, it greatly affects how we live in our environment, and because anyone living with dementia is typically very sensitive to experiences observed through the senses, it’s crucial that the environment be managed carefully so it’s as understandable, comfortable and even therapeutic as possible.

Studies have shown that various therapies can help bring a balance through rhythm. Music therapy, aromatherapy, massage and multisensory stimulation are recommended by the National Institute for Health Care Management (NICE) for the management of symptoms of dementia. NICE suggests that these sensory-type therapeutic mechanisms are probably going to play a greater role in dementia health care in the future, which is very good news. (8)

4. Helps Promote Mental and Physical Well-Being in Infants

Infant massage is becoming a more sought-after natural treatment for healthy development in babies. It’s been reported that massage provides many benefits, such as better sleep, improved breathing patterns, regular pooping, less colic and gas, and improved growth. Infant massage may help reduce infant stress and provide a healthy environment for parent-infant interaction and relationship building.

Though more studies need to be conducted, there were positive results in terms of time spent upset, crying, fussing, decreased levels of blood bilirubin and fewer cases of diarrhea in research conducted by Plymouth University Peninsula Schools of Medicine and Dentistry in the U.K. on the effects of infant massage. Because babies are more open to energy flow, they’re very receptive to energy types of therapy. A short Reiki session of about 10 to 20 minutes, depending on the baby’s circumstances, may be all that’s needed for positive results and to help mom and dad get a good night of sleep. (9, 10)

5. Relieves Anxiety and Depression

UCLA reported on studies stating that Reiki treatments, when conducted on stress-induced subjects, not only showed a significant decrease in stress, but also in anxiety and depression. In addition, further testing in another study showed that Reiki treatments were useful in reducing pain. (11)

How Does Reiki Help the Body?

Reiki is described as coming from a holistic perspective. What that means is that the general health of the body, as a whole, is in balance and able to maintain that balance because it’s very resilient. The thought is that a healthy person can handle day-to-day stress because of this holistic approach to living.

This mode of resilience is known as homeostasis with internal bodily conditions able to remain stable and somewhat constant. Some examples of homeostasis include the regulation of temperature and the balance between acidity and alkalinity, or the body’s pH levels. Reiki is thought to help provide human homeostasis through the stability of body’s internal environment in response to surrounding environmental changes.

Because stress, including anything from emotional stress to physical or financial stress, affects the natural balance of the body and the body’s ability to restore homeostasis, it’s critical to address it sooner than later. So, yes, Reiki may help prevent a decline in your health and well-being because it lessens the impact by releasing tension from the body, helping move you toward your own unique balance in mind, body and spirit. When this happens, our bodies function more effectively.

Studies were conducted by the School of Mind-Body Medicine at Saybrook University in San Francisco and the Department of Psychology at Loyal University in New Orleans to review the effects of massage by observing massage therapist techniques. Real massage sessions were videotaped, and participants were interviewed immediately after as they viewed the video.

The massage therapists discussed the characteristics that they typically focus on during their work, which included safe touch, and that their work affects multiple bodily systems. Ultimately, while the massage therapists felt that their work was a biomechanical intervention, they understood therapeutic massage as serving multiple functions resulting in an intentionally holistic approach. (12)

Though more research is needed, more and more evidence points to the positive effects of Reiki, such as lowered heart rate, blood pressure and stress hormones, as well as increased immune strength. It’s the positive response to Reiki that suggests how stress responds to relaxation so the body can use its own healing mechanisms.

Theories present Reiki’s physical, mental, emotional and spiritual healing effect as being prompted on a “subphysical level, perhaps in what science refers to as the biofield… The biofield is the term medical science has adopted for the intricately layered vibrational energy field that is said to surround and penetrate the physical body. For thousands of years, traditional, indigenous, pre-scientific medical systems have recognized a balanced, evenly pulsing biofield as the foundation of health and wellbeing.” (13)

If this balance is disrupted, it may cause illness of some sort. There are tons of therapies that focus on the restoration of this lack of balance through such methods as acupuncture, qigong, shiatsu, meditation and yoga, in addition to Reiki.

Related: How Energy Healing Works to Benefit the Body & Mind

Reiki vs. Massage

As you’ve undoubtedly noticed, there are many references to massage therapy in this discussion about what is Reiki. That’s because massage uses many principles and even techniques of Reiki. However, there are some definitive differences between the two. (14)

Reiki:

• The practitioner hardly, if at all, touches the patient.
• Training is less rigorous but becoming more in demand.
• It’s not licensed by any state board, but there are some organizations that are noting it as a new healing art.
  
• The Reiki Licensing Commission for Reiki Masters and Healers is calling for more strict standards of training and awards designations for Reiki healers, coaches, masters and instructors.
  
• The lowest levels take about one or two days of training.
  
• The highest level, as in Masters, can take years to achieve.

Massage Therapy:

• The practitioner manipulates the muscles of the patient.
• Training is very extensive.
  
• You must become licensed through an accredited massage school, and coursework includes anatomy, physiology and various massage techniques.
  
• It may take six months to two years of training.
  
• Some states require a massage certification exam to legally practice.
• Some massage therapists use Reiki techniques during their massage sessions, which is referred to as a “Reiki massage,” to promote physical, emotional and mental well-being.

Reiki Healing Techniques

Reiki can be performed through self-healing techniques or through a Reiki professional. It’s probably best to experience the support of a professional who can teach you the right methods for self-application. Through Reiki healing techniques, you may experience improvement with numerous physical issues throughout the body, such as the eyes, sinuses, respiratory issues, the brain, the heart and the thyroid. The concept is that the internal energy that’s available from within the body can be applied to heal you, regardless of the ailment.

Here are a few Reiki self-healing techniques: (15)

• Head 1: Put your hands together covering the eyes. Treats: Third eye chakra — face, sinus, ear, nose and throat, lymph, stress, “burn out,” colds, pituitary gland, hormone imbalances, all kinds of lymphatic diseases
• Head 2: Wrists together with the right and left hands’ palms over the temples. Treats: Stress, tiredness, headache, brain problems connected to epiphysis, pituitary gland, immune defense, hormone imbalances, nerves, mental and emotional problems, concentration, etc.
• Head 3: Hands at the side of the head, slightly cupped over the ears. Treats: Ear, nose and throat problems; colds; balance; hearing. The ears have many points used in acupuncture, and these points affect a variety of problems.
• Head 4: Put your hands together like in a “bowl” and cover the back of your head. Treats: Stress; worry; headache; colds; brain, neck and back problems; spinal nerve problems

Here’s how to provide Reiki treatment to others: 

• Head 1: Put your hands together with the thumbs touching at the base of the nose. Do not allow your hands to touch the eyes. If your hands tend to sweat, you may want to put a cloth or paper tissue above the eyes. Treats: Third eye chakra — face, sinus, ear, nose and throat, lymph, stress, “burn out,” colds, pituitary gland, hormone imbalances and all kinds of lymphatic diseases
• Head 2: Put wrists together with the fingers of the right and left hands over the temples. Treats: Stress, tiredness, headache, brain problems connected to epiphysis, pituitary gland, immune defense, hormone imbalances, nerves, mental and emotional problems, concentration, etc.
• Head 3: Hands at the side of the head, slightly cupped over the ears. Treats: Ear, nose and throat problems; colds; balance; hearing. The ears have many points used in acupuncture and affect a variety of problems.
• Head 4: Put your hands together and slide them under the head so it lies in the “bowl” of your hands. Treats: Stress; worry; headache; colds; brain, neck and back problems; spinal nerve problems

History of Reiki

A man named Mikao Usui is believed to have rediscovered this root system that we call Reiki. It’s tradition that there are grandmasters of Reiki who have practiced for a very long time. And though Reiki comes in many forms today, the Usui System of Natural Healing is most popular.

Usui studied in a Tendai Buddhist monastery school when he was very young and traveled to western countries and China often so he could learn their practices. Usai probably integrated many ideas, both spiritual and physical, to complete the Reiki technique. He opened a school in Harajuku Tokyo in 1922 and developed a book named “The Original Reiki Handbook of Dr. Mikao Usui.” We think that Usui taught the Reiki technique to about 2,000 people with only about 17 persons noted as true Reiki Masters.

Dr. Usui died, but a man named Chujiro Hayashi was well underway in his Reiki training with Usui. We think he may have been one of the last Reiki Masters trained by Usui. Furthermore, Hayashi ended up training a woman named Mrs. Hawayo Takata because of her devotion to Reiki through her own healing when she became very sick. She was the 13th and last Reiki Master who was brought into the practice by Dr. Hayashi. Since Mrs. Takata received this recognition, Reiki has grown throughout the West and East and is practiced throughout all parts of the world today. In fact, there are thousands of Reiki Masters and millions of people who now practice.

Precautions

While reiki appears to be generally safe and can potentially be beneficially incorporated into an integrative health approach, it should not be used to replace conventional care or to postpone a visit to your doctor. Make sure to let your doctor know of any additional methods that you may be practicing for your health care.

Final Thoughts

• What is Reiki? It’s thought to be a natural application of health in which massage practitioners place their hands lightly on or just above a person to help facilitate the person’s own healing response from within his or her own body.
• It originated in Japan with the meaning of universal life energy. The technique is based on the principle that the therapist can channel energy into the patient by means of light touch or sort of hovering of the hands to then activate the natural healing processes of the patient’s body and restore physical and emotional well-being.
• Reiki is thought to help provide human homeostasis through the stability of body’s internal environment in response to surrounding environmental changes.
• It’s been shown to help cancer patients, potentially treat complex regional pain syndrome type I in children, aid in dementia management, promote mental and physical well-being in infants, and relieve anxiety and depression.
• Though more research is needed, more and more evidence points to the positive effects of Reiki, such as lowered heart rate, blood pressure and stress hormones, as well as increased immune strength. It’s the positive response to Reiki that suggests how stress responds to relaxation so the body can use its own healing mechanisms.
• Reiki can be performed through self-healing techniques or through an appointment with a Reiki professional. It’s probably best to experience the support of a professional who can teach you the right methods for self-application. Reiki is also sometimes practiced in clinical settings.

The post What Is Reiki … and Can It Really Help Cancer Patients? appeared first on Dr. Axe.

You may already be using Pink Himalayan salt on your food, but have you ever tried salt therapy? There are actually several ways you can reap the benefits of salt therapy at home or at a salt therapy spa.

Is it bad to inhale salt? One of the best health benefits of salt therapy is said to be its ability to help you breathe better. According to the Lung Institute, salt’s antibacterial and anti-inflammatory properties combined with its ability to help remove airborne pathogens while decreasing allergic reactions makes it a great therapeutic choice for people with asthma, bronchitis and even COPD. (1)

Before you visit your nearest salt therapy spa, let’s talk about all of the potential benefits of this ancient practice and more forms of incredible salt therapy.

What Is Salt Therapy?

Salt therapy comes in several forms that can be divided into two main categories: wet salt therapy or dry salt therapy.

Wet salt therapy includes the use of neti pots, salt centric gargling mixtures, salt scrubs, soaking in salt water baths and internal salt water flushes.

What is dry salt therapy? It’s a form of salt therapy in an environment that has no moisture or humidity. Dry salt therapy takes place in a space that is often referred to as a “salt cave,” but a salt spa might also call it their “salt therapy room.”

Dry salt therapy is also called halotherapy or speleotherapy. According to the Salt Therapy Association, speleotherapy takes place below the Earth’s surface in naturally occurring salt caves and mines. Halotherapy, on the other hand, is a form of dry salt therapy that uses man-made salt caves created through the use of a halogenerator that disperses a dry salt aerosol into the salt “cave” or room. So with both forms of salt cave therapy, you are breathing in salty air but speleotherapy is naturally occurring salt while halotherapy uses natural salt that is pumped into a man-made environment. (2)

Other forms of dry salt therapy include salt inhalers and salt lamps. These forms of salt therapy at home are easy to do and not too pricey.

What is a salt inhaler? How do you use a salt inhaler? A salt inhaler, also called a salt pipe, is a small, ceramic device that you fill with with pink Himalayan salt crystals. To use the inhaler, you put your mouth on the mouthpiece and deeply inhale through your month. A salt inhaler is used as an alternative therapy for respiratory concerns.

So how does a salt lamp work? A real Himalayan salt lamp is a solid block of Himalayan salt that has been hand-carved and in the hollowed-out center is a light bulb that gives off both light and heat. Since salt is hygroscopic (attracts water molecules), it can attract water molecules along with any indoor air pollutants like mold, bacteria and allergens. When the water vapor meets the salt lamp surface, the pollutants are believed to remain trapped within the salt.

Just beware of the salt lamp hoax and learn how to spot real (Himalayan salt lamp) vs fake salt lamps.

How It Works

The main idea behind all salt therapy is that by coming in contact with salt — through some form of wet or dry salt therapy — you can enhance your health and well-being. Salt water soaks and salt room therapy are also known for being highly relaxing and stress-reducing.

So why can salt therapy have positive effects on the body? According to the Lung Institute, salt has some incredible properties including: (3)

• Antibacterial
• Anti-inflammatory
• Loosens excessive mucus and speeds up mucociliary transport
• Removes pathogens (ie., airborne pollen)
• Reduces IgE level (immune system oversensitivity)

Health Benefits

What are the benefits of salt therapy?

1. Respiratory Ailments

The theory behind dry salt therapy and its ability to improve respiratory problems is that the salt helps to decrease inflammation and open up airway passages while helping to get rid of allergens and toxins from the respiratory system.

According to the Salt Therapy Association, many people who make halotherapy a part of their “wellness routine” may find relief from several respiratory health conditions including:

• Asthma
• Allergies
• Bronchitis
• Common cold
• COPD
• Cystic fibrosis
• Ear infections
• Sinusitis
• Smokers cough

The Salt Therapy Association also points out that “for respiratory conditions low concentration and gradual administration of dry salt and consistency of the sessions are the key elements for successful results.” (4)

Is there any science to back this all up? A double-blind, controlled, pilot study published in 2017 looked at the effects of halotherapy on young children (ages 5–13 years) with a clinical diagnosis of mild asthma who were not receiving any anti-inflammatory therapy.

Twenty nine children had 14 sessions of halotherapy in  salt room with a halogenerator over the course of seven weeks while the other 26 were put in a salt room without a salt halogenerator. The group that received halotherapy exhibited a “statistically significant improvement” in bronchial hyper-responsiveness (BHR) and overall, the researchers conclude that a salt room with halogenerator may have some beneficial effects in mild asthmatic children. (5)

Multiple studies also demonstrate the positive effects of halotherapy on patients with chronic obstructive pulmonary diseases such as chronic bronchitis and asthma. Improvements in lung function and decreases in blood pressure have specifically been observed. (6, 7, 8)

2. Skin Conditions

Making dry salt therapy a regular practice is said to possibly help people with various skin conditions including: (10)

• Acne
• Aging
• Dermatitis
• Dry, flaky skin
• Eczema
• Itching
• Psoriasis
• Rashes
• Rosacea
• Swollen/innflammaed skin

Wet salt therapy has also been shown in scientific research to improve skin hydration, skin roughness and skin redness making it a great option for people with eczema and other dry skin conditions. A study published in the International Journal of Dermatology had volunteers with atopic dry skin submerge one of their forearms in a bath solution containing five percent Dead Sea salt for 15 minutes while their other arm was submerged in tap water as a control.

What were the results? The arms bathed in salt water experienced improvements in skin barrier function and stratum corneum hydration as well as decreases in skin roughness and inflammation. The researchers mainly attributed the skin benefits of the Dea Sea salt soak to its rich magnesium content. (11)

3. Immune System Booster

There’s good reason why salt is commonly used in food preservation — the antimicrobial properties of salt (NaCl) are extremely impressive. Research has shown that salt reduces bacterial contamination in food from the following bacteria that causes major sickness in humans: Escherichia coli, Salmonella typhimurium, Staphylococcus aureus and Listeria monocytogenes. (12)

Studies also demonstrate halotherapy’s ability to boost the immune system. Research conducted to find out the benefits of halotherapy as part of a combined treatment approach for chronic bronchitis patients found that in addition to improved lung function, there were also normalized measurements of reduced immunity. (13)

4. Reduce Inflammation

Research conducted at The University of Manchester demonstrates another major benefit of salt — its ability to reduce inflammation, which is huge since we know that inflammation is at the root of most diseases. (14)

According to the research using animal subjects, a hypertonic solution (a solution with an elevated concentration of salt) “can ease inflammation purely through bathing in it.” The salty liquid was also shown to reduce inflammation when applied via bandages.

It seems as though the hypertonic solution produces an osmotic gradient through the skin. An osmotic gradient is a pressure caused by water molecules that forces water to move from areas of high water potential to areas of low water potential. The researchers point out that this explains why salty hot springs are known to improve pain associated with inflammatory conditions like rheumatoid arthritis. (15)

History

Halotherapy comes from the Greek word for salt which is “halo.” Salt therapy is a newer practice in the U.S., but it’s been used in places like Europe for hundreds of years. It’s said that European monks started using salt therapy centuries ago when they noticed that respiratory ailments improved faster after spending time in natural salt caverns. In written records from the 12th century, there is also one of the first mentions of spa resorts featuring salt water mineral baths in Poland. (16)

In the the 1840s, a Polish physician named Dr. Felix Bochkowsky noticed that metal and coal miners had a tendency to experience severe respiratory problems, but salt miners tended to be healthier than most people. This lead Dr. Bochkowsky to publish a book about the health benefits of salt dust.

Fast forward to World War II when German salt mines were used as bomb shelters. When there were bombings, people would have to stay in the mines for long amounts of time breathing in all that salt dust. The good news? When people with breathing problems left the salt shelters, they supposedly could breathe much easier.

Salt Caves

Salt caves are also called salt rooms or salt chambers. How does a salt room work? Dry salt room therapy includes spending time relaxing in a man-made environment breathing in salt-infused air.  The dry salt therapy can either be in an active salt room or a passive salt room. The active room uses a halogenerator to put micro-particles of salt into the air of an enclosed space so that you can then breathe it in and also so that your skin can come in contact with the salt. This variety of dry salt therapy is called halotherapy.

Passive salt rooms (speleotherapy) are also man-made, but instead of using a halogenerator to put salt into the environment, they fill the space with large quantities of salt. The idea is to simulate natural salt caves like those found in Europe.

Man-made salt caves can use various types of sea salt. Many choose to use pink sea salt. Where does pink sea salt come from? True Pink Himalayan sea salt comes from salt mines 5,000 feet deep below the Himalayan Mountain Range. The salt can be pink, red or white, and all of the colors are indicative of its impressive natural mineral content.

Precautions

Salt therapy side effects from halotherapy have been known to include a slight cough, minor tightness in the chest or runny nose, which salt therapy providers typically say is a result of the salt doing its work to remove mucus and toxins from the lungs and airways.

Halotherapy is not recommended for people with a fever, contagious disease, open wounds, cancer, severe hypertension, mental disorders or active tuberculosis.

If you’re pregnant or have any health concerns, talk to your doctor before trying halotherapy or any other form of salt therapy.

Are there any other salt therapy dangers? According to the Asthma and Allergy Foundation of America: “Inhaling concentrated salts (hypertonic saline) has been proven to irritate the airways, causing cough and mucus, which can make asthma worse for some people. Halotherapy, or sitting in a salt room, is not likely to make your asthma better. For most asthma patients, halotherapy is ‘likely safe.’ Since you don’t know how you will react, AAFA warns that it is best to err on the side of caution and avoid salt rooms.” (17)

Final Thoughts

• Salt therapy can be divided into two main categories: wet and dry.
• Wet salt therapy includes the use of neti pots, salt centric gargling mixtures, salt scrubs, soaking in salt water baths and internal salt water flushes. Dry salt therapy includes salt lamps, salt inhalers and salt caves (halotherapy and speleotherapy).
• Salt therapy benefits may include improvement in respiratory conditions and skin problems as well as increased immune system health and lowered inflammation.
• Many doctors remain skeptical about salt therapy benefits, but first hand accounts as well as scientific studies point towards the numerous benefits of salt therapy.
• If you’re interested in trying halotherapy or another form of salt therapy for a chronic health problem, talk to your doctor to see if this form of drug-free therapy is a good option for you.

Read Next: 5 Potential Benefits of Cryotherapy, Including Pain Relief

The post Salt Therapy: How It Benefits Breathing, Plus the Skin & Immune System appeared first on Dr. Axe.

If you frequently deal with symptoms like joint pain, backaches or headaches, but are yet to ever visit a chiropractor for help, then you may be missing out on an effective and natural treatment option. Millions of people around the world have experienced the incredible benefits of chiropractic care, a holistic, non-invasive treatment approach that has been shown to help treat dozens of different conditions.

One of the best things about receiving chiropractic adjustments is that they are a completely drug-free path to healing the body naturally. Chiropractic benefits including helping to naturally improve problems such as:

• Back pain
• Headaches
• Bowel regularity
• Improved mental clarity
• Ear infections
• Neck pain
• Arthritis and joint pain
• Scoliosis
• Asthma
• Blood pressure
• Healthy pregnancy
• Organ function
• Surgery prevention

Despite its popularity, there are still a lot of misconceptions about the field of chiropractic care, including how the practice works and how chiropractors are trained. For example, did you know that many chiropractic programs incorporate an entire year of PhD-level advanced nutrition training?

Below you’ll learn more about the philosophy, history and evidence-based research behind chiropractic care — shedding light on why studies have proved, objectively and subjectively, that chiropractic patients commonly experience “overall increased bodily function.”

What Are Chiropractic Adjustments?

What is the meaning of chiropractic? There are a number of chiropractic definitions depending on who you ask. According to the World Federation of Chiropractic, the meaning of chiropractic medicine is: (1)

A health profession concerned with the diagnosis, treatment and prevention of mechanical disorders of the musculoskeletal system, and the effects of these disorders on the function of the nervous system and general health. There is an emphasis on manual treatments including spinal adjustment and other joint and soft-tissue manipulation.

Here’s another chiropractic definition, this time according to the Association of Chiropractic Colleges:

Chiropractic is a healthcare discipline that emphasizes the inherent recuperative power of the body to heal itself without the use of drugs or surgery. The practice of chiropractic focuses on the relationship between structure (primarily the spine) and function (as coordinated by the nervous system) and how that relationship affects the preservation and restoration of health. In addition, doctors of chiropractic recognize the value and responsibility of working in cooperation with other health care practitioners when in the best interest of the patient.

Indeed, chiropractic can be a complementary medicine since most chiropractors are used to working with medical doctors to get people pain-free and prevent future injuries.

How Chiropractic Treatments Work:

Most of the benefits associated with chiropractic care are due to patients receiving specific chiropractic adjustments. Chiropractic adjustments work by helping to place your body in the proper position that then allows the body to heal itself. Safety is paramount. Indeed, as a holistic and alternative treatment approach, chiropractic adjustments can reduce stress placed on someone’s immune system, freeing up energy to be used towards disease prevention and maintaining homeostasis. Chiropractic care aims to address the whole body, enhancing patients’ ability to think, move and perform.

• Chiropractors pride themselves on taking a natural, drugless approach to helping their patients reach their health goals. Essentially, the basic principle upon which the entire profession is built is that the body has the amazing, innate ability to heal itself (under the right conditions); it is the chiropractor’s job to help create an environment that facilitate this inner-healing process and where safety is assured.
• Because the nervous system controls every cell and organ in your body, chiropractors focus their attention on the health of the spine being properly aligned. If the spine shifts out of its proper place, then adjustments are used to help bring the spine back into alignment.
• At the core of numerous chiropractic miracle stories is a concept known as “vertebral subluxation.” When chiropractors use this phrase, they refer to mechanical compression and irritation to spinal joints and nerves.

Case in point: the very first chiropractic patient in history was named William Harvey Lillard, who experienced difficulty hearing due to compression of the nerves leading to his ears. He was treated by “the founder of chiropractic care,” David. D. Palmer, who gave Lillard spinal adjustments in order to reduce destructive nerve compressions and restore his hearing. After doing extensive research about physiology, Palmer believed that Lillard’s hearing loss was due to a misalignment that blocked the spinal nerves that controlled the inner ear (an example of vertebral subluxation). Palmer went on to successfully treat other patients and eventually trained other practitioners how to do the same. The first college of chiropractic was founded in 1897 and named after Palmer, called the Palmer Chiropractic School & Cure.

Lillard is just one example of a patient who was able to overcome a serious problem in part by receiving targeted chiropractic adjustments. For someone else, it could be that sciatica (nerve pain down the back of their legs) is compromising their quality of life, or for another person, gastrointestinal discomfort. When you consider how most cells and organs in your body are controlled by nerves traveling through your spinal canal, it’s mind-blowing to consider how vast the positive outcomes of realigning these nerves can be.

Complementary treatments to chiropractic include Spinal Decompression Therapy, which involves stretching the spine, using a traction table or similar motorized device, in order to relieve back pain and/or leg pain. Deep tissue massage therapy, acupuncture and physical therapy are considered other common complementary therapies.

Why Get Chiropractic Adjustments?

Many things can lead to a vertebral subluxation. Some of the more common causes include:

• A vertebra going out of place (“misalignment”) because of a slip or fall (i.e., “macrotrauma”).
• The entire spine misaligning globally due to poor posture.
• Joint swelling caused by damage done to the intervertebral joint.
• An inflammatory response caused by a poor diet, lack of pure water or psychological stress.
• Osteoporosis or degenerative changes of the spine or intervertebral discs.
• Trigger points and tight back muscles that pull the vertebrae out of place.

Importance of Having Good Posture:

The problem we see in Western cultures is that our unnatural habit of sitting down all day does a lot of damage to our spine and posture. Today it’s common to spend hours sitting while being glued to a cell phone, iPad or laptop. Few people take the time each day to properly stretch, fix their posture or engage in enough physical activity.

The “hunched over” lifestyle that is all too popular today causes straining on the neck, due to a condition called “forward head posture.” Studies prove that for every inch your head sticks out from its true center of gravity, your neck bears an extra 10 pounds of stress! During posture evaluations, chiropractors regularly observe many of their patients carrying their head two to three inches forward, which is an extra 20–30 pounds of pressure on their neck. Just think about how dangerous this can be for the health of someone’s spine, and how this straining then spills over to many other parts of the body.

Top 10 Benefits of Chiropractic Adjustments

Finding a good chiropractor isn’t only key to correcting the damage caused by years of poor posture or trauma — it’s also important for everyone wanting to take a proactive approach to protecting his or her health. It’s hard to find any other profession on the planet that can prevent neuromuscular-based disease like chiropractic can. That is why I’ve been personally getting adjusted for over 10 years and recommend my patients, friends and family members to do the same.

But don’t just take my word for it. Below you’ll find evidence from medical research studies, systematic reviews and case studies supporting the many therapeutic benefits of chiropractic.

1. Sciatica 

Compared to most medical treatments, few interventions can initiate back pain relief and healing like chiropractic adjustments can. The European Spine Journal published findings from a clinical trial uncovering how chiropractic adjustments resulted in a 72 percent success rate in treating sciatica-related symptoms. This can be compared to a 20 percent success rate from treatment with physical therapy, and a 50 percent success rate from corticosteroid injections.

Another randomized, double-blind trial published in the Spine Journal comparing active versus simulated chiropractic manipulations on patients with sciatic nerve pain who were residing in rehabilitation medical centers found that active manipulations had more effect than simulated manipulations. Active manipulations reduced the number of days patients experienced moderate or severe back pain and other sciatica symptoms, and also caused no reported adverse effects. (2)

2. Low Back Pain and Neck Pain

One study involving chiropractic patients with neck pain found that 96 percent of respondents indicated that they were either “Very satisfied” or “Satisfied” with the chiropractic care they received, and that 98 percent said that they “Definitely would” or were “Very likely” to choose chiropractic care again if they experienced a similar problem. (3)

In a 2003 study published in the British Medical Journal, 183 patients with neck pain were randomly allocated to receive either manual therapy (spinal mobilization), physiotherapy (mainly exercise) or general practitioner care (counseling, education and drugs) over the course of a 52-week period. The clinical outcome measures showed that chiropractic adjustments resulted in faster recovery than physiotherapy and general practitioner care. Moreover, total costs of the chiropractic-treated patients were about one-third of the costs of physiotherapy or general practitioner care. (4)

Another study published in the Journal of Manipulative and Physiological Therapeutics found patients with chronic low-back pain treated by chiropractors showed greater improvement and satisfaction one month following treatment compared to patients treated by family physicians. Satisfaction scores were higher for chiropractic patients, as a higher proportion of chiropractic patients (56 percent vs. 13 percent in the physician group) reported that their low-back pain was better or much better. Nearly one-third of medical patients reported their low-back pain was actually worse or much worse following treatment. Other studies have shown similar results: majority of acute and chronic chiropractic patients experience better outcomes in pain, functional disability and patient satisfaction following treatment. (5)

In a study funded by NIH’s National Center for Complementary and Alternative Medicine, conducted to test the effectiveness of different approaches for treating neck pain, 272 participants were divided into three groups: those that received either spinal manipulative therapy from a doctor of chiropractic (DC), those who received pain medications (over-the-counter pain relievers, narcotics and muscle relaxants), and those only following at-home exercise recommendations. After 12 weeks, about 57 percent of those who met with DCs, and about 48 percent of those who exercised, reported at least a 75 percent reduction in pain. As a comparison, 33 percent of the people in the medication group reported decreased pain. After one year, approximately 53 percent of the two drug-free groups (chiropractic and exercise) continued to report at least a 75 percent reduction in pain, compared to an average of just 38 percent pain reduction among those who only took medication. (6)

3. Headaches (Tension and Migraine)

Second only to back pain, headaches — both tension headaches and migraine headaches — are one of the most common conditions regularly managed by chiropractors. At the time I conducted this research, over 230 peer-reviewed articles referenced chiropractic’s ability to help cure, prevent and ease the burden of headaches and migraines in people all across the globe!

A group trial found that 22 percent of people who had chiropractic treatment saw the number of attacks drop by 90 percent. In that same study, 49 percent said they had a significant reduction in pain intensity. Compared to most medical treatments, few interventions can initiate headache relief naturally, without the risks of taking drugs long-term, like chiropractic adjustments can. (7)

4. Colic, Acid Reflux and Ear Infections in Children

A 2011 systematic review published in the journal Explore — which included a review of 26 articles in total, including three clinical trials and four cohort studies — found that chiropractic adjustments helped greatly reduce colic symptoms. According to the authors of the review, “Our review revealed that chiropractic care is a viable alternative to the care of infantile colic and congruent with evidence-based practice, particularly when one considers that medical care options are no better than placebo or have been associated with adverse events.” (8)

Although very few randomized control trials have been conducted describing other clinical effects of chiropractic care on children, many case studies have been documented that describe how children suffering from ailments including otitis media (or ear infections) or acid reflux have experienced complete to near-complete resolution after just a few visits with a chiropractor. One study found that in children with acid reflux, “Notable improvement in the patient’s symptoms was observed within four visits and total resolution of symptoms within three months of care.” (9)

Why are chiropractic adjustments helpful in these situations? The reasons for this vary, but there is one common theme: nerves located in the gut and brain are quite sensitive to neurological insult caused by vertebral subluxations. By realigning the spine and reducing pressure on placed on certain nerves, the gut-brain connection is improved. This works the same way in both children and adults. A healthier, “happier” gut at any age can help increase immune function, reduce inflammation and reduce pain in various parts of the body.

5. Neurological Conditions 

Exciting research is currently being conducted via upright MRI scans showing how upper cervical adjustments affect various brain-based conditions. What we have seen so far is quite remarkable. Not only are MRI scans revealing that cerebral spinal fluid and blood flow are markedly increased after a chiropractic adjustment, researchers are observing that cerebellar invagination (when the cerebellum drops down below the skull line) is being reversed and brain plaquing (common in multiple sclerosis patients) is disappearing! One example is Montel Williams, the famous TV host, who was interviewed about his experience as a MS patient under chiropractic care. Check it out here to see how it changed his life.

Additionally, there’s evidence supporting the use of chiropractic treatment to help to correct vertebral subluxation that contributes to epilepsy and seizures. One study found that when 15 pediatric patients were treated with upper cervical care all reported positive outcomes as a result of chiropractic care. The conclusion of the study was that “Chiropractic care may represent a non-pharmaceutical health care approach for pediatric epileptic patients.” (10)

6. Blood Pressure

In 2007, George Bakris, the world expert on hypertension, published a study with a team of researchers in the Human Journal of Hypertension showing that one upper cervical chiropractic adjustment had the same effect as two blood pressure-lowering drugs. Even more fascinating, the effects of just one adjustment lasted more than six months!

Compared to the placebo-treated patients, those who got the real procedure saw an average 14 mm Hg greater drop in systolic blood pressure (the top number in a blood pressure count) and an average 8 mm Hg greater drop in diastolic blood pressure (the bottom blood pressure number). (11)

Other studies have shown similar findings with hypotensive patients, and their low blood pressure was raised to normal levels after chiropractic care. This is exciting because it highlights the body’s ability to create a homeostatic balanced environment once vertebral subluxations are removed.

7. Surgery Prevention

Chiropractic has long been heralded by natural health care providers as a natural method to prevent back surgery. In fact, the Journal of the American Medical Association just recently published its low back pain guidelines and suggested that people suffering from back pain first try chiropractic before resorting to surgery.

8. Frozen Shoulder

Last year a clinical trial was published describing how patients suffering from the debilitating condition frozen shoulder responded to chiropractic care. Of the 50 patients: 16 resolved completely; 25 showed 75 percent to 90 percent improvement; eight showed 50 percent to 75 percent improvement; and one showed 0 percent to 50 percent improvement. Before chiropractic treatment the patients reported a median initial pain score of 9 out of 10, with a range of 7 to 10. But after treatment the median score dropped down to 2, with a range of 0 to 10. (12)

9. Scoliosis

There’s evidence showing that specific chiropractic adjustments, coupled with muscular rehabilitation techniques, may help prevent the progression of scoliosis. Organizations like the nonprofit Clear Institute, founded by Dr. Dennis Woggon, have set out to empower healthcare professionals with an effective chiropractic system in order to help treat people with scoliosis.

Doctors at the Clear Institute have worked very hard to perfect a model for treating scoliosis and have discovered that it is possible to effectively manage the condition without the use of restrictive braces or dangerous surgeries. In many case studies, participants have seen a 10 to 30 percent decrease in their scoliosis curvatures. You can read about some of the cases here. If you or a family member suffer from scoliosis, I strongly recommend reaching out to a doctor certified by the Clear Institute to see if they can help you!

10. Athletic Performance 

There’s good reason why for years professional athletes — including Michael Phelps, Jerry Rice and Joe Montana — have made a point to regularly be treated by chiropractors. In fact, over 50 percent of NFL teams have a chiropractor on staff, this way the players always have access to adjustments, stretches and exercises when needed.

Because it is so effective at pain-based and pathological conditions, one of the most overlooked aspects of chiropractic care is that it enhances functionality in everyday life, and also athletic performance. Studies have shown that when it comes to supporting recovery and improving physical performance, chiropractic is helpful because it:

• Reduces inflammatory cytokines
• Boosts the immune system
• Enhances pulmonary function
• Decreases mental and oxidative stress
• Relieves muscle tension
• And can naturally increase energy levels

Meanwhile, chiropractic can address sports injuries to areas of the body referenced above, including the lower back, shoulder, hips and more. “Chiropractic care can help with a multitude of sports injuries such as tendonitis, sprains, strains, back and neck pain. The goal is to help reduce inflammation, enhance joint function and reduce pain. It will also help improve range of motion, minimize recovery time, and maximize athletic performance.” (13)

Additional Chiropractic Benefits

While the benefits mentioned above might draw the most patients to visit chiropractors, there are also many more reasons why chiropractic care is such a valuable treatment approach. Additional benefits of chiropractic adjustments include helping to treat:

• Conditions tied to high inflammation levels, which is associated with higher-than-normal levels of several proinflammatory cytokines that include IL-6 and CRP. Interleukin (14)
• Back pains due to pregnancy (15)
• Osteoarthritis and joint pain (16)
• Asthma and other respiratory issues (17)
• ADHD (18)
• Anxiety, due to adjustments activating the parasympathetic nervous system (19)
• Vertigo and dizziness (20)
• Reduced range of motion, trouble with flexibility and fibromyalgia (21)
• Bell’s Palsy (22)
• Insomnia and trouble sleeping, which can be tied to pain, anxiety or trouble breathing properly  (23)

How to Find a Chiropractic Doctor

The best way to find a licensed chiropractic doctor in your area is to either ask someone you know for a referral, including your primary doctor, or to search online through any of the large chiropractic organizations that provide databases. A great place to start is by searching for a licensed DC in your area on the American Chiropractic Association website. There you can look up a particular chiropractor’s education as well. 

Wondering about chiropractic prices, or whether treatments will be covered by insurance?

The good news is that a written referral is usually not needed to see a doctor of chiropractic (DC). You can visit a chiropractor just like you would an MD, as chiropractic care is included in most health insurance plans, including major many medical plans, workers’ compensation, Medicare, some Medicaid plans and Blue Cross Blue Shield plans. You may have to pay a copay and exact prices will depend on your insurance plan, but overall visiting a chiropractor should not be a big expense.

Chiropractic History & Interesting Facts

Although it’s been practiced for nearly 120 years, chiropractic care has become much more popular and accessible over the past three decades. While chiropractic has typically been thought of as an “alternative” or “complimentary” offering, it’s now more mainstream than ever before — indicated by the fact that chiropractors are licensed in all 50 states of the U.S, recognized in many other countries, included in many insurance plans, and generally given the same standing as doctors and nurses.

The man who is considered the “godfather” of chiropractic is D.D. Palmer, who was the first person to make the claim that abnormalities of the spine were the root causes of many diseases. In the 1890s, Palmer began treating patients with a combination of hands-on adjustments, along with energetic/spiritual healing. Palmer treated his very first patient named Harvey Lillard, who suffered from impaired hearing, by realigning his spine in order to improve communication between his brain and his body.

With an intense interest in medicine, especially bone-setting and manipulations of the neck and back, Palmer went on to teach many others his beliefs and techniques. In 1897, he opened the very first school offering training in chiropractic treatments, called the Palmer School of Chiropractic. Since this time more than 40 chiropractic schools/colleges have opened in the U.S. alone, enrolling thousands of future Doctors of Chiropractic every year.

DCs must complete four years of doctoral graduate school in order to qualify for exams that must be passed before becoming licensed. Prior to beginning graduate studies in chiropractic training, four years of pre-medical undergraduate college education must be completed.

Precautions Regarding Chiropractic Adjustments

You can rest assure that chiropractic has been shown to be one of the safest treatment approaches in healthcare today, as adjustments are performed very carefully and in a very precise manner. That being said, there some mild side effects following treatment that might occur. These usually go away within 1–2 days and might include temporary discomfort, soreness, stiffness or tenderness in the area of the body where you were adjusted. 

Final Thoughts on Chiropractic Benefits

• Chiropractic adjustments work by helping to place your body in the proper position that then allows the body to heal itself. One of the key focuses of chiropractic care is realigning the spine and thereby reducing pressure placed on sensitive nerves, which can contribute to dysfunction of the central nervous system.
• Chiropractic can be a complementary medical approach to mainstream medicine as well, and it’s been proven to be one of the safest approaches to naturally and holistically treating patients with a wide range of symptoms or conditions, including: back or neck pain, sciatica, scoliosis, frozen shoulder, acid reflux or digestive issues, headaches, high blood pressure, injuries and neuromusculoskeletal complaints that may require surgery.

Read Next: What is a Chiropractor? Surprising Facts About Chiropractic Care

The post 10 Researched Benefits of Chiropractic Adjustments appeared first on Dr. Axe.

According to the American Massage Therapy Association, between July 2016 and July 2017, surveys reveal that approximately 19–24 percent of adult Americans have had a massage at least once in that one year time frame. (1) Shiatsu massage, which I’m about to tell you all about it, is one of several types of massage therapy and has been practiced for thousands of years.

According to the National Center for Complimentary and Integrative Health, there has been a great deal of research to date that demonstrates how massage can benefit health, including back pain relief and an improved quality of life for people struggling with depression, cancer or HIV/AIDS. (2)

There are many amazing known benefits of Shiatsu massage as well comparisons between Shiatsu massage vs. Swedish massage vs. acupressure. But first, what is a Japanese Shiatsu massage?

What Is Shiatsu Massage?

Shiatsu is a physical, hands-on therapy designed to support and boost the body’s natural ability to heal and balance itself. Shiatsu massage aims to improve the health of the whole person including physical, emotional and psychological well-being. Shiatsu is often used as a preventative therapy or it can be employed as a compliment to conventional treatment.

Shiatsu means “finger pressure” in Japanese,  but Shiatsu massage techniques can include a therapist using more than just their fingers. Shiatsu massage therapists may also use their palms, elbows, knees and feet to apply pressure.

You can now find a shiatsu massage machine online or in stores, but it certainly is not the same as having a trained shiatsu therapist working on your body. Shiatsu is known to help with all kinds of health concerns including anxiety, depression, digestives issues, headaches, muscular tension and sinus congestion. (3)

Shiatsu vs. Acupressure vs. Swedish Massage

Acupressure is a type of touch therapy which follows the same principles as Traditional Chinese Medicine (TCM) and acupuncture. Both acupuncture and acupressure focus on the stimulation of certain points located all over the body called acupressure points or pressure points. Acupressure uses finger pressure while acupuncture uses needles on these specific points. (4)

Sometimes shiatsu is referred to as acupressure or acupressure massage, but depending on who you ask, Shiatsu is its own unique form of massage therapy. For more clarification, this Shiatsu massage definition is helpful: Shiatsu is a manipulative therapy developed in Japan which incorporates techniques of anma (Japanese traditional massage), acupressure, stretching and Western massage. (5)

There’s no doubt that acupressure and Shiatsu massage both focus on acupressure points and encouraging healthy energy flow in the body, but many shiatsu practitioners put more of an emphasis on the body’s meridian lines than on pressure points. What are meridian lines? In TCM, meridian lines are considered to be pathways are channels in the body that carry energy and each of the twelve major meridians corresponds to a specific internal organ. (6)

Swedish massage is another common form of massage therapy and many people wonder, which is better: Swedish or shiatsu massage? Well, it depends on what you are looking for. Shiatsu practitioners tend to focus on meridian lines and pressure points to get rid of any energy blockages in the body and increase overall well-being. Swedish massage also focuses on the entire body and aims to improve overall circulation as well as physical and mental health.

It definitely depends on your goals and your massage therapist, but Shiatsu Japanese massage is often considered more therapeutic while a Swedish massage is considered to be a more relaxing massage option. A Swedish massage with light to firm pressure (depending on your personal preference) will include long, smooth strokes as well as some kneading and tapping. (7)

Both Swedish massage and shiatsu massage are known to reduce stress and improve circulation so it all depends on what you prefer. You might want to give them both a try and then choose which one you prefer going forward!

Related: Massage Gun Benefits, Best Types & Do They Really Work?

Health Benefits

What are the benefits of a Shiatsu massage? There are many possible benefits of this Japanese massage therapy including:

 1. Stress Reduction

Massage therapy is generally well-known for its ability to help with stress. If you’ve had a particularly rough week, a massage might likely be at the top of your wish list by time the weekend rolls around, if not before. Shiatsu massage can be a great choice if stress relief is your goal. According to a systematic review published in the BMC Complementary and Alternative Medicine journal, “Shiatsu aims to balance, restore and maintain the body’s energy balance and prevent the build up of stress.” (8)

A case study published in 2014 has even shown that zen Shiatsu may be able to provide a practical alternative therapy option to relieve short-term as well as long-term stress levels in children with Autism Spectrum Disorder. (9) A randomized, single-blind clinical trial published in 2018 also demonstrates how addressing specific acupressure points (like what is done in Shiatsu massage), can help to decrease anxiety and the need for pain killers for women in labor. (10)

2. Pain Management

Natural pain relief? Shiatsu massage is known for helping with all kinds of pain. Research has even shown that it can help with the pain experienced by burn victims. A clinical study of 120 burn patients published in 2014 found that Shiatsu to the hands and legs of the burn patients reduced pain. In addition, the researchers conclude that Shiatsu can be recommended along with analgesics to reduce the dosage. (11)

Multiple studies have shown that acupressure, the main component of a shiatsu massage, is an effective alternative medicine that can decrease lower back pain. (10, 11) One of these studies published in the Journal of Holistic Nursing evaluated how Shiatsu massage might help 66 patients experiencing lower back pain. Over time, the study subjects experienced a significant reduction in both pain and anxiety. The researchers also note that, “Extraneous variables such as gender, age, gender of therapist, length of history with lower back pain, and medications taken for lower back pain did not alter the significant results.” (12)

3. Anxiety Relief

If you’ve ever struggled with anxiety, you probably already know how much finding healthy ways to reduce stress can really help. Massage therapy is a great therapeutic choice for stress and anxiety relief. Research has even shown that Shiatsu can help with the high levels of predictable anxiety often experienced by severe burn victims.

A study published in the World Journal of Plastic Surgery looks at the effects of Shiatsu massage on 60 burn patients with underlying pain. The anxiety levels of the patients were measured before and after massage using the Burn Specific Pain Anxiety Scale (BSPAS). The researchers conclude,”Based on our findings, 20 minutes of hand Shiatsu massage in conjunction with analgesic medications can be beneficial to control the anxiety of burn patients.” (13)

4. Improved Energy Flow

Practitioners of Shiatsu will tell you that the way this massage modality works is that it aims to improve the health of your entire body by positively affecting the body’s internal energy system. Using the TCM principles of acupressure and meridian lines, Shiatsu massage therapists apply pressure and massage the body in a very intentional way.

By stimulating these meridian lines and the acupressure points located along these lines, Shiatsu tries to accomplish its ultimate goal which is to remove blockages and encourage a healthy flow of the body’s vital energy, also known as qi or chi. (14)

History of Shiatsu Massage

Many experts say that Shiatsu evolved from anma, which is a traditional form of Japanese massage founded by Akashi Kan Ichi in 1320. (15) Even though Shiatsu is considered a form of Japanese massage, some sources say that Shiatsu got its start in China thousands of years ago. (16)

Tokujiro Namikoshi, who lived from 1905 to 2000, is often labeled as the inventor of modern Shiatsu. He developed his personal Shiatsu massage skills while helping to treat his mother’s rheumatoid arthritis. He founded the the Japan Shiatsu College around 1940 and to this day, he is remembered for making Shiatsu an independent method of treatment in Japan. Graduates of Namikoshi’s college have gone on to create other branches of Shiatsu Japanese massage, including Meridian Shiatsu, Zen Shiatsu and Hiron Shiastu. (17, 18)

Precautions

Final Thoughts

• Shiatsu is a form of Japanese massage therapy meant to encourage the body’s natural ability to heal and balance itself.
• Shiatsu massage therapists focus on the acupressure points and meridian lines which Traditional Chinese Medicine believes are so crucial to our physical as well as emotional, mental and spiritual health.
• Benefits of Shiatsu massage include stress reduction, pain management, anxiety relief and increased energy flow.
• Definitely check with your doctor before getting a Shiatsu massage if you have cancer, are pregnant, have a bleeding disorder or are currently taking medication such as blood thinners.

The post How Shiatsu Massage Reduces Both Stress & Pain appeared first on Dr. Axe.

EMDR therapy‚ which stands for Eye Movement Desensitization and Reprocessing therapy, was invented in the late 1980s by a psychologist named Francine Shapiro who was looking for a new way to treat traumatic memories and their associated symptoms. Since its creation, EMDR therapy has gained a lot of attention among mental health professionals. It’s now being recommended by organizations like the American Psychiatric Association, the World Health Organization, the International Society for Traumatic Stress Studies, and the Departments of Defense and of Veterans Affairs.

EMDR therapy was originally designed to help reduce PTSD symptoms and severe distress associated with traumatic events. But as more studies are conducted, the uses of EMDR keep growing. Who can benefit most from EMDR therapy? Anyone with PTSD, anxiety, addictions, phobias, grief, depression, obesity tied to adverse experiences, or a history of traumatic events may find relief with the help of EMDR therapy. (1) This can include victims of abuse, soldiers returning from combat, veterans, refugees, burn victims, and those struggling with substance abuse disorders.

What Is EMDR Therapy?

What exactly is Eye Movement Desensitization and Reprocessing Therapy (EMDR), and how does it work?

Another name for EMDR therapy is “rapid eye movement therapy.” While they’re not the same thing, EMDR therapy works in similar ways to hypnosis. It also has elements in common with mindfulness and meditation practices.

To practice EMDR therapy, the patient being treated does two things at the same time: they allow negative thoughts, troubling images or anxiety-provoking memories to come and go, while at the same time moving their eyes back and forth. This means that they have both an internal and external focus during sessions; they notice any emotionally disturbing thoughts coming to mind (the internal focus), while simultaneously focusing on an external stimulus (the sensations they experience while they keep moving their eyes). (2)

• During an EMDR session, the patient’s eyes may be following a therapist’s fingers as they move side to side, or an object that the therapist is holding in their hand (such as a “waving wand”). While this is going on, the patient is instructed to “let go” of trying to control their thoughts and to just “notice” them instead (much like during meditation). They may feel like their mind is “going blank” and like they are distancing themselves from disturbing thought patterns. They may also practice replacing negative thoughts with more positive and hopeful ones.
• The idea is to allow your mind to settle during EMDR so thoughts can pass without being followed. Instead of focusing on your breath, which is the focus of attention in many types of meditation, your attention remains on your eye movements/eye sensations. (3)
• It’s been found that the eye movements used in EMDR help to activate the parasympathetic nervous system, causing a calming response. While this hasn’t been proven, some also feel that EMDR also helps to “stimulate the left and ride sides (hemispheres) of your brain,” which is helpful for finding new ways to cope with disturbing memories/thoughts.

EMDR is done in phases, usually over about six to eight sessions. The specific phases that most therapists follow include:

• History taking
• Preparation
• Assessment
• Desensitization (incorporating eye movements that allow the spontaneous emergence of insights, emotions, physical sensations, and other memories)
• Instillation (which involves increasing connections to positive cognitive networks)

What type of therapy is EMDR? Is EMDR a cognitive behavioral therapy?

EMDR therapy is a form of psychotherapy that is practiced by trained medical professionals who treat patients with psychological trauma and a history of other negative life experiences.

Psychotherapy usually refers to various types of “talk therapy”— however, there’s little emphasis on talking during EMDR sessions and more on following physical sensations. In some ways, EMDR is similar to other types of conventional psychotherapy, including cognitive behavioral therapy (CBT), because it involves a patient working through past experiences and anxiety-provoking thoughts with their therapist. However, the focus on eye movements and “adaptive strategies” makes EMDR unique.

CBT and EMDR differ from one another in several ways. CBT has a focus on addressing underlying thought patterns/beliefs, while EMDR therapy aims to reduce distress and strengthen adaptive strategies related to past traumatic events. EMDR is also different from CBT because it doesn’t involve detailed descriptions of the negative event, challenging of beliefs, extended exposure to feared thoughts/behaviors, or homework for the patient to complete on their own between sessions. Some feel this makes EMDR more “accessible” and “gentle” since it doesn’t require patients to discuss past events at length.

Some therapists may choose to combine different forms of therapy when meeting with their patients — such as by incorporating EMDR into an exposure therapy, CBT, or dialectical behavior therapy (DBT) session. Other types of “external stimuli” can also be used instead of eye movements. For example, external stimuli can include hand-tapping, visualization or audio stimulation.

5 Potential Benefits of EMDR Therapy

1. Helps Reduce Anxiety, Phobias & Distress

One of the reasons that EMDR therapy for anxiety may be effective is because it desensitizes people to stress associated with negative memories and irrational fears. EMDR can help you to gain new perspective and to become more aware of what you’re perceiving as a threat. Once you can pinpoint the types of things that are causing your anxiety, you can decide if these are actually real threats or not.

The definition of desensitization is “A behavior modification technique, used especially in treating phobias, in which panic or other undesirable emotional response to a given stimulus is reduced or extinguished, especially by repeated exposure to that stimulus.” (4) In other words, desensitization refers to having diminished emotional responsiveness to something negative after being repeatedly exposed to it.

During EMDR therapy sessions, the patient brings to mind troubling thoughts/memories from the past so they can become more comfortable facing them. The more they do this, the easier it becomes to deal with the emotions (such as anxiety) that are associated with the negative thoughts. Here’s how the EMDR Institute describes this:

EMDR therapy facilitates the accessing and processing of traumatic memories and other adverse life experience to bring these to an adaptive resolution. After successful treatment with EMDR therapy, affective distress is relieved, negative beliefs are reformulated, and physiological arousal is reduced. (5)

According to an article published in The Atlantic, “Some experts think the eye movements help re-shuffle memories so that when they are stored again, they lose some of their traumatic power.” Chris Lee, a psychologist and EMDR practitioner, explained to The Atlantic that “People describe that their memories become less vivid and more distant, that they seem further in the past and harder to focus on.” (6)

2. Used To Help Treat PTSD

An area where EMDR therapy has been widely studied is in the treatment of PTSD (post traumatic stress disorder). EMDR can help people who have experienced severe forms of trauma in both childhood and adulthood. Trauma comes in many forms, and can include everything from child abuse to severe anxiety associated with military service. (7)

A 2015 review found that EMDR therapy for PTSD patients was more beneficial compared to other types of therapy in 7 out of 10 studies that were included. (8) In the majority of the studies, PTSD sufferers had a more significant reduction in distress and stress related symptoms (such as having less sweat on their skin) following EMDR therapy compared to other therapy approaches like CBT. The same review found that 12 randomized studies involving rapid eye movement therapy found that patients experienced a rapid decrease in negative emotions and/or vividness of disturbing images, and a variety of other positive memory effects. The use of rapid eye movements for PTSD has also been shown to be more helpful than other external stimuli such as beeping noises.

Another randomized controlled trial, which included 42 patients suffering from PTSD following life-threatening cardiovascular events, compared eight sessions (four weeks) of EMDR therapy to imaginal exposure therapy (which involves “concentrating on the trauma memory and repeatedly describing it in detail”). The study found that  EMDR therapy resulted in greater reductions in trauma-related symptoms, depression, and anxiety compared to imaginal exposure therapy. (9)

3. May Help Treat Obesity Tied to Traumatic Experiences

Emerging studies are showing that adults with obesity commonly deal with mental health issues that contribute to their excess weight, such as a history of childhood trauma, eating disorders or anxious-depressive disorders. This is why psychotherapy, especially cognitive behavioral therapy, has been shown to be effective for helping to treat obesity and for ongoing weight management. Psychotherapeutic approaches that are now being used to help reverse obesity include hypnosis, mindfulness, family therapy and EMDR, especially when PTSD is involved. EMDR has been shown in certain studies to better support obesity treatment over other therapy approaches when there’s a history of traumatic stress. (10)

4. Can Be Used in Treatment of Eating Disorders

EMDR has been claimed to be effective in the treatment of a wide variety of psychiatric disorders, including eating disorders like anorexia nervosa, bulimia nervosa and binge eating disorder. While EMDR is not often used alone to treat eating disorders, it seems beneficial when used in conjunction with other therapeutic and treatment approaches.

One randomized, experimental study compared the effects of EMDR therapy and standard residential eating disorder treatment (SRT) versus SRT alone among 43 women with negative body image/body dissatisfaction. They found that the women involved in SRT+EMDR reported less distress about negative body image memories and lower body dissatisfaction three months and 12 months after treatment compared to the women involved in only SRT. (11)

5. May Help Reduce Panic Attacks & Other Stress-Induced Disorders

EMDR can help treat a variety of physical symptoms that are believed to be caused by unprocessed memories of adverse experiences. There are many stress-induced physical symptoms and disorders that are “medically unexplained” but tied to negative past experiences. For example, people can deal with panic attacks, insomnia, chronic pain, muscle tension, tension headaches, and digestive issues all because of how chronic stress affects their bodies.

Studies have found that people dealing with symptoms of stress due to life events like losing a loved one or being the victim of an accident can find relief typically within three to nine EMDR therapy sessions. There’s also evidence suggesting that EMDR therapy might be useful in reducing chronic pain and comorbid symptoms like mood swings and depression when used as an add-on treatment. (12)

Related: Somatic Experiencing Therapy: How It Works & How to Do It

Where to Get EMDR Therapy

Because EMDR is a mental health intervention, you should visit a trained and licensed mental health clinician in order to begin. You can find a therapist in your area who offers EMDR therapy by visiting the EMDR Therapist Network website, The EMDR International Association website, or the Psychology Today website.

It can also be helpful to ask your primary care doctor for a recommendation/referral, or speak with your therapist about a recommendation if you currently visit one. Additionally, there are now many EMDR programs and videos available for free on the internet; however, the effectiveness of these has not been studied, so there is no guarantee that they will offer any lasting benefits. If you want to practice EMDR at home, it’s best to first visit a therapist and/or enroll in an online EMDR program such as the Virtual EMDR Program or the EMDR for Addiction Program.

To notice any lasting benefits from EMDR and other forms of therapy, most patients will need to visit a therapist at least several times (typically about six to eight times) for 50–90 minutes per session. Insurance does not always cover therapy, which can make affording it very challenging for those who need it most. One study conducted found that 100 percent of single-trauma victims and 77 percent of multiple-trauma victims no longer had PTSD symptoms after an average of six 50-minute EMDR therapy sessions. (13)

How much is EMDR treatment? This depends on your exact insurance plan and the therapist you see. While there’s mounds of evidence that EMDR and other conventional forms of psychotherapy offer real benefits to a patients dealing with a range of mental health issues, unfortunately, visiting a therapist can often be very expensive. It’s recommended that you call your insurance provider ahead of time to discuss your plan’s coverage. If you have to pay out-of-pocket, the cost of EMDR sessions can vary widely depending on your specific location and therapist. It can cost between $100–$200 per session (or possibly more) if your insurance does not cover any of the cost.

Precautions

Are there any EMDR therapy side effects you should be aware of? Studies haven’t shown that EMDR therapy side effects are any different than those that might be experienced during other types of psychotherapy. For example, some patients may initially feel more upset or anxious when starting therapy, due to having to face painful and traumatic memories that have been pushed away and denied (sometimes for many years). But with practice these feelings usually improve and typically you start feeling calmer and clear-headed within several weeks or months.

That being said, if you’re suffering from severe anxiety or depression, it’s best to start EMDR under the guidance of a mental health professional. A therapist or social worker can help you work through grief, regret, fear and anger that may come to the surface when you first start EMDR.

Final Thoughts

• EMDR therapy stands for Eye Movement Desensitization and Reprocessing Therapy. Another name for EMDR is Rapid Eye Movement therapy.
• EMDR therapy is a form of psychotherapy that is practiced by trained medical professionals who treat patients with psychological trauma and a history of other negative life experiences.
• During EMDR therapy sessions, the patient being treated allows negative thoughts, troubling images or anxiety-provoking memories to come and go, while at the same time moving their eyes back and forth. They try to let their mind go blank and distance themselves from troubling thoughts, while keeping their focus on the physical sensations of moving their eyes.
• Benefits of EMDR can include treating: anxiety and symptoms of distress, PTSD, obesity, eating disorders, panic attacks, depression and many other symptoms caused by chronic stress.

Read Next:  5 Emotional Freedom Technique or EFT Tapping Benefits for Stress, Pain & More

The post EMDR Therapy for Anxiety, PTSD and More: 5 Potential Benefits appeared first on Dr. Axe.

More than 550,000 whole-body cryotherapy sessions have been performed around the world since 2011. (1) Cryotherapy has become an increasingly trendy “therapy” in recent years in the alternative healthcare space. Even well-known celebrities and athletes, like LeBron James and Shaquille O’Neal, have reported using cryotherapy to support exercise recovery and performance.

While cryotherapy might seem like a novel and exciting concept, the use of very cold temperatures to reduce pain, support healing and elevate moods is actually nothing new. People all over the world have used cold packs and ice baths to promote healing for hundreds of years.

What are the health benefits of cryotherapy (also called whole-body cryotherapy or simply WBC) according to the latest research? There’s some evidence that cryotherapy has anti-inflammatory, anti-analgesic, and antioxidant effects. However study results have been mixed overall, since not every study has found that cryotherapy is any better than rest and stretching for decreasing symptoms like muscle, bone and joint pain, fatigue and soreness.

It’s important to point out that the Food and Drug Administration (FDA) does not currently regulate the use of cryotherapy offered by“cryotherapists” at cryotherapy centers, nor does it recognize any of its medical benefits. This means that if you do choose to try cryotherapy, be aware that there are some potential risks involved.

What Is Cryotherapy?

Cryotherapy is a type of treatment that involves exposure to extremely cold air. One definition of cryotherapy is “A technique that uses an extremely cold liquid or instrument to freeze and destroy abnormal skin cells that require removal.” (2) The extreme cold comes from liquid nitrogen or argon gas.

What is the point of cryotherapy? While not all of these benefits have been proven in studies, proponents of cryotherapy tell us that potential benefits of cryotherapy can include:

• Reduced inflammation
• Help with pain reduction and relieving muscle soreness
• Improved recovery from exercise injuries, impact or trauma
• Mood enhancement
• Increases in energy
• Help with weight loss and fat-burning
• Reductions in symptoms of osteoarthritis, osteoporosis, multiple sclerosis and rheumatoid arthritis
• Decreased asthma symptoms
• Increased libido

Even though it’s possible that some may experience improvements in their health following cryotherapy session, this has not been proven in many studies and is still widely disputed by some experts. In fact, according to a 2015 Cochrane review that included results from four laboratory-based randomised controlled trials that focused on the effects of whole-body cryotherapy, there is “insufficient evidence” that cryotherapy helps to treat symptoms like pain and soreness. (3)

The same review stated that studies included has also not been able to show that cryotherapy does in fact improve recovery times in athletes when compared with rest.  On a positive note, the Cochrane review did found that in one study participants reported improved “well-being” and less tiredness after cryotherapy following exercise. They also found there were no reports of adverse events in any of the four studies.