It’s Mind Over Matter

 

It’s Mind Over Matter

by John Abdo, CFT

This article has been reprinted with gratitude from the American Holistic Health Association.

Getting, and keeping yourself motivated for your fitness lifestyle is a wrestling match every enthusiast experiences at some time or another. Don’t think about throwing in your towel; there are plenty of proven solutions, and they’re closer than you think!

As a fitness consultant I do more than just instructing exercise sessions. I also integrate a variety of mind-conditioning tools which inspire, educate, and motivate each of my students. These instruments train the MIND so the students can then train their bodies. However, in today’s fast-paced cosmetic-driven society there are too many fitness enthusiasts who approach their transformational quests without the right frame of mind, and this leads to failure.

To many of you it is no surprise that there really is a mind-body connection. So when I say solutions are closer than you think, I mean the answers are located between your ears; so listen carefully.

When the mind is conditioned (possessing the motivational power and knowledge that enables one to enthusiastically, and confidently, approach their exercise and eating programs) the body, over time, responds by manifesting its genetic potential; I refer to this as a re-engineering process.

By becoming your own body engineer you literally re-engineer yourself from the inside out. So get yourself enthused because what I’m about to show you WORKS! And let’s begin completing the following exercise step by step:

STEP 1: The first thing you MUST do is understand that it’s imperative that you train your brain so you can train your body. A weak mind will equal a weak body, but a strong mind will build a healthy, lean, and vibrant body. Once you understand this first principle you are well on your way to re-engineering the way you look and feel, forever!

STEP 2: Everyday–and I literally mean EVERY day–you must write out your goals onto a piece of paper, such as “I want to lose four inches off my waist.” If you have several goals, you must commit ALL of them to paper on a daily basis. Something biologically magical happens when the brain can generate a thought and have it record onto paper.

STEP 3: Everyday, after you write your goals down, you MUST read them out loud. Again, there’s a phenomenon that occurs when you profess what you’re wanting. Simply hoping to achieve a goal has no stimulating power. Stand up, assume the role of your own coach, and say aloud with conviction, “I am exercising to lose all this fat off my gut, and you know what, I’m making progress every day!”

STEP 4: How WILLING are you? Write out two lists; (1) itemize all of the things you need “to do” to obtain your goals, and (2) list all of the things you must “avoid.” For example, “I need to take advantage of my health club membership,” “I need to walk every morning,” “need to cut out sugar.”

STEP 5: Make a date with yourself: Treat yourself every week to one meal of your choice. Follow your fitness program as strictly as you can all week, then, let’s say, on Saturday night, eat anything you want.

STEP 6: Seek wise advice from a personal trainer or other health/fitness authority who can assess your current status and guide you throughout your re-engineering process. If you cannot locate one, call the local health club for referrals.

STEP 7: Don’t get discouraged. Everybody, even the pros, slip off track at times. As long as you become steadfast, always getting yourself back on track after being derailed, pat yourself on the back, lift your chin, and re-GO For IT all over again.

Remember that investing in your own health and fitness is investing in yourself, and pays huge dividends down the road. Put it in your head first, then watch your body mold into the image of your thoughts. I’m eager to learn of your progress!

To learn more about John Abdo please visit his website at johnabdo.com and https://get.sixminutebody.com/fit/ Books, videos, and fitness products are available.

Chair Yoga for Joint Healing - Yoga Prehab (TM) with Tristan

 So, I'm pretty much a qigong girl, have been doing that since the mid-1990s, but I came across this recently and liked it a lot. Especially, I like this guy's attitude; don't wait until you have a problem and need rehabilitation, get proactive and do PREHABilitatin to stay flexible and healthy.

The video is about 18 minutes, includes explanation and practice. There is a course, you can find the link in the description of the video on YouTube. See link at end.

The only thing you need is a chair with no arms. A towel and throw pillow could be handy. 

(Ignore the intro photo, it does not reflect the practice at all!) 

Find on YouTube

Chair Yoga for Joint Healing - Yoga Prehab (TM) with Tristan

Dr Mark Hyman podcast interview with Kelly Noonan Gores on The HEAL Podcast

 This  has such Great information, I had to share it! 

Here is the description from Kelly's The HEAL Podcast:

Dr. Mark Hyman is a practicing family physician and an internationally recognized leader, speaker, 14 times New York Times bestselling author, educator, and advocate in the field of Functional Medicine. He has devoted his life to helping others discover optimal health by addressing the root causes of chronic disease through the power of functional medicine. Dr. Hyman believes that our biggest risk factor for disease, disability, and death is our diet, with the western diet being among the most detrimental to our health.

Today, I sit with Dr. Hyman to discuss his latest book, The Pegan Diet and how food is medicine, which can heal or harm. We break down the issues with dairy, wheat, and meat, and delve into many of the common misconceptions surrounding food as a whole. By making the right choices in our food (which can be done on a budget!) we can reverse chronic disease and heal our bodies, ultimately inviting us to see and use our local grocery store as a FARMACY.

12 Ways to Improve Your Circulation for Healthy Blood Flow, According to Doctors

This is a partial reprint of an article by Krissy Brady on Prevention.com, a list of a dozen natural ways to improve circulation. Visit the article to see all the details. 

My personal interest in healthy circulation is due to gum recession. I don't yet know if this will help, but dehydration and poor circulation can affect teeth and gums, and I believe that incorporating some of these ideas - I've been rather lazy of late - will not only improve overall wellness, but help my gums as well. 

What is Your WHY for wanting to improve your circulation? When you have a WHY, you are more likely to start a plan and stick with it. So, go for it! 

1 - Go on regular walks.

“Contraction of the calf muscles causes venous blood to be pushed back up to the heart,” says Misty Humphries, M.D., a board-certified vascular surgeon and associate professor of vascular surgery in Sacramento, CA. “The arteries dilate when patients walk and improve blood flow all throughout the body.” 

2 - Take more work breaks

Do your best to take stretch breaks every 15 to 20 minutes, and get-up-and-go breaks from sitting every hour—even if it’s just a power walk around your home.

3 - Eat more fruits and veggies

Besides reducing your sugar and fatty food intake to steer clear of high blood pressure, plaque formation, and diabetes, adding more fruits and veggies to your repertoire leads to more nitrates and other compounds in your diet, says Dr. Patel, which your body then uses to create nitric oxide—a chemical compound we exhale that boosts blood flow by relaxing blood vessels.

4 - Stay Hydrated

“Your blood is about half water, so staying well-hydrated will help keep it moving,” says Dr. Patel. When you’re dehydrated, not only does the amount of blood circulating through your body decrease, but your blood retains more sodium, causing it to thicken and making it that much harder for your circulatory system to do its thing.

5 - Quit smoking

Smoking causes a build-up of plaque in your arteries that can ultimately lead to peripheral artery disease (PAD). 

6 - Manage your blood pressure

Exercising, cutting back on sodium, and reducing stress are some of the lifestyle factors that can help lower your blood pressure and improve your circulation in the process. 

7 - Control your blood sugar

Elevated glucose levels can cause damage to the lining of your small blood vessels and this can mess with your circulation.

 8 - Wear compression socks

Wear compression socks from morning to evening to steadily squeeze your legs so your veins can move blood more efficiently. 

9 - Elevate your legs

Elevating your legs (at or above heart level) improves blood flow to the rest of your body by keeping the blood from pooling in your lower legs. “When you elevate your legs it helps take the pressure off your veins, since they don’t have to work against gravity to get blood back to the heart,” says Dr. Patel.

10 - Drink green tea

Green tea contains catechins, which are compounds that help to improve blood vessel function.

11 - Take it easy on the booze

“Alcohol consumption at levels above one to two drinks per day is associated with high blood pressure,”

12 - Finally, have a family meeting 

“Even without classic risk factors, your genetics and family history play a key role in plaque development.”

Fat-Soluble Vitamins

 

I was in a conversation with a friend the other day talking about vitamins, and she said something like, 'Well, if I get too much Vitamin D, I'll just pee it out.' I said, 'No, your body stores it!' 

And that, in a nutshell, is the major difference between water-soluble and fat-soluble vitamins. The important piece being that you won't likely have too much of a water-soluble vitamin in your body, but you can accumulate high amounts of fat-soluble vitamins and that may be harmful. 

I've shared information from Fat-Soluble Vitamins: A, D, E, and K - 9.315 from Colorado State University  The authors are J. Clifford and A. Kozil. Please read the article as it contains quite a bit of excellent information I've not included here like quantity needed and signs of deficiency. 

Here is the basic info:

• Small amounts of vitamin A, vitamin D, vitamin E and vitamin K are needed to maintain good  health.
• Fat-soluble vitamins will not be lost when the foods that contain them are cooked.
• The body does not need these vitamins every day and stores them in the liver and adipose  (fat) tissue when not used.
• Megadoses of vitamins A, D, E or K can be toxic and lead to health problems.
• Requirements for vitamins may be expressed in different mathematical units. Close attention should be paid to ensure that similar units are being compared.

As stated, the vitamins that area stored in your body are A, D, E, and K. 

Vitamin A sources are dairy and fish. Also, your body converts beta-carotene to Vitamin A, so carrots, pumpkins, squash, and other orange vegetables, as well as dark green leafy vegetables are good sources.

Vitamin D sources are mainly sunlight - your body makes this vitamin when skin is exposed to sun.  [Other sources state about 20 minutes daily of sun exposure without sunblock will suffice to make an adequate amount of this important vitamin.]  Food sources can be fortified dairy products, oily fish, and cod liver oil. This source recommends exposure to sunlight without sunblock for 10 to 15 minutes twice a week. Vitamin D is extremely important to a strong immune system. 

Vitamin E sources are fruits and vegetables, nuts, grains, and sunflower seeds. 

Vitamin K food sources are green, leafy vegetables like spinach, cabbage, cauliflower and broccoli. 

Here is another excellent website article containing information on fat-soluble and water-soluble vitamins as well as micronutrients: Vitamins and Minerals Are You Getting What You Need  - A Harvard Health Article. 

Healthy Benefits of Dehydrated Fruits - Do It Yourself

 These are 10 benefits of dehydrated fruits identified by Food N Health. 

1 - Great source of nutrients

2 - Light on the stomach

3 - Easy to digest

4 - Source of instant energy

5 - Delicious

6 - Antioxidants

7 - Rich in Fiber

8 - Rich in calories

9 - Improves immunity

10 - No preservatives 

Number 10 is my personal favorite and the reason I do my own dehydrating. 

As I write, I have a batch of pears in my dehydrator. Above is a photo of strawberries and bananas I did yesterday. 

The berries are very sweet, and the bananas taste like candy. If you want a sweet and healthy treat for yourself and your family - especially kids! - you'll want to take advantage of this! 

It takes a while to dehydrate, anywhere from 4 to 10 hours depending on the density of the fruit, but the nice part is, once you have them set on the trays and turn it on, you can ignore it for the rest of the day! 

Another thing I've make in the past is croutons, plain, garlic, and cheese. Again, very simple, prep and forget for a few hours. 

It's actually pretty relaxing to do this, and you can feel satisfied in the knowledge you're doing something good for yourself, and your family if you have one, and your friends if you share - my friends love getting little jars of my dried fruits! They make sweet holiday treats! 

Here is a link to a dehydrator, the same brand I use but mine is an older model no longer available. This one has an excellent rating! 

Straw Bale Gardening

In my humble opinion, the best way to know what you're eating is to grow it yourself. I've had flower gardens for decades, and have been growing vegetables for about seven or eight years now. Not always successfully, I admit, but for every thing that does not work, I learn how to do it differently and try new things. 

Some years, I've had patio or balcony gardens with everything growing in pots, some years I've had in-ground gardens. I have wanted to try this straw bale technique for a while. Maybe next year! 

 

 Latest edition of Joel Karsten's book.

 

Joel Karsten's website

Straw Bale Garden Club

The connection between inflammation, red (mammal) meat, and NEU5GC

The information in the first 40 minutes of this interview of Dr Roger Seheult with Lewis Howes is pure gold. It's rather long at 1:53:35 and covers many topics relating to health. 

We know we have an inflammation problem in the U. S. and we've been told that red meat can be a cause, but never before have I heard How and Why red meat can be a culprit. Dt Seheult does a fine job explaining it. He talks about a gene called neu5gc and why it's a problem. 

I did a bit of additional research and found these two related articles. See if they apply to you; not all information will, but it's worth researching. 

Neu5gc, Red Meat, and Human Disease:Part I

Neu5gc and Autoimmunity: Hashimoto's Hypothyroidism

Welcome Back!

Ten years is a long time to be on hiatus! 

I did repurpose this blog a couple of times and then changed my mind. It really wants to retain its original character and focus on natural health and wellness. 

I've also learned a lot over the last decade and have plenty of new things to share with you to promote a naturally healthy life and lifestyle. Stay tuned, lots of good things are coming your way! 

Resonant Frequency Breathing Promotes Wellness

This is a short (demo) version of a breathing exercise used in our research studies to train the participants to breathe at near resonant frequency (6 bpm) with both visual and audio aids.... You may try this technique when you feel nervous, stressed or anxious, or just want to relax. This program is based on the findings from studies of heart rate variability (HRV) biofeedback, and the longer version (15 to 20 min) has been used in clinical studies of treatment of hypertension, panic, asthma, major depression, fibromyalgia, and anxiety disorders....

- Dr Kevin Chen

Living In Balance And Harmony

When you think of living in balance, how do you perceive that balance? Would your life and lifestyle be pretty mellow with no great highs or lows, similar to driving over a terrain of little hills but no tall mountains or deep valleys? You would experience no great ups or downs; nothing to get upset or angry about, but nothing to get excited about either? You would have no major illnesses; you would feel pretty good but experience the occasional “blah” day?

Many people would consider that to be a balanced life and be pretty satisfied with it because most see balance as an apothecary’s scales or a see-saw where there are little ups and downs, but basically “balanced” means horizontal levelness. Take a moment to consider the things we say to warn people off from imbalance: “Don’t tilt the apple cart;” “don’t tip the scales;” “keep it on an even keel.”

That perceived state of balance really means equilibrium: “A condition in which all acting influences are canceled by others, resulting in a stable, balanced, or unchanging system.” When talking about Dao and balance, we can safely agree that there is nothing about the Dao that is unchanging. It is quite the opposite, changing every minute of every day.

Take a moment to ponder all the things around you that are changing right this minute; depending upon the time of day you are reading this the day is changing to night or vice versa, the summer is changing to winter in the northern hemisphere and winter to summer in the southern hemisphere, at the time of this writing the moon is changing from full to new. On a more personal scale, your body is shedding old skin cells and making new ones, your qi is circulating through your energy channels, and your body chemicals are rising and falling in their own rhythm. Many of these things you don’t pay much attention to or even notice in the course of the day, but they affect you just as profoundly as the recognition of hunger or sleepiness or any of several emotions you may be feeling like anxiety or depression or happiness or contentment.

Can you imagine being caught in an ever-balanced, unchanging life? What would that be like? Would it always be spring or autumn so the length of day and night were equal and the seasons would never change to bring extreme heat or cold? Would your thoughts always progress smoothly from one idea to the next? Would you always be emotionally mellow, feeling neither anger nor joy?

When I present “balance” to you that way, it sounds ridiculous, doesn’t it? However, that is exactly the kind of life you create for yourself when you attempt to maintain rigid levels of brain or body chemicals through unnatural measures in an attempt to control unwanted emotions or diseases without getting to the root of the problem to learn why those difficult emotions and diseases are bubbling up in the first place.

In following the Dao, equilibrium is not the sort of balance we are trying to attain.

In his writing “Balance” from the book 365 Tao (1), Deng Ming-Dao reminds us: “Nature does not achieve balance by keeping to one level. Rather, elements and seasons alternate with one another in succession. Balance, as defined by the Tao, is not stasis but a dynamic process of many overlapping alternations; even if some phases seem wildly excessive, they are balanced by others.

“Everything has its place. Everything has a season. As events turn, balance is to know what is here, what is coming, and how to be in perfect harmony with it. Then one attains a state of sublimity that cannot be challenged.”

You can see that balance is not equilibrium, and perhaps that is why equilibrium is so difficult to maintain – it is not natural, it is contrived. If you must spend your energy and attention maintaining equilibrium, you have neither the time nor opportunity to be aware of the cycles which create balance naturally.

In part, the reason equilibrium is so highly valued today is because changes in life come so swiftly and unexpectedly you have little time to adapt to one change before the next challenges you; they come at you like white-capped waves in a stormy sea. Not only is it difficult to keep up with today’s fast-paced technology, but all these labor-saving devices have actually caused American workers to be less productive rather than more productive, and instead of taking less time to complete tasks, it now takes longer. No wonder you become angry, frustrated, and depressed. Life has tossed more complications at you than you can cope with. It is nearly impossible to “know…what is coming, and how to be in perfect harmony with it” as Deng Ming-Dao suggests. You can barely keep up with what’s here and now!

The way to calm the mind and soothe the body is not through chemically forced equilibrium. Generally speaking, chemicals do not help your body to perform natural processes; they supply your body with uniform levels of needed chemicals so your body does not have to perform at all because your natural system has been bypassed. When one body system is bypassed, it affects the performance of a second, related system, and then that second system requires intervention, and so on, in a chain-reaction of chemically-induced stasis which is quite unnatural, and causes more ill-health than it cures.

The correct path to natural balance and wellness can be found in verse 19 of the Tao Te Ching (Peter Merel interpolation (2))

If we could discard knowledge and wisdom Then people would profit a hundredfold; If we could discard duty and justice Then harmonious relationships would form; If we could discard artifice and profit Then waste and theft would disappear. Yet such remedies treat only symptoms And so they are inadequate. People need personal remedies: Reveal your naked self and embrace your original nature; Bind your self-interest and control your ambition; Forget your habits and simplify your affairs.

Here is one interpretation of how this verse instructs you in achieving true, natural balance.


If we could discard knowledge and wisdom Then people would profit a hundredfold;
This does not mean to throw away what you know. It means that the demands for learning that are made upon you may account for the higher levels of stress and anxiety you experience, and may lead to feelings of fear, anger, resentment, and depression. Today, those demands often include becoming proficient in complicated technologies, and learning several jobs so that you are able to cover jobs for other people when they are out sick or on vacation. If the demands made upon you were fewer or less intense, you would not suffer sustained and debilitating levels of energy-draining and disease-causing emotions like anxiety and depression, and you would not require chemical interventions. Yes, you probably would experience these negative emotions, but you would “profit” by having shorter and fewer episodes, and you would have the mind power and the energy to effectively counteract them with techniques such as going for a brisk walk, or doing qigong.


If we could discard duty and justice Then harmonious relationships would form;
Duty and justice are the expectations and laws of other people imposed upon you. Often, that expectation breeds resentment and ill-will, exactly the opposite of harmony. Goodwill cannot be forced or legislated. Harmony comes when you work with others because you want to, not because someone else demands or expects it.


If we could discard artifice and profit Then waste and theft would disappear.
Waste and theft are both products of overabundance. If you live lavishly, opulently, not only is it wasteful, you will likely be a target for thieves. There is an inner angle to this also: waste and theft of your energy. If you put an overabundance of energy into attaining wealth and profit, you suffer burnout. If you are directed to expend your energy on tasks that only cause you anger and frustration, or things that will only profit you outwardly, you effectively “steal” energy from more deserving pursuits.


Yet such remedies treat only symptoms And so they are inadequate. People need personal remedies:
So far, the things that have been discussed either come from or apply to your interactions with other people. Without addressing your inner self and inner needs, any changes will halt the course of imbalance and illness but do not address the issue of how to effect a cure for your health and well-being.


Reveal your naked self and embrace your original nature;
We all wear masks at times. The problem has become that, in order to maintain emotional self-protection, you wear a mask most of the time; no one knows the real you. It may be protective, but it is stressful, too, like being on guard or on alert every moment with never a time to relax. You need to be open and honest with the people around you, and with yourself! Be who you really are, not who you are expected to be.


Bind your self-interest and control your ambition;
Bind in this context means to reduce your self-interest. Basically, don’t make yourself crazy! Sometimes the demands and expectations you put on yourself are worse than those put on you by others. Many challenges can and should be enjoyed, they keep life interesting. However, know your limits and don’t push them past the point of no return. It’s not a good or stimulating challenge if it harms your physical or emotional health.


Forget your habits and simplify your affairs.
“…simplify your affairs.” Much easier said than done, but if you truly desire to return to a state of balanced health and wellness which includes anticipating changes and being in harmony, never doubt that you have the ability and will find the way to do it.


I believe the golden key to unlock the treasure in this case is the phrase “Forget your habits…” How often do you do things out of habit without even realizing it? Many times a day, I guarantee it. The only way to break a habit is through awareness. It is imperative that you watch your thoughts, and watch how your thoughts create your emotions, and watch how your emotions create your health and well-being.

One way to “forget your habits” is to embrace change. Change everything you can about your day. Change your alarm clock so that you arise a few minutes earlier or later. Eat a different breakfast. Drink a cup of tea instead of coffee. Wear your Thursday suit on Monday and your Monday suit on Thursday. Take a different route to work if you walk or drive. If you ride, sit at the back of the bus or subway car instead of the front, or vice versa. Smile and say “Good Morning!” to everyone you see instead of hiding behind the newspaper. If you drive, listen to a different radio station. Smile and say “Good Morning!” to everyone in your office, especially the people who give you a hard time. (They will wonder what you are up to!) Take or buy something different for lunch.

By now I’m sure you are getting the idea. Changing your routine periodically will enable you to better cope physically, mentally, and emotionally with all change whether it is initiated by you or someone else. Do not be overwhelmed by change and attempt to cure it with stasis. Take control of the change, and allow the dynamic ups and downs of the natural world bring you into true balance and harmony.

(1) Deng Ming-Dao, 365 Tao: Daily Meditations, Harper San Francisco, 1992, ISBN 0062502239

(2) http://qi-journal.com/philosophy.asp?-Token.FindPage=2&-Token.SearchID=DaoDeChing

Are you the Empty Vessel or the Hollow Bamboo?

Imagine that the water pouring through the bamboo and into the pot is Love, Light, Source, or Universal Consciousness….God if you will. Take a moment to consider how the bamboo and the pot function, and what happens to each as the water of Consciousness continuously flows.

Many traditions around the world embrace the core concept of the Empty Vessel. The foundation of the practice is that as you become full with ideas, knowledge, or ego, you must give up or give away that which has filled you so that you may attain innocence and egolessness and therefore experience Oneness.

In the Daoist tradition that I follow, there is much talk about being an Empty Vessel. There are even books and magazines and CDs about it. This idea comes from many sources, but one of the originals is Verse 11 of the Dao De Jing (Derek Lin translation) which says:

Thirty spokes join in one hub
In its emptiness, there is the function of a vehicle

Mix clay to create a container
In its emptiness, there is the function of a container

Cut open doors and windows to create a room
In its emptiness, there is the function of a room

Therefore, that which exists is used to create benefit

That which is empty is used to create functionality

This teaching shows that only when it is empty can a cup function to hold the liquid you want to drink; only when it is empty can a room contain the furniture for your comfort. Carried into the realm of spirituality, only when it is empty can your mind contain universal consciousness and be filled with Divine Oneness.

Eventually, however, the vessel becomes full again, and either spills over uncontrollably or must be emptied by revisiting the same methods (or trying some new methods) that you used to empty it the last time.

However, if you embrace the paradox of diversity within oneness and are interested in helping others as well as being filled with divine consciousness yourself, the Hollow Bamboo is the way to go. Take a look at the bamboo again: as a channel for universal energies and divine consciousness, it is always full, as well as always sharing this fullness with others.

Here is a lovely metaphor for it, found again in Derek Lin's translation of the Dao De Jing. In the chapter below, the Valley Spirit represents the receptivity of earth. When the heavenly energies settle onto the earth, like the water through the bamboo, they flow to the lowest places. The valley, being the lowest place, collects the most heavenly energies.

Chapter 6

The valley spirit, undying
Is called the Mystic Female

The gateway of the Mystic Female
Is called the root of Heaven and Earth

It flows continuously, barely perceptible
When utilized, it is never exhausted

Just ponder the profound truth of that for a moment: It [heavenly energy and consciousness] flows continuously……When utilized, it is never exhausted.

Isn't the same true of Light, Love, Divine Consciousness? As it pours into you from the universe, and as you allow yourself to be a channel that it may flow through you to provide the same for others, do you not participate in the paradox of diversity while at the same time being always and completely filled with Light, Love, and participating in Universal Oneness?

Of course you do!

So, maybe it's better to be a piece of Hollow Bamboo and to remain full of Light and Love, and leave the Empty Vessel to others.

Derek Lin's online translation of the Dao De Jing may be viewed on his True Tao website Follow the links to the translation of the Tao Te Ching (Dao De Jing).

Minset can improve vision

I found this article while browsing. . . see “Believing Is Seeing” reprinted below.

Read the article on how people's vision improved just by believing that a particular activity would improve their sight.

Your beliefs are a very powerful creative force. If you focus on positive beliefs, you will have positive experiences. Just think what you could do to create your physical health if you were to listen to your personalized Affirmation Meditation with statements telling you of your complete health and wellness!

Believing is Seeing: How Mindset Can Improve Vision
posted May 2, 2010 http://www.physorg.com/news192043428.html

(PhysOrg.com) -- How you see isn't just about how good your eyes are - it's also about your mindset, according to a study published in Psychological Science. For example, in one experiment, if someone was told that exercise would improve their vision, they saw better after doing an athletic activity - jumping jacks - than an unathletic activity with the same effect on heart rate - skipping.

The researchers, led by Ellen Langer at Harvard University, were interested in how the mind and body connect, particularly how mindset affects the body's performance. Langer has studied this kind of connection for decades. "Many of the things that we think we can't do are a function of our mindset rather than our abilities to do them," she says. In this case, she was interested in whether what we think affects how well we see.

People expect to see only the first few lines on traditional eye charts. Volunteers in an experiment who read a eye chart arranged in reverse order (the letters got progressively larger, with the giant "E" in the last row) saw a greater proportion of the smallest letters than when they viewed a traditional eye chart.

Another experiment took advantage of the belief that pilots have good eyesight. College students in the ROTC were brought into a flight simulator, given army fatigues to wear, and told to fly the simulator. They did simple flight maneuvers, then did an eyesight test by reading markings on the wings of planes ahead - actually lines from an eye chart. A control group of ROTC students was put in the same conditions, but they were told the simulator was broken, and that they should just pretend to fly the plane. The people who had performed like pilots, as opposed to those who just pretended, saw 40 percent better.

These findings suggest that visual acuity is influenced by mindset and might be improved by psychological means. Just being aware of this might help people improve their eyesight, says Langer - if they pay attention to when they can see well and when they can't, for example, or simply believe that they can see better when they aren't sitting in a dark room at the optometrist's office. These findings along with others from Langer's lab lead them to question how many of our limits are of our own making. The research is part of a larger inquiry into the psychology of possibility.

Provided by Association for Psychological Science (news : web)

Mantra

Sounds of the first chakra by Harish Johari in MP3 format.

Muladhara Chakra, the first chakra.



A mantra is a chant. It can be as simple (and simply profound) as repeating the single syllable Aum, or it can be almost like a song of many words as is the Great Compassion Mantra. The mantra is found throughout the world both as a meditation practice and as a healing practice.

As a spiritual practice, mantra chanting began with the Hindus and was adopted by Buddhists and eventually other religious groups. It is believed that the idea for chanting the "Ave Maria" was brought back to Europe by Crusaders who learned the practice of using strings of beads (which we now call rosaries) to count prayer repetitions from the Arabs who had received their instruction in the practice from Tibetan monks and Indian Yogi masters.

The originators of the mantra practice discovered that repeating certain sounds with the voice created a particular vibration within the body. This, by the way, connects to the origins and original use of the chakras. Chakras are much more related to sound than to color, especially the rainbow-body stuff of today which was invented in the 1970's by Christopher Hills.

The authentic Hindu chakras (see picture above) have a letter representing a sound in the center (called the seed sound) and on each petal; the sounds are meant to be chanted, enabling the practitioner to attain spiritual states of consciousness, which it does when practiced regularly. The mantra for the Crown chakra, the 1,000 Petal Lotus, is actually the full compliment of sounds from all the petals of all the chakras, which comes to 50 sounds, making it a 50-syllable mantra.

You usually begin by chanting aloud, and then your voice softens until it is no longer heard, but the vibration continues in the mind. Indeed, the word mantra comes from a combination meaning "mind-tool," and it is the use of the voice that harmonizes the chanter's energies. When the energies have become harmonized, the voice may rest, but with dedicated practice, the chant may end but the energy pulses on.

The proof of that is found in a research titled "Long-term meditators self-induce high-amplitude gamma synchrony during mental practice" During the research, scientists observed that "mental training involves temporal integrative mechanisms and may induce short-term and long-term neural changes." In plain English: The long-term meditators' EEG-measured brainwave activity was higher – often in the Gamma range of 40Hz – and it stayed that way well beyond the duration of the meditation; the changes may even have been permanent. Long-time meditators do, literally, vibrate at a higher level.

(The Gamma state of brainwave activity is linked to higher states of consciousness, perception, problem solving, and those inspirational "Ah-ha!" moments. This rate has also been recorded during the REM sleep cycle, the deepest level of sleep (also associated with dreaming), which just goes to show why a good night's sleep is really important!)

Anyone who has ever attended a political demonstration where hundreds or even thousands of people are chanting the same slogan will attest to the power of the mantra to alter the consciousness. Personally, I believe that the number of participants may make a difference in groups new to the practice; the more people chanting together, the more energy that will be generated, and the more rapid and deep the change to the consciousness will become. However, for spiritualists long trained in the practice, large numbers of participants are probably not necessary (maybe not even desirable) to achieve an altered state.

Mantras are probably the first-ever demonstration and practice of entrainment, the physics principle that states two different vibrating bodies will mutually influence each other and both will adapt until their vibrations are synchronized.

A small study was done to see if chanting a rhythmic formula (such as a mantra or the "Ave Maria") had an effect on the cardiovascular system, see if it would synchronize breathing and heart rate, and if it would affect the body's ability to maintain steady blood pressure. Their stated result: "Both prayer and mantra caused striking, powerful, and synchronous increases in existing cardiovascular rhythms when recited six times a minute. Baroreflex [your body's mechanism for maintaining steady blood pressure levels] sensitivity also increased significantly…" Their conclusion: "Rhythm formulas that involve breathing at six breaths per minute induce favourable psychological and possibly physiological effects." Source http://www.bmj.com/cgi/content/full/323/7327/1446

Ten breaths per minute is the respiration rate of a relaxed individual. Six breaths per minute will slow the heart rate and lead to even deeper relaxation. When I am doing standing qigong, I usually breathe at a rate of four or five respirations (inhale and exhale) per minute, and doing this for thirty or more minutes at a time has induced an altered state of consciousness even though chanting is not part of that practice.

In part, the reason that chanting has this relaxing and mind-altering effect is that performing the chant also regulates the breathing. The words and syllables in mantras for spiritual awakenings were created to (or were discovered to) also regulate the respiration. It is not just the sound, but the sound together with the regulation of the breath that causes the heart rate to synchronize, and the blood pressure to respond. This is why it is often said that it doesn't matter whether you chant "Aum," "Ave Maria," or "My Name Is Michelle," if you can hum the sound and create the vibration, the rate of respiration is slow and entrains the heart rate, you will likely achieve an altered state of consciousness if that is your goal. You will certainly achieve a state of very deep relaxation!

If you choose to create your own mantra, in order to be effective the words or syllables you chant should be sounds you can draw out like the mmmmmm of an M, or nnnnnnnnn of N, or ssssssss of S, or vvvvvvvv of V. Almost any vowel will work because you can almost hum them. (The ancient Greeks considered vowels to be sacred, possibly just for the reason that chanting them created altered states of consciousness.) Whatever sound you choose, make sure it is sustainable. K doesn’t work well, the sound is too hard and short. Neither does T or B because you can't elongate or hum them, you can only stutter them and you just don't get the same result.

Research shows the use of Affirmations overcomes anxiety and depression

Attributions and affirmations for overcoming anxiety and depression.
Psychol Psychother. 2009 Jun;82(Pt 2):153-69. Epub 2008 Dec 16.

http://www.ncbi.nlm.nih.gov/pubmed/19091166
Kinnier RT, Hofsess C, Pongratz R, Lambert C.

Division of Psychology in Education, Arizona State University, Tempe, Arizona 85287-0611, USA. Kinnier@asu.edu

Individuals who struggle with anxiety or depression often turn to experts for help in overcoming these disorders. In this study, we consult three expert 'populations': the popular self-help literature, well-respected therapists, and individuals who believe that they have successfully recovered from either anxiety or depression for their recommendations to those who are currently anxious or depressed.

In Part I, we content-analyse recommendations from 10 current self-help books on anxiety and 10 on depression. In Part II, we asked 17 respected therapists and 18 individuals who believed that they have recovered from anxiety and 23 individuals who believe they have recovered from depression what they believe are the 'keys' for recovery. We also asked them to rate the efficacy of seven popular affirmations. Through content analysis and descriptive statistics, we summarize their collective wisdom. 

Among the main findings are the recommendations for anxious and depressed individuals to actively seek help from multiple people and interventions, as well as to being open to trying innovative self-tailored interventions. Affirmations relating to 'not being crazy' in relation to anxiety and that the depression will subside in time were deemed most helpful for recovery. Discussion focuses on practical application.



Reducing negative thinking and depressive symptoms in college women.
J Nurs Scholarsh. 2000;32(2):145-51.

http://www.ncbi.nlm.nih.gov/pubmed/10887713
Peden AR, Hall LA, Rayens MK, Beebe LL.
College of Nursing, University of Kentucky, Lexington 40536-0232, USA. arpede01@pop.uky.edu

PURPOSE: Although cognitive-behavioral interventions have been successful in treating depression, no studies were found that focused solely on reducing negative thinking via group intervention as a means of preventing depression in at-risk groups. The purpose of this randomized controlled trial was to test the effectiveness of a cognitive-behavioral group intervention in reducing depressive symptoms, decreasing negative thinking, and enhancing self-esteem in young women at risk for depression.

DESIGN: A randomized controlled trial with 92 college women ages 18 to 24 who were at risk for depression was conducted.

METHOD: Participants were randomly assigned to either the control or experimental group. The experimental group participated in a 6-week cognitive-behavioral group intervention. Data on self-esteem, depressive symptoms, and negative thinking were collected via self-report questionnaires from control and experimental groups at baseline, 1 month after the intervention, and at 6-month follow-up. Data were analyzed using mixed-model methodology and the Cochran-Mantel-Haenszel chi-square test.

FINDINGS: Compared to those in the control group, women who received the intervention had a greater decrease in depressive symptoms and negative thinking and a greater increase in self-esteem, and these beneficial effects were maintained over 6-months.

CONCLUSIONS: The findings document the effectiveness of this cognitive-behavioral group intervention and indicate empirical support for the beneficial effects of reducing negative thinking by the use of affirmations and thought-stopping techniques on women's mental health.

Bruce Lipton ' The Power Of Consciousness'

Bruce Lipton is one of my favorite authors, and his work in the field of epigenitics (the science that shows we control our genes, our genes do not control us) is ground-breaking and mind-bending, showing just what powerful, masterful creators we really are when it comes to our wellness.

Enjoy this interview with him from Conscious.tv and if you would like to buy his book, you may order that by following this link to the Be Well With Michelle aStore

Pharma Not in Business of Health, Healing, Cures, Wellness

Something I've been saying for years; medicine in the US is not about wellness, it's about selling drugs that don't cure anything, just mask symptoms while they cause even more due to detrimental side effects. Here's a lady who was on the inside, speaking out on the secrets of a pharmaceutical saleswoman.

'Green' exercise quickly 'boosts mental health'

This is a reprint from BBC News. The original may be found at

http://news.bbc.co.uk/2/hi/health/8654350.stm

Of course this makes a lot of sense! Getting outside into fresh air and sunshine (without the sunscreen, if you please!) is wonderfully uplifiting mentally, not to mention all the great things it does for you physically.

Mentally, the quiet alone reduces stress and worry reducing levels of stress hormones, and the sounds of the birds and animals is enjoyful which raises levels of good hormones. Just breathing fresh air is uplifting! Water sounds are always soothing - they often take us back to that primal water sound we were so comforted by in the womb. 

Physically, natural Vitamin D from sunshine supports many health functions in the body, and fresh air can do worlds of good in making sure your body is properly oxygenated.

Can you imagine just how great it would be to meditate or do qigong (Chinese moving yoga) in a beautiful, restful outdoor setting?! It sure would do a lot more than "boost mental health"!

Enjoy the article!

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Just five minutes of exercise in a "green space" such as a park can boost mental health, researchers claim.

There is growing evidence that combining activities such as walking or cycling with nature boosts well-being.

In the latest analysis, UK researchers looked at evidence from 1,250 people in 10 studies and found fast improvements in mood and self-esteem.

The study in the Environmental Science and Technology journal suggested the strongest impact was on young people.

The research looked at many different outdoor activities including walking, gardening, cycling, fishing, boating, horse-riding and farming in locations such as a park, garden or nature trail.

The biggest effect was seen within just five minutes.

With longer periods of time exercising in a green environment, the positive effects were clearly apparent but were of a smaller magnitude, the study found.

Looking at men and women of different ages, the researchers found the health changes - physical and mental - were particularly strong in the young and the mentally-ill.

Green and blue

A bigger effect was seen with exercise in an area that also contained water - such as a lake or river.

Study leader Jules Pretty, a researcher at the University of Essex, said those who were generally inactive, or stressed, or with mental illness would probably benefit the most from "green exercise".

"Employers, for example, could encourage staff in stressful workplaces to take a short walk at lunchtime in the nearest park to improve mental health."

He also said exercise programmes outdoors could benefit youth offenders.

"A challenge for policy makers is that policy recommendations on physical activity are easily stated but rarely adopted widely."

Paul Farmer, chief executive of mental health charity Mind, said the research is yet further evidence that even a short period of green exercise can provide a low cost and drug-free therapy to help improve mental wellbeing.

"It's important that people experiencing depression can be given the option of a range of treatments, and we would like to see all doctors considering exercise as a treatment where appropriate."

Mind runs a grant scheme for local environmental projects to help people with mental illness get involved in outdoor activities.

Relaxation Response Helps Cure and Prevent Genetic Stress-Related Illness

Below are two research reports showing that the invocation of the Relaxation Response can not only prevent illness, but reverse it as well.

Recent information states that 80% of all chronic illness is brought on by stress. It also has been shown that genetic-related illnesses are very frequently stress-related. When you have an "at risk" genetic marker, it does not mean that you will manifest that disease. That gene has to "express" first, it has to kick into the "on" position before the disease appears. Chronic stress is frequently the finger that presses the "on" button that causes chronic disease to manifest.

How to avoid chronic illness: No stress, no finger hitting the "on" button, no disease. Get it?

Your genes do NOT control you. You - and your lifestyle as it relates to stress - control which genes express and which ones do not. By reducing stress or by practicing meditation techniques like the Relaxation Response, you make the choice for wellness.

Enjoy the research reports below!

The therapeutic use of the relaxation response in stress-related diseases.

http://www.ncbi.nlm.nih.gov/pubmed/12601303

Med Sci Monit. 2003 Feb;9(2):RA23-34.

Esch T, Fricchione GL, Stefano GB.

The Mind/Body Medical Institute, Department of Medicine, Beth Israel Deaconess Medical Center, Harvard Medical School, Boston, MA, USA. tesch@aregroup.harvard.edu

The objective of this work was to investigate a possible (therapeutic) connection between the relaxation response (RR) and stress-related diseases. Further, common underlying molecular mechanisms and autoregulatory pathways were examined.

For the question of (patho)physiology and significance of RR techniques in the treatment of stress-related diseases, we analyzed peer-reviewed references only. The RR has been shown to be an appropriate and relevant therapeutic tool to counteract several stress-related disease processes and certain health-restrictions, particularly in certain immunological, cardiovascular, and neurodegenerative diseases/mental disorders.

Further, common underlying molecular mechanisms may exist that represent a connection between the stress response, pathophysiological findings in stress-related diseases, and physiological changes/autoregulatory pathways described in the RR. Here, constitutive or low-output nitric oxide (NO) production may be involved in a protective or ameliorating context, whereas inducible, high-output NO release may facilitate detrimental disease processes.

In mild or early disease states, a high degree of biological and physiological flexibility may still be possible (dynamic balance). Here, the therapeutic use of RR techniques may be considered particularly relevant, and the observable (beneficial) effects may be exerted via activation of constitutive NO pathways. RR techniques, regularly part of professional stress management or mind/body medical settings, represent an important tool to be added to therapeutic strategies dealing with stress-related diseases. Moreover, as part of 'healthy' life-style modifications, they may serve primary (or secondary) prevention. Further studies are necessary to elucidate the complex physiology underlying the RR and its impact upon stress-related disease states.

Genomic counter-stress changes induced by the relaxation response.

http://www.ncbi.nlm.nih.gov/pubmed/18596974

PLoS One. 2008 Jul 2;3(7):e2576.

Dusek JA, Otu HH, Wohlhueter AL, Bhasin M, Zerbini LF, Joseph MG, Benson H, Libermann TA.

Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital, Chestnut Hill, Massachusetts, United States of America.

Comment in:

• Forsch Komplementmed. 2009 Aug;16(4):271-3.
• Forsch Komplementmed. 2009 Feb;16(1):57-8.

BACKGROUND: Mind-body practices that elicit the relaxation response (RR) have been used worldwide for millennia to prevent and treat disease. The RR is characterized by decreased oxygen consumption, increased exhaled nitric oxide, and reduced psychological distress. It is believed to be the counterpart of the stress response that exhibits a distinct pattern of physiology and transcriptional profile. We hypothesized that RR elicitation results in characteristic gene expression changes that can be used to measure physiological responses elicited by the RR in an unbiased fashion.

METHODS/PRINCIPAL FINDINGS: We assessed whole blood transcriptional profiles in 19 healthy, long-term practitioners of daily RR practice (group M), 19 healthy controls (group N(1)), and 20 N(1) individuals who completed 8 weeks of RR training (group N(2)). 2209 genes were differentially expressed in group M relative to group N(1) (p<0.05) and 1561 genes in group N(2) compared to group N(1) (p<0.05). Importantly, 433 (p<10(-10)) of 2209 and 1561 differentially expressed genes were shared among long-term (M) and short-term practitioners (N(2)). Gene ontology and gene set enrichment analyses revealed significant alterations in cellular metabolism, oxidative phosphorylation, generation of reactive oxygen species and response to oxidative stress in long-term and short-term practitioners of daily RR practice that may counteract cellular damage related to chronic psychological stress. A significant number of genes and pathways were confirmed in an independent validation set containing 5 N(1) controls, 5 N(2) short-term and 6 M long-term practitioners. 

CONCLUSIONS/SIGNIFICANCE: This study provides the first compelling evidence that the RR elicits specific gene expression changes in short-term and long-term practitioners. Our results suggest consistent and constitutive changes in gene expression resulting from RR may relate to long term physiological effects. Our study may stimulate new investigations into applying transcriptional profiling for accurately measuring RR and stress related responses in multiple disease settings.

Statin Crazy: Don't Be Duped by Their Newest "Benefit"

It is known, though not well known, that one of the reasons your liver makes and sends additional cholesterol to accumulate in your arteries is because there is potential arterial damage afoot. Cholesterol acts like a bandage on an area of arterial inflammation. Removing cholesterol without addressing the cause of inflammation is like removing the bandage from an open wound leaving it vulnerable. (By the way, typically, you ingest 20% or less of your cholesterol from food. If your cholesterol is high, one of the reasons could be because your liver is working to protect your arteries. Statin drugs subvert the normal, natural function of your liver as it works to protect your arteries.)

Here, briefly, is how statin drugs work. The following paragraph was taken from an interview posted at the Mayo Clinic website: http://www.mayoclinic.com/health/statin-drugs/CL00035 with Mayo Clinic cardiologist Gerald Gau, M.D.

"Dr. Gau: Statins work directly in the liver. There is a system in our liver that produces cholesterol. Cholesterol is necessary in our body, and the statin mechanism, it creates bile — it's one of the mechanisms of bile creation — and bile is necessary in our digestion and absorption. So the liver makes cholesterol to make this happen. It can also remove cholesterol from the blood for this purpose. Statins work by attacking in the liver the enzyme system that produces the cholesterol in the liver. And that forces the liver cells to pull it from the blood and thereby lowers your cholesterol. And so our cholesterol comes down because we stop the production in the liver."

I ask you, Is this what God and Nature intended? Sure isn't holistic, and sure hasn't addressed the reason for the high cholesterol in the first place, and sure has not admitted that high cholesterol really is not a marker for heart disease anyway (see information from the Framingham Study http://bewellwithmichelle.blogspot.com/2009/03/high-cholesterol-from-your-food-not.html ), and that the side-effects of the drugs can be worse than having high cholesterol.

There is an enormous mound of misinformation on the high-cholesterol vs statin-drug topic, and I hope that the article below will help clear up some of those points. Enjoy!

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Statin Crazy: Don't Be Duped by Their Newest "Benefit"

Reprinted from Bottom Line Secrets newsletter of March 26, 2010

By Mark A. Stengler, NMD
La Jolla Whole Health Clinic

Statins have gotten a lot of press. Researchers made headlines when they found that rosuvastatin (Crestor), a cholesterol-lowering drug, reduced the risk for heart attack and stroke in people who had normal cholesterol and high levels of C-reactive protein (CRP), a sign of inflammation. The recent JUPITER trial (which stands for Justification for the Use of Statins in Primary Prevention: An Intervention Trial Evaluating Rosuvastatin) was lauded as a breakthrough. The findings were found to be so positive that the trial was cut short -- to allow even the placebo group to receive the purported cardiovascular benefits of the drug. We are accustomed to thinking about statins in terms of lowering cholesterol, but this study caused some cardiologists to think statins -- already a best-selling class of drugs -- should be prescribed even more widely.

Ready to get a prescription? Hold on. In my opinion, the researchers duped other doctors and their patients. In terms of statistics, Crestor did reduce the risk for a heart attack or stroke by half, but in terms of real-world risk, only one person out of 120 actually would benefit from the drug as the trial indicated. Worse, 25% more patients taking Crestor developed type 2 diabetes compared with the placebo group, a fact that was not widely reported.

If there is anything useful resulting from this study, it is that mainstream medicine recognized the importance of CRP and the role of inflammation in heart disease. This is a topic that holistic physicians have been talking about for years. I wrote about inflammation and heart disease in the very first issue of Bottom Line Natural Healing back in 2005.

Statins may reduce symptoms of heart disease by lowering cholesterol and inflammation, but they do not address the source of the inflammation, as natural therapies do. Although statins have a place in the conventional treatment of patients, including those with a history of heart attack or very high CRP levels, they are expensive -- costing hundreds of dollars a year -- and can cause serious side effects, such as muscle pain and damage, fatigue, liver and kidney damage, diabetes and memory impairment. They may even increase cancer risk.

Important: Most of us can lower CRP levels naturally by losing weight if we need to and by exercising if we don’t already do so. But perhaps the most powerful factor influencing inflammation is what we eat. We also can supplement with specific nutrients to further reduce inflammation.


The Inflammation Connection

About 10 years ago, Harvard University physicians demonstrated that chronic low-grade inflammation throughout the body could damage blood vessels and was a better indicator of risk for cardiovascular disease than cholesterol. The researchers developed a laboratory test for CRP to measure low-grade inflammation in the body. An elevated CRP level doesn’t just affect the heart. It hurts the whole body. Several years ago, a health author whom I know and respect, Jack Challem, wrote The Inflammation Syndrome. He described how "every disease, every ache and every pain... revolves around inflammation... " and how many inflammatory diseases are related to one another. For example, having periodontal disease (which inflames the gums) or rheumatoid arthritis or psoriasis increases heart disease risk. Similarly, being overweight or having type 2 diabetes increases CRP levels and heart disease risk.


Diet Comes first

To reduce inflammation, it’s best to start with what you eat. Your body makes both inflammation-promoting and inflammation-fighting substances called eicosanoids, compounds derived mostly from the fats you eat. Consuming a lot of sweets and unhealthful oils, such as corn, safflower and soybean oils, and trans fats found in partially hydrogenated vegetable oils ramps up the body’s inflammatory eicosanoids. In other words, junk food increases inflammation.

However, if you consume fish (the best choices are cold-water types, including salmon, trout and sardines), free-range meats and health-promoting cooking oils (such as extra-virgin olive oil, macadamia nut oil and avocado oil), you can increase your body’s production of anti-inflammatory eicosanoids. Eating a lot of vegetables, such as romaine lettuce, broccoli and cauliflower, and fruits, such as blueberries, raspberries and kiwifruit, also helps maintain normal CRP levels. These foods are high in fiber and rich in antioxidants, nutrients that neutralize harmful molecules called free radicals.

Make sure that the vast majority of foods you eat are fresh -- not out of a box, can or jar. You’ll be avoiding packaged foods, most of which have been adulterated with added sugars, salt, refined carbohydrates and unhealthful fats.


Supplements THAT HELP

For many people, healthful eating habits are not enough to lower CRP levels. Some of my patients have greater needs for specific anti-inflammatory nutrients.

First step: Insist that your doctor measure your CRP level annually. Ask for the high-sensitivity CRP (hsCRP) test, the newest form of the test. It’s a simple blood test and relatively inexpensive (about $25 to $50). Some insurers will cover the test.

Multivitamin. Several studies have found that taking a multivitamin can lead to impressive reductions in CRP. One study conducted at the Cooper Institute in Dallas showed that a daily multivitamin lowered CRP by 14% after six months.

Many individual vitamins, including vitamins C and E, have been shown to reduce CRP. Niacin (a form of vitamin B-3) also lowers CRP.

Important: While many individual vitamins are beneficial, I recommend a multivitamin because it contains numerous vitamins that can reduce inflammation.


Omega-3 fish oils. The omega-3s form the biochemical basis of some of the body’s anti-inflammatory eicosanoids. They benefit cardiovascular health in a number of ways, including mildly thinning the blood, slowing the heart rate, lowering levels of triglycerides and improving blood vessel flexibility. Look for fish oil that contains both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

One good choice: Krill oil, a type of fish oil made from shrimplike crustaceans. Krill oil contains the antioxidant astaxanthin, which also is good for the heart.


Gamma-linolenic acid (GLA). This essential fatty acid in plant oil is the principal anti-inflammatory compound in the omega-6 family of fats. It works by shifting a major part of the omega-6 biochemistry from inflammatory to anti-inflammatory activity. In the process, it increases production of anti-inflammatory eicosanoids. GLA and fish oils are synergistic -- they work better together than either on its own.


Curcumin. This extract of the spice turmeric, common in South Asian cuisines, blocks inflammation. More than 2,000 studies have documented the benefits of curcumin for such inflammatory diseases as rheumatoid arthritis and psoriasis. It also may prevent cardiac hypertrophy, a type of enlarged heart. Given the anti-inflammatory nature of curcumin, research is likely to uncover more heart-healthy benefits.


Pycnogenol. This proprietary ingredient, extracted from the bark of French maritime pine trees, has powerful anti-inflammatory effects. It has been shown to improve circulation, to work as a mild blood thinner and to reduce the need for angiotensin-converting enzyme (ACE) inhibitor drugs that are used to treat high blood pressure and congestive heart failure.


Vitamin D. Half of Americans are deficient in vitamin D. A recent study in Archives of Internal Medicine found that men with low vitamin D levels were two and one-half times more likely to die during the next eight years than those with the highest levels.


Red yeast rice extract. This is one of my favorite supplements because it can lower levels of CRP and LDL (bad) cholesterol. It is sold at most health-food stores and contains trace levels of a naturally occurring statin compound. In these small quantities -- a fraction of what’s in drugs -- statins are safe. Studies have found that red yeast rice extract can lower CRP levels by up to 50%. Statins (perhaps even natural ones, such as red yeast rice extract) are known to deplete coenzyme Q10, an antioxidant necessary for heart health. If you take red yeast rice extract, supplement daily with 100 mg of coenzyme Q10.


About the author:Mark A. Stengler, NMD, a naturopathic medical doctor and leading authority on the practice of alternative and integrated medicine. He is editor of Bottom Line’s Natural Healing newsletter, author of The Natural Physician’s Healing Therapies (Bottom Line Books), director of the La Jolla Whole Health Clinic in La Jolla, California, and adjunct clinical professor at the National College of Natural Medicine in Portland, Oregon. To learn more about his work, visit www.drstengler.com and www.lajollawholehealth.com.