Exercise

Exercise is any activity requiring physical exertion done for the sake of health. Activities range from walking and yoga to lifting weights and martial arts.

Origins

Regular exercise as a way of promoting health can be traced back at least 5,000 years to India, where yoga originated. In China, exercises involving martial arts, such as t’ai chi, qigong, and kung fu, developed possibly 2,500 years ago. The ancient Greeks also had exercise programs 2,500 years ago, which led to the first Olympic games in 776 B.C. Other exercise routines have been in use throughout Asia for hundreds of years.

Only within the last 100 years have the scientific and medical communities documented the benefits that even light but regular exercise has on physical and mental health.


The earliest forms of exercise stressed activities that involved stretching and light muscle resistance. Next came martial arts that promoted self-defense. In nearly all forms of Asian exercise routines, some type of meditation was a major component because the ancients believed physical and mental health went together.

The ancient Greek and Roman civilizations advocated vigorous physical activity since exercise was associated with military training. The Greeks also believed that a healthy body would promote a healthy mind.

“Physical culture” was popular in the nineteenth and early twentieth centuries. Medical journals showed exercise machines in the 1800s in Europe and North America. Although weight training became popular with a small number of people in the 1940s, it was not until the 1960s that regular exercise programs began to flourish throughout the United States.

Gymnasiums, once used mainly by male weight lifters and boxers as training facilities, now are common throughout the United States. Today’s gyms and health clubs offer a wide range of exercise activities for men and women that can fit every lifestyle, age group, and exertion level.

Benefits

The medical community recognizes that regular exercise, along with a proper diet, is one of the two most important factors in maintaining good physical and mental health, and in preventing and managing many diseases. Most certified physical trainers advocate at least 20 minutes of exercise at least three times a week. But for people who have a sedentary lifestyle, even walking for 10 minutes a day has health benefits. One study of 13,000 people followed for more than eight years showed that people who walk 30 minutes a day have a significantly reduced risk of premature death than people who did not exercise regularly.

Walking and other cardiovascular exercises can reduce the risk of heart disease, some cancers, hypertension (high blood pressure), arthritis, osteoporosis, stroke, and depression. A study by the Centers for Disease Control and Prevention (CDC) reported in 2001 that running just once a month could help keep bones strong. In addition to physical benefits, a 2001 study showed that exercising just 10 minutes a day can improve mental outlook.

A study released in 2003 reported that exercise combined with behavioral therapy may even help manage the symptoms experienced by Gulf War veterans. Specifically, exercise helped improve symptoms related to fatigue, distress, cognitive problems, and mental health functioning.

In the same year, the American Heart Association released a statement saying that exercise was beneficial even for patients awaiting heart transplants. Another study showed that women who participated in strenuous physical activity over a number of years could reduce their risk of breast cancer. Finally, research showed that men and women age 40 to 50 who exercised moderately for 60 to 90 minutes a day were less likely to catch a cold than those who sat around.


Description

Exercise comes in many forms, but there are three basic types: resistance, aerobics, and stretching. Yoga and martial arts are basically muscle stretching routines, walking and running are primarily aerobic, and weight lifting is mainly resistance. However, exercises such as swimming are considered crossover activities since they build muscle and provide a good aerobic, or cardiovascular, workout. Certified physical trainers usually advocate a combination program that involves stretching, aerobics, and at least some resistance activity for 30-60 minutes a day three times a week.

Stretching and meditative exercises

The most common types of alternative health exercises are the ancient disciplines of yoga and the martial arts (such as t’ai chi and qigong).

YOGA. The ancient East Indian discipline of yoga is probably the most widely practiced exercise advocated by alternative health practitioners. This may be because there is a heavy emphasis on mental conditioning as well as physical exertion.

Yoga is the practice of incorporating mind, body, and spirit through a series of physical postures, breathing exercises, and meditation. It improves muscle flexibility, strength, and tone while calming the mind and spirit. Most contemporary stress reduction techniques are based on yoga principles.

There are a variety of yoga styles, each with its own unique focus. In the United States, hatha yoga is the most practiced. The pace is slow and involves a lot of stretching and breathing exercises. Much like the Chinese philosophy of yin and yang, hatha yoga strives to balance the opposite forces of ha (sun) and tha (moon).

Astanga, or power yoga, involves more intense yoga postures done in rapid succession. Its vigorous workout is especially good in developing muscle strength. Iyengar yoga promotes body alignment while kripalu yoga develops mind, body, and spirit awareness. Pranayama yoga is a series of breathing exercises designed to increase vitality and energy.

Yoga helps strengthen the heart and slow respiration. Studies have shown it is beneficial in treating a variety of conditions, including heart disease, hypertension, arthritis, depression, fatigue, chronic pain, and carpal-tunnel syndrome.

A 2001 study at the Cleveland Clinic Foundation in Ohio looked at yoga’s effect on people suffering from lower back pain and pain due to conditions like carpal tunnel syndrome and arthritis. After a four-week period, investigators noted that yoga helped lessen pain, improve participants’ moods and decreased pain medication requirements.

There are four main groups of yoga postures, also called asanas: standing, seated, reclining prone, and reclining supine. Other groups include forward bends, back bends, side bends, twists, inverted, and balancing. Within each group there are dozens of different yoga poses at beginning and advanced levels.

MARTIAL ARTS. While the words “martial arts” may be associated with conflict, they usually are graceful exercise movements that keep the body and mind strong and healthy. They can be performed by young and old. Martial arts range from simple stretching and meditative exercises to complicated and demanding exercises requiring more physical activity and mental concentration.

Probably the most popular among alternative health participants is t’ai chi, derived from the Chinese philosophy of Taoism and based on the concept of yin and yang. T’ai chi has a self-defense aspect based on counteracting an opponent’s attack and then counterattacking, all in the same movement. As an exercise to maintain health, t’ai chi strengthens muscles and joints. It requires deep breathing techniques that increase blood circulation, benefiting the heart, lungs, and other organs. New research states that t’ai chi may improve physical functioning, like bending and lifting, in older age.

Another martial art growing in popularity in the United States is qigong (pronounced chee kung), although it has several forms that are more Taoist and Buddhist than martial. Qigong is a gentle exercise program that can increase vitality, enhance the immune system, and relieve stress when performed regularly. In China, there are hospitals that use qigong to treat terminal illnesses, particularly cancer.

Cardiovascular and aerobic

Aerobic, also called cardiovascular, exercises use a variety of muscle groups continuously and rhythmically, increasing heart rate and breathing. Specific aerobic activities include walking, jogging, running, bicycling, swimming, tennis, and cross-country skiing. Another popular form is aerobic dance exercise. Routines should last 10-60 minutes and be performed at least three times a week. Aerobic exercise is especially beneficial for losing weight and building endurance.

Aerobic exercises can be done outside a formal setting, with little or no equipment. However, since boredom is a frequent cause for stopping exercise, it often is beneficial to participate in exercise classes or join a gym or health club. Exercising with a group often helps with motivation. Also, health clubs usually offer a variety of stationary aerobic equipment, such as bikes, treadmills, stair climbers, and rowing machines.

Resistance

Resistance exercises generally are accomplished by lifting weights such as barbells and dumbbells, or by using a variety of resistance machines. They can also be done using only the body as resistance, such as doing push-ups, pull-ups, and sit-ups. Resistance exercise is particularly good for building muscles.

For patients with kidney disease, weight lifting offers added benefit. Chronic kidney disease can lead to muscle wasting, which is compounded by low-protein diets that may be described for these patients. A 2001 study demonstrated that resistance training can improve muscle mass in kidney disease patients.

Unlike aerobics, which can be done daily, weightlifting exercises require a period for the muscles to rest and rebuild. A total-body workout should be done every other day, or two to three times a week. A more advanced workout would exercise the lower body muscles one day and upper body muscles the next. It is also important to do 5-10 minutes each of warm-up and cooldown exercises, which will help increase flexibility and decrease soreness and fatigue.

Preparations

No advance preparations are required for exercising. However, a trainer can test a person’s strength level and outline an appropriate program. Proper shoes are essential, especially for running. Any exercise should start with a warm-up of 5-10 minutes.

Anyone considering a regular exercise program should consult first with a doctor, and possibly a sports podiatrist, to avoid strain and injury. Persons with serious health problems, such as heart disease, diabetes, AIDS, asthma, and arthritis should only begin an exercise regimen with their doctor’s approval.

Precautions

In most people, the main exercise precaution is to avoid strain and overexertion. Exercise doesn’t need to be strenuous to be beneficial. People with certain chronic health problems should take special precautions. Diabetics should closely monitor their blood sugar levels before and after exercising. Heart disease patients should never exercise to the point of chest pain.

Exercise can induce asthma. It is essential for people with asthma to get their doctor’s permission before starting an exercise program. It also is important for people to be shown the proper form in any activity to avoid strain and possible injury, especially when using exercise equipment. People also should know what parts of the body might be stressed by a particular exercise. They can then use supplemental exercises or stretches to add balance to the exercise program.

Side effects

The primary adverse effects of exercising can be sore muscles and stiff joints a day or two after beginning an exercise routine. These pains may last for several days. Other minor problems can include headaches, dizziness, fatigue, and nausea, usually indicating the exercise routine is too strenuous. A person can agitate old injuries or create new ones by improperly using equipment or wearing inadequately cushioned shoes.

Research & general acceptance

There almost is universal acceptance by allopathic and homeopathic health practitioners that exercise can be beneficial to overall good health. Thousands of studies during the past several decades link regular exercise to reduced risks for heart disease, stroke, diabetes, obesity, depression, hypertension, and osteoporosis. For example, a 1998 study by Harvard University of more than 11,000 people showed that people who exercise for an hour a day cut their risk of stroke in half over people who do not exercise regularly.

Training & certification

No special training or certification is required for exercising. People who want help in developing an exercise program should consult a certified physical trainer.

Eyebright

Eyebright (Euphrasia officinalis) is an annual plant that grows wild in meadows, grassy areas, heaths, and pastures of Britain, northern and western Asia, North America, and Europe. It belongs to the Scrophulariaceae plant family, which also includes the foxglove plant.

Eyebright grows to a height of 4-8 inches (10-20 cm) and has small white or purple flowers with red spots. These petals resemble bloodshot eyes, suggesting the plant’s name and its eye-clearing action. Downy hairs cover the stems, which produce toothed leaves.

Eyebright is a semiparasitic plant. This means that it is nourished by the roots of other plants. Generally, it does not grow well if transplanted from the wild. The plant is harvested during the late summer or fall when the flowers are in bloom. The whole plant is cut off just above the root and then dried.


Eyebright contains vitamins A, C, D, and B complex; iron; silicon; and traces of iodine, copper, and zinc. Other components of eyebright include tannins, iridoid glycosides, the flavonoids rutin and quercetin, essential fatty acids, glycoside aucuboside, caffeic and ferulic acids, sterols, choline, and a volatile oil.

History

The Latin name Euphrasia is derived from the Greek word “Euphrosyne,” meaning gladness. Euphrosyne was the name of one of three Graces known for her joy and happiness. The ancient Greeks used eyebright to treat eye infections, thereby creating happiness.

Eyebright has been used as a folk medicine to treat eye inflammations and infections, coughs, and poor memory since the Middle Ages. The poet Milton mentions eyebright in his book Paradise Lost, in which the archangel Michael gives eyebright to Adam to cure an eye infection. In 1485, eyebright was listed in a German book on medicinal herbs. Many sixteenth century herbalists championed eyebright as a treatment for various eye diseases. During the time of Queen Elizabeth, an eyebright ale was popular. Dried eyebright was often combined with tobacco and smoked to provide relief for bronchial colds.

General use

Modern herbalists still prescribe eyebright as a popular remedy for eye irritations and disorders, such as conjunctivitis and blepharitis. Icelanders use the juice from the pressed plant to treat most eye afflictions. Scottish people make an infusion in milk for inflamed or weak eyes. Eyebright is used to treat poor vision, eye strain, eye infections, sensitivity to light, and eye ulcers. Eyebright’s antiseptic properties are highly regarded in soothing and cooling eyes that itch, burn, weep, and are red.

Eyebright is beneficial in the treatment of coughs, colds, allergies, sinusitis, hay fever, earaches, headaches, jaundice, throat and bronchial congestion, hoarseness, flu, and sinus inflammation. The flavonoids in eyebright act as anti-inflammatory agents that can help relieve inflamed mucous membranes of the eyes, sinuses, and upper respiratory tract. Eyebright’s astringent properties also help reduce inflammation and mucous drainage, making the plant a popular remedy for many allergy, cold, and sinus symptoms.

Preparations

The stems, leaves, and flowers of the plant are collected and dried for medicinal use. Eyebright is often combined with goldenseal to treat eye afflictions. Eyebright may also be combined with goldenrod, elder flower, and/or goldenseal to provide relief from congestion.

In homeopathy, Euphrasia officinalis is a remedy used to treat colds accompanied by a nonirritating, watery nasal discharge and frequent burning tears. Conjunctivitis with symptoms of red eyes and lips, and acrid, watery tears may also be treated with this remedy. Euphrasia officinalis is also used as a remedy for measles and allergies.

Eyebright is available in bulk form for teas or compresses, and in capsule and tincture forms. Capsules and tinctures should be used as directed on the commercial package.


To make a tea, 1 cup of boiling water is poured over 2-3 teaspoons of dried eyebright and steeped for 5-10 minutes. One cup should be drunk three times daily to maintain eyesight, relieve nasal congestion, and soothe coughs. This infusion can also be used as an eye bath to treat inflamed or painful eyes. The mixture is cooled, and then the eyes are bathed with the warm liquid three to four times daily.

To make a compress, 1-2 tablespoons of dried eyebright are simmered in 1 pint (0.4 l) of water for 10 minutes. The mixture is cooled and then strained. A clean cloth is dipped in the mixture, wrung out, and then placed over the eyes for 15 minutes several times daily. Caution should be used when applying compresses. An unsterilized, homemade compress of eyebright may contain bacteria that could lead to an eye infection.

Precautions

A qualified herbalist should be consulted before administering eyebright to children. Although herbalists maintain the benefits of eyebright, there are no known scientific studies or research to validate these claims.

Side effects

If a tincture solution of eyebright is placed on the eyes, tearing, itching, reddening, and swelling of the eyelids may develop because of the alcohol in the tincture. Eyebright may also cause a skin rash or nausea.

Facial massage

Facial massage is a very popular Western beauty treatment to slow down the aging process and achieve youngerlooking and healthier skin. It is also used to relieve stress, migraine headache, premenstrual syndrome (PMS) and sinus congestion. It may involve a whole massage session, a portion of a whole-body massage or a part of a facial treatment.

Facial massage can be done by a professional massage therapist, an esthetician, or a cosmetologist. Simple massage can also be done at home. Massage of the face is usually done with the hands; however, mechanical massaging devices are also used in beauty salons or spas. A small amount of oil or lotion is often applied to facilitate movement over the delicate facial areas.

In Eastern therapies, facial massage is part of a fullbody treatment in which pressure points on the face and neck are stimulated in order to release blockages in the flow of qi, or vital energy. Lotions or oils are not used on the face in acupressure, shiatsu, or yoga techniques of facial massage.


Origins

Massage has been used for pain relief, healing and cosmetic improvement by people of all cultures since ancient times. The first written record of massage therapy is a Chinese medical text dating from the third century B.C. The ancient Greeks, Persians, Japanese, and Indians also recorded the use of massage treatment in great detail in their early medical literature.

The Western version of facial massage as a cosmetic treatment is a relatively recent twentieth-century innovation. It has become especially popular in Europe. Many of the best-known European practitioners have set up shop in the United States and taught others. This form of facial massage has generally been regarded as belonging more to estheticians and makeup artists than to massage therapists.

Benefits

Western-style facial massage may offer the following potential benefits:

• improvement of facial skin and muscle tone.
• relaxation of facial and eye muscles
• relief from tension headaches and facial pain
• alleviation of stress and anxiety
• overall physical and mental relaxation

Facial massage as part of Eastern therapies may offer the following potential benefits:

• stimulation of meridian points on the face
• relief from eyestrain
• correction of liver and gall bladder imbalances
• relief of neck tension
• alleviation of nervous disorders
• relief of premenstrual water retention

Description

Western-style facial massage

In Western massage, a facial massage as part of a full-body treatment is different from a full facial treatment, which includes masks, steaming, and similar techniques. A regular massage simply includes massage of the face, usually at the beginning or the end of the massage session.

For a Western facial massage, a gentle effleurage (gliding) movement is most often used. To perform the facial massage, the strokes must be gentle as well as stimulating, in order not to stretch the skin. Pressure strokes should move upward to give the muscles of the face a lift rather than dragging them down.

A typical facial massage includes the following steps:

• Before the massage, wash hands with soap and clean water. If the person to be massaged wears contact lens, ask her or him to remove them.
• Position: The most comfortable position has the client lying down on a massage table or sitting in a chair. Facial massage can be done, however, on any flat surface like a clean floor.
• Using a small amount of cleanser, gently wash the client’s face. Wet cotton pads or facial sponges or wedges can be used to apply the cleanser. Then remove the cleanser, using fresh damp cotton pads.
• Apply the massage cream or lotion and begin massaging the face and neck areas in small symmetrical circles. The strokes should move up the neck and along the contour of the face. Do not leave out any facial muscles.
• Next, gently glide the back of the hands across the forehead with light pressure. Placing the thumbs side by side on the center of the forehead with the hands cradling the face, draw the thumbs outward towards the temples and make a gentle sweeping movement around the temple. Repeat the movement several times to relieve tension in the temples.
• Apply pressure in the hollow areas under the eyebrows by placing the hands along the sides of the face; use the thumb to press gently under the ridge one spot at a time. Move the pressure point from the inner to the outer edge of the brows and repeat the thumb pressure. This technique can help relieve tension headache.
• Position the thumbs alongside the nose bridge with hands cupping the face. Firmly slide the thumbs downward to the nostrils and outwards along the contour of the cheeks applying pressure along the way. Gently release the pressure when the thumbs reach the hairline. Then pull both hands up alongside the face towards the top of the head and away from the face. Repeat this motion two more times.
• Position fingertips in the cheek muscles and gently make circling movements counter-clockwise for a few times moving along the cheek muscles. This motion alleviates tension in the cheek area.
• Gently stroke the ears with the index fingers and thumbs while moving along the rims of the ears. This technique is very relaxing and enjoyable.
• Position the fingers just behind the neck while pressing with a thumb pad on a spot in the jaw area and circling this spot before moving to the next one. Holding the chin with the fingers, stroke the chin with the thumbs using circular motions downward. Finish the jaw massage with gentle strokes alongside the chin. This movement releases tension in the mouth and jaw.
• Make circular motions on the scalp and comb the fingers through the hair to release tension from the face and the head and to stimulate the scalp.
• Finally, remove the massage cream or lotion with fresh and damp cotton pads. Most facials end with a special lotion applied to the face.

Facial massage in Eastern therapies

In shiatsu, acupressure, and similar Eastern therapies, pressure is applied to points on the face in order to stimulate or unblock the flow of vital energy in specific meridians.

The pressure points located on the face, along with the conditions that they are used to treat, are as follows:

• Stomach 1, under the center of the eye along the nasal bone: Tension and eyestrain.
• Stomach 3, about 4 cm below stomach 1 at the level of the base of the nose: Sinus and nasal congestion.
• Stomach 4, at the corners of the mouth: General stress and tension.
• Stomach 6, about 2 cm in front of the base of the ear lobe: Toothache.
• Conception vessel (end), between the lower lip and chin: Tension in the face and mouth.
• Bladder 1, at the inside corner of the eye: Headache and eyestrain.
• Gall bladder 1, a hollow about 2 cm from the outside corner of the eye: Headaches.
• Gall bladder 2, the hollow directly above and in front of the ear lobe: Ringing in the ears, swollen eyes, and dizziness.

Some yoga techniques include self-treatment for eye problems or tension by pressing the palms or knuckles against the pressure points surrounding the eyes.

Preparations

Western-style facial massage may require the following items:

• Towel to drape over the shoulders of the person to be massaged.
• Mild cleansing lotion to cleanse the face before massage.
• Moistened cotton pads, cotton-tipped swaps and facial tissues to remove cosmetics, cleansers and massage cream.
• Facial lotion or cream to facilitate the massage. Facial massage as part of Eastern therapies does not require any specific preparation.

Precautions

Facial massage should not be done if any of the following conditions are present:

• Wearing contact lenses. The client should remove contact lenses before the procedure.
• Open sores, boils or cuts on the face.
• Inflamed or bruised skin.
• Recent scar tissue.
• Acne, psoriasis or eczema. Facial massage can worsen these conditions.

Side effects

Facial massage may irritate and worsen such skin conditions as acne, psoriasis or eczema.

Research & general acceptance

Western-style facial massage is a popular cosmetic procedure for many women and some men to improve the way the skin looks and feels. There is also evidence that massage can reduce stress, headache and facial pain.

Training & certification

Training requirements for cosmetologists and estheticians vary from state to state, ranging from a haircare license to passing a required licensing examination. In addition to the techniques of facial massage, these beauticians may also be knowledgeable regarding clinical cosmetology and skin care.

Facial massage can also be performed by massage therapists as part of a full-body massage. Certified therapists are graduates of accredited massage programs who have passed the national certification examination in therapeutic massage. They are also required to participate in continuing education programs to keep their skills current.

Practitioners of shiatsu, acupressure, and similar Eastern therapies may be certified or licensed by institutions in the United States and abroad that offer instruction in these forms of treatment.

Fasting

Fasting is voluntarily not eating food for varying lengths of time. Fasting is used as a medical therapy for many conditions. It is also a spiritual practice in many religions.

Origins

Used for thousands of years, fasting is one of the oldest therapies in medicine. Many of the great doctors of ancient times and many of the oldest healing systems have recommended it as an integral method of healing and prevention.

Hippocrates, the father of Western medicine, believed fasting enabled the body to heal itself. Paracelsus, another great healer in the Western tradition, wrote 500 years ago that “fasting is the greatest remedy, the physician within.” Ayurvedic medicine, the world’s oldest healing system, has long advocated fasting as a major treatment.


Fasting has also been used in nearly every religion in the world, including Christianity, Judaism, Buddhism, and Islam. Many of history’s great spiritual leaders fasted for mental and spiritual clarity, including Jesus, Buddha, and Mohammed. In one of the famous political acts of the last century, the Indian leader Mahatma Gandhi fasted for 21 days to promote peace.

Fasting has been used in Europe as a medical treatment for years. Many spas and treatment centers, particularly those in Germany, Sweden, and Russia, use medically supervised fasting. Fasting has gained popularity in American alternative medicine over the past several decades, and many doctors feel it is beneficial. Fasting is a central therapy in detoxification, a healing method founded on the principle that the build up of toxic substances in the body is responsible for many illnesses and conditions.

Benefits

Fasting can be used for nearly every chronic condition, including allergies, anxiety, arthritis, asthma, depression, diabetes, headaches, heart disease, high cholesterol, low blood sugar, digestive disorders, mental illness, and obesity. Fasting is an effective and safe weight loss method. It is frequently prescribed as a detoxification treatment for those with conditions that may be influenced by environmental factors, such as cancer and multiple chemical sensitivity. Fasting has been used successfully to help treat people who have been exposed to high levels of toxic materials due to accident or occupation. Fasting is thought to be beneficial as a preventative measure to increase overall health, vitality, and resistance to disease. Fasting is also used as a method of mental and spiritual rejuvenation.

Description

The principle of fasting is simple. When the intake of food is temporarily stopped, many systems of the body are given a break from the hard work of digestion. The extra energy gives the body the chance to heal and restore itself, and burning stored calories gets rid of toxic substances stored in the body.

The digestive tract is the part of the body most exposed to environmental threats, including bacteria, viruses, parasites, and toxins. It requires the most immune system support. When food is broken down in the intestines, it travels through the blood to the liver, the largest organ of the body’s natural detoxification system. The liver breaks down and removes the toxic by-products produced by digestion, including natural ones and the chemicals now present in the food supply. During fasting, the liver and immune system are essentially freed to detoxify and heal other parts of the body.

Many healers claim that fasting is a particularly useful therapy for Americans and for the modern lifestyle, subjected to heavy diets, overeating, and constant exposure to food additives and chemicals. Some alternative practitioners have gone so far as to estimate that the average American is carrying 5-10 pounds of toxic substances in their bodies, for which fasting is the quickest and most effective means of removal.

Physiology of fasting

Through evolution, the body became very efficient at storing energy and handling situations when no food was available. For many centuries, fasting was probably a normal occurrence for most people, and the body adapted to it. It is estimated that even very thin people can survive for 40 days or more without food.

The body has a special mechanism that is initiated when no food is eaten. Fasting is not starvation, but rather the body’s burning of stored energy. Starvation occurs when the body no longer has any stored energy and begins using essential tissues such as organs for an energy source. Therapeutic fasts are stopped long before this happens.

Many physiological changes occur in the body during fasting. During the first day or so, the body uses its glycogen reserves, the sugars that are the basic energy supply. After these are depleted, the body begins using fat. However, the brain, which has high fuel requirements, still needs glucose (sugars converted from glycogen).

To obtain glucose for the brain, the body begins to break down muscle tissue during the second day of the fast. Thus, during fasting some muscle loss will occur. To fuel the brain, the body would need to burn over a pound of muscle a day, but the body has developed another way to create energy that saves important muscle mass. This protein-sparing process is called ketosis, which occurs during the third day of a fast for men and the second day for women.

In this highly efficient state, the liver begins converting stored fat and other nonessential tissues into ketones, which can be used by the brain, muscles, and heart as energy. It is at this point in the fast that sensations of hunger generally go away, and many people experience normal or even increased energy levels. Hormone levels and certain functions become more stable in this state as well. The goal of most fasts is to allow the body to reach the ketosis state in order to burn excess fat and unneeded or damaged tissue. Thus, fasts longer than three days are generally recommended as therapy.

Weight loss occurs most rapidly during the first few days of a fast, up to 2 pounds per day. In following days, the figure drops to around 0.5 pound per day. An average weight loss of a pound a day for an entire fast can be expected. Studies show that cutting back just once a month can jump-start healthier eating and help rid one’s body of a lifetime of extra calories.

Performing a fast

Fasts can be performed for varying lengths of time, depending on the person and his or her health requirements. For chronic conditions, therapists recommend from two to four weeks to get the most benefits. Sevenday fasts are also commonly performed. A popular fasting program for prevention and general health is a threeday fast taken four times per year, at the change of each season. These can be easily performed over long weekends. Preventative fasts of one day per week are used by many people as well.

Juice fasts are also used by many people, although these are not technically fasts. Juice fasts are less intensive than water fasts because the body doesn’t reach the ketosis stage. The advantage of juice fasts is that fruit and vegetable drinks can supply extra energy and nutrients.

People can fit a few days of juice fasting into their normal schedules without significant drops in energy. Juice fasts are also said to have cleansing and detoxifying effects. The disadvantage of juice fasts is that the body never gets to the ketosis stage, so these fasters are thought to lack the deep detoxification and healing effects of the water fast.

Medical supervision is recommended for any fast over three days. Most alternative medicine practitioners, such as homeopaths, naturopathic doctors, and ayurvedic doctors, can supervise and monitor patients during fasts. Those performing extended fasts and those with health conditions may require blood, urine, and other tests during fasting. There are many alternative health clinics that perform medically supervised fasts as well. Some conventional medical doctors may also supervise patients during fasts. Costs and insurance coverage vary, depending on the doctor, clinic, and requirements of the patient.

Preparations

Fasts must be entered and exited with care. To enter a fast, the diet should be gradually lightened over a few days. First, heavy foods such as meats and dairy products should be eliminated for a day or two. Grains, nuts, and beans should then be reduced for several days. The day before a fast, only easily digested foods like fruits, light salads, and soups should be eaten. During the fast, only pure water and occasional herbal teas should be drunk. If you exercise, keep your workouts during fasting light and relatively brief, stopping immediately if you feel dizzy, lightheaded or short of breath.

Fasts should be ended as gradually as they are entered, going from lighter to heavier foods progressively. The diet after a fast should emphasize fresh, wholesome foods. Fasters should particularly take care not to overeat when they complete a fast.

Precautions

Fasting isn’t appropriate for everyone and, in some cases, could be harmful. Any person undertaking a first fast longer than three days should seek medical supervision. Those with health conditions should always have medical support during fasting. Plenty of water should be taken by fasters since dehydration can occur. Saunas and sweating therapies are sometimes recommended to assist detoxification, but should be used sparingly. Those fasting should significantly slow down their lifestyles. Taking time off of work is helpful, or at least reducing the work load. Fasters should also get plenty of rest. Exercise should be kept light, such as walking and gentle stretching.

Side effects

Those fasting may experience side effects of fatigue, malaise, aches and pains, emotional duress, acne, headaches, allergies, swelling, vomiting, bad breath, and symptoms of colds and flu. These reactions are sometimes called healing crises, which are caused by temporarily increased levels of toxins in the body due to elimination and cleansing. Lower energy levels should be expected during a fast.

Research & general acceptance

The physiology of fasting has been widely studied and documented by medical science. Beneficial effects such as lowered cholesterol and improved general functioning have been shown. Fasting as a treatment for illness and disease has been studied less, although some studies around the world have shown beneficial results.

A 1984 study showed that workers in Taiwan who had severe chemical poisoning had dramatic improvement after a ten-day fast. In Russia and Japan, studies have demonstrated fasting to be an effective treatment for mental illness. A few years ago, fasting was featured on the cover of the New England Journal of Medicine, although mainstream medicine has generally ignored fasting and detoxification treatments as valid medical procedures.

The majority of research that exists on fasting is testimonial, consisting of individual personal accounts of healing without statistics or controlled scientific experiments. In the alternative medical community, fasting is an essential and widely accepted treatment for many illnesses and chronic conditions.

Training & certification

The International Association of Professional Natural Hygienists (IAPNH) is an organization of healthcare professionals who specialize in therapeutic fasting. It certifies doctors who have completed approved residencies in therapeutic fasting, including conventional medical doctors, naturopaths, and osteopathic doctors.

Fatigue

Fatigue is physical and/or mental exhaustion that can be triggered by stress, medication, overwork, or mental and physical illness or disease.

Description

Everyone experiences fatigue occasionally. It is the body’s way of signaling its need for rest and sleep. But when fatigue becomes a persistent feeling of tiredness or exhaustion that goes beyond normal sleepiness, it is usually a sign that something more serious is amiss.

Physically, fatigue is characterized by a profound lack of energy, feelings of muscle weakness, and slowed movements or central nervous system reactions. Fatigue can also trigger serious mental exhaustion. Persistent fatigue can cause a lack of mental clarity (or feeling of mental “fuzziness”), difficulty concentrating, and in some cases, memory loss.


Causes & symptoms

Fatigue may be the result of one or more environmental causes such as inadequate rest, improper diet, work and home stressors, or poor physical conditioning, or one symptom of a chronic medical condition or disease process in the body. Heart disease, low blood pressure, diabetes, end-stage renal disease, iron-deficiency anemia, narcolepsy, and cancer can cause long-term, ongoing fatigue symptoms. Acute illnesses such as viral and bacterial infections can also trigger temporary feelings of exhaustion. In addition, mental disorders such as depression can also cause fatigue. A 2002 report suggests that a disorder called hypocalcaemia may be a frequent cause of fatigue.

A number of medications, including antihistamines, antibiotics, and blood pressure medications, may cause drowsiness as a side effect. Individuals already suffering from fatigue who are prescribed one of these medications may wish to check with their healthcare providers about alternative treatments.

Extreme fatigue which persists, unabated, for at least six months, is not the result of a diagnosed disease or illness, and is characterized by flu-like symptoms such as swollen lymph nodes, sore throat, and muscle weakness and/or pain may indicate a diagnosis of chronic fatigue syndrome. Chronic fatigue syndrome (or CFS, sometimes called chronic fatigue immune deficiency syndrome), is a debilitating illness that causes overwhelming exhaustion and a number of neurological and immunological symptoms. Between 1.5 and 2 million Americans are estimated to suffer from the disorder. In late 2001, a panel of experts convened and announced that CFS is definitely associated with the immune system, and likely caused by a virus or bacteria, though no single cause has been identified.

Diagnosis

Because fatigue is a symptom of a number of different disorders, diseases, and lifestyle choices, diagnosis may be difficult. A thorough examination and patient history by a qualified healthcare provider is the first step in determining the cause of the fatigue. A physician can rule out physical conditions and diseases that feature fatigue as a symptom, and can also determine if prescription drugs, poor dietary habits, work environment, or other external stressors could be triggering the exhaustion. Several diagnostic tests may also be required to rule out common physical causes of exhaustion, such as blood tests to check for iron-deficiency anemia.

Diagnosis of chronic fatigue syndrome is significantly more difficult. Because there is no specific biological marker or conclusive blood test to check for the disorder, healthcare providers must rely on the patient’s presentation and severity of symptoms to make a diagnosis. In many cases, individuals with chronic fatigue syndrome go through a battery of invasive diagnostic tests and several years of consultation with medical professionals before receiving a correct diagnosis.

Treatment

The treatment of fatigue depends on its direct cause, but there are several commonly prescribed treatments for non-specific fatigue, including dietary and lifestyle changes, the use of essential oils and herbal therapies, deep breathing exercises, traditional Chinese medicine, and color therapy.

Dietary changes

Inadequate or inappropriate nutritional intake can cause fatigue symptoms. To maintain an adequate energy supply and promote overall physical well-being, individuals should eat a balanced diet and observe the following nutritional guidelines:

• Drinking plenty of water. Individuals should try to drink 9 to 12 glasses of water a day. Dehydration can reduce blood volume, which leads to feelings of fatigue. 
• Eating iron-rich foods (i.e., liver, raisins, spinach, apricots). Iron enables the blood to transport oxygen throughout the tissues, organs, and muscles, and diminished oxygenation of the blood can result in fatigue. 
• Avoiding high-fat meals and snacks. High-fat foods take longer to digest, reducing blood flow to the brain, heart, and rest of the body while blood flow is increased to the stomach. 
• Eating unrefined carbohydrates and proteins together for sustained energy. 
• Balancing proteins. Limiting protein to 15-20 grams per meal and two snacks of 15 grams is recommended. Not getting enough protein adds to fatigue. Pregnant or breastfeeding women should eat more protein. 
• Getting the recommended daily allowance of B complex vitamins (specifically, pantothenic acid, folic acid, thiamine, and vitamin B12). Deficiencies in these vitamins can trigger fatigue.
• Getting the recommended daily allowance of selenium, riboflavin, and niacin. These are all essential nutritional elements in metabolizing food energy.
• A 2002 report suggested that calcium and Vitamin D supplementation can lessen fatigue symptoms in person with hypocalcaemia-caused fatigue.
• Controlling portions. Individuals should only eat when they’re hungry, and stop when they’re full. An overstuffed stomach can cause short-term fatigue, and individuals who are overweight are much more likely to regularly experience fatigue symptoms.

Lifestyle changes

Lifestyle factors such as a high-stress job, erratic work hours, lack of social or family support, or erratic sleep patterns can all cause prolonged fatigue. If stress is an issue, a number of relaxation therapies and techniques are available to help alleviate tension, including massage, yoga, aromatherapy, hydrotherapy, progressive relaxation exercises, meditation, and guided imagery. Some may also benefit from individual or family counseling or psychotherapy sessions to work through stress-related fatigue that is a result of family or social issues.

Maintaining healthy sleep patterns is critical to proper rest. Having a set “bedtime” helps to keep sleep on schedule. A calm and restful sleeping environment is also important to healthy sleep. Above all, the bedroom should be quiet and comfortable, away from loud noises and with adequate window treatments to keep sunlight and streetlights out. Removing distractions from the bedroom such as televisions and telephones can also be helpful.

Essential oils

Aromatherapists, hydrotherapists, and other holistic healthcare providers may recommend the use of essential oils of rosemary (Rosmarinus officinalis), eucalyptus blue gum (Eucalyptus globulus), peppermint, (Mentha x piperata), or scots pine oil (Pinus sylvestris) to stimulate the nervous system and reduce fatigue. These oils can be added to bathwater or massage oil as a topical application. Citrus oils such as lemon, orange, grapefruit, and lime have a similar effect, and can be added to a steam bath or vaporizer for inhalation.

Herbal remedies

Herbal remedies that act as circulatory stimulants can offset the symptoms of fatigue in some individuals. An herbalist may recommend an infusion of ginger (Zingiber officinale) root or treatment with cayenne (Capsicum annuum), balmony (Chelone glabra), damiana (Turnera diffusa), ginseng (Panax ginseng), or rosemary (Rosmarinus officinalis) to treat ongoing fatigue.

An infusion is prepared by mixing the herb with boiling water, steeping it for several minutes, and then removing the herb from the infusion before drinking. A strainer, tea ball, or infuser can be used to immerse loose herb in the boiling water before steeping and separating it. A second method of infusion is to mix the loose herbal preparation with cold water first, bringing the mixture to a boil in a pan or teapot, and then separating the tea from the infusion with a strainer before drinking.

Caffeine-containing central nervous system stimulants such as tea (Camellia senensis) and cola (Cola nitida) can provide temporary, short-term relief of fatigue symptoms. However, long-term use of caffeine can cause restlessness, irritability, and other unwanted side effects, and in some cases may actually work to increase fatigue after the stimulating effects of the caffeine wear off. To avoid these problems, caffeine intake should be limited to 300 mg or less a day (the equivalent of 4-8 cups of brewed, hot tea).

Traditional Chinese medicine

Chinese medicine regards fatigue as a blockage or misalignment of qi, or energy flow, inside the human body. The practitioner of Chinese medicine chooses acupuncture and/or herbal therapy to rebalance the entire system. The Chinese formula Minot Bupleurum soup (or Xiao Chia Hu Tang) has been used for nearly 2,000 years for the type of chronic fatigue that comes after the flu.

In this condition, the person has low-grade fever, nausea, and fatigue. There are other formulas that are helpful in other cases. Acupuncture involves the placement of a series of thin needles into the skin at targeted locations on the body known as acupoints in order to harmonize the energy flow within the human body.

Deep breathing exercises

Individuals under stress often experience fast, shallow breathing. This type of breathing, known as chest breathing, can lead to shortness of breath, increased muscle tension, inadequate oxygenation of blood, and fatigue. Breathing exercises can both improve respiratory function and relieve stress and fatigue.

Deep breathing exercises are best performed while lying flat on the back on a hard surface, usually the floor. The knees are bent, and the body (particularly the mouth, nose, and face) is relaxed. One hand should be placed on the chest and one on the abdomen to monitor breathing technique. With proper breathing techniques, the abdomen will rise further than the chest.

The individual takes a series of long, deep breaths through the nose, attempting to raise the abdomen instead of the chest. Air is exhaled through the relaxed mouth. Deep breathing can be continued for up to 20 minutes. After the exercise is complete, the individual checks again for body tension and relaxation. Once deep breathing techniques have been mastered, an individual can use deep breathing at any time or place as a quick method of relieving tension and preventing fatigue.

Color therapy

Color therapy, also known as chromatherapy, is based on the premise that certain colors are infused with healing energies. The therapy uses the seven colors of the rainbow to promote balance and healing in the mind and body. Red promotes energy, empowerment, and stimulation. Physically, it is thought to improve circulation and stimulate red blood cell production. Red is associated with the seventh chakra, located at the root, or base of the spine. In yoga, the chakras are specific spiritual energy centers of the body.

Therapeutic color can be administered in a number of ways. Practitioners of Ayurvedic, or traditional Indian medicine, wrap their patients in colored cloth chosen for its therapeutic hue. Individuals suffering from fatigue would be wrapped in reds and oranges chosen for their uplifting and energizing properties. Patients may also be bathed in light from a color filtered light source to enhance the healing effects of the treatment.

Individuals may also be treated with color-infused water. This is achieved by placing translucent red colored paper or colored plastic wrap over and around a glass of water and placing the glass in direct sunlight so the water can soak up the healing properties and vibrations of the color. Environmental color sources may also be used to promote feelings of stimulation and energy. Red wall and window treatments, furniture, clothing, and even food may be recommended for their energizing healing properties.

Color therapy can be used in conjunction with both hydrotherapy and aromatherapy to heighten the therapeutic effect. Spas and holistic healthcare providers may recommend red color baths or soaks, which combine the benefits of a warm or hot water soak with energizing essential oils and the fatigue-fighting effects of bright red hues used in color therapy.

Allopathic treatment

Conventional medicine recommends the dietary and lifestyle changes outlined above as a first line of defense against fatigue. Individuals who experience occasional fatigue symptoms may benefit from short-term use of caffeine-containing central nervous stimulants, which make people more alert, less drowsy, and improve coordination. However, these should be prescribed with extreme caution, as overuse of the drug can lead to serious sleep disorders, like insomnia.

Another reason to avoid extended use of caffeine is its associated withdrawal symptoms. People who use large amounts of caffeine over long periods build up a tolerance to it. When that happens, they have to use more and more caffeine to get the same effects.

Heavy caffeine use can also lead to dependence. If an individual stops using caffeine abruptly, withdrawal symptoms may occur, including headache, fatigue, drowsiness, yawning, irritability, restlessness, vomiting, or runny nose. These symptoms can go on for as long as a week.

Expected results

Fatigue related to a chronic disease or condition may last indefinitely, but can be alleviated to a degree through some of the treatment options outlined here. Exhaustion that can be linked to environmental stressors is usually easily alleviated when those stressors are dealt with properly.

There is no known cure for chronic fatigue syndrome, but steps can be taken to lessen symptoms and improve quality of life for these individuals while researchers continue to seek a cure.

Prevention

Many of the treatments outlined above are also recommended to prevent the onset of fatigue. Getting adequate rest and maintaining a consistent bedtime schedule are the most effective ways to combat fatigue. A balanced diet and moderate exercise program are also important to maintaining a consistent energy level.

Feldenkrais

The Feldenkrais method is an educational system that allows the body to move and function more efficiently and comfortably. Its goal is to re-educate the nervous system and improve motor ability. The system can accomplish much more, relieving pressure on joints and weak points, and allowing the body to heal repetitive strain injuries. Continued use of the method can relieve pain and lead to higher standards of achievement in sports, the martial arts, dancing and other physical disciplines.

Pupils are taught to become aware of their movements and to become aware of how they use their bodies, thus discovering possible areas of stress and strain. The goal of Feldenkrais is to take the individual from merely functioning, to functioning well, free of pain and restriction of movement. Feldenkrais himself stated that his goal was, “To make the impossible possible, the possible easy, and the easy, elegant.”

Origins

Moshe Feldenkrais (1904–1984) was a Russian born Israeli physicist and engineer who was also an active soccer player and judo master. He devised his system in response to his own recurring knee injury, which had restricted his movement and caused him great pain over a long period of time.


Feldenkrais believed that repeated muscle patterns cause the parts of the brain controlling those muscles to stay in a fixed pattern as well. He thought that the more the muscles are used, the more parts of the brain can be activated. He devised a method of re-educating the neuromuscular system and re-evaluating movement to increase efficiency and reduce stress, using his knowledge of mechanics and engineering, and applying some of his martial arts training.

Benefits

This method of re-educating the nervous system can be beneficial to a wide range of people, including athletes, children, the elderly, martial artists, those who are handicapped, people with special needs, and those suffering from degenerative diseases. It has also proved popular with artists, particularly musicians, a number of whom have used Feldenkrais to improve their performance.

The Feldenkrais Guild of North America (FGNA) states that over half of the those who turn to Feldenkrais practitioners are seeking relief from pain. Many people who have pain from an injury compensate by changing their movements to limit pain. Often these changed movements remain after the pain from the original injury is gone, and new pain may occur.

Feldenkrais helps students become aware of the changed movements and allows them to learn new movements that relieve their pain. Apart from the obvious physical benefits of more efficient movement and freedom from pain and restriction, Feldenkrais practitioners assert that there are other positive benefits for overall physical and mental health.

Feldenkrais can result in increased awareness, flexibility, and coordination, and better relaxation. Feldenkrais practitioners have also noted other benefits in their students, including improvements in awareness, flexibility, coordination, breathing, digestion, sleep, mood, mental alertness, energy, and range of motion, as well as reduced stress and hypertension, and fewer headaches and backaches.

Musicians and athletes can improve their performance in many ways when they learn to use their bodies more efficiently. Feldenkrais can also help injured athletes regain lost potential and free them from pain and restriction of movement.

There are numerous accounts of the remarkable results obtained when Feldenkrais is taught to handicapped children so that they can learn to function despite their limitations. Handicapped people can learn to make full use of whatever potential they have, and to have more confidence in their abilities. Practitioners who specialize in teaching Feldenkrais to those who have handicaps have in many cases allowed the patient to discover ways of performing tasks which were previously thought to be impossible for them.

The elderly, whose movements are often restricted by pain and stiffness, can learn to overcome these obstacles with Feldenkrais instruction. In some instances even severe cases of arthritis have been conquered. Theoretically, Feldenkrais can make possible renewed levels of energy and freedom from restriction.


Description

Feldenkrais is described a being a dual system, with two components: “Awareness Through Movement” and “Functional Integration.” The system aims to re-educate the body so that habitual movements that cause strain or pain can be relearned to improve efficiency and eliminate dangerous or painful action.

Feldenkrais helps to translate intention into action. In practice, an individual can learn to achieve his or her highest potential, while at the same time learning to avoid and eliminate stresses, strains, and the possibility of injury.

Functional integration

During this session, the patient wears comfortable clothing, and may sit, stand, walk, or lie on a low padded table. The practitioner helps the pupil by guiding him or her through a number of movements. The practitioner may use touch to communicate with the student, but touch is not used to correct any movements. The purpose of this session is to increase a student’s awareness of his or her own movement and become open to different possibilities for movement.

The instruction can be focused on a particular activity that the student does every day, or that causes him or her pain. The student can learn to alter habitual movements and re-educate the neuromuscular system. This type of session is particularly useful for those who suffer from limitations originating from misuse, stress, illness, or accident.

It can also help athletes and musicians perform to the best of their ability by increasing their possibilities for movement. It offers students the potential for improving their physical and mental performance in addition to heightening the sense of well-being.

Awareness through movement

Feldenkrais’s martial arts background can be clearly identified in many of the aspects of Awareness Through Movement (ATM). During group sessions, pupils are taught to become acutely aware of all their movements and to imagine them, so that they can improve the efficiency of their actions in their minds, and put them into practice. Pupils are encouraged to be disciplined about practicing their exercises, to achieve maximum benefit.

Awareness through movement is described as an exploratory, nonjudgmental process through which pupils are encouraged to observe and learn about themselves and their movements. The range of this therapy is wide, and there are thousands of different lessons designed to help specific areas.

Preparations

No preparation is necessary for the practice of Feldenkrais, and all are encouraged to seek help from this system. No condition is considered a preclusion to the benefits of Feldenkrais.

Precautions

As with any therapy or treatment, care should be taken to choose a qualified practitioner. Feldenkrais practitioners stress that the body must not be forced to do anything, and if any movement is painful, or even uncomfortable, it should be discontinued immediately and the patient should seek professional help.

Side effects

No known side effects are associated with the practice of Feldenkrais.

Research & general acceptance

Since Moshe Feldenkrais began to teach his method, it has gradually gained acceptance as an education system. Published research using the method can be found in U.S. and foreign publications.

Training & certification

Guild-accredited Feldenkrais training courses leading to certification for the practice or teaching of the method are available throughout the United States and in other countries. Guild-certified Feldenkrais practitioners undergo a four-year training course (800 hours) that includes studying numerous movements and becoming aware of the smallest details in movement. After two years of formal training, practitioners may become authorized. The FGNA can be contacted to find a certified Feldenkrais practitioner.