B1 March 13–19, 2015
Health Fitness Ancient Technique Scrapes Away Pain
Pain and range of motion can improve in just one session.
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Gua sha helps break up congealed blood, lactic acid, and other toxins By Conan Milner Epoch Times Staff ne of the major objectives of Chinese medicine is to clear stagnation. If water cannot flow from a hose, you have to untangle the kink. Acupuncture aims to free blocked qi in the internal organs. A technique called “gua sha” unties knots closer to the surface. Gua sha has been used for at least 2,000 years and is probably the easiest modality to learn in Chinese folk medicine. You don’t have to know the locations of any acupuncture points or meridians. With a lit-
tle instruction, anyone can do it, and it can still be extremely effective. Pain and range of motion can improve in just one session. Gua sha means “scraping sand” in Chinese, and the process actually produces an image similar to charcoal rubbing. In this case, the paper is your skin, and the charcoal is a smooth, blunt edge (traditionally a porcelain soup spoon). Applying firm strokes creates marks, which reveal where stagnation lies in the muscle. The gua sha marks range in color from light red to dark purple; thus, they can be mistaken for signs of injury or abuse. But according to Kathleen Greenough, a licensed acupuncturist and gua sha instruc-
tor at the Pacific College of Oriental Medicine in New York City, gua sha applied properly should not be painful and does not injure the tissue. “It looks like we are creating a bruise, or like we are breaking capillaries and causing some damage. What we’re actually doing is extravasating blood from the capillary bed,” she said. Gua sha helps break up congestion in the form of congealed blood from an injury, or lactic acids and other toxins that build up in the muscles due to over use. As these problems are pulled out of the tissue, they are released into the bloodstream so that they may be removed from the body.
When explaining the process to her students and patients, Greenough likens it to deep cleaning in a house where dirt was previously swept under the rug.
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B2 March 13–19, 2015
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Why Plastic Surgeons Are the Only Doctors Who Can Cure Some Migraines And why the correct diagnosis is key
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EW YORK—We still don’t know what fundamentally causes migraines, and most are considered incurable. But for a small number of sufferers, surgery can make severe, chronic migraines disappear forever. This is as close as modern medicine has yet come to a cure, and it’s thanks to an Ohio-based plastic surgeon, Dr. Bahaman Guyuron. Like the discovery of penicillin, Guyuron’s discovery that surgery could help migraines was a fortuitous medical accident—although this one was a side-effect of otherwise successful surgeries, not the result of lax housekeeping and moldy petri dishes. After undergoing forehead lifts, some of Guyuron’s patients reported that their migraines disappeared. These reports intrigued Guyuron, who started studying the phenomenon and in 2000 started performing nerve decompression or deactivation surgeries to relieve migraines. Nerve Decompression The surgery is based on the theory that migraines can arise when branches of the largest cranial nerve—the trigeminal nerve—have pressure put on them and become inflamed. Pressure on nerve branches can come from arteries that get looped around them, tumors that press against them, or when muscles and connective tissue
called fascia become tense and restrict them. This impingement causes the nerve to become inflamed.
Ocher said she’s been the first to diagnose multiple sclerosis in patients who came to her for headache treatments. In surgery, a plastic surgeon will unloop the arteries, remove the tumors, or decompress muscles and fascia, relieving the immediate source of the pain. Plastic and reconstructive surgeon, Dr. Kaveh Alizadeh, who studied with Guyuron and is the chief of plastic surgery at the Westchester Medical Center and surgical director and co-founder of New York Migraine Associates (NYMA), said that about 60 percent of surgery patients are able to quit all prescription medications afterward, and 90 percent see significant improvement.
Pioneering the Field Migraine surgery is still experimental and continues to have some skeptics because it is more invasive than any other migraine treatments. But as studies first by Guyuron himself and then others by medical institutions around the country have begun to turn up long-lasting positive results, the treatment has become more
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widely accepted, according to Dr. Elena Ocher, the executive director of NYMA and a pioneer in the field of surgical migraine treatment. NYMA is a center dedicated to finding a cure for migraines by utilizing medical and surgical techniques. As to whether surgery is more effective than drugs, that depends on the patient, Ocher said. "The truth is somewhere in between. Some you treat with medications, some you treat with surgery," she said. Ocher estimates that only about 10 to 12 percent of the headache patients she sees as part of her pain management practice are eligible for this surgery. There can be many causes of migraine pain, and thus correct diagnosis is very, very important before considering surgery, she said. Who’s a Candidate Ocher, Alizadeh, and Guyuron are currently working to publish an expanded set of classification criteria for migraine surgery, which outlines in more detail the symptoms that make patients good candidates for the procedure. The key consideration is how they to respond to other treatments, Ocher said. "If patients have good results with all our treatments, and we know where the source of pain is, then we refer to surgery." Migraine treatments start at one of Ocher’s two pain-management clinics, which offer long-term and urgent care for just about any kind of pain, including sciatica, arthritis, muscle-related pain, fibromyalgia, phantom limb pain, and all types of headaches. Ocher, a cardiothorasic anesthesiologist in the United States, was trained as a neurosurgeon in Russia, so although she cannot perform surgery here, she brings a wealth of knowledge of neuro-anatomy to her practice. Accurate Diagnosis, Multidisciplinary Care Are Key Headaches are caused by a host of different factors and can indicate more severe conditions like tumors and aneurisms. Ocher said she’s been the first to diagnose multiple sclerosis in patients who came to her for headache treatments. "The most important to us is to diagnose correctly," she said. "We need really exact diag-
Dr. Kaveh Alizadeh, surgical director and co-founder of New York Migraine Associates.
nostic tools to make the differentiation, [to tell] where this pain is coming from, why is this patient suffering from this disease." After an oral consultation, diagnosis can involve an angiogram, which reveals problems with the blood vessels; high resolution MRI imaging, which shows the deep brain structures; and blood and urine tests. For migraine patients, another step in diagnosis is something called a nerve block, which involves using ultrasound guidance to carefully inject the tissues around an inflamed nerve with the right combination of medications. "Usually it’s local anesthetic, [with] a mix of different medications ‌ sometimes steroids, ‌ sometimes vascular agents, neurostabilizing agents." Sometimes the mix also includes BOTOX, which was approved for migraine treatments by the FDA in 2010. The first nerve block given is a test to see if they’ve actually gotten the right place. If the patient’s pain goes away, then treatment progresses to more long-acting blocks that can stop pain for several months. If the short-acting block works, patients can consider surgery. Ocher’s clinics have hospital-grade operating rooms where Ocher and Alizadeh conduct surgery—she does the anesthesia and guides as he performs the procedure. The multi-disciplinary care model is key for effective treatment, Alizadeh said. He emphasized that the best care for migraines happens when surgeons work alongside other specialists. "It is important for people to seek advice of a board-certified surgeon who specializes
[in migraines] and works in a center with other specialists, " he said. So Why Plastic Surgeons? Treatment of severe migraines is typically the domain of neurologists and pain specialists, and some patients are skeptical when they hear that plastic surgeons offer surgical treatments. But Alizadeh explained that plastic surgeons are highly qualified to do these surgeries because they are specially trained to operate around the sensory nerves in the head and neck. "We happen to know the anatomy of the face very well," he said. And because it was a plastic surgeon who developed migraine surgery, his subsequent trainings have been attended mostly by other plastic surgeons. Ocher noted the trend in modern medicine is that as treatments advance, drugs usually replace surgical procedures. However, in the case of migraines, the trend seems to be going the other way. And when it comes to migraines, surgical treatments are a huge step forward, Alizadeh said. "The addition of surgery allows the potential cure of this debilitating condition for the very first time."
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Health & Fitness
B3 March 13–19, 2015
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Ancient Technique Scrapes Away Pain PATRICIA OLSON/ISTOCK/THINKSTOCK
Gua sha raises dark marks that can be mistaken for tissue damage.
Scraping continued from B1 “Things look good on the surface, but that mess is still there. So we’re using this method to help clear up that stagnation and congestion, to help let things flow again, to help the body to heal itself,” she said. Tools and Technique Lubrication is a must for gua sha. Dragging a blunt edge over a dry muscle can be painful and make tension worse. To create a slick surface, many use Tiger Balm—an easy-to-find liniment with a lid that can double as a scraping tool. Gua sha liniments often con-
tain herbs and essential oils with properties that further loosen tight muscles, but any balm, ointment, or massage oil will do. Olive oil will work in a pinch. Unlike massage, gua sha requires a tool—something with a rounded edge that can be comfortably stroked across the body. Tools range from stones and bones shaped specifically for the job to large coins. Greenough’s favorite tool is made of ox horn, which gets cleaned and disinfected with each use. In the interest of something even more hygienic, the modern trend is moving toward a disposable cap. Gua sha is primarily performed on the back, neck, and
shoulders, but other body parts may be included as well. “The forearms are good place to do gua sha on because people have things like carpal tunnel, or overuse syndrome from overdoing it on the keyboard or mouse,” said Greenough. “We can help clear that inflammation, that congestion, and prevent things from getting to the point where carpal tunnel could be expressed. If they do have carpal tunnel, we could help them remove that pain and inflammation to help heal it.” Gua sha is effective on its own, but it can also complement an acupuncture treatment. Both modalities work to relieve stagnation, but when gua sha takes care of the heavy lifting, acupuncture can work even better. “Depending on what I think the person can take, maybe I’ll do a gua sha treatment to start with and clear out all of the road blocks and get the circulation flowing,” Greenough said. “For the next treatment, I would do acupuncture, because now I know the acupuncture is going to be able to work because the meridians and the area [are] now open.” Chronic Inflammation In addition to addressing muscle pain, gua sha can help with other issues—such as migraines, colds, flu, fever, bronchitis, and cough. Working on the back, behind the lungs, can relieve stagnant phlegm.
What Do Bacteria in Your Gut Have to Do With Your Immune System? By Elizabeth Bent Your intestines are home to many different kinds of bacteria and some non-bacterial organisms as well. Together they’re called the “gut microbiome.” They come from the food you eat—and whatever else gets into your mouth. Bacteria start colonizing your gut at birth. Your gut microbiome aids in digestion and produces vitamins and other compounds that affect your health. It seems to play a role in many other healthrelated functions, including metabolism, cardiac health, and mood. New evidence shows that the bacteria in our guts also interact with our immune systems and might even influence the body’s immune reaction to vaccines. We are still learning how gut bacteria and the immune system interact. Research suggests that the interaction evolved over time to manage the balance between reacting to harmful pathogens and tolerating nonharmful organisms. You want your immune system to react to the pathogens that can make you sick, while letting the beneficial bacteria living in your gut go about their business. We are still learning what a healthy gut microbiome looks like. Evidence suggests that a balanced and diverse microbiome might contribute to better health overall, and a less diverse or less balanced microbiome can have a negative impact on health. A review article from 2014 suggests that the overuse of antibiotics, changes in diets, and the elimination of beneficial organisms that work with bacteria (like nematodes, a kind of worm) in high-income countries may have resulted in gut microbiomes that lack the resilience and diversity of functions required to establish balanced immune responses. Why does that matter? Having less diverse gut bacteria has been linked to inflammatory bowel diseases and the increase in autoimmune diseases in developed countries. For instance, a 2013 study found that children living in
Bangladesh have more diverse gut microbiomes than children from the United States. Researchers suggest that dietary differences—with children in the United States eating more animal fats and protein—are a factor. Role of Vaccines Let’s start at the beginning. Vaccines work by introducing dead or weakened viruses or bacteria or pieces of them (called pathogens) to your body. Your immune system finds them and generates protective antibodies and other responses to that pathogen. Because they are dead or weakened, vaccines cannot cause disease symptoms in the majority of people. This means that your body will have the antibodies to fight the pathogen and will be ready to mount a quick immune response if it’s ever encountered again. So if you are exposed to the pathogen—the kind that can cause real symptoms— your body already knows how to fight it. You don’t need to develop immunity by actually catching that disease and suffering its real, and sometimes dangerous or deadly, symptoms. You can go your entire life without ever suffering the symptoms of that disease. This is why the word “vaccine” has become synonymous with protection. Scientists have started examining the interactions between gut bacteria and responses to vaccines. A recent review article concluded that the composition of your gut microbiome can influence whether a vaccine has an effect in your body. Unhealthy gut microbiome composition (or “dysbiosis”) can lead to inflammation. That means more bacterial cells can pass through the damaged lining of the gut, which stimulates further immune system responses. This is called “leaky gut.” Vaccines may not be as effective in this case because the immune system is already busy dealing with these bacterial cells “leaking” through the gut. On the other hand, having a diverse and “healthy” gut microbiome, and thus no gut
inflammation and “leakiness,” might allow a person’s immune system to focus on responding to the vaccine effectively. Recent research has also found that the effectiveness of the seasonal flu shot could be enhanced by intestinal bacteria. The immune system detects specific proteins from the bacteria, and this detection seems to increase the immune system’s response to the flu vaccine. Then your body has an easier time mounting an immune response if you are exposed to the real flu virus. Other Influences Could an unhealthy gut microbiome be the culprit in the rare cases when a person has an unexpected immune reaction to a vaccine, such as an anaphylactic reaction? We don’t know for certain yet, but it is a possibility. Science is nowhere near being able to tell you which bacteria will always cause what immune system responses. And keep in mind that your gut bacteria are by no means the only factor affecting your immune system. Nutrition, age, sex, genetics, and the kinds of pathogens you’ve been exposed to can all have an effect. We don’t yet know exactly what a health-beneficial gut microbiome may look like, though recent research points to the fact that the specific biochemical functions that different bacteria can carry out are more important than the species present in your gut. As far we know, the best way to establish and maintain a healthy gut microbiome is to get enough sleep and exercise, eat healthy meals that include lots of fruits and vegetables, avoid chronic and excessive stress, and not to drink too much. You can also help maintain healthy gut bacteria by taking antibiotics only when they are necessary. Remember, antibiotics don’t help if you have a virus, such as colds or the flu. Elizabeth Bent, Ph.D., is a research associate at the University of Guelph, Canada. This article was previously published on TheConversation.com.
In China, gua sha is used to treat chronic inflammatory conditions, such as hepatitis. According to Dr. Arya Nielsen, the author of some gua sha textbooks for schools of Oriental medicine in the United States, research pointing to gua sha’s ability to heal an inflamed liver looks promising. In her article, “The Science of Gua Sha,” Nielsen says that larger trials are needed to establish the recommended frequency and dosage of gua sha treatment. “If the research bears out, gua sha will have an essential role in managing chronic active hepatitis,” she writes. “One could say if it were a drug, establishing this effect would be considered a medical breakthrough.” In an email to Epoch Times, Nielsen wrote that the treatment “reduces inflammation and protects the cells of internal organs, and has clinical significance for
patients with chronic illness, including disease of the heart, lung, liver, kidney, and vascular system.” Nielsen is particular about the terminology. “I never ever call gua sha ‘scraping’ because it misleads,” she said. “We do not scrape, but press-stroke. Even the Chinese are changing this and calling gua sha press-stroking to intentionally raise transitory therapeutic petechiae.” Aftercare Gua sha is virtually free from side effects, and research shows that its anti-inflammatory and immuno-protective effects last for days following a single session. However, don’t schedule a night on the town in a backless dress immediately following treatment. As trapped toxins are released into the bloodstream, the body needs some extra care. Following a gua sha treatment,
Greenough advises patients to relax, drink extra water, refrain from alcohol for at least 24 hours, and keep the treated area covered and protected from cold. “It can be somewhat draining because we’ve taken stuff that’s been hidden under the rug and now we’re making the body deal with it,” Greenough said. “So it’s best to let the body use its energy to deal with this mess that’s been brought up to the surface and get it cleared away.”
Tiger Balm is an ointment often used to perform gua sha. The cap can double as a scraping tool.
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Health & Fitness
B4 March 13–19, 2015
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Do’s and Don’ts of Gym Etiquette
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oining a gym is the first step to taking charge of your physical fitness, but working out in a public facility can be an intimidating experience for many. Here are a few tips to help you fit into the gym culture and make new friends along the way.
Do: Bring a Water Bottle
Don’t: Distract People During Their Set
Don’t: Hog Multiple Machines or Weights
Refrain from starting a conversation when people are in the middle of their set. Some people may be carrying twice or even three times their weight on their shoulders, and they could get seriously injured if you distract them. If you want to ask a seasoned gym-goer a question, wait until he or she is at rest. People love to pass on their wisdom. Just don’t take up too much of their time.
Hog Multiple Machines or Weights. Circuit training is a viable option for working out, but not when you’re at the gym at peak hours, and other people are waiting their turn. If you haven’t used the equipment in the past few minutes, and you’re not standing by it, it’s fair game for all.
Do: Wear the Right Shoes
Do: Put the Weights Back
I used to wear running sneakers with soft, high cushions, no matter what workout I was doing. Then, a fellow weight lifter pointed out that if I were to wear flat shoes, I could have better contact with the ground and lift more weight. Converse shoes and flat Pumas are great for lifting, and you can run in them too.
If I had a nickel for every time I had to put someone else’s weights back in the proper place, I could buy my own gym. Returning the weights to the rack when you are done with your set will win you nods of gratitude, so think of other people and pay it forward.
Do: Wear Appropriate Clothing
Do: Wipe Off Equipment
Pick attire that you are comfortable in, but make a point of covering some skin. Regardless of whether you have a six-pack or paunch, don’t show your stomach. Ladies, be sure to wear a supportive sports bra. And men, please wear a shirt.
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Do: Ask Questions The only way to learn is to ask questions. So, if you’re unsure of how to use a machine or how to perform a move, don’t be embarrassed to ask for help. Remember, everyone started somewhere, and staff and trainers are there to assist you.
Use a paper towel to wipe off each piece of equipment when you are done with your set. Your fellow gym-goers will thank you. Plus, you’ll inspire them to do the same. Finally, don’t worry about anyone else judging you— because the fact is, they’re probably not. Most people relish having some “me” time at the gym, which means they are probably too wrapped up in their own thoughts to notice much about you. So hold your head up high and be proud of yourself for sticking to your fitness routine. Katy Hajzer is a freelance health and wellness writer with a passion for fitness and nutrition. Visit her blog at LiftEatLoveSleep.com
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In a randomized clinical trial of 49 older adults, seniors got more relief from a mindfulness meditation program than a sleep hygiene education program that teaches sleep improvement skills. The findings suggest that focusing attention and awareness on the present moment without judgment or reacting to thoughts—as taught through mindfulness meditation—has positive effects not just on sleep but on daytime fatigue and depression, two conditions that often result from poor sleep. Daytime Fatigue “We were surprised to find that the effect of mindfulness meditation on sleep quality was large and above and beyond the effect of the sleep hygiene education program,” says David S. Black, assistant professor of preventive medicine at the Keck School of Medicine at University of Southern California. “Mindfulness meditation appears to have clinical importance by serving to reduce sleep problems among the growing population of older adults, and this effect on sleep appears to carry over into reducing daytime fatigue and depression symptoms,” Black says. Fifty percent of adults over
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Seniors slept better when they did a mindfulness meditation program than when they did a sleep hygiene program.
the age of 55 will experience sleep disturbances, which include trouble falling asleep and waking in the middle of the night. Sleep needs of older adults don’t diminish with age, according to the National Sleep Foundation, and many older adults report dissatisfaction with their sleep and tiredness during the day. For the study, published in JAMA Internal Medicine, researchers compared two structured conditions: the Mindful Awareness Practice (MAPs) program at University of California, Los Angeles, a six-week, two-hour-a-week program introducing mindfulness meditation to participants, and a sleep hygiene program providing improvement strategies such as relaxation
before bedtime, monitoring sleep behavior, and not eating before sleeping. The research was conducted via self-reported surveys. Future research will focus on combining mindfulness meditation with a sleep hygiene program to determine the usefulness of meshing aspects of both programs. The National Institutes of Health, the National Institutes of Mental Health, the UCLA Older Americans Independence Center, the Cousins Center for Psychimmunotherapy at UCLA, the Pettit Family Foundation and the Furlotti Family Foundation funded the study. Researchers from UCLA contributed to the work. From the University of Southern California via Futurity.org
Health & Fitness
B5 March 13–19, 2015
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Fitness for Baby Boomers & beyond
Most Americans consume more than 1.5 teaspoons of salt per day.
The Great Salt Controversy How much is too much? By Conan Milner Epoch Times Sta ublic health experts have warned for decades that eating too much salt can eventually lead to premature death. Yet American salt consumption remains well above recommended limits. Meanwhile, a growing body of research suggests that salt restriction may actually cause disease. Hundreds of studies have been done, but conflicting results make for a cloudy picture. The key component of this debate is sodium—a mineral that makes up 40 percent of table salt (the rest is chloride). Sodium is vital to human health—no scientist disputes this. But good health is an issue of balance, and the scientific argument over sodium is an issue of dosage. Most Americans consume about 3,400 milligrams of sodium (about 1.5 teaspoons of table salt) per day. Public health organizations recommend between 1,500 and 2,300 milligrams per day, depending upon risk factors for disease. Fierce Debate According to the Salt Institute—a nonprofit organization dedicated to all things salt— daily salt consumption over 2 teaspoons a day is actually quite safe. It warns that limiting sodium to less than 2,600 milligrams per day may actually decrease life expectancy and cognitive function, while increasing the risk of disease, such as diabetes, heart attack, and stroke. Despite a growing call to reconsider salt restrictions, the Centers for Disease Control, the American Heart Association, and other health organi-
zations have remained committed to their guidelines and in their push for less salt in the food supply. Nutrition consultant and author Dr. Janet Brill says the Salt Institute is the main source of confusion, as it intentionally blurs scientific consensus to further its pro-salt agenda. “The Salt Institute is basically the Tobacco Institute reincarnated,� she said. “It is a very
Salt was valued so highly in ancient times that it was used in trade and currency. powerful propaganda machine.� Brill points to a study published in April 2014 in the American Journal of Hypertension. The study got a lot of attention because researchers identified a safe range of sodium consumption of 2,645 to 4,945 milligrams a day. But Brill is unconvinced. “It was written by Michael Alderman, who is incredibly the editor of the journal, and he’s also served on the Salt Institute’s advisory board since 1996,� she said. “Talk about a conflict of interest.� Heart Disease Risk By far, the biggest health concern associated with high sodium intake is high blood pressure—a connection that’s been observed for over 100 years. Since high blood pressure is a huge factor in heart disease, and since heart disease is the world’s leading cause of premature death, the logic follows that restricting salt can help save lives. However, the extent to which
salt intake actually influences heart disease is a big bone of contention. Some say the correlation is tenuous at best, as some studies reveal no signs of hypertension with salt consumption. In fact, alcohol, obesity, and a lack of fresh fruits and vegetables are better established influences on high blood pressure. Brill, however, considers salt a “slow poison.� “Over time, eating a very high salt intake, which most Americans do, is going to affect your body more than just with high blood pressure. It’s harmful to your organs,� she said. Salt Culture The Salt Institute’s idea of salt as a wholesome and beneficial seasoning is compelling because it appeals to both our sense of taste and culture. For most of human history, salt was a precious substance. It was valued so highly in ancient times that it was used in trade and currency. In some cases, salt was tightly restricted to protect lucrative salt monopolies. Oppressive salt laws sparked the French Revolution and the end of British rule in India. Salt not only gives food a savory flavor, but also prevents bacteria production. Until modern refrigeration, salt was the world’s primary method of food preservation. Some health experts suggest that it’s the quality of salt that is responsible for poor health. The understanding is that ancient cultures consumed salt with a spectrum of minerals beyond sodium and chloride. Meanwhile, modern table salt—which has been stripped of its complex minerality, bleached, and mixed with anti-caking agents to promote a free flow of crystals—is the true cause of disease. Brill doesn’t buy it. “Salt is salt. It’s the sodium that’s the villain. Any kind of salt—sea salt, Himalayan rock salt,—it’s not a health food,� she
said. “You can get your minerals from healthy foods.� Cutting Back You may never touch the salt shaker but still get too much because nearly 80 percent of American salt intake comes from restaurant and processed food. This year, the U.S. Food and Drug Administration plans to release guidelines for foodmakers to voluntarily lower salt content, but some public health organizations feel that stronger action is necessary. According to the Center for Science in the Public Interest, companies would have to reduce sodium by half in order for people to reach the recommended level of 2,300 milligrams per day and by 70 percent to achieve a daily intake of 1,500 milligrams. Such huge reductions are not likely to happen without government intervention. But some health professionals fear that if American food companies can’t use salt, they may simply turn to bioengineered chemicals to appeal to consumer expectations. The best personal strategy for reducing salt consumption involves making your own food from fresh ingredients. However, if you are used to a high level of salt, anything less will seem bland and boring. Brill says we have to train our tongues to do with less salt. She advocates cooking with strong spices to make up for the lack of saltiness. “Commercial tomato sauce is basically sea water. I make an amazing tomato sauce at home, and I use a lot of herbs, onions, and garlic,� she said. “That gives it flavor without salt.� While sodium has been shown to raise blood pressure, potassium is found to decrease it. Experts say that a diet high in potassium can help balance out some of excess sodium’s harmful effects. White beans, spinach, and avocados are excellent sources.
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9 Tips for Picky Eaters other foods, to washing them down with milk and occasionally slipping some to the dog. Over the years, and as a practitioner of Chinese medicine, my relationship with food changed dramatically. I have learned through Chinese food therapy that there is no one correct way of eating; but rather there are foods that are good for your individual needs and body constitution. I have also learned that each of the five flavors has therapeutic properties, which means that variety is important in what you eat. And I’ve found that in general a Chinese diet is a pretty good way to eat: lots of cooked vegetables served family style for a wide variety, a little protein, a small amount of grains, and a little warm tea to aid digestive fire.
By Lynn Jaffee hen I was a kid, I was the poster child for picky eaters. I didn’t like a single green thing except baby lima beans, which is really sad on so many levels. The only fruit I ate was an occasional apple, mostly because my childhood home in New England bordered a large orchard, and the apples came directly off the tree. Most nights, dinnertime was excruciating, as I sat at the
Transform foods with a funky texture. table long after everyone else was done, watching the broccoli, peas, or canned vegetable du jour grow cold on my plate. I tried numerous ploys to get through the dinner ordeal, from mixing my veggies with
1. If there’s a food you didn’t like as a child, try it again as an adult. Remember, your palate changes over the years, so you may actually like a food that you turned up your nose at as a kid.
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3. Acquire a new food in steps. Several years ago, I decided that it was time to learn to like yogurt. I already had frozen yogurt under my belt because it tastes like ice cream, so my next step was to try a chocolate-mousse whipped yogurt. From there, I graduated to the regular fruit-flavored yogurts, and ultimately moved on to eating the plain unflavored stuff. The point is that there is no way I could have gone straight to eating plain yogurt without the intermediate steps.
5. Let a good cook introduce you to a new food. There was no way I could eat Brussels sprouts until I had them garlicky and browned at a good restaurant. Now I’m a fan.
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2. Remake foods you don’t like. For example, as a kid, there was no way I could choke down salad. However, as an adult, I realized that it was the iceberg lettuce soaked in vinegar-and-oil dressing that put me off. When I tried a spinach salad with a little creamy ranch dressing, I realized that salads weren’t so bad. From there, I took baby steps to eating all kinds of greens, with all kinds of dressings, but my toe in the water was that first spinach salad.
4. Cook it or eat it raw. If you don’t like pears, for example, try slicing and sautéing them with a dash of cinnamon. If you have a hard time with cooked carrots or celery, try them crunchy and raw with a dab of hummus. Changing how a food is cooked may be enough to make a difference.
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6. Transform foods with a funky texture. Can’t eat eggplant? Me
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neither, until I had really good eggplant Parmesan at a local Italian restaurant. If mushrooms are too slimy for you, try them in cream-of-mushroom soup. There are almost always work-around solutions for weirdly textured foods. 7. Disguise offending foods. Most kids don’t like onions. However, many unwittingly eat them in soups and casseroles, and later in life, they realize that they’ve been eating onions all along. As an adult, you can do the
same by including new foods into old recipes. For example, add a little broccoli to your mac and cheese or include some greens in your standby soup recipe. 8. Start with small amounts of a new food. It’s difficult to chow down on a whole plate of a new food. It’s less challenging, however, when that food is chopped small and added judiciously to a tasty recipe. 9. Finally, give a food a chance. Researchers tell us that it takes
10 or 12 exposures to a new food before you can really learn to like it. So make a commitment to a food and keep trying it. As for me, it has taken years, but I’ve learned to like many fruits and vegetables (still not asparagus!). I tackled each new food one at a time, prepared different ways. Lynn Jaffee is a licensed acupuncturist and the author of “Simple Steps: The Chinese Way to Better Health.” This article was originally published on AcupunctureTwinCities.com.
Could NYC Rats Be a Harbor for the Plague? AP PHOTO PHOTO/JULIE JACOBSON
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Rats in New York City carry a species of flea that is capable of transmitting plague pathogens. For a new study, researchers collected more than 6,500 specimens of five well-known species of fleas, lice, and mites from 133 rats. Among them they found more than 500 Oriental rat fleas, notorious for their role in the bubonic plague, also known as the Black Death. Researchers wanted to look most closely at the rat flea because of its potential as a vector for human disease, says Matthew Frye, an urban entomologist with Cornell University’s New York State Integrated Pest Management (IPM) Program. “If these rats carry fleas that could transmit the plague to people, then the pathogen itself is the only piece missing from the transmission cycle.” Prairie Dogs and Squirrels Where is the plague found these days? In the United States, it’s found in the American Southwest among ground squirrels, prairie dogs, and the fleas they harbor, infecting roughly 10 people each year. In other parts of the world, the incidence of plague is higher. The plague isn’t the only disease of concern. Co-author Cadhla Firth, a research scientist at Columbia University’s Center for Infection and Immunity, used molecular screening methods to look for two other
A rat at a subway stop in Brooklyn. Fleas found on New York City rats can carry the plague, but researchers did not find evidence of the plague itself.
pathogenic bacteria the Oriental rat flea could vector: Rickettsia (which they didn’t find) and several species of Bartonella. “These pathogens can cause a wide range of clinical syndromes, some severe,” Firth says. Food and Shelter The study’s results, published in the Journal of Medical Entomology, suggest that public health officials closely monitor city rats and the fleas that call them home. But everyone can contribute, Frye says, by implementing practices recommended by Integrated Pest Management. “Removing food and water and preventing access to shelter
The study’s results suggest that public health officials closely monitor city rats and the fleas that call them home.
are key to knocking back rodent infestations,” he says. But evicting rats from homes and workplaces doesn’t go far enough. Sanitation efforts that rid buildings of fleas, lice, and mice is critical. “It’s not that these parasites can infest our bodies,” Frye says, “but they can feed on us while seeking other rats to infest.” In research published in 2014 in the journal mBio, scientists noted a disturbing number of viral and bacterial diseases that those same 133 rats carried. Some were unknown until now, including a handful that could infect humans. From Cornell University via Futurity.org
Health & Fitness
B7 March 13–19, 2015
www.TheEpochTimes.com
Facebook Adds Lifelines to Prevent Suicide By Deborah Bach In addition to vacation photos and cat videos, people also share details about their personal lives and feelings on Facebook— including occasional posts about despair and even thoughts of suicide. As the world’s biggest social network, with more than 1.39 billion users, Facebook is uniquely able to provide online resources and support to help suicidal people. That’s the goal of a new collaboration between Facebook and researchers at Forefront: Innovations in Suicide Prevention, an organization based in the University of Washington’s School of Social Work. Working with Forefront and other mental health experts, Facebook has enhanced its suite of tools to support suicidal people and tell those who see and report suicidal posts on Facebook how they can help. How It Works When someone sees a post that suggests its author might be considering suicide, this person can click on a dropdown menu and report the post to Facebook. That reporting activates a series of responses. The person who flags the post will see a screen with links that allow him or her to send a message to the potentially suicidal person, contact another Facebook friend for support, or connect with a
trained professional at a suicide helpline for guidance. Facebook will then review the reported post. If the poster is thought to be in distress, a series of screens will automatically launch when that person next logs onto Facebook, with suggestions for getting help. The responses link to a number of positive options, including vid-
As a society, we really need support in knowing how to respond to someone who’s suffering. Ursula Whiteside, research scientist and founder of Now Matters Now eos from Now Matters Now, an online program started by Forefront research scientist Ursula Whiteside, which uses real-life accounts of people who have struggled with suicidal thoughts to provide research-based coping strategies. The tools aim to both direct
suicidal people to resources and alternatives and also to guide concerned friends or family members through a situation most are simply not equipped to handle. “Often, friends and family who are the observers in this situation don’t know what to do,” says Holly Hetherington, a Facebook content strategist working on the project. “They’re concerned, but they’re worried about saying the wrong thing or somehow making it worse. Socially, mental illness and thoughts about suicide are just not something we talk about.” Stephen Paul Miller knows that all too well. Now Forefront’s operations manager, Miller lost a friend and college classmate to suicide five years ago. One night, Miller noticed a Facebook post from his friend saying that things were too much, that he couldn’t take it anymore. Alarmed, Miller resolved to call his friend in the morning. He died that night. “The thing that breaks my heart the most about this is that I think it was just episodic. I don’t think he wanted to die,” Miller says. “But I was not trained. I did not know what to do.” For immediate, confidential help from a trained counselor for yourself or someone you know, call the Suicide Prevention Lifeline at 1-800-273-TALK (8255). Offering Support The initiative began after a summit Facebook hosted about a year ago to discuss how technology companies could most effectively
Facebook has enhanced its suite of tools to help those who see and report suicidal posts.
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combat suicide. Facebook was already working with researchers on promoting compassion and preventing online bullying and wanted to do something similar around suicide prevention. “We realized there’s a lot we don’t know. We are by no means experts in this space,” says Jennifer Guadagno, a Facebook researcher. Guadagno reached out to Jennifer Stuber, an associate professor of social work at the University of Washington, who had started Forefront after her husband died by suicide in 2011. Teams from Facebook and Fore-
front began working together last fall, starting with discussions that defined and framed the issue. The conversations included suicideattempt survivors from the Now Matters Now project, who were instrumental in helping Facebook understand the spectrum of suicidal thoughts and how language commonly used around suicide can be insensitive—for example, saying someone “commits” suicide, the same term used for carrying out a crime. Whiteside, who has herself struggled with suicidal thoughts, says when family or friends
express fear or judgment to a suicidal person, they can unwittingly increase an already overwhelming sense of aloneness. “People just don’t know what to do, and why would they?” she says. “As a society, we really need support in knowing how to respond to someone who’s suffering, and our work with Facebook is a first step.” Stuber says Facebook has an opportunity to increase social media’s value as a force for good. From the University of Washington via Futurity.org
Stress From Bias Differs Among Latino Teens MARIA TEIJEIRO/PHOTODISC/THINKSTOCK
By Rachel Harrison Stress related to discrimination has a more pronounced effect on the mental health of Latino teens born in the United States to immigrant parents, as opposed to foreign-born teens, researchers report. Latino adolescents who experience discrimination-related stress are more likely to experience anxiety, depression, and issues with sleep. The longitudinal study, which appears online in the journal Child Development, suggests that first-generation immigrants and second-generation immigrants are affected differently by discrimination-related stress. Latinos are the largest and fastest growing ethnic minority in the United States, making up 15 percent of the population. Research has shown that many young Latinos face discrimination in their daily lives. Vulnerable Years “Discrimination has been linked to a variety of mental health symptoms,” says lead author Selcuk Sirin, associate professor of applied psychology at New York University’s Steinhardt School of Culture, Education, and Human Development. “Adolescence may be a particularly vulnerable time for discrimination, as forming one’s cultural, ethnic, and racial identities is central during this developmental period.” Sirin and his colleagues surveyed 173 Latino teens in New York City high schools during the teens’ 10th, 11th, and 12th
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A new study suggests that second-generation immigrant teens are more affected by stress from discrimination than teen immigrants born in foreign countries.
grade years. Both foreign-born (first-generation) immigrants and U.S.-born (second-generation) immigrants were included. Each year, the survey measured the level of stress the teens experienced related to discrimination, as well as three aspects of their mental health: anxiety, depression, and issues with sleep. Overall, the teens’ mental health significantly improved over time. Anxiety decreased from 10th to 12th grade, while depression and sleep issues decreased from 10th to 11th grade, and then increased slightly from 11th to 12th grade. ‘Immigrant Paradox’ Discrimination-related stress was significantly related to an increase in symptoms of anxiety and depression. While there was no difference in the amount of discrimination-related stress between U.S.- and foreign-born immigrants, the researchers observed a more detrimen-
tal effect among Latino teens born in the United States. “The finding may shed light on the ‘immigrant paradox,’ where second-generation immigrants fare worse than first-generation immigrants in a number of contexts, including mental health,” says Sirin. “This may be because foreignborn immigrants are more in touch with aspects of Latino culture that serve a protective role, or because discrimination becomes more noticeable for later generations.” The researchers conclude that the pattern of improving mental health over time demonstrates the psychological strength and resilience among Latino immigrants. However, those working with Latino immigrants should consider the damaging effects of discrimination on mental health, especially for U.S.-born youth. From New York University via Futurity.org
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Health & Fitness
B8 March 13–19, 2015
www.TheEpochTimes.com
MOVE OF THE WEEK
Standing Stretch Sequence By Emma-Kate Stampton
S
tretching is a vital part of your workout. There is nothing like a good stretch when your body is aching and fatigued, but all too often, stretching is an afterthought. The key is to build it into your weekly workouts. Try allocating five minutes at the end of every workout to do a few different stretches. Stretching won’t be such an arduous task when you start to notice the benefits.
As your body becomes suppler, more flexible and mobile, it will move more effectively. Stretching will enable you to squat deeper, run farther, and prevent you from injuries that would otherwise set you back. With all that in mind, it makes a meager five minutes seem more than worthwhile. I have outlined three different stretching positions, primarily targeting your lower half. These movements also combine the important element of balance. So think of it as a two-for-one special in each movement.
Getting Started Position 1: Standing Quad Stretch 1. Stand with your feet hip-width apart. 2. Take one foot behind your body and hold the bridge of your foot with your hand. 3. Angle your knee behind your body and press your foot into your hand to accentuate the stretch. 4. You will feel this through your quadriceps (the muscles at the front of your thighs).
Stretching will enable you to squat deeper, run farther, and prevent you from injuries that would otherwise set you back.
Position 2: Tree Pose
JOCELYN BONG
1. Place your right foot above or below your left knee. The higher your foot, the harder it will be to balance. 2. Place your hands into a prayer position in the center of your chest. 3. Focus on your bent knee opening to the side of the room. 4. This is great hip-opening stretch.
Position 3: Glute Stretch
Enhance your balance and stretch all at once.
Emma-Kate Stampton is a personal trainer who also certifies Pilates instructors. She is based in Brisbane, Australia.
JOCELYN BONG
Hold each stretch for at least 45 seconds. One minute or longer is ideal. If you hold for less than 45 seconds, you won’t get the true benefit of the exercise. It will still feel good but won’t really serve the purpose of decreasing the tightness and improving flexibility in the target area. All three movements require you to hold your balance on one leg. If this is too difficult at first, stand beside a wall or chair and hold on to a stable surface for an increase in balance. It always surprises me how little balance people have. Balance is such an important aspect for your fitness, particularly as you age and your balance naturally decreases. Many elderly people fall due to poor balance. Use this as motivation to work on your balance now, so you won’t risk the chance of injury later in life.
JOCELYN BONG
Getting It Right
1. Place your right foot across your left thigh. 2. Bend your left knee into a semisquat-like position. 3. If it is too difficult to balance, place your hands around your left ankle or the floor. 4. This will stretch your gluteus minimus (the small muscle on the side of your buttocks).