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A.J. Burnett, to left, has tried to get Yankees manager Joe Girardi to try acupuncture. ‘I don’t think I could take it,’ Girardi says.NEW YORK - Brian Cashman had to be sure.

The Yankees general manager heard the reports out of Toronto, the ones that said that A.J. Burnett had been reformed. Gone was the pitcher who leaned on raw talent and little else to get by, the one with the nasty streak of a bulldog but the durability of a Ming vase. Inspired by the great Roy Halladay, Burnett had learned the virtue of preparation and thus discovered the key to staying healthy.

Still, Cashman had questions for Burnett when he became a free agent. So they talked about preparation, about lifting weights, running and throwing between starts, all the mundane work it takes to do the extraordinary. Then, Burnett told Cashman about the thing that he believed had made all the difference: his devotion to acupuncture.

“Do you guys have something like that?” Burnett asked.

In the winter of 2008, the Yankees did not. However, with the team still stinging from missing the playoffs and in dire need of high-end arms, Cashman told Burnett he was prepared to change that.

“It was a promise I made to him,” Cashman said. “Clearly, we want to keep this asset on the field. We want him right.”

With that, the Yankees closed the book on two signings that shaped the 2009 championship season: Burnett, who helped the Yankees win the World Series; and Gil Chimes, a Connecticut chiropractor and the first acupuncture specialist employed by the Yankees under Cashman’s watch.

“It’s something that’s part of his routine, his structure, his discipline,” Cashman said. “It’s vital to him and his mind. Therefore it’s vital to us.”

It takes only one glance to realize a few important things about Burnett. Tattoos cover his body, growing like ivy over his skin since he got his first ink as a teenager in Arkansas. Clearly, he has no problem with breaking from the mold, and he has no issues with needles. Which leads to another important point about Burnett.

In the past year-and-a-half, he has begun a transformation from one of baseball’s most injury-plagued players into one of its most reliable, a drastic change he attributes to his use of acupuncture.

No one area of Burnett’s body is routinely targeted, he said. The number of needles used and where they are placed varies every time he receives treatment.

“I believe in it,” said Burnett, who starts for the Yankees today against the Twins. “There’s no doubt in my mind that I think it’s helped.”

Since his major league debut in 1999, Burnett has landed on the disabled list with a ruptured ligament in his thumb, a stress fracture of his right foot, a bone bruise, a right shoulder strain and a break-up of scar tissue in his right elbow, ultimately a side-effect of the granddaddy of all pitcher’s injuries, a right elbow ligament that required Tommy John surgery.

For all of Burnett’s ferocity on the mound, he had come to be defined by his fragility.

But for the first time in his career, Burnett strung together back-to-back seasons (2008-2009) in which he threw at least 200 innings and made more than 30 starts.

“A.J. has come to a better understanding of what to do to stay healthy,” Yankees manager Joe Girardi said. “Sometimes, when you’re young and have a great arm, you just go out and wing stuff. And he’s kind of a free spirit. But over the years … he’s really learned what he needs to do.”

In 2003, before undergoing Tommy John surgery, Burnett made four starts for the Florida Marlins. So when the Marlins won the World Series, Burnett received a ring he hardly wore because he felt as if he hardly deserved it.

When the Yankees received their championship rings for last year’s World Series title, Burnett said he planned to wear the ring proudly. This time, he had earned that right. On a staff that featured renowned grinders such as CC Sabathia and Andy Pettitte, Burnett was the only member of the Yankees rotation who didn’t miss a single inning to injury.

“That’s what I’ve tried to do for 10 years but I just haven’t been able to,” Burnett said.

Until recently.

Burnett first tried acupuncture in 2007 while with the Blue Jays. Massage therapists employed by the team suggested the technique. Burnett figured it couldn’t hurt.

“I wasn’t afraid of it,” Burnett said. “I’ve seen people do it before. After a while, I loved it.”

By 2008, Burnett underwent acupuncture treatments as often as three times a week.

“I found that I responded really well to the acupuncture, how that treated my body and my nerves, and the release of stress,” Burnett said. “And I bought into it big time.”

PROOF IS IN THE INNINGS

The results made him a believer.

In his final season with the Blue Jays, Burnett made a career-high 34 starts. He also set career-highs in victories (18), innings (221 1/3) and strikeouts (231). It was only the second time that he crossed the 30-start plateau and the first time since 2005, his final season with the Marlins.

His timing couldn’t have been better. Heading into his free-agent year, Burnett had plenty of financial motivation to show that he could stay healthy. The pitching-starved Yankees were convinced, signing the right-hander to a five-year contract for $82.5 million - and a team-employed acupuncture specialist.

“(Cashman) basically told me, ‘Hey, we want you to have the exact same program that you have,’ ” Burnett said. “In a sense, I live by it in a way. I love it because I really feel like it helps.”

In the days leading up to his starts, it’s not uncommon to see Burnett return to the clubhouse, still trying to fully emerge from his slumber.

“I try to pass out every time,” he said. “It’s a different kind of sleep. It’s like a heavy coma.”

He can be out for as much as half an hour at a time while undergoing treatment, occasionally remaining asleep even after the needles have been removed from his body. Sometimes, however, Burnett has been seen sound asleep, with needles sticking out of his body.

“Yeah, it’s bizarre,” Yankees bullpen coach Mike Harkey said. “It’s a thing he’s been doing for a while now. He trusts it, he enjoys it, and he seems to think he gets results from it. That’s all that matters.”

Sometimes, Girardi walks by the trainers and catches glimpses of Burnett in the middle of an acupuncture session. The manager can barely stand the sight.

“I cringe because there’s no way I could do it,” said Girardi, who recalls a few teammates through the years giving acupuncture a chance. “He’s always trying to get me to do some, but I don’t think I could take it.”

Indeed, acupuncture may not be for everyone. But what’s most important for the Yankees is that Burnett knows it’s for him.

“The bottom line is that I was on the field for 35 starts,” he said. “That’s my main goal.”

Marc Carig may be reached at mcarig@starledger.com

Tuesday, April 03, 2007
By Dr. Manny Alvarez

FoxNews.com managing health editor Dr. Manuel Alvarez

Hippocrates, the father of Western medicine, was a firm believer in the body’s ability to heal itself, saying, “the natural healing force within each of us is the greatest force in getting well.”

But long before Hippocrates, the ancient Chinese were already practicing what he would later preach, through the art of acupuncture.

With seasonal allergies torturing one-third of Americans, ancient acupuncture can provide a new kind of relief. While over-the-counter medications often come with unwanted side-effects, acupuncture does not. This makes it a welcome alternative for people looking for a new way to combat allergies this season.

Acupuncture is defined as a method of preventing and treating disease, illness, injury or pain by allowing the body to heal naturally and improve the way it functions. This is done by stimulating biologically significant points on the surface of the body.

In traditional Chinese medicine, these strategic points are usually stimulated by the insertion of acupuncture needles. However, in the current Westernized version of acupuncture, they can be stimulated through non-invasive techniques such as lasers.

No matter what type of stimulation is used, there is never any introduction of chemical substances into the body.

Getting to Know Acupuncture

The traditional Chinese medicine approach to acupuncture treatment is predicated on eight principles:

• Qi (sometimes spelled “chi”) - This is the energy that gives life to all living matter. In Traditional Chinese Medicine, Qi typically refers to the functions of the internal organs as well as life force or energy.
• Yin and Yang - These two opposites make up the whole. To be healthy involves balancing Yin and Yang. Illness occurs when one of the two is either too strong or too weak.
• The Five Phases of Transformation (also known as the Five Elements) - The five elements are Metal, Wood, Water, Fire and Earth. They are related to the various organs in the body and to one another in a complex manner.
• Channels - Qi flows through a system of ducts. These ducts form a network of main channels, minor capillaries and collaterals. There are 14 main interconnected channels called “meridians” through which Qi flows. Each meridian is named for the organ it is related to e.g. Heart channel.
• Points (also known as acupuncture points) - More than 400 locations on the skin connect to the 14 main meridians or channels. The stimulation of different acupuncture points can influence the activity of the corresponding meridian in a specific manner.
• Diagnosis - It is believed that the pathological changes of the internal organs are reflected on the body surface. That is why a diagnosis is made by observation of the skin, eyes, tongue, and pulse.
• Zang-Fu Theory - This explains the physiological function, pathological changes, and inter-relationships of internal organs. The five Zang organs are the Lungs, Heart, Spleen, Liver, and Kidney. The six Fu organs are the Gall Bladder, Stomach, Large Intestine, Small Intestine, Urinary Bladder and “Triple Warmer” (three areas of the body cavity).
• Chinese Syndrome - There are eight general principles that are used to differentiate among syndromes:- Yin and Yang- Exterior (Biao) and Interior (Li)- Xu (deficiency) and Shi (excess)- Cold and Heat.

Acupuncture and Allergies

How do all of these elements fit together in the treatment of seasonal allergies? Kath Bartlett, owner of the Asheville Center for Chinese Medicine in Asheville, N.C., noted that they are used in a two pronged, “root and branch” approach. Kath has an M.S. in traditional Chinese medicine from Pacific College of Oriental Medicine, San Diego campus. She is also Board Certified in Oriental Medicine by the National Certification Commission for Acupuncture and Oriental Medicine.

She explained that during allergy season, when a patient comes in with a runny nose, watery eyes, and uncontrollable sneezing, the treatment emphasis is on the symptoms, or the “branch.” In between allergy seasons, the patient would continue to receive treatments, but this time the emphasis is on strengthening the immune system, or the “root,” also refered to as “The Righteous Qi.”

Diagnosing an allergy using traditional Chinese medicine is far more individualized than it would be with Western medicine. Allergies are analyzed by the pattern of symptoms seen in the specific patient, and the treatment is designed to relieve these particular symptoms.

The diagnosis begins with the basic belief that all allergies contain an element of dampness, which is a pathological accumulation of water. At this point, Kath explained, the acupuncturist looks at the symptoms to differentiate the nature of the allergy by determining heat and cold conditions.

In a heat condition, the phlegm or expectorant is green; there is a redness or yellow coat on the tongue, and the patient has a rapid pulse. In a cold condition, the phlegm or expectorant is white or clear and the tongue has a white coating. Once this determination has been made, the acupuncturist can target the specific acupuncture points that will alleviate symptoms.

Another technique used in addition to needle insertion is what’s known as “cupping.” This methodology is used to help Qi circulate. “In traditional Chinese medicine, a glass glass cup is usually used. There are also bamboo and plastic ones. A flame is put in and out of the cup, which causes the air inside to evaporate. This creates a vacuum effect. I put the cup on the lungs to pull out the phlegm,” described Kath.

Some acupuncturists also have herbal training, like Kath; and they incorporate herbs into the allergy treatment. She uses raw herbs or parts of the plants that are cut and dried and can be brewed into the strong-flavored teas that most people associated with herbal remedies. For patients who are turned off by the pungent flavors, granulated herbs can be mixed with water and drunk that way.

Is Acupuncture Effective?

How effective is traditional Chinese medicine in the treatment of seasonal allergies? In a study published in the September 2004 issue of Allergy magazine, the researchers concluded that a combination of Chinese herbs and weekly acupuncture sessions showed promise as a treatment for relieving the symptoms of seasonal allergies. The authors of the study recommended that future research investigate the effectiveness of an acupuncture and herb combination in the treatment of other conditions.

The study was done with 52 participants, between ages 20 and 58. The first group received a 20-minute acupuncture treatment weekly for six weeks, with points on the Large Intestine, Gallbladder, Lung and Liver meridians stimulated. Additional points were selected based on each patient’s individual symptoms. They were also given an herbal blend of schizonepeta, chrysanthemum, cassia seed, plantago seed and tribulus.

Patients in the control group were given acupuncture, but at the same non-acupuncture points, which were away from meridians. They were treated with needles smaller than those used on the traditional Chinese medicine patients. Control patients also received a non-specific herbal formula comprised of coix seed, licorice, poria, hops, oryza, barley, hawthorn fruit, and medicated leaven.

At the end of the study period, participants in both groups were rated on their level of improvement. The first group treated with traditional Chinese medicine patients demonstrated improvements in allergy symptoms in the eyes and nose, higher levels of physical activity, and an improved psychological condition compared to patients in the control group.

For seasonal allergy sufferers still suffering with traditional Western medical treatments, or weighed down by unwanted side effects like drowsiness, may find relief in acupuncture. In fact, these patients may discover what Hippocrates learned centuries ago, the body has its own incredible power to heal.

Click here to visit FoxNews.com’s Allergy Center

FoxNews.com health writer Maria Esposito contributed to this report.

For more great information on living healthy through every decade of life, click here to check out Dr. Manny’s book The Check List (Harper Collins, 2007).

Dr. Manny Alvarez is the managing editor of health news at FOXNews.com, and is a regular medical contributor on the FOX News Channel. He is chairman of the Department of Obstetrics and Gynecology and Reproductive Science at Hackensack University Medical Center in New Jersey. Additionally, Alvarez is Adjunct Professor of Obstetrics and Gynecology at New York University School of Medicine in New York City.

Andropause is the slow change that occurs with age in men’s bodies. Some men age gracefully, others get caught in hormonal shifts that effect mood, memory, thinking, sex drive, weight, and more. It is not just testosterone levels that change-thyroid hormones, melatonin, DHEA, DHT, estrogen, 5-alpha reductase, and other hormones shift with age. Just when these shifts occur, and how strongly they affect the body, varies from person to person. It is believed that diet, environment, and genetics all play a role in how andropause affects individual men. The age range for the onset of andropause is pretty wide-anywhere from 35 to 60. So, this is not normally a disorder of rapid changes, but rather a series of slow changes that may go unnoticed for years.

A number of herbs have been used over the years to combat aging and the effects of andropause, from sarsaparilla to he shou wu, Devil’s club to tulsi. Some of these herbs seem to be especially useful for many men with andropause today, and some have lost popularity over the decades but deserve a second look.

Sarsaparilla is one of those herbs that was popular among men a long time ago when it was treated the way ginseng is treated today, as an energy booster. Sarsaparilla contains steroids that the body can convert into other steroids it needs, including estrogen or testosterone, and has been popular as a muscle builder. It makes a tasty addition to a tea and is easy to use.

Saw Palmetto-perhaps best known for helping men with enlarged prostates-also has a place in treatment for andropause as it acts to balance estrogen and testosterone levels in the body. All people make estrogen, just as we all make testosterone. Men make very little estrogen, but when that little bit is out of balance with testosterone levels, it can make a big difference in how men feel, think, and behave. Not only does estrogen affect how we think, but it also inhibits the breakdown of DHT. This is one reason it is useful in fighting prostate enlargement.

What is DHT? DHT, or dihydrostestosterone, is a form of testosterone that makes boys, boys-and men, men. Its levels in the body increase with age, and when the body feels it is getting too much DHT, andropause can set in. There are two ways that the body can think it is getting too much DHT. The level of DHT can be normal, but the other hormones it needs to balance with can be off, making the body feel as though there is too much DHT. Alternately, there can just be too much DHT!

DHT can do some wonderful things, like making men, men. It can also have a positive effect on certain cancers, create hairy chests and strong beards. It also encourages baldness, prostate enlargement, possibly prostate cancers, and more. So it has its good points and its bad points. The key is to keep production and reception of DHT at healthy levels and to keep DHT in a good balance with other hormones, like testosterone and estrogen.

One more little chemical the body produces also affects andropause: 5-alpha reductase. As we age, men produce more 5-alpha reductase, a chemical that gets the body to convert testosterone to DHT. As the level of 5-alpha reductase increases, so does the amount of DHT in the body. Saw Palmetto inhibits the production of 5-alpha reductase, keeps what DHT is made of from binding with all of the cells it can, and encourages the breakdown of DHT. This is yet another reason for Saw Palmetto in men’s health.

An herb that is often associated with women also deserves a place here: Black Cohosh. It is useful in andropause, in part, for the same reason it is useful to women. Black Cohosh inhibits luteinizing hormone, or LH. LH rises as we age. This hormone has an effect on estrogen, which brings us back to the importance of healthy estrogen levels and a healthy balance of estrogen to testosterone. This is where Black Cohosh has an important role to play in men’s health.

Pumpkin seeds are also a wonderful food and herb for men. Known for their high zinc content, pumpkin seeds go a long way in feeding healthy drives in men as well as women. Zinc is another fighter of 5-alpha reductase, so it brings testosterone levels up and DHT levels down.

Milk thistle, a classic liver booster, can play an important role in helping the liver deal with changing hormone levels and the demands that this can place on the liver. Milk thistle also helps to repair liver from damage that can be done over the years by poor diet, drinking, medications, and other stressors.

Herbs that are popular for helping the body maintain a healthy hormone balance include ginseng. Ginseng may not be the best choice for all men. Many an amateur has used it to boost energy levels, but there are other, easier-to-use herbs. These herbs can often be used for longer periods of time and are not as easy to overdo. They include Fo Ti, or He Shou Wu, also Gotu Cola, Eleuthero, Angelica, Muira Puma, Maca, Ashwagandha, Tulsi, and more. Each has its own unique effects, but all are classified as adaptogens, like ginseng. Adaptogens help the body deal with stress-a major contributor to andropause. Finding the right adaptogen, or the right blend of adaptogens, can be done by trial and error, or with the help of a professional herbalist.

Occasional use of Tribulus can be a good way to achieve a romantic evening and is often recommended for andropause. The catch with this herb is that its cumulative effect is much like the boy who cried, “Wolf!” Eventually the body doesn’t believe the Tribulus and allows the testosterone levels to sink even lower than they were before. Despite the promotion that this herb gets, this is not a good herb for daily use for most men. It has its place in infertility treatments and impotence treatments, but professional help is advisable before using Tribulus.

So many wonderful herbs help us to stay happy and healthy that there simply is not enough space in an article to cover all of the possibilities. Cautious exploration, with safety in mind, can bring great rewards. Check with experts qualified in the use of herbs before use.

Liz Johnson is a local herbalist with nearly twenty years experience. Visit FireWind.com for more information about her practice and classes. Or reach Liz at 952-846-7464.

Foot Awareness Month!

Age-Defying Fitness: The Importance of Posture

By: Robert W. Griffith, MD 

Age-Defying Fitness: The Importance of Posture

Summarized by Robert W. Griffith, MD
April 4, 2007

Marilyn Moffat and Carole Lewis are physical therapists who have been in private practice for a number of years. They have both published and lectured extensively, and have written “Age-Defying Fitness” based on their experience with their aging patients. Their aim is to inspire and motivate readers to do something good and long-lasting for themselves: exercise. We are pleased to post several extracts from their book. Here is the first. Robert Griffith, Editor.

The Importance of Posture

“Stand up straight. Admire the world.” John Cheever

Your backbone is the key to good posture, and strong, solid posture is the backbone of feeling good and staying active. Many people, however, don’t stand straight. Their heads droop, their shoulders round, their backs slump.

After work and on weekends, Richard, 51, could often be found reading or watching television on the big sofa in the den. He called it “relaxing.” Working hard all day made him tired; he thought taking a well-deserved rest would make him feel better. But actually poor posture was wearing Richard out and contributing to his lack of energy. If anything, he was more tired on Monday morning than he had been on Friday night.

Over time, poor posture causes muscle weakness or tightness. Slumping while watching TV or using a computer may throw your spine out of alignment. Carrying heavy bags or uneven loads worsens the problem. Our parents and grandparents were onto something when they told us to sit up straight and stand erect. Perfecting your posture requires a lot of attention initially, but with practice it becomes second nature. Good habits build good posture, and good posture gives you more energy and fewer aches and pains.

Proper Posture

Posture is the position of your body while standing, sitting, and performing daily tasks. When your body is properly aligned, it is well-balanced, with minimum stress and strain on supporting structures such as bones, ligaments, and muscles.

Good posture also provides appropriate positioning for your inner organs. Keeping your body straight gives your lungs the space they need for full expansion, and keeping your abdominal muscles tight provides support for intestinal and pelvic organs. Posture affects breathing and arm and neck movements. It even affects how your jaw works and the way you chew. To see just how important posture is to well-being, try these 3 sim¬ple movements.

·    While standing, move your head forward; jut your chin out and increase the curve in the back of your neck. Round your shoulders and slump. Now do each of these 4 movements:
1. Take 3 deep breaths.
2. Turn your head side-to-side.
3. Raise both arms over your head.
4. Tap your teeth together.

·    Now pull your chin in, lengthen your neck, and look straight ahead. Bring your shoulders back and slightly down. Straighten your back, suck in your stomach, and repeat the 4 movements:
1. Take 3 deep breaths.
2. Turn your head side-to-side.
3. Raise both arms over your head.
4. Tap your teeth together.

·    Notice the difference. Do you feel how much easier it is to breathe deeply and move your head, arms, and jaw when you are well aligned?

Symmetry is an important aspect of good posture. Your body should be aligned equally side-to-side and back-to-front. When your body is in balance, it requires less work to stay erect. If your body is asymmetrical, some areas have to work more than others in order for you to maintain an upright position. Habitual, prolonged, unequal alignment results in more wear and tear on your body as you age.

Posture Changes

Posture does change over time, but many limitations that people associate with aging are actually due to inactivity. You may see older people with an almost goose-necked stance, head forward and shoulders severely rounded. But many younger people, especially those who spend a lot of time at their desks peering at computer monitors, exhibit these same postures earlier in life.

When Denise first visited her 80-year-old grandmother in the new nursing home, it didn’t surprise her to see a group of severely hunched¬-over elders in the television lounge. But when she came home that afternoon, Denise was shocked to realize that her teenage children and their friends slouched just the same way while they watched television.

Certainly age-related changes and conditions do occur. For example, as you get older the discs in your back lose some of their water content, becoming less spongy, more rigid, and narrower, exaggerating bad posture and stiffness. Hips and knees tend to become slightly more bent as you age, leading to walking pattern alterations. The possibility of developing conditions such as osteoporosis and spinal stenosis also increases with age. You can’t turn back the hands of time. But with proper exercise and training, you can maintain and improve your body’s performance despite advancing age.

This section in the book goes on to passages on posture assessment (including self-assessment), working out a prescription for correcting posture, and descriptions of 8 great posture exercises, all with diagrams and photos.

Future extracts from “Age-Defying Fitness” will cover strength, flexibility, balance, and endurance.

You can buy “Age-Defying Fitness” from Amazon or from Peachtree Publishers http://www.peachtree-online.com/product/2735.aspx.

Source

·    Age-Defying Fitness: Making the most of your body for the rest of your life. M. Moffat , CB. Lewis, 1st edition. Peachtree Publishers, Atlanta., 2006

 TRY OUR POSTURE ROPE today and see what your perfect posture looks like.  Posture Ropes available for sale at just $10.00.

To Enhance your Energy, Edge and Performance…Click the Link Above!

by Mary Sichi, citizen journalist

(NaturalNews) Common wisdom holds that exercise boosts your mood, in addition to benefiting your physical health.  Terms such as “endorphins” and “runner’s high” are afloat in the popular lexicon.  If you are a person who exercises regularly, or if you know someone who does, you will likely be aware of this bonus that comes along with vigorous physical activity.  Ample evidence seems to suggest that exercise might hold great promise in the treatment of disorders such as depression.  But anecdotal evidence and personal testimony do not a mental health revolution make.  A new anti-depressant medication, for example, must be tested through clinical trials that prove its efficacy and safety before it can be put on the market.

In the last couple decades, there has been some interest in looking at the mental health value of exercise.  Until recently, however, studies investigating the effectiveness of exercise in the treatment of mental health have not been conducted with the same level of scientific rigor as the clinical trials used to bring anti-depressant medications to the market.  Limitations of previous studies have included the absence of a control group, individuals not being randomly assigned to study groups, and testing the effects of exercise on individuals who were not suffering from a mood disorder.

But a recent placebo-controlled study conducted by James Blumenthal, professor of psychology at Duke University and published in the September issue of the journal Psychosomatic Medicine compared exercise to a common antidepressant medication in a group of individuals diagnosed with major depressive disorder, and found that exercise was as effective as the drug at alleviating symptoms of the disorder.  In this study, 202 depressed adults were randomly assigned to one of four groups: one that received the antidepressant sertraline, one that worked out in a supervised group setting three times a week, one that worked out at home, or one that received a placebo pill.  Sixteen weeks later, 47% of the group that took the antidepressant, 45% of the supervised exercise group, and 40% of those that exercised at home no longer met the criteria for major depression based on a standard measure of depression symptoms.  Although the percent of improvement in the group that exercised on their own was less than that of those that exercised in a supervised group, and the percent improvement in the supervised exercise group was slightly less than that of the group that took the antidepressant, the differences between these three groups were not statistically significant.  All groups improved a statistically significant amount over the placebo group, 31% of which no longer met the criteria for depression at the end of the study.  This study provides powerful evidence that exercise may be a viable alternative to antidepressant medication in the treatment of major depressive disorder.

Other studies have found that the benefits of physical activity can be realized in individuals who are not depressed, but who feel, as is common in our fast-paced culture, that they are mentally worn out and need more energy. In his book, “Calm Energy: How People Regulate Mood with Food and Exercise” Dr. Robert E. Thayer describes how exercise can be used as a personal mood-regulator, and cites one of his studies in which it was found that as little as ten minutes of brisk walking raised the mood and increased the energy levels of the subjects in the experiment for up to 2 hours after the walk.

More research is needed to replicate these types of studies and further define the mental health benefits of exercise.  Questions yet to be answered include what types of exercise (e.g., cardiovascular or weight training), what level of intensity and duration, and what frequency of exercising will produce the most benefits.  Additionally, gender or age differences may need to be taken into account when structuring an exercise program aimed at boosting mood.

With this much potential for positive mental health benefits, and with the most likely side effect being better physical health and possible weight loss, it is easy to imagine that if exercise were a marketable drug, it would be at the top of the drug companies’ lists of products to promote.  If more research emerges that clarifies and confirms the potential of exercise in the treatment of disorders such as depression, we may soon hear doctors say, “Run two miles and call me in the morning” to their patients who complain of feeling down.

Sources:
Psychosomatic Medicine, September 2007;
Calm Energy: How People Regulate Mood with Food and Exercise. Robert E. Thayer, Ph.D., Oxford University Press, 2001.

Natural sleep aids, along with “alternative remedies,” are viewed by many people with skepticism. They bring to mind images of witch doctors, shamans, tonic peddlers, and those “miracle” vitamins and gadgets that are hawked on late-night TV ads. We are justified in being skeptical of products that promise cures and carry no proof of effectiveness other than testimonials from people who refer to the pricey product as “magical” or “miraculous.” Most of the magic is in the form of smoke and mirrors designed to sucker you into spending your hard-earned cash.

­Such scams, unfortunately, can mask the fact that there are a few alternative approaches that may very well help you manage your health and, in particular, your sleep. Some of these alternatives may be less expensive and may be easier on the body than pharmaceutical options. That’s not to say that all alternative remedies are necessarily effective, are less costly than medication, or are free of side effects.

Nor should they be relied on to combat serious sleep disorders or insomnia that causes severe daytime fatigue; such conditions require medical intervention. But some alternative therapies may help in combating insomnia caused by stress. Indeed, nearly all the remedies discussed in this article are aimed at helping you to relax so that sleep comes more easily.

On the next page, learn about how acupuncture works, along with the benefit of acupuncture on sleep.

Acupuncture and Sleep Disorders

Acupuncture, a form of alternative medicine, is becoming an increasingly popular method to treat many medical conditions, including sleep disorders. Acupuncture dates back thousands of years and is rooted in Eastern healing practices. It’s based on a concept that all disease, including sleep problems, is the result of an imbalance of subtle energy moving throughout the body. This energy moves along 14 pathways in the body called meridians. Through the ages, practitioners have identified and charted these meridians. Treatment by an acupuncturist involves inserting very fine needles at various points along these meridians to increase, decrease, or balance the energy flow.

In the Western scientific community, there is a great deal of skepticism about the use of acupuncture, mainly because there have not been a lot of well-designed, well-controlled studies proving its effectiveness. The National Institutes of Health, however, has recently stated that there is enough evidence to indicate that acupuncture can be helpful in controlling nausea and certain types of pain.

Acupuncture has also been suggested — and in the East, used — as a remedy for insomnia, although scientific proof of this particular benefit is lacking. Still, acupuncture might be worth a try, especially for people suffering from chronic pain that affects their ability to get enough restful sleep.

Most people have heard about someone who has been helped by acupuncture but are reluctant to try it themselves because they fear having needles inserted into their body. But the consensus of most people who have used acupuncture is that the procedure causes little or no discomfort, and many swear by the benefits they’ve received. Side effects from acupuncture are also rare and appear to result mostly from treatment by unqualified practitioners.

If you decide to try acupuncture for your sleep problems, seek out a licensed practitioner, if your state governs this profession, or one certified by the National Commission for the Certification of Acupuncturists. In addition, check to be sure the acupuncturist uses sterile, disposable needles, to decrease any risk of transmission of blood-borne infectious organisms.

A close cousin of acupuncture is acupressure. Acupressure relies on the same meridian points as acupuncture, but finger pressure, rather than a needle, is used to stimulate points along the meridians to increase, decrease, or balance the energy running through the body.

Massage and Sleep Disorders

Massage is often used to help babies sleep, and it can be useful in treating sleep disorders in adults. Massage is one of several hands-on strategies known collectively as bodywork. And if you’ve ever had a good, thorough massage, you know the feeling of being “worked over.” But you also know how relaxing it can be.

The benefits of massage are many. It is regularly used in sports clinics and rehabilitation centers to loosen or soothe sore, aching muscles. Massage also helps to reduce stress, improve circulation, release tension, lower heart rate and blood pressure, and possibly even strengthen the immune system. These relaxing effects may therefore make massage a helpful aid in restoring restful sleep. Massage may be especially beneficial in treating sleeping problems that stem from stress, migraine headache, pain, and muscle and joint stiffness.

You might want to spring for a massage from a professional. One session may be all it takes to get you hooked. If you do opt for a professional massage, be sure to tell the practitioner if you have any particular illness or injury that they should be aware of, such as arthritis or fibromyalgia.

One of the good things about massage, of course, is that you don’t have to visit a professional to capture its benefits. You can ask your partner, friend, or family member for a soothing rubdown. You can also give yourself a mini massage, focusing on the muscle groups that are within reach. Using small, circular movements with your fingers and hands, you can massage your scalp, forehead, face, neck and upper shoulders, lower back, arms, legs, and feet. There are also a variety of massaging devices available in various price ranges that can help extend your reach or provide soothing heat as well as relaxing vibrations.

Yoga and Sleep Disorders

Yoga, which deals with the energy of the mind and body, can help alleviate sleep disorders. Most people have heard of yoga, but relatively few in the United States have ever practiced this ancient self-healing art. Although often associated with Eastern religions and practices, it is increasingly being adopted by Westerners for its numerous benefits. The most notable of these are increased circulation, better flexibility of muscles and joints, relaxation, and improved sleep.

Yoga is based on the principle that the mind, body, and spirit work in unison. If the body is sick, it affects the mind and spirit. If the mind is chronically restless and agitated, the health of the body and spirit will be affected. And if the spirit is depleted, the mind and body will suffer. There are many forms of yoga, many of which use various poses that incorporate stretching and breathing exercises to integrate mind, body, and spirit. (Don’t worry: You don’t have to lay on a bed of nails or twist your body into a pretzel shape to achieve yoga’s benefits.)

Yoga can help with sleep problems by loosening tight muscles, releasing tension, and putting you into a deep state of relaxation. But it’s a type of relaxation that requires fixed attention to work well. The breathing and stretching exercises are designed to slow down your racing thoughts and pull you into the present moment. The practice of yoga helps stem the flow of stress hormones that your body produces when you are under stress. Indeed, when your body, mind, and spirit are connected and relaxed, you are more resilient to stress. You will also undoubtedly sleep better.

Try one of these exercises before getting into bed to enhance relaxation:

• Lie on the floor or a bed with your arms near your sides and your legs slightly parted. Relax your entire body by letting it sink into the floor or bed. Breathe in slowly through your nose, and pull the air deeply into your lungs until you feel your abdomen rise. Slowly exhale. Be attentive to how your body feels as you breathe in and out. Repeat with as many breaths as you need to feel calm.
• Sitting comfortably in a straight-backed chair, with your back supported and legs uncrossed, practice the same breathing technique mentioned in the previous exercise. After two or three deep breaths, raise your hands above your head and stretch as if you were trying to touch the ceiling. Continue breathing while you stretch. Be attentive to how your body and your mind feel as you breathe. Repeat until you feel more relaxed and ready to sleep.
• Standing, with your feet shoulder-width apart, inhale deeply, clasp your hands together and raise them above your head, and gently raise up on your toes. Stretch your whole body upward. Exhale slowly as you bring your arms back down to your sides and lower your heels to the floor. Repeat one or two more times.

ABOUT THE AUTHOR:

Virgil D. Wooten, M.D., is the medical director of the TriHealth Sleep Centers at Good Samaritan and Bethesda North hospitals in Cincinnati. He is also a diplomat of the American Board of Sleep Medicine, a fellow of the American Academy of Sleep Medicine, and a consultant, writer, and speaker on sleep-related subjects. Dr. Wooten has more than 25 years of research, clinical and teaching experie