Keep a Mind-Body Journal for Health and Healing

How would you like to understand, once and for all, the relationship between what you're eating and how you feel? Keep a mind-body food journal. It's a powerful way to gain insight into eating habits and the impact of food choices on your mental and physical wellbeing. A mind-body food journal is different from a "diet diary" because the intention is different: it's not just about the fit of your jeans, it's about how food fits your life and your lifestyle.

Too often we eat mindlessly - on the run, watching television, behind the computer. A mind-body food journal helps create clarity between what we choose and how we feel. It leads the way to improved choices and - because food is medicine - supports total mind-body health and healing.

Start your journal today. Track your eating habits for a few weekdays and at least one weekend day. Do this for at least two weeks.

What to Track in a Mind-Body Food Journal

Food Factors

• When did you eat?
• What did you eat?
• How much did you eat?
• Why did you eat?
• How did you feel after eating?

Mind Factors

• What was your overall mood before and after eating?
• Did you have headaches, or mental/emotional fatigue?

Body Factors

• What did you notice about your body before and after eating?
• Social & Environmental Factors
• Who were you with for the meal?
• Did you eat hurriedly or calmly?
• Were you doing another activity while eating?

Review your journal at the end of each day and summarize your habits. Note the key factors for why you chose to eat the way you did, what was going on, how you felt and if there were any physical symptoms. You and Dr. Bossio can use this information to help make healthier food choices.

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References

Homeopathy: Finding the Cure in the Cause

Like cures like. That's the concept behind homeopathy, a centuries-old system that stimulates the body's innate healing ability. In 1796, Samuel Hahnemann, M.D. observed that Cinchona Bark, a medicinal plant used by native people in South America to treat malaria, could also cause the symptoms of malaria in healthy people. After testing the theory on himself, he continued his research, establishing the "dynamic" effect of a homeopathic substance: The less potent the disease-causing agent in the remedy, the better it stimulated the healing process and with fewer side effects.

Whether you have an acute illness, such as a cold or flu, or a chronic illness, such as thyroid disease, homeopathy can play an essential role in your wellness. Within the homeopathic model, as in most holistic approaches to health, illness is believed to be caused by imbalance within a person. Employing the system of "like cures like" -- often along with other therapies -- balance is restored; the body begins to function as it should and the symptoms of disease go away.

A homeopathic or naturopathic physician will conduct an extensive interview with a patient, identify potential remedies, and closely monitor a patient's progress until the person is well. During treatment, symptoms may come and go as the body heals. While it's a very safe therapy, it's important to work with a practitioner, such as Dr. Bossio, who has been fully trained in order to achieve the best results possible.

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References

When Life Heats Up, Chill out with Yoga

If daily hassles, constantly chiming cell phones, and past-due deadlines have you at the boiling point, simmer down to the yoga mat and find a little peace of mind.
A mind-body practice, Yoga combines physical poses (postures) called asanas, simple breathing exercises and guided meditation. Anyone can practice yoga and experience the health-enhancing benefits:

• Reduce blood pressure
• Lower resting heart rate (so the heart works more efficiently)
• Promote mental alertness
• Better manage symptoms of anxiety and depression
• Improve muscle tension associated with stress and chronic health conditions

There are many 'styles' of Yoga for you to try. Styles vary in how many and the intensity of how the poses are performed; some styles are more intense (Bikram, Power, Iyengar) and others more restorative (Kundalini, Ashtanga). All yoga styles originate from Hatha Yoga, which was developed in India about 5,000 years ago. Hatha Yoga is a good choice for managing stress and chronic health concerns. It also is ideal for beginners.

A yoga class begins with breathing exercises and gentle movements to clear the mind and limber the body for the "active postures." Next, you'll move through a series of poses (standing, seated, and lying down). During class an instructor may use the ancient Sanskrit (Hindu) names and the American names for poses, e.g., Mountain Pose (Tadasana) or Triangle Pose (Trikanasana). A certified instructor helps participants modify poses to suit their unique needs.

The focus of practicing yoga is not on how long or how perfectly you perform the pose. Nor is it competitive-so no making comparisons or judgments of self and others. Yoga is all about letting go of your mental chatter by focusing on the breath and allowing it to guide your body into a calm, centered state.

Yoga class concludes with a guided meditation or relaxation exercise. This may help you learn to be more mindful and aware of yourself in any moment of your day, not just the time you spend on the yoga mat.

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References

Massage Supports Your Body's Natural Detox

Your body's innate detox system can get sluggish for a variety of reasons such as lack of regular exercise, too little fluids or fiber in your diet, frequent colds, or high stress. A massage can rev-up your body's natural detox process.

During massage therapy, the rhythmic strokes and pressure applied to muscles, tissues, and organs stimulates the circulatory system. When pressure is applied to body tissues, toxins are released from in between the muscle fibers and cells. Toxins are carried into circulation throughout the body and eliminated in a variety of ways.

The increase in circulation during massage positively affects other systems and organs in your body. Massage helps move oxygen-rich blood and nutrients into your organs, especially the kidneys and the liver. Massage also facilitates relaxed, deep breathing-another important way in which the body naturally detoxes.

Working in tandem with the circulatory system is the lymphatic system, which carries immune cells throughout the body to help defend against infection. The lymph system doesn't have a big central pump like the heart to keep things moving. Instead, it relies on gravity, exercise, breathing and massage to work efficiently.

If you're not feeling your best or haven't been as good about your diet and exercise routine lately, a massage can help you detox, and get back in balance-naturally.

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References

The Power of Breath: Lower Blood Pressure, Reduce Stress

When you don't manage stress effectively you place an unnecessary burden on the one muscle that keeps you alive: the heart. When you're stressed, your body goes into "fight or flight" response. The brain releases hormones that cause your heart to pump faster, thicken your blood, and raise blood pressure. If you constantly experience this stress response, it eventually changes the way the heart and blood system function--putting you at risk for heart disease.

There's a "cure" you can use anytime, anywhere to change the way you respond to stress and actually lower blood pressure and protect your heart from the deadly grip of stress. Cardiologist, Dr. John Kennedy, developed 'The 15 Minute Heart Cure'--a set of simple breathing techniques that creates a connection between the heart and brain. This method helps you calm down, reenergize, and protects your heart all at the same time.
To get the most out of using this technique, try to do it at the same time each day.

B in B-R-E-A-T-H-E = Beginning. Begin in a quiet space where you won't be interrupted for 15-minutes. Begin with a positive attitude. View this time as a gift to your health. Seated in a comfortable position, try to clear all thoughts and bring focus to the your breath, slowly inhaling through the nose and exhaling through the mouth.

R in B-R-E-A-T-H-E = Relaxation. Relaxation brought about by this technique creates changes in brain waves and the rhythm of your heart. Visualize yourself walking on a 'path to relaxation', perhaps a beautiful hiking path. With each step, you become more and more relaxed.

E in B-R-E-A-T-H-E = Envision. Walt Disney, Steve Jobs and Deepak Chopra are called visionaries for good reason. Research shows envisioning is an important part of achieving a goal-be it a story, a revolutionary digital device, or a new paradigm in medicine. Imagine your heart as powerful and strong. Research also shows that imagery can lower your heart rate, lower blood pressure, and strengthen your immune system.

A in B-R-E-A-T-H-E = Apply. In Dr. Kennedy's book, there are heart-healing images and metaphors for you to apply during your 15-minute practice and during stressful moments. Tapping into the imagery, even from memory, can help break the cycle of stress in the moment it is happening.

T in B-R-E-A-T-H-E = Treatment. Your time spent with this technique is no different than taking time for a spa-treatment. See this time as a 15-minute oasis that you create.

H in B-R-E-A-T-H-E = Heal. This technique will strengthen neural networks that connect your heart and brain so that your body easily shifts from stress response to relaxation response. Healing is more likely to occur in a relaxed state, bringing more oxygen into muscles, lowering pulse rate and blood pressure, and enhancing immune response.

E in B-R-E-A-T-H-E = End. After 15-minutes of mindful focus on the breath and heart-healing imagery, you will feel deeply relaxed and energized and revitalized. As you end your session, quietly notice your surroundings and visualize how you can use the technique throughout your day.

See the Resources list for more detailed instructions and information about the book and the app.

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References

Meditate: It Does a Brain Good!

Amazing changes happen to mind and body when you meditate. During meditation, there is a physiological shift called 'the relaxation response' (RR). This response is exactly opposite the stress response that so many of us have a hard time avoiding in our daily lives. You may think you have lots of ways to relax-sleeping, watching TV, reading-but these activities do not produce the same physiological changes that happen when you meditate.

In addition to changes in brain waves, heart rate and respiration rate, meditation results in disengaging from the thinking process. You become a detached observer of the clutter that fills your mind and learn to let go of it all, one breath, one moment at time. Your troubles won't magically disappear, but your perspective about them will shift, even if you meditate just a few days a week.

How does Meditation work?
When you are stressed, your body releases hormones that can have a negative effect on your health. Research shows having stress hormones (e.g., cortisol) circulating through your body for prolonged periods is associated with certain diseases. Meditation brings about the RR and reduces the levels of stress hormones. Now, your immune system is better able protect you from illness, recover quickly, and restore optimal wellbeing.

What can Meditation Do For You? Alot!

• Reduces tension-related pain
• Strengthens the immune system
• Improves quality of sleep
• Strengthens neural pathways
• Improves emotional stability
• Enhances creativity
• Boosts brain chemicals associated with mood, memory and learning

Start a Meditation Practice
Begin with 5 minutes a day and progress to 20 minutes at least 3-4 times a week. Use sounds of nature, music, a candle, or a guided imagery to help you get started. Meditation is often done seated or lying down. Use cushions or a chair to support your posture. Eyes closed or open is up to you.  You'll soon discover that meditation is a state of mind involving awareness and acceptance, that you can do in the midst of any activity.

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References

Alleviate Congestion with Magic Socks

You'd probably never guess that a pair of wet socks could pull congestion from your head and stimulate your immune system. Sounds like hocus-pocus promoted by a traveling charlatan, right?

Historically, this hydrotherapy was called "Wet Sock Therapy." At some point, a marketing savvy naturopath explained to young patients that the overnight drying of the socks was a "healing magic trick" and the name quickly evolved into "Magic Socks." Kids love it and it actually does work like magic to arrest the onset of mild colds and flus. Here's how:

When covered (insulated) with wool, damp socks draw congestion from the head and work overnight to stimulate systemic circulation. This treatment reflexively decreases congestion in the upper respiratory passages, head, and throat.

The socks will dry overnight as the body brings warm, fresh blood to the feet. This, in turn, invigorates the immune system and helps fend off acute illness. Magic Socks can be used nightly when any concern exists about the onset of an acute infection or illness and with any ongoing insomnia.

For best results repeat treatment for three nights in a row or as instructed by Dr. Bossio. Do not use this therapy with any condition that has resulted in loss of sensation or circulation to the feet unless first consulting with Dr. Bossio.

Make a Pair of Magic (Wet) Socks

1. Before bed, wet a pair of thin, cotton anklets in cold water.
2. Wring out excess water and place in the freezer for 5-10 minutes.
3. Put the socks on your feet.
4. Pull a pair of heavy wool socks over the anklets and climb into bed.
5. Cover well; sleep all night with the socks on.

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References

Reflexology for Thyroid Health

Reflexology is a gentle, complementary and alternative medical (CAM) therapy in which pressure is placed along reflex points on the feet, lower leg, hands, face, or ears. A Reflex Map identifies various reflex points and corresponding regions or systems throughout the body. A certified reflexologist uses specific patterns of touch and pressure to stimulate these points.

The theory that underlies reflexology is that stimulation of the reflex points opens the flow of energy (referred to as Life Force or Chi) and nutrients throughout the body. It is believed that reflexology taps into the body's natural healing process by enhancing the functioning of the lymphatic system (a major part of the immune system), which helps move fluids and waste products from within the tissues into the circulatory system, ultimately for excretion from the body.

Generally, reflexology is suitable for everyone, from newborn babies to those receiving end of life care. A reflexologist tailors each session to the individual, taking into account both physical and emotional factors that might be affecting you. Reflexologists aim to work alongside both allopathic and holistic healthcare practitioners to promote well-being for their clients.

CAM researchers have investigated reflexology for a variety of health conditions, such as breast cancer, diabetes, anxiety, back pain, menstrual issues, post-operative recovery, chronic fatigue, and thyroid dysfunction. The premise for treating thyroid conditions with reflexology is that opening the energy flow through the thyroid gland can balance both hyperthyroid and hypothyroid conditions by supporting the gland in regulating homeostasis, the body's ideal state of equilibrium. In some studies of thyroid goiter or cancer, reflexology reduced pain and promoted relaxation, which can boost healing.

While there have been promising results in many case studies (of just one person or a small group), there is still a need for further research to definitively indicate the effectiveness of reflexology for treating illness.

Resources

• Reflexology Association of America. "Reflexology USA"
• Reflexology Research. "Reflexology for Thyroid." Accessed May 2015.
• Reflexology Research Project Presents."Reflexology Research"

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Summer Skin Wraps

Skin wrapping is the process of applying potent substances to the skin that are healing and nourishing. Sometimes a wrap is used to hold these healing salves next to the skin and keep them slightly moist for optimal absorption. They can be especially useful for anti-aging skin care regimes, and for healing sunburns and sun damage. To heal a sunburn, add in fresh extracts of cucumber and aloe. Research shows that both contain phytonutrients that help heal the skin, reduce inflammation, are rich antioxidants, and have cancer-fighting properties. They are very moisturizing and cooling to the skin as well. Use a cool wrap made from 100% cotton to help sooth the skin. 

Cucumber Aloe Skin Wrap Recipe

• 1/2 cucumber
• 3 pieces of fresh aloe vera.

Coarsely chop the cucumber and use a blender to make it into a smooth mass. Put the mass in a strainer to get rid of excess water. Remove the meat from the aloe vera and rinse it under running water (the yellow juice in aloe vera will be itchy on your skin so it needs to be washed off). Place the aloe meat in the blender and blend until smooth. Mix the cucumber and aloe together in a bowl to form a paste. Apply the paste to your skin and lightly wrap with a cool cotton cloth. Replace wrap every 5 minutes once the skin begins to warm up. This helps to keep the body cool, and keeps the sunburn from being aggravated by a buildup of excess heat. 

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Oil Pulling

Oil pulling, also known as "kavala" or "gundusha," is an ancient Ayurvedic dental technique that involves swishing a tablespoon of oil in your mouth on an empty stomach for around 20 minutes. This action is believed to draw out toxins in your body, primarily to improve oral health, but also to improve your overall health.

It may be an ancient health practice, but it is getting the attention of modern science. Recent studies show that oil pulling helps heal gingivitis, control plaque, and reduce microorganisms that cause bad breath. How? In a recent WebMD article, Jessica T. Emery, DMD, explains, "Most microorganisms inhabiting the mouth consist of a single cell. Cells are covered with a lipid, or fatty, membrane, which is the cell's skin. When these cells come into contact with oil, a fat, they naturally adhere to each other."

Incorporate Oil Pulling into Your Dental Health Routine. Oil pulling traditionally has used sesame oil, but sunflower and coconut oil are very good to use. Coconut oil in particular has the extra benefit of containing antimicrobial agents. It may also be more palatable for some people.

Start with five minutes a day; build up to 20 minutes daily. Swishing with oil is an unusual sensation--it will take some time to get used to it. Start with five minutes of daily swishing and increase by five minutes, over a few weeks.

Use small amounts of oil. You don't need a big mouthful for oil pulling to be beneficial. If you find you are swallowing oil (which you should not do), then spit it out and use a smaller amount.

Continue routine dental care. Oil pulling should not replace routine dental hygiene. Continue to brush, floss, and use mouthwash daily.

Resources

• Singh, A., and B. Purohit. "Tooth Brushing, Oil Pulling, and Tissue Regeneration: A Review of Holistic Approaches to Oral Health." Journal of Ayurveda and Integrative Medicine 2, no. 2 (April 2011): 64-68. doi:10.4103/0975-9476.82525.
• WebMD. "Should You Try Oil Pulling?" Reviewed June 4, 2014.

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Colonic Irrigation

Colonic irrigation, also known as "colon hydrotherapy," is the use of clean, temperature- and pressure-regulated water to flush out the lower intestines. This gentle flushing can aid in the elimination of toxin-containing waste in the colon, and relieve constipation by reestablishing regular bowel movements.

While the use of enemas is ancient, this particular therapy dates back to the early 1900s and has a long history of clinical evidence from physicians who routinely saw the difference it made in their patients' symptoms. It is also surrounded in controversy, as many alternative healers make wild and fantastical claims of its benefits.

Colon hydrotherapy is so gentle and effective that it is frequently used as an alternative to oral laxatives before a colonoscopy. In addition, this therapy is used to treat people who suffer from fecal incontinence, children with chronic constipation, and those diagnosed with multiple sclerosis. Finally, it is used to relieve the multitude of physical and emotional symptoms that frequently accompany chronic constipation, poor elimination, and various bowel diseases such as IBS.

As with any health procedure, it is important to work with a trained and certified colon hydrotherapist. When this procedure is done by a trained professional with proper equipment, the rate of adverse reactions is extremely low. This is a helpful and scientifically supported therapy used by all different types of physicians around the world.

Resource for finding a certified therapist:
http://www.i-act.org/IACTSearch.HTM

Resources

• Christensen, P., and K. Krogh. "Transanal Irrigation for Disordered Defecation: A Systematic Review." Abstract. Scandinavian Journal of Gastroenterology 45, no. 5 (May 2010).
• Mooventhan, A., and N.L. Nivethitha. "Scientific Evidence-based Effects of Hydrotherapy on Various Systems of the Body." Abstract. North American Journal of Medical Sciences 6, no. 5 (May 2014):199-209. 
• Pizzorno, J., and M. Murray, eds. Textbook of Natural Medicine. Seattle: John Bastyr College of Naturopathic Medicine: 1985.
• Preziosi, G., et al. "Transanal Irrigation for Bowel Symptoms in Patients with Multiple Sclerosis." Abstract. Diseases of the Colon and Rectum 55, no. 10 (October 2012).
• Richards, D.G., D.L. McMillin, E.A. Mein, and C.D. Nelson. "Colonic Irrigations: A Review of the Historical Controversy and the Potential for Adverse Effects." Journal of Alternative and Complementary Medicine 12, no. 4 (May 2006): 389-93.

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Hydrotherapy at Home

Water is commonly employed to affect the human body using hot baths to relax muscles or ice packs to reduce swelling. In holistic medicine, water is also used as a healing modality to restore proper blood flow and ultimately restore the health of the blood and the whole person. Water is a miraculous substance because it can carry great amounts of energy and heat. It conducts heat to and from a living system and can conform itself to any shape. The use of water to restore health is commonly referred to as hydrotherapy.
 
Hydrotherapy can be performed in many ways, but essentially it causes tissues to relax (heat) and then contract (cold), thereby moving stagnated blood and immune components, releasing toxins, easing stress, and flooding tissues with nutrients. There are many other types of hydrotherapy, such as alternating heat and cold packs, alternating hot and cold soaks on specific parts of the body, poultices, compresses, and constitutional hydrotherapy (typically done by doctor or trained staff). One powerful form of hydrotherapy you can do at home is bathing.
 
Bathing is an ancient human tradition and has been used to restore and maintain health in many cultures around the world. The key to getting the most healing effect of a bath is to make sure to use a cool/cold rinse afterward. What can you add to boost the healing effects of bathing? Try adding minerals with Epsom, Himalayan, or sea salt and/or essential oils such as peppermint or lavender.  You can even add in colloidal oatmeal to soothe and nourish the skin.
 
Try This at Home
 
Fill your tub as full as you can with water at 93-96­°F, add your favorite salts or herbs, and soak for 15-20 minutes. Lightly scrub the skin with a face cloth while soaking to increase circulation of the blood to the skin surface. At the end, stand and rinse with cold water, either poured from a pitcher or from the shower.
 
Resources

• Boyle, W., and A. Saine. Lectures in Naturopathic Hydrotherapy. East Palestine, Ohio: Buckeye Naturopathic Press: 1988.
• Metcalfe, R. Sanitas Sanitatum et Omnia Sanitas. Vol. 1. London: Co-operative Printing Company: 1877.
• Rausse, J. H., and C. H. Meeker. The Water-Cure, Applied to Every Known Disease with an Appendix, Containing a Water Diet and Rules for Bathing. New York: Fowlers and Wells: 1850.

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Shedding Light on Phototherapy

Phototherapy, or light therapy, has shown promise in treating eczema, reducing itching skin, guarding against inflammation, increasing bacterial defenses in the skin, and increasing vitamin D production. It's also a unique therapy for treating Seasonal Affective Disorder. Phototherapy provides the body with the additional light it needs to stimulate the brain activity that controls circadian rhythms. Research suggests that the benefits may be heightened by undergoing light treatment as soon after waking up as possible. The therapy, which can be done in a clinical setting or at home using a special light box, may actually be as beneficial - or more so - than antidepressants. Symptoms typically improve within two weeks to two months of steady treatment.

How It Works
Phototherapy uses a light box to emit specific wavelengths of light, imitating sunlight, but avoiding exposure to harmful UVA rays. Generally, phototherapy light boxes provide 10,000 lux ("lux" is a measure of light intensity), which is roughly 100 times brighter than typical indoor lighting, but not as bright as a sunny day, which can clock in at 50,000 lux or more. Recent advances in light therapy include using light boxes that simulate sunrise, gradually increasing in intensity from darkness up to 300 lux. Another new therapy uses lower-intensity blue light, which has a more powerful effect on the retina than white light, tricking the brain into thinking it's brighter than it is.

Risks
However, phototherapy is not without risks. It can cause burns, increase signs of aging, and increase the risk of skin cancers if used regularly over long periods of time, or if administered using subpar equipment. Before investing time and money on phototherapy, discuss your concerns and needs with Dr. Bossio. He or she will be able to make a diagnosis and prescribe an individualized treatment plan for brightening your winter.

Because the FDA does not regulate light boxes, be sure to discuss your equipment options with Dr. Bossio, or phototherapy professional, before purchasing a light box. For more information on phototherapy, visit the American Psychological Association, the American Osteopathic College of Dermatology or the National Eczema Association.

Resources

• American Psychological Association. "Bright Lights, Big Relief." June 26, 2006.
• Miller, M. "Seasonal Affective Disorder: Bring on the Light." Harvard Health Blog, Harvard Health Publications, December 21, 2012.
• National Eczema Association. "Phototherapy." Accessed January 2015.

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Walking for Health

Walking is one of the things that distinguishes man from all other animals, and some 2,400 years ago, Hippocrates even referred to walking as man's best medicine. Modern research has shown that walking, which is considered moderate exercise, is highly beneficial for overall health and carries less risk of injury than intense aerobic exercises such as running. In fact, research shows that walking may reduce the risk of cardiovascular events by some 31% in both men and women. Such protection has been shown at distances of just 5½ miles per week and at a pace as casual as about 2 miles per hour. Of course, walking longer distances, walking at a faster pace, or both will enhance cardiac protection. Studies have also shown that walking can lower the risk of cardiac diseases, heart attack, stroke and even death, in both men and women. Better still, for people already suffering from heart disease, research has shown that walking for 30 minutes, three times a week, can help reduce the risk of death from heart disease by 26%. And walking is multi-purpose! It helps improve cholesterol, blood pressure, vascular stiffness and inflammation, and mental stress, in addition to helping protect against dementia, depression, diabetes, obesity, colon cancer and even erectile dysfunction.
 
Walking is one exercise that is easier to integrate into your daily lifestyle than you may think. Depending on your living situation, you can walk to work and to the store, or any other nearby destination.  For many of us, however, driving is an unavoidable part of everyday life.  If you must drive, park farther away than you normally would and walk to your destination. You can also break up your day and benefit your health with a short walk at lunchtime.
 
When you first start walking for health, you may want to keep track of your distance. Pedometers are an easy step-tracking product that range in price based on the bells and whistles they include. In general, begin with routes that are well within your distance range and begin at a modest pace for you. As your fitness level increases, you'll be able to extend your distances and increase your speed, and even add in challenges such as hilled terrain and timed interval training. To stay motivated, walk with a friend, listen to music, podcasts or even books on tape - anything to help you feel like you're using your time wisely, and not sacrificing one activity for another. As a rough guide, the current standards suggest able-bodied adults complete moderate exercise for at least 30 minutes, five days per week, compared to intense exercise for 20 minutes, three days per week. As with any new exercise plan, you should consult Dr. Bossio before beginning.

Resources

Walking: Your steps to health. Harvard Health Publications. Harvard Medical School.

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Flower Essence Therapy

Developed in the 1930s by Dr. Edward Bach, a bacteriologist and homeopathic doctor, flower essence therapy assumes that the body is comprised of subtle energies that can be affected by the essence of botanicals. Flower essence therapy involves ingesting a substance that is physically dilute but energetically active. Prepared from a solar infusion of fresh blossoms, flower essence therapy may be helpful in treating a number of ailments and imbalances, and may even serve to expand your awareness and enthusiasm for life. To begin this therapy, a practitioner will assess your physical, emotional, mental and spiritual states and determine which of the 38 flower remedies may be most beneficial for treating your current troubles. While the remedy assignment varies from person to person and can change just as life does, the most common recommendation is a regimen of four drops of flower essence four times daily over the course of one to several months. Essences can either be added to drinking water or placed directly on the tongue. While you can explore the different flower essences and their usual uses, it is a good idea to consult Dr. Bossio before beginning flower essence therapy.

Resources

Flower Essence Therapy in the Treatment of Major Depression: Preliminary Findings. Jeffery R. Cram, PhD
http://www.wholistichealingresearch.com/11Cram.html

Ease Stress with Flower-essence Therapy. Elizabeth Barker. Natural Health.
http://www.naturalhealthmag.com/health/ease-stress-flower-essence-therapy

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At Home Enemas

Enemas have been used for centuries to cleanse the colon. Simply an injection of liquid via the anus, enemas may help relieve constipation, gas and bloating, cleanse the colon and reduce the body's toxic load. While the idea of giving yourself an at-home enema may seem like a daunting and uncomfortable task, it's actually a very simple process that often feels more awkward than uncomfortable. Enema solutions can help with a variety of symptoms, using one of a variety of recipes.

• Aloe vera enemas: soothe and heal hemorrhoids and IBS.
• Burdock root enemas: help remove calcium deposits, improving function of kidneys and bladder.
• Catnip enemas: ease pain and cramping.
• Slippery elm enemas: help correct both constipation and diarrhea, as well as help heal hemorrhoids and inflammatory conditions of the bowel.
• Coffee enemas are highly regarded for their use in detoxifying the liver, intestinal walls and colon, and encouraging the release of toxic bile from the system.
• Epsom salt enemas: increase the amount of water in the intestine and colon, stimulating a more thorough cleansing of the intestinal tract.
• Lemon juice enemas: help rid the colon of excess feces and balance pH levels in the colon.
• Salt water enemas: most comfortable and easiest for first time users.

Getting Started:

No matter which solution you choose, you'll need to do a few things to get started.
 
1. Your enema toolbox should include an enema bag with a clamp on the end of the tube to help control the flow and to prevent fluid from leaking out. You'll also want to make sure that the rectal tube is smooth, so as to avoid damage to the rectal lining.

2. You should be near a toilet and near a place to hang the enema bag, such as as a door handle or towel bar positioned between 1.5 and 3 feet above the floor.

3. Lay a few old towels and a pillow on the floor for comfort and cleanliness.

4. Heat your enema solution to between 98 and 104 F (37 to 40 C).

5. Ensure the tubing on your enema bag is secure, close the clamp and fill the bag with the warmed solution.

6. With your enema tools in place, lie down on your left side, with left leg straight and bend your right knee toward your chest, resting it on the floor. This will allow for the best reach and easiest enema application.

7. Before beginning, make sure there is no air in the tubing, then test the flow of the solution for a steady stream.

8. Lubricate the nozzle and your anus using a natural oil, then insert the nozzle a few inches into your anus, unclamp the tube and relax. If the solution doesn't start to flow, you may have inserted the nozzle a bit too far.

9. When you have finished emptying the enema or have taken in as much solution that you can comfortably hold, remove the nozzle and continue to lie on the floor, slightly clenching your anus to keep solution from leaking and try to hold the enema for 10 to 15 minutes.

10. Massage your abdomen in a counter-clockwise direction to assist the water to flow into the entire colon. When you're ready to evacuate, get up and move to the toilet. You'll want to stay close to a toilet for the next 30 to 60 minutes, as evacuating happens in stages.

11. After your enema, clean and sanitize your enema equipment thoroughly by boiling. Hang the bag and tubes to dry and never store enema equipment while it's still wet as it could grow mold. It is also important to reserve your enema equipment for your personal use only and never share it with anyone else.

As easy as at-home enemas are, it is not something that should be done when you have a list of things to accomplish during the same day. You'll want to rest after your enema, drink plenty of hydrating fluids and maintain a diet of light meals that include nourishing, cooked foods, such as steamed vegetables, for the rest of the day. For general maintenance and colon health it is recommended that you give yourself an enema once a month. And although enemas are generally safe and complications are very rare in healthy adults, it is still recommended that you discuss appropriate enema solutions, precautions and even procedures with Dr. Bossio before trying this at home.

Resources

Photo credit. Free Digital Photos.
http://www.freedigitalphotos.net/images/barium-enema-of-a-man-show-the-normal-cecum-photo-p250560.

Lindlahr, Henry, and Victor Hugo Lindlahr. 1931. The practice of nature cure. New York city: The Nature cure library, Inc.

"Colonic Enemas - A Naturopathic Treatment". 1998. TOWNSEND LETTER FOR DOCTORS AND PATIENTS. (180): 100.

7 Natural Enema Solutions You Can Use at Home. Flowing Free.
http://flowingfree.org/7-natural-enema-solutions-you-can-use-at-home/.

Herbal Enemas for a Happy and Healthy Colon. Flowing Free.
http://flowingfree.org/herbal-enemas-for-a-happy-and-healthy-colon/.

Everything you ever wanted to know about giving yourself an enema and were afraid to ask. Flowing Free.
http://flowingfree.org/everything-you-ever-wanted-to-know-about-giving-yourself-an-enema-and-were-afraid-to-ask/.

Image Attribution: Praisaeng/shutterstock.com

The Flu Vaccine and Your Family

In preparation for flu season, conventional methods of dealing with the virus are beginning to hit the market. The most notable and one of the most controversial is the flu vaccine. Every year, a new vaccine is formulated with 3 strains of flu viruses that researchers have determined are to be the most prevalent. The Center for Disease Control recommends that everyone over the age of 6 receive a flu shot, but especially the elderly, those with chronic illnesses, and those with a weakened immune system.

But is the flu vaccine really right for your family? The CDC says the vaccine doesn't work in every case. In fact, there are two factors that determine its effectiveness. First, a person's state of health is a factor. Those with healthy immune systems will respond better to the vaccine. Second, its effectiveness is also determined by what strains of the virus are included in the formulation. The flu vaccine targets only the three most prevalent strains of flu but there are actually many other types of viruses that circulate during flu season that can bring on similar symptoms. So depending on how healthy you are and what viruses circulate in your area, the CDC states, "it's possible that no benefit from flu vaccination may be observed." In addition, very few studies have been conducted of the safety of flu vaccines as new formulas are developed. In fact, there are disturbing reports of adverse effects of flu vaccines, especially for pregnant women. Also, very few longitudinal studies been conducted to determine the long-term effect of vaccine use. Essentially, the fact is that our public health policy has embraced a form of flu prevention that they cannot guarantee is safe or effective.

That's why Naturopathic Medicine focuses on strengthening the body's immune system as a standard flu prevention method. Naturopathic Doctors know that boosting a person's health is the single most effective way to prevent disease in the body. Not only is it safe to enhance the body's immunity, but it is an effective method for preventing infection from ALL the viruses that circulate during flu season, not just the three most common. That's why, unlike the advocates of flu vaccines, Naturopathic Doctors can guarantee that immune-boosting preventive medicine is both safe and effective for every member of your family. There are also no negative side effects, and the positive side effects include having more energy and feeling better in general.

Whatever you decide to do for your family, everyone can benefit from the following tips to fight the flu naturally:

•  Basic Hygiene.  Wash hands frequently, especially after visiting public places. Cover your mouth when coughing and sneezing.

•  Get More Sleep.  Not getting proper rest can put unnecessary stress on the body and lower immunity. Get at least 8 hours of high-quality sleep each night, and rest more when you feel under the weather. Sleep is when your body repairs itself.

•  Eat a Whole Food Diet.  Minimize refined sugar and flour in diet; avoid processed foods, eat colorful vegetables, proteins (fish & fowl, starchy legumes, nuts & seeds), fruits, whole grains.  

•  Increase Vitamin C.  Eat foods such as kiwi, grapes, strawberries, and oranges to give your body an antioxidant and immune boost. You may also want to add supplemental vitamin C to your regimen.  Speak with Dr. Bossio about the appropriate dose for you as this can range from 250mg to 6000mg per day.

•  Increase Vitamin A.  Vitamin A helps maintain the health and integrity of the mucous membranes, so foods such as carrots, sweet potatoes, spinach and kale can also help stave off the flu.

•  Increase Vitamin E.  It can help boost immunity and enables T-cells to fight infection. E rich foods include almonds, sunflower seeds, butter and egg yolks.

•  Increase Zinc.  Zinc is extremely important during cold and flu season because many immune cells require zinc for optimal function. To increase zinc in your diet, try eating more Crimini mushrooms, shiitake mushrooms, and spinach. Other good sources include asparagus, chard, scallops, lamb, beef, maple syrup, shrimp, green peas, yogurt, oats, pumpkin seeds, sesame seeds, turkey, miso, and spelt.  You may also consider supplementing with Zinc lozenges.

•  Supplement Vitamin D.  Japanese researchers have shown that school aged children taking 1200 IU of Vitamin D per day had a 42% lower risk of contracting the flu than children taking a placebo. Vitamin D has increasingly been shown to be one of the most effective ways to prevent illness.  The appropriate dose of vitamin D should be determined based on your blood level.  If this has not already been evaluated speak with Dr. Bossio about doing so.

•  Probiotics.  Probiotics are best known for their role in digestive health, but science shows they are powerful components of immune system health as well. Since 60% of our immune cells are located in the digestive tract it makes sense that keeping those cells functioning well is important for staying healthy. Adding a probiotic to your daily supplement regimen can help optimize your health this fall and winter season.  Speak with Dr. Bossio to determine which probiotic is right for you.

•  Drink Herbal Tea. Herbal teas such as red clover, echinacea, elderberry, lemon and honey, or other commercially available cold/flu formulas can help fortify the body's immune system. Also, green tea is high in antioxidants and can help strengthen T-cells (the body's primary defense against infections).

•  Homeopathic Flu Vaccine.  A homeopathic flu vaccine is similar to conventional vaccines, only without the harmful additives, preservatives, and side effects. Homeopathic flu (Influenzinum) uses infinitesimal doses of flu strains to stimulate your body's vital force to offer protection from invading pathogens.

Resources

Photo credit. Free Digital Photos.
http://www.freedigitalphotos.net/images/stamp-toxic-photo-p261778.

Centers for Disease Control and Prevention. 2013. Vaccine Effectiveness - How Well Does the Flu Vaccine Work?. Retrieved 21 August 2013 from http://www.cdc.gov/flu/about/qa/vaccineeffect.htm

Centers for Disease Control and Prevention. 2013. Who Should Get Vaccinated Against Influenza Retrieved 21 August 2013 from http://www.cdc.gov/flu/protect/whoshouldvax.htm

Alan Casseis. 2012. Eminence vs. Evidence. http://www.cochrane.org/news/blog/eminence-vs-evidence

Dearing, S. 2010. Medical reviews conclude influenza immunizations ineffective. Digital Journal. Retrieved 25 October 2010 from www.digitaljournal.com/article/288946

England, C. 2010. Thousands of USA pregnant women miscarry after the H1N1 vaccine. American Chronicle. Retrieved 20 October 2010 from www.americanchronicle/articles/view/188385

Urashima, M., Segawa, T., Okazaki, M., Kurihara, M., Wada, Y., and Ida, H. 2010. Randomized trial of vitamin D supplementation to prevent seasonal influenza in schoolchildren. American Journal of Clinical Nutrition. 91(5) 1255-60.

Lymphatic Drainage Massage

Lymphatic drainage massage was developed in Germany to treat lymphedema, a condition involving fluid accumulation, most often seen in post-mastectomy patients. However, modern quality of air, water, food and other elements can cause significant build-up of metabolic waste products even in an otherwise healthy body. This accumulation of toxins can result in low energy, fatigue and mood swings. Lymphatic massage can help by increasing the volume of lymph flow by as much as 20 times, vastly increasing the system's ability to remove toxins and infectious materials. If you are generally healthy, the do-it-yourself version of this technique may help you shake off fatigue and cold. Begin by gently massaging skin that tops the lymph nodes around your neck, ears, and throat, working the skin along the path of the lymphatic system to help stimulate drainage through the proper channels, then move on to the abdomen and the legs. Starting at the neck will help clear the way for lymph to pump to the lymph nodes as you work on the abdomen and legs. A gentle touch is important because lymphatic vessels are superficial. Another option is to hire a professional masseuse or medical practitioner with training in lymphatic drainage massage. Because of the delicate nature of the lymphatic system, and its close proximity to the skin, it is extremely important to work with a professional if you will be using lymphatic massage for a pre-existing condition such as long-term lymphedema, or localized lymphatic swelling. Lymphatic massage practitioners may be physicians, nurses, physical or occupational therapists or massage therapists. To find a therapist skilled in lymphatic massage, visit the National Lymphedema Network website and be sure to consult Dr. Bossio, before undergoing treatment, to decide if lymphatic massage is a good choice for you.

Resources

Photo credit. FreeDigitalPhotos.net.
http://www.freedigitalphotos.net/images/woman-on-head-massage-photo-p185178.

Lymph Drainage for Detoxification. MassageTherapy.com.
http://www.massagetherapy.com/articles/index.php/article_id/1200/Lymph-Drainage-for-Detoxification-.

Pizzorno, J. E., & Murray, M. T. (1999). Textbook of natural medicine. Edinburgh: Churchill Livingstone.

Hudson, A. (2001). Lymphatic drainage: Therapy I. Castlecrag, N.S.W: Triam Press.

Lymphatic Drainage Chart credit. http://realbodywork.com/.

Videos:

• https://www.youtube.com/watch?v=rMljOuz_l_Q.
• https://www.youtube.com/watch?v=QA-wi0d7-Ro.
• https://www.youtube.com/watch?v=KROQyXaPNhg.

Image Attribution:  marin/freedigitalphotos.net

Mudding

Mud is an important natural element that has long been intuitively utilized by many animal species for its ability to cool and protect. For  humans however, mud provides additional benefits. A study on the effects of soil-derived Mycobacierium vaccae on cancer patients found reports of better quality of life. Another study found the same bacterium to cause a serotonin elevation, suggesting mud's therapeutic use for depression. Mud from the sea floor that contains Salinispora trópica has been shown to have antibiotic and cancer-fighting properties, and is currently in the trial phase as a possible treatment for a bone marrow cancer. Additionally, mud absorbs toxins from the skin, soothes skin conditions such as psoriasis, relaxes muscles, relieves inflammation, pain and stiff joints, stimulates circulation and improves the appearance of skin, reducing spots and patches.

Mud can be applied as a bath or a targeted mud pack. A mud pack is the easier and tidier option, and is relatively well suited for at-home use. However you treat your body with mud, it's important to choose your mud for the qualities that will produce desired results. Not all mud is created equal. The two best-known types of mud are mud from the Dead Sea and Moor mud. Mud from the Dead Sea contains more than 20 salts and minerals that have been coveted for their beautifying qualities since the times of the Queen of Sheba and Cleopatra. This particular mud is coveted worldwide for its use in treating symptoms of a variety of skin disorders, while also softening and cleansing skin. Moor Mud has been produced over thousands of years from organic residue and now contains fulvic acids, vitamins, amino acids, plant hormones and humic acids that can be easily absorbed by the human body. This mud is useful for detoxification and fighting off inflammation, making it an ideal treatment for arthritis symptoms and sports injuries.

Resources

Photo credit. FreeDigitalPhotos.net. http://www.freedigitalphotos.net/images/woman-on-cosmetic-treatmant-with-mask-photo-p218107

Mud Therapy Benefits. NaturopathyCure.com. http://naturopathycure.com/Mud-Therapy-Benefits.php

Mud is Not a Four-letter Word: A Took at the Upside of Dirt. Padro, Josie. Alive: Canada's Natural Health & Wellness Magazine. Jan 2009, Issue 315, p 78-79.

Image Attribution:  iMarin/shutterstock.com

Grounding

In the overall span of human evolution, people have had continuous contact with the Earth, allowing our bodies to ground their electric energies. However, the advent and abundant use of asphalt, wood, carpeting, rubbers and plastics over the last century has greatly reduced our direct contact with the ground. The Earth maintains a negative electrical charge on its surface, and direct contact with the ground - whether walking, sitting or lying, in dirt, rock, sand or grass - will conduct the Earth's electrons to your body. In fact, the human body naturally conducts and delivers electrons from the feet to every other part of the body. This transfer of electrons grounds your body's electrical currents and can help to minimize the potential effects of exposure to EMFs, possibly including dirty electricity. Additionally, the physical health changes from grounding are usually quick, often occurring within thirty minutes of bare contact with the Earth. 

Recent research has shown that grounding, or "Earthing," can positively affect a number of body systems and processes, including blood flow, heart rate, inflammation, cortisol levels, sleep, the autonomic nervous system (ANS) and even stress levels. If you are concerned about your body's electric charge, or want to see the difference made by grounding, you can measure your body's electricity levels using a body voltage meter. These measuring tools are inexpensive and can be purchased through many electronics retailers. The body of research on the subject of grounding is still growing, but initial research indicates significant short and long term health benefits. So take off those shoes and socks and connect with the Earth!

REFERENCES

Photo credit. FreeDigitalPhotos.net. 
http://www.freedigitalphotos.net/images/Vacations_Travel_g373-Walking_Barefoot_On_The_Beach_p7375.html

The Ultimate Antioxidant: Fight Premature Aging for Free. Mercola.com.
http://articles.mercola.com/sites/articles/archive/2012/11/04/why-does-walking-barefoot-on-the-earth-make-you-feel-better.aspx

Ober, A. Clinton. 2000. Grounding the Human Body to Neutralize Bioelectrical Stress from Static Electricity and EMFs. ESD Journal.  http://www.esdjournal.com/articles/cober/ground.htm

Ga´etan Chevalier, Ph.D. 2010. Changes in Pulse Rate, Respiratory Rate, Blood Oxygenation, Perfusion Index, Skin Conductance, and Their Variability Induced During and After Grounding Human Subjects for 40 Minutes. The Journal of Alternative and Complementary Medicine. Vol 16, Number 1, pp. 1-7.

Ga´etan Chevalier et al. 2012. Earthing: Health Implications of Reconnecting the Human Body to the Earth's Surface Electrons. Journal of Environmental and Public Health.

Image Attribution:  Daniel St.Pierre/freedigitalphotos.net