Healthy Nutrition and Weight Management
 
Enough enquiries regarding weight loss, diet, healthy nutrition and detoxing has inspired me to write this post.
This is my understanding and approach to diet and nutrition according to Traditional Chinese Medicine and other traditional therapies.
In Chinese medicine there is little reference to detoxing unless we're dealing with a severely toxic constitution, like drug overdose, obesity, hypertensive or diabetic condition. Chinese medicine is very conservative when it comes to detoxing, in many cases it may cause more harm than benefit.

I propose embracing a more wholesome approach that helps maintain optimal weight and is nurturing to the organism, the key is in establishing healthy patterns of behavior regarding food. When choosing a diet therapy, the goal is to consider the time cycle for certain organs responsible for optimal digestion, the seasons, and your constitutional nature. Not everyone benefits from a vegetarian, carnivore, vegan or raw diet. Having your acupuncturist assess your constitution so that you are properly informed is a very important step.

Our metabolism is most heightened before 3 PM, that means animal proteins should be consumed by 3 PM. The main meals should be early morning and early afternoon (unless you’re fasting). Post 3 PM, vegetarian meals are preferred. Vegetarian meals means- a pretty healthy non-starchy diet. Like soups, stews, curries, grilled/stir fried/steamed vegetables with a grain. 
The spleen organ, according to TCM is responsible for metabolism, and it likes regularity. Establish regular times for eating meals and commit to those times every day. Eating in silence with limited disruptions determines the quality of digestion, emphasis on chewing food with mindful attention.
 
The last meal should be by 6 PM. Post 6 PM, if hungry snack on a fruit(not the sweet kind) or nuts, if fasting then only water or unsweetened tea.
The primary foods to avoid are sugars (everything that converts to sugar), processed foods, dairy (unless you know your dairy farmer). These foods are inflammatory and the cause of many chronic internal disorders.

Animal proteins should be organic, I know it costs more but it is absolutely worth it -we're finding that a lot of hormonal imbalances in both men and women are due to the manipulation of hormones in livestock. Not to mention cancer being linked to carcinogenic matter fed to chickens. We are in control. Wherever possible, choose organic animal fats. 

The digestive system thrives in a warm environment. Consumption of cold and raw foods (raw salads, sashimi, smoothies, iced coffee, juices) will slow down metabolism and in some constitutions cause a disturbance, if your constitution is damp then these foods will aggravate your symptoms. Your digestion craves foods that are warming and cooked. Drinks should be taken at room temperature or slightly warm, add lemon juice for weight loss. 
When washing greasy dishes in cold water, dishes are still greasy right?  Hot water obviously cleans much better, same idea with the body. 
Meals should mostly be soupy. They should not be dry, avoid sandwiches, chips, fries and other fast food type foods. Those are not metabolized very well and offer little nutritional value. 

If you are trying to lose weight, set realistic goals. Losing 1 pound a week is very doable, and you will keep it off.
Exercising is very important. Plan to have at least 30 to 45 minutes of cardio every day, when the blood and lymph are circulating, qi and blood can circulate and nourish every organ system. I can't emphasize enough how important it is to exercise daily.

To review, proper eating habits for weight loss and optimal digestion:

• First thing in the morning and throughout the day drink warm to hot water with fresh organic lemon juice (especially for weight management).
• Avoid drinking beverages with meals. Drink 1 cup of room temperature water before meals.
• Incorporate fasting 16-18hrs. a day. Cut off is 6pm or earlier.
• Main meal to set up metabolism is your first meal. The time should be consistent daily, and the combination is essential for what your body will crave all day. A meal rich in carbs, will mean you will crave carbs all day.
• Meals should be prepared from scratch and as close to nature as possible, avoid processed food. If you can't pronounce the ingredients, they are probably not nutritious and possibly harmful.
• Introduce fermented foods like sauerkraut, pickle your own vegetables. Include fermented foods with at least one meal a day. Fermented foods populate your gut with beneficial bacteria, and improve digestion, immune function, and enhances mood.
• Understand which foods are beneficial for your constitution. Food is medicine, most imbalances can be corrected with foods.
• Adrenalin stress and hyperactive nervous system inhibits secretions and supply all blood towards the fight or flight response. Blood is not flowing to the stomach or mouth causing digestion to shut off. This is when we turn to comfort foods which are generally silencing our distress. Identify your comfort foods and try to address the emotional stressors, the root imbalances.
• How you eat is the most critical element to gallbladder and stomach function, chew food thoroughly, and take your time, smell and taste your food. Shut off all other stimulants like television, computer, and phone.
• Consume herbal digestive bitters or apple cider vinegar before meals.
• ·Go to bed on an empty stomach - at least 4 hours after you ate. The liver needs 8 hours to detoxify and replenish, going to bed on a full stomach means the liver is forced to break down the meal when it should be purifying blood.
• Stress is the primary trigger for most imbalances in the body, it is responsible for a host of illnesses, we can probably assess the root of most disease in stress. Adaptation to stress is very important, manage through spiritual practice of yoga, tai chi, qigong, meditation, singing, dancing, etc.
• Cardio workout, 30-45 min a day. 

 More Review:

• Meals should be abundant in vegetables, fiber, and some white protein (fish, turkey, chicken).
• Meals should not be dry (sandwiches, chips).
• Most meals should be soupy, like curries and stews.
• Raw foods should be a side dish and not your main dish.
• Incorporate fermented foods.
• Not more than 6oz of cold, raw drinks (smoothies, juices, iced drinks)
• Grains should be soaked overnight with a little bit of lemon juice.
• Limit consumption of carbohydrates.
• Avoid soft drinks, limit caffeine and alcohol.
• Avoid snacking unless it’s in the nut or fruit family.
• Limit sodium consumption (table salt).
• Beneficial tea is Green tea.
• Do not eat any pre-packaged, canned foods, processed or microwave food.
• Avoid greasy, rich, fatty, deep fried foods.
• Avoid dairy intake.
• Drink 1 cup of room temp water before your meal not with your meal, this will signal the mind that its full much faster avoiding overeating.
• EXERCISE daily.

 
Weight loss protocol to accelerate results

Preparing for the cleanse, 7 to 14 days
This is a strict (but very healthy) diet. Think about what you eat each day. When ever possible, prepare all meals from scratch, buy organic, animal proteins should be free of hormones and antibiotics, eat wild caught fish only and fresh seasonal local vegetables. Establish relationships with local farmers, farmers who are passionate about pure foods, buy seasonal vegetables, local eggs and meat. Your food is your medicine.

• Eat only raw salads(30%) and steamed vegetables (70%)
• Buy organic if you can
• Make sure your bowels are moving, can supplement with magnesium (800mg at bedtime)
• Do the cleanse for 7-14 days

Avoid starchy vegetables such as sweet potatoes, potatoes, yams, corn, all winter squash except zucchini, beets, peas and parsnips. Raw salads and steamed vegetables might not sound that exciting, but you can use salt, pepper, lemon juice and various herbs and spices to liven them up. See the list of veggies you can eat from phase one.

The Cleanse, for the next 7-14 days you will be drinking 1 liter of broth with either a raw salad or steamed vegetables.
RECIPE: VEGETABLE BROTH
3-4 potatoes, peeled and diced
1 small onion, diced
3-4 stalks of fresh grown celery, thinly sliced
1-2 fresh grown carrots, thinly sliced
Cayenne pepper (optional)
1 large handful of greens such as kale or chard, chopped

Place ingredients in 3 quarts (about 3 liters) of pure or distilled water. Bring to boil and simmer for 20 minutes, strain the liquid and discard the veggies. If you'd like to spice it up a little, throw in some cayenne pepper. You should drink 2-3 bowls of this vegetable broth each day to replace depleted minerals. Use organic vegetables if possible!

PHASE ONE, FOODS TO EAT FOR THE NEXT FOUR WEEKS

VEGETABLES
Asparagus
Avocado
Broccoli
Brussel sprouts
Cabbage
Cauliflower
Celery
Collard greens
Cucumber
Eggplant
Garlic (raw)
Kale
Leeks
Okra
Onions
Peppers
Radish
Seaweed
Spaghetti squash
Spinach
Summer squash
Swiss chard
Tomatoes
Turnip
Zucchini

• Avoid starchy vegetables such as carrots, sweet potatoes, potatoes, yams, corn, all squash except zucchini, beets, peas, parsnips and all beans except green beans
• You should buy your vegetables fresh and eat them raw, steam or grill them. Add a little garlic and onions for flavor. 

PROTEINS
Beef
Chicken
Fish
Eggs

• Proteins are almost completely free of sugars and mold, so they fill you up, limit to 3 servings of beef, chicken or fish a week
• Eat fresh and organic meat if possible - processed meat like lunch meat, bacon and spam, is loaded with dextrose nitrates, sulphates and sugars
• Smoked or vacuum packed meats are also best avoided

NUTS AND SEEDS

• Nuts are a high protein food
• Avoid peanuts and pistachios as they tend to have a higher mold content
• You can remove mold by soaking the nuts in water
• Another tip to remove mold - spray the nuts with a diluted grapefruit seed extract solution

NON-GLUTINOUS GRAINS
Buckwheat
Millet
Amaranth
Quinoa
Wild and brown rice

• Grains contain a high amount of fiber, excellent for keeping the colon clear 
• Soak grains overnight with a tiny bit of lemon juice
• Grains also act like a pipe cleaner in your intestine, grabbing toxins like pollutants, chemicals, pesticides and heavy metals on their way through

HERBS AND SPICES
Basil
Black Pepper
Cayenne
Cilantro
Cinnamon
Cloves
Cumin
Curry
Dill
Garlic
Ginger
Nutmeg
Oregano
Paprika
Rosemary
Tarragon
Thyme
Turmeric

• Most of these herbs contain antioxidants, and anti-fungal properties
• Increase circulation and reduce inflammation
• Improve digestion and alleviate constipation

OILS
Virgin Coconut Oil
Olive Oil
Sesame Oil
Pumpkin seed oil
Macadamia Oil
Almond Oil
Flax Oil
Safflower
Sunflower
Coconut oil
Coconut butter
Ghee
Organic butter

• Use cold pressed oils
• Heating or boiling destroys many of the oils' nutrients

SEASONING
Black Pepper
Salt
Sea Salt
Lemon Juice

HERBAL TEAS
Cinnamon Tea
Clove Tea
Chamomile Tea
Pau D'arco Tea
Peppermint Tea
Ginger Tea
Licorice Tea
Lemongrass Tea
Green Tea

• All of these herbal teas have anti-fungal, anti-inflammatory properties
• If you're missing your morning coffee, try green tea instead

 
PHASE 2: Foods to Reintroduce for the next 4 weeks

BEANS
Adzuki Beans
Black Beans
Chickpeas
Mung Beans
Lima Beans
Pinto Beans
Navy Beans
Split Pea

• Beans are banned from Stage 1 because they contain lots of carbs
• They can be reintroduced in Stage 2 because they also contain fiber
• Soak all beans overnight with a little bit of lemon juice

HIGH CARB VEGETABLES
Carrots
Sweet Potatoes
Yams
Corn
Beets
Peas
Parsnips
Winter Squash

• These vegetables are banned in Stage 1 because of their high carb content
• However, they are nutrient dense and can be reintroduced in Stage 2
• Try adding 2-3 small portions each week

FRUIT
Green Apples
Pears
Grapefruit
Blueberries
Raspberries
Cranberries
Huckleberries
Blackberries

• Fruit is banned from Stage 1 because it contains sugar
• This is a list of low sugar fruits that may be OK to reintroduce in Stage 2

PHASE 3 AND BEYOND, A LIFESTYLE ADJUSTMENT
Be careful in re introducing foods like pizza and apple pie, you will have a reaction and it will probably be phlegmy and unpleasant.
It is believed in Chinese Medicine that most illnesses can be traced to an inflammatory condition.
For two months now, you have avoided inflammatory foods, and you are probably feeling for the most part symptom free.
I suggest you adopt this protocol as a lifestyle. It will help prevent illness and serve your body.
I want this to be a fun experience for you, your mindset is important. Let us welcome the traditional approach to nutrition with a positive enthusiasm!
Clinically, I have witnessed great success with this approach to nutrition and health.
Much success to you all!

If you or someone you care about can benefit from a constitutional diagnosis utilizing Chinese Medicine Therapeutics, please connect with Anjelika direct at 808-205-6536.

Impressive new research is emerging every day regarding the role of the microbiome of the digestive tract lining. The microbiome refers to the healthful bacteria, or ‘good germs’ that line our digestive tracts. The digestive tract itself is a center point of the nervous system, hormonal system and immune system. It is responsible for the balance of the our molecules of emotion, the neurotransmitters, and as a result is an important player for best mood. And good bacteria is an important part of healthy digestion.  Probiotics are known not only to help the digestion, but are key factors in obesity, hormonal balance, healthy kidney function, and much more.

How Do Probiotics Help the Brain?

Medical research is uncovering the mechanism of probiotics in mood. These healthy germs boost mood in two important ways: they generate a particular neurotransmitter called gamma-aminobutyric acid (GABA) and also enhance the brain receptors for GABA as well. Like a warm and gentle blanket for the brain, GABA is calming amino acid, known to calm areas of the brain that are over active in anxiety and panic and in some forms of anxious depression.

Animal studies working with mice showed those mice who ingested probiotics were, in general, more chilled out than the control mice.  The probiotic mice had lower levels of corticosterone in response to stress. Corticosterone is the mouse version of the human stress hormone cortisol. High levels of cortisol are common in anxiety as well as depression.  These mice were fed either the probiotic strain Lactobacillus rhamnosus or a broth without these. The lactobacillus-fed animals showed significantly fewer stress, anxiety and depression-related behaviors than those fed with just broth (Bravo et al., 2011).
Human studies have also corroborated these murine (mouse) findings. A French team learned via a double-blinded, placebo-controlled, randomized parallel group study that giving humans specific strains of Lactobacillus and Bifidobacterium for 30 days yielded beneficial psychological effects including lowered depression, less anger and hostility, anxiety, and better problem solving, compared with the placebo group (Messaoudi et al., 2011). 

Yeast and the Microbiome

While a healthy microbiome will contribute to good mood, an unhealthy one full of Candida albicans (yeast), and all the toxins associated with it, may also contribute to mood disorder. Presence of yeast will alter the ability to absorb nutrients and push hypersensitivity reactions of toxin by-products which translates to inflammation in the body. Inflammation will greatly contribute to depression, anxiety and poor mental function (Rucklidge, 2013).

What You Can Do To Keep Your Microbiome Healthy?

Steps you can take for a healthy microbiome and mood are:

1 – Avoid excess sugary foods: to avoid yeast build up. 

2 – Good Quality Sleep: good sleep is key for the intestinal lining to repair and create a healthy microbiome.

3 – Meditation and Relaxation: Meditation and quality down time is important to keep the body in the ‘rest and digest’ mode instead of stress mode. Stress mode shuts circulation to the gut, which doesn’t allow a healthy microbiome.

4 – Eat Foods with Fiber: Good fiber helps feed the good bacteria and keeps them healthy. Vegetables, fruits, psyllium, flax, inulin and other fibers also help keep good flora and proper balance of short chain fatty acids in the intestines. 

5 – Eat Probiotic Foods: While the French study mentioned above used a supplement, there are also many wonderful natural foods full of probiotics. In my opinion, foods, over supplements, are always the best way to go for long term health. These include natto (a traditional Japanese fermented food), kim chi (Korean style cabbage), sauerkraut, yogurt, kefir, tempeh, fermented milk (like buttermilk), miso, and non-baked cheeses (like aged cheese). Homemade sauerkraut is better than store bought, for the store bought stuff is pasteurized, which kills some of the good probiotics.

6 – Consider a probiotic supplement: For patients with health issues, sometimes it makes sense to use a supplement along with foods. A good quality supplement should contain with Lactobacillus and bifidus bacteria. There are a number of good ones on the market and some that are poorly made, so if you choose to take a supplement, make sure the manufacturer is of the highest quality in terms of raw materials, culturing techniques, and quality control. My clinic uses Restoraflora, which contains about 4 billion bacteria per capsule. If you purchase one in the store, find a refrigerated version that doesn't have any binders, fillers, milk products, or corn.

reference: https://www.psychologytoday.com/blog/inner-source/201411/the-gut-microbiome-anxiety-and-depression-6-steps-take

For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

Fibromyalgia affects an estimated 5 million Americans, 80-90% of whom are women. The disorder is characterized by widespread pain and diffuse tenderness. Although there is no cure, tailored acupuncture might provide some welcome respite, according to a new study.
New research shows that tailored acupuncture might relieve fibromyalgia symptoms.Although difficult to categorize, fibromyalgia is considered a rheumatic condition because it impairs soft tissue and joints and causes pain.
Fibromyalgia carries with it a number of other life-disrupting symptoms that vary from individual to individual.
These symptoms can include muscle stiffness, headaches, irritable bowel syndrome (IBS) and sensitivity to temperature, sounds and bright lights.
The exact causes of fibromyalgia are not well understood; however, hypothesized culprits include traumatic or stressful life events and repetitive injuries.
There might also be links to other diseases such as lupus and rheumatoid arthritis; some researchers believe there is a genetic component at work, too. Because there are no known biological markers, diagnosing fibromyalgia can be problematic. To reach a conclusive decision, other overlapping disorders must first be ruled out.
Because of these questions surrounding genesis and diagnosis, effective treatments for fibromyalgia are not forthcoming.
A recent study conducted at Doňa Mercedes Primary Health Centre, in Seville, Spain, looked at the potential use of acupuncture to ease fibromyalgia's symptoms.
Complementary medicine and fibromyalgiaPerhaps because of the lack of medical treatments for fibromyalgia, one study found that 91% of sufferers seek solace in complementary medicine such as hydrotherapy, massage and acupuncture.
Acupuncture is used by 1 in 5 fibromyalgia patients within 2 years of diagnosis.
Previous clinical trials testing acupuncture's efficacy have been inconclusive, but these studies did not tailor the course of acupuncture to suit the individual needs of each fibromyalgia patient.
To investigate whether this might make a difference, the research team, led by Dr. Teresa Leiva, compared tailored acupuncture against sham acupuncture in 153 patients. Sham acupuncture involved using the same guide tubes as the genuine acupuncture group, but without inserting needles. The sham treatment solely focused on the dorsal and lumbar regions.
Each patient (sham and tailored) received 20-minute-long treatments, every week for 9 weeks. During the trial, the patients continued taking any prescription drugs they were already using.
The participants completed questionnaires rating various parameters such as levels of pain, depression and the overall impact of the disease on their lives. These reviews were carried out before the trial, at 10 weeks, 6 months and 12 months.
Sham vs. tailored acupuncture in fibromyalgiaAt the 10-week mark, the tailored acupuncture group reported a 41% drop in pain, whereas the sham acupuncture group reported a 27% reduction.
Twelve months later, the effect was still apparent. The tailored group and sham group reported 20% and 6% reductions in pain, respectively.
The questions that rated the overall impact of fibromyalgia on participant quality of life told the same story across all three time points. The tailored group reported reductions in the disease's negative impact of 35%, 25% and 22%; the sham acupuncture group, at the same points in time, registered reductions of 24.5%, 11% and 5%.
Also, general measures of anxiety, fatigue and depression were significantly better at the 10-week mark for the tailored acupuncture group. The differences were still evident after a year, but the researchers note that antidepressant usage in the group had also risen, making the results difficult to interpret.
The authors of the report, published in Acupuncture in Medicine, a BMJ journal, concluded:
"This treatment produced an improvement in the participants' condition [...] Such an outcome has not been reported by previous studies following the application of standardized treatments: therefore, our results suggest that applying individualized treatment algorithms when starting a course of acupuncture may be important."
As the authors are quick to mention, this is the first time such a positive result has been found; additional, large-scale work will need to be carried out before solid conclusions are drawn. Because current medication only deals with the symptoms of fibromyalgia, any intervention that can ease the suffering will be a welcome advance.

reference: by Tim Newman

For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

Acupuncture alleviates irritable bowel syndrome (IBS). Researchers from the Heilongjiang University of Chinese Medicine investigated the efficacy of electroacupuncture for the treatment of IBS. A comparison group in the clinical trial received oral administration of pinaverium bromide. The acupuncture treatment group demonstrated an 86.7% improvement rate. The drug group demonstrated a 50% improvement rate. 
Sixty patients were randomized equally into two treatment groups. Group one received electroacupuncture and group two received pinaverium bromide. Electroacupuncture was applied to Huatoujiaji acupoints of the back at the level of T11, T12, and L1.
The researchers note that the acupuncture prescription was developed using a traditional approach to care. They note the Traditional Chinese Medicine (TCM) principle that Huatoujiaji acupoints are located between the du and bladder taiyang channels and have the ability to regulate both of these bordering channels and respective acupoints at specific spinous process levels. For example, the spleen back-shu point of the bladder taiyang channel is located lateral to the lower border of the spinous process of T11. Likewise, the stomach-shu point is located lateral to the lower border of the spinous process of T12. In addition, the sanjiao-shu point is located lateral to the lower border of the spinous process of L1.
All three bladder taiyang channel acupoints have traditional functions for regulating the digestive system. At the same spinous process levels, the Huatoujiaji acupoints share similar medicinal actions. The same applies for du channel acupoints. They too share similar actions to Huatoujiaji points at corresponding spinous process levels. 
The acupuncture needles were inserted and manual acupuncture techniques were used to elicit deqi at each acupuncture point. The needles were 0.30 x 40 mm stainless steel filiform type and needle depth was 20 to 40 mm. Once deqi arrived, manual stimulation was applied for an additional two minutes followed by electroacupuncture of 60 Hz at patient tolerance levels for intensity. Needle retention time per each acupuncture session was thirty minutes. Acupuncture was applied once per day at a rate of five days per week for a total of three weeks. 
The medication group received 50 mg of pinaverium bromide at a rate of three times per day for three weeks. Pinaverium bromide is a gastrointestinal calcium antagonist. As a spasmolytic agent, it relieves spasms of the smooth muscle of the bowels. This medication is used for the relief of IBS for purposes of controlling abdominal pain and other bowel disturbances. Ultimately, the data shows that electroacupuncture significantly outperformed pinaverium bromide.
Jiangsu Province Hospital of TCM researchers had similar findings. Their meta-analysis of eleven trials with a sample size exceeding 950 patients demonstrates that acupuncture plus moxibustion relieves IBS. The study also revealed that acupuncture outperformed medications. The Jiangsu Province Hospital of TCM researchers concluded, “Acupuncture-moxibustion for irritable bowel syndrome is better than the conventional western medication treatment.”
Chinese herbal medicine has also been shown effective for the treatment of IBS in modern research. The Journal of the American Medical Association (JAMA) published the findings of a randomized double-blinded placebo-controlled trial noting that Chinese herbal medicine “offer(s) improvements in symptoms for some patients with IBS.” The study represents a joint effort by gastroenterologists and herbalists.

References:
Sun YZ & Song J. (2014). Therapeutic Observation of Acupuncture at Jiaji (EX-B2) for Irritable Bowel Syndrome. Shanghai Journal of Acupuncture and Moxibustion. 34(9).
Zhongguo Zhen Jiu. 2012 Oct;32(10):957-60. [Meta analysis of acupuncture-moxibustion in treatment of irritable bowel syndrome]. Pei LX, Zhang XC, Sun JH, Geng H, Wu XL. Acupuncture and Rehabilitation Department, Jiangsu Province Hospital of TCM, Nanjing, China.
JAMA. 1998 Nov 11;280(18):1585-9. Treatment of irritable bowel syndrome with Chinese herbal medicine: a randomized controlled trial. Bensoussan A, Talley NJ, Hing M, Menzies R, Guo A, Ngu M. Research Unit for Complementary Medicine, University of Western Sydney Macarthur, Campbelltown, New South Wales, Australia.

For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

The hits just keep on coming when it comes to the health benefits of meditation. Research is now emerging that would justify implementing this practice within hospitals and schools (some already do) as well as including it in treatment recommendations for various diseases.

Not long ago, an eight week study conducted by Harvard researchers at Massachusetts General Hospital (MGH) determined that meditation literally rebuilds the brains grey matter in just eight weeks. It was the very first study to document that meditation produces changes over time in the brain’s grey matter. Now, they’ve released another study showing that meditation can have a significant impact on clinical symptoms of gastrointestinal disorders, irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).  The study showed that elicitation of the relaxation response (a physical state of deep rest that changes the physical and emotional responses to stress) is a very big help.

The study comes out of the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital (MGH) and Beth Israel Deaconess Medical Center (BIDMC). This is the very first study where the use of the “relaxation response” was examined in these disorders, and the first to investigate the genomic effects of the relaxation response in individuals with any disorder. The report was published in the journal PLOS-ONE. (source)

Given the two studies cited above, and all of the other documented health benefits of meditation, this should open the door for more studies to examine the benefits of meditation for a wide range of diseases.

“Our results suggest exciting possibilities for further developing and implementing this treatment in a wider group of patients with gastrointestinal illness. Several studies have found that stress management techniques and other psychological interventions can help patients with IBS, at least in the short term; and while the evidence for IBD is less apparent, some studies have suggested potential benefits. What is novel about our study is demonstration of the impact of a mind/body intervention on the genes controlling inflammatory factors that are known to play a major role in IBD and possibly in IBS.” – Brandon Kuo of the gastrointestinal unit in the MGH Department of Medicine, co-lead author of the report. (source)

For those of you who are unaware, IBS and IBD are chronic conditions that produce similar symptoms which include; abdominal pain, and changes in bowel function, like diarrhea. IBD also includes ulcerative colitis and Crohn’s disease, which leads one to suffer from severe inflammation in all or part of the gastrointestinal tract. Science has shown us that stress intensifies these symptoms, which is why this study regarding meditation and these diseases holds a great deal of importance.

The relaxation response has been subject to several studies that clearly show that its regular practice (induced by meditation) directly affects physiologic factors such as oxygen consumption, heart rate, blood pressure and again, stress and anxiety. It was first described over 40 years ago by Herbert Benson, director emeritus of the Benson-Henry Institute and co-author of the paper presented in this article.

The study had 48 adult participants, with 19 of them being diagnosed with IBS and 29 with IBD. There was weekly relaxation response training, as well as in their home for 15 t0 20 mintues each day.

The study enrolled 48 adult participants — 19 of whom had been diagnosed with IBS and 29 with IBD — who participated in a nine-week group program focused on stress reduction, cognitive skills, and health-enhancing behaviors. Each of the weekly sessions included relaxation response training, and participants were asked to practice relaxation response elicitation at home for 15 to 20 minutes each day. Along with aspects featured in other group programs offered at the Benson-Henry Institute, this program included a session specifically focused on gastrointestinal health.

“Both in patients with IBS and those with IBD, participation in the mind/body program appeared to have significantly improved disease-related symptoms, anxiety, and overall quality of life, not only at the end of the study period but also three weeks later. While there were no significant changes in inflammatory markers for either group of participants, changes in expression were observed in almost 200 genes among participants with IBS and more than 1,000 genes in those with IBD. Many of the genes with altered expression are known to contribute to pathways involved with stress response and inflammation.” (source)

Meditation And How To Do It. A common misconception about meditation is that you have to sit a certain way or do something in particular to achieve the various benefits that it can provide. All you have to do is place yourself in a position that is most comfortable to you. It could be sitting crosslegged, lying down in a bed, sitting on a couch etc, it’s your choice. That being said, I do not doubt that sitting in a certain position allows energy to flow more freely through you body, but above all (in my opinion) comfort is of utmost importance.

It’s not about trying to empty your mind, and as the first study cited in this article states, it’s about the “non-judgmental awareness of sensations, feelings and state of mind.” Let the thoughts, feelings and emotions that pop up present themselves, don’t judge them, and let them pass. Make peace with whatever you are experiencing.

I also believe that meditation is a state of being/mind. One can be engaged in meditation while they are on a walk, for example, or the time they have right before they sleep. Throughout the day, one can resist judging their thoughts, letting them flow until they are no more, or just be in a constant state of peace and self awareness. Contrary to popular belief, there is more than one way to meditate.


Sources: All sources are highlighted throughout the article.
http://www.collective-evolution.com/2015/08/05/harvard-study-reveals-what-meditation-literally-does-to-gastrointestinal-bowel-disorders/


For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.