5 Ways to reduce Arthritis Pain - without pain killers

Colder temperatures can mean aching joints for many people with arthritis. Here are 5 ways you can reduce that pain:

1. Drink Tea - Research has shown that green tea is rich in  polyphenols - compounds that suppress a key gene involved in arthritis inflammation. Black tea is made from the same leaves and may be as beneficial. Drink one or two cups of hot or cold tea daily.

2. Boost you C and D - Vitamin C is believed to slow the loss of cartilage due to osteoarthritis, while a diet low in vitamin D can actually speed the progression of osteoarthritis. In a recent high-profile study, doctors discovered that patients who ate a diet high in vitamin D (or who took supplements) reduced their arthritis by 75%. Another study of over 25,000 people concluded that a low intake of vitamin C may increase the risk of developing arthritis. Food's rich in vitamin C include strawberries, lemons and oranges, chili peppers, red bell peppers and papayas. If you prefer supplements, take supplements that provide 500-1000 mg of vitamin C, and 400 IUs of vitamin D.

3. Boswellia - Boswellia has been used for centuries to reduce inflammation and maintain healthy joints. Try 1,000mg of boswellia per day,  500 in the morning and 500 in the evening. And always, ask your doctor if you are on any prescription medications that may conflict with supplements.

4. Grapes -  Grape skin contains resveratrol, a natural compound known to act as a COX-2 inhibitor. Resveratrol both suppresses the COX-2 gene and deactivates the COX-2 enzyme, which produces inflammation at the site of the injury or pain. A study published in the Journal of Biological Chemistry confirmed that resveratrol acts as an antioxidant and COX-2 inhibitor. Eat one cup of white or red grapes daily. And yes, purple grape juice and wine contain resveratrol too.

5. Therapeutic Taping - Wrapping tape around a joint to realign, support, and take pressure off it has great benefits for arthritis sufferers. In an Australian study, 73% of patients with osteoarthritis experienced substantially reduced symptoms after just 3 weeks of therapeutic taping. Taping must be done properly to be effective. Consult with your physician, chiropractor, or physical therapist who can show you or a family member the proper technique.

Neck Pain Causes

As you read this, consider how you are holding your neck. Is it sitting on top of your frame, evenly balanced between the front and back of your body? Or is it positioned forward with your neck muscles keeping it from falling forward?


The neck must do a great deal of work. The muscles in the back of the neck bring the head backward. The muscles on each side of the neck bend the neck laterally and they also rotate the head and neck. The muscles in the front of the neck bring the head forward. The muscles between the shoulder blades support the weight of the head.


An average adult head weighs 10 to 15 pounds. Poor posture with improper positioning of your head can add pounds of weight strain to your neck. For example, leaning your head 45 degrees forward for extended periods of time will more than triple the weight burden to your neck, up to 49 pounds. Leaning 60 degrees forward will have you carrying the equivalent of a 60-pound bag of dog food at the back of your neck!

Then there’s texting, which happens to be a growing source of neck pain.
 
The average teen or adult spends up to four hours a day texting or looking down at their mobile devices. This habit of repeatedly looking down at your device reinforces the tendency of neck muscles to work hard in order to support an unhealthy posture. The trapezius and deltoids have to work overtime to hold your head in an upright position, as the smaller splenius muscles get strained.


This continuous forward tugging of the head impacts the natural curvature of your cervical spine and can cause stiff neck, difficulty in turning the head, pain when looking down and spasms. The weight of the head bearing down on the neck and the countless head movements we make every day may cause strain and inflammation that can constrict blood circulation and slow down healing, which in turn can put stress on ligaments that aggravate muscle strains. This harmful pattern explains why people suffer from chronic neck pain that may persist for decades.


You can still use your electronic devices, but your neck will thank you if you do so with awareness of your head tilt. Try holding your mobile device higher so your head doesn’t arc forward as much. Check your work station for appropriate ergonomics, ensuring that the height of your computer screen is more or less level with your eyes.


Simple neck stretches such as clasping your hands behind your back and looking over each shoulder toward your heel can bring relief to tight muscles and help relieve stress in the process.

And of course, regular massage from a professional can keep you happily texting and computing pain free.

Tom

Chinese Principle for Pain Free Living

Bu Tong Ze Tong, Tong Ze Bu Tong. This phrase, taken from the The Yellow Emperor's Classic of Medicine written around 200BC, translates literally as: “when open there is no pain, when there is pain, it is not open.”
This is one of the basic principles of my practice as a pain/massage therapist.  If we can allow the energy (qi) to take it’s natural course of healing, then it pushes against the blockages or stagnation until there’s enough energy pushing on it that it clears it out. Think of river with a dam in it. On one side of the dam, the river becomes a pool of stagnant and rotten smelling water, while the other side dries out, devoid of all life and energy. When the water is flowing, the river is healthy and self cleaning. It's the same with your body, flowing energy means healthy cells and tissue.

Body awareness is another of my guiding principles for living a pain life. In my Tai Chi and Qigong classes, I am constantly urging my students to take a moment to just breathe, and become aware of their bodies. People today are so focused on the destination, they forget to take care and be aware of the vehicle they travel in! Pain is just a signal from the body telling us it needs help.
Some people just live with the pain, saying it's just a part of old age, or results of an old sports injury. Some even seem to wear their pain like a badge of honor!

In time, the pain may lessen, and even disappear, but this doesn't necessarily mean the cause of the pain has been resolved. The human body is an amazing machine, and one of it's talents is to hide or mask pain, so that we can get through our day.  Many of my massage clients are surprised at the number of sore or painful spots I discover on their body. These are areas of blockage, places where the energy has stopped flowing. This creates a cascade effect in the body, blocking blood flow and qi, which in turn causes muscle and ligaments to not function, which creates pain and lack of mobility.

Today is a great day to start taking care of yourself. Move you body - take a class in Tai Chi, Qigong or Yoga. Eat with moderation, and only when you are hungry. Drink water and avoid soft drinks. And yes, whenever possible, get regular massages to stay in the flow!

Tom

Brown Rice is good for you!

Brown Rice is Good for the Body
Many of you know that I love Chinese food, I consider it my comfort food! And now most Chinese restaurants will give you two choices for the rice dish, white or brown.  I recommend the brown rice.
Rice has been a staple in the diet of many cultures for centuries and natural brown rice has been considered a magical healer since way back around 2800 B.C. It was believed to be nature's most perfect healing food because of its delicate, natural balance – offering an optimal yin/yang balance. The ancients viewed brown rice as a food of inner peace, tranquility and divine health. Early folk healers noted the calming serenity brown rice promoted and viewed it as a gift from the gods. What the ancients knew instinctively has largely been confirmed through analysis.

Natural brown rice protein contains eight (out of a total of eleven) essential amino acids, is a valuable source of the B-complex vitamins, plus minerals like manganese, selenium, magnesium, phosphorous, copper, zinc and more. Natural brown rice is an abundant source of many of the elements required for better health and wellness. Vitamins and minerals found in rice promote youthful vitality, soothe the nerves, nourish the hormonal system, enrich the bloodstream, help to heal wounds, assist in regulating blood pressure, work to establish a normal heartbeat and maintain a healthy internal water balance.

It's no wonder the ancients considered natural brown rice to be a food of divine health and longevity. Easy to process internally and fully digested in about one hour – natural brown rice is an ideal food for anyone seeking a rapid and healthy assimilation. It's low in fat, sodium and cholesterol too, making it a wise choice for anyone seeking better overall health, or trying to manage their weight. While the folk healers believed the positive effects of natural brown rice consumption included the restoration of inner peace and tranquility along with youthful vitality – they probably didn't know why. As it turns out, rice is a primary source of meatless protein. When this protein is metabolized into health-inducing amino acids, a total internal rejuvenation occurs.

It's wise to add more rice to your diet, but you need to be aware that although there are natural nutrients in all long grain rice types – not all forms are equally beneficial. The kind of rice I'm referring to is whole grain, brown and organically grown. White rice is completely different and far-less beneficial to your overall health and well-being. Sure it tastes fine and cooks much faster than brown, but white rice has been overly-processed, causing it to lose much of its nutritional value.

Save your Vision with Vitamin C

 Vitamin C may help you see better, according to a new study that found people with high vitamin C intakes had a decreased risk for cataracts. Cataracts, a clouding of the eye’s lens that can occur during aging, are the leading cause of blindness around the world. Researchers of the study, which was published in the journal Ophthalmology, looked at data from 2,054 female twins, ages 50 to 83, who participated in the TwinsUK cohort study. Participants completed food frequency questionnaires about their vitamin C intake (from foods and supplements), and about their intake of other nutrients. Researchers used digital imaging to examine the participants’ eyes for cataracts at the beginning of the study. Then, around ten years later, researchers followed up with 324 of the twins to examine for cataracts again. Researchers also tested the participants for a genetic predisposition for cataracts to understand which factors contributed to the development of cataracts. At the end of the study, the researchers found that:

• At around age 60, participants who had high dietary vitamin C intakes had a 19% reduced risk for cataracts, and ten years later they had a 33% reduced risk, compared with those who had low dietary vitamin C intakes.
• Over the ten year follow-up period, genetic factors accounted for 35% of cataract formation, while environmental factors (such as diet) accounted for the remaining 65%.

While more clinical research is needed to confirm the findings, this is the first study that shows environmental factors may play a larger role in cataract formation than hereditary factors. The evidence also suggests that eating a diet rich in vitamin C may help you keep your eyes healthy. If you want to boost your vitamin C intake, citrus fruits are a great place to start. But if you’re in the mood for something a little less sweet: broccoli, yellow peppers, Brussels sprouts, parsley, and kale are also vitamin C superstars.

Source: Ophthalmology

More Year of the Rooster predictions

2017 Year of the Rooster Predictions
-a Taoist Perspective 
by my teacher Master Zhongxian Wu



This Spring Ushers in DingYou 丁酉 - Fire Rooster
From a cosmological perspective, the DingYou year will be an uneasy and challenging year on many levels, with much of the world experiencing unseasonal climate conditions.
Given the stormy global political landscape lately, I am sure that this news comes as no big surprise. 
The current state of affairs has helped me broaden my understanding of the Daoist concept of Tian Ren He Yi (天人合一) , the union of human beings and Nature. Perhaps the ways of humans and nature are mirrors of each other more than we care to believe?

Conflicts between Fire and Metal
There are inherent conflicts between Ding (Fire) and You (Metal) that will lead many of us to experience heart-break and grief this year.
In your clinical practice, expect to see more people suffering from liver, heart, lung, and/or GI problems.

In the early spring this year, we will not experience many warm days. Instead,  Cold and Damp energies will dominate until approximately March 20th, 2017.
These energies will prove difficult for those who have a weak digestive tract, weak lung function and/or edema.

Late Spring - Fire Energy Takes Over

After March 20th, Fire energy will suddenly take charge. Temperatures will jump high very quickly. This sudden  change in temperature may cause big climate disasters affecting humans, other animals, and many forms of plant life.
In addition, a beastly strain of influenza may appear during the time period of March 20 - May 20.  

Protecting Yourself

To protect yourself this spring season, please be sure to cultivate your Yang Qi and eat healthy! Place special focus on eating cooked, warming foods - even simple rice porridge daily will be good for you.

2017 - Year of the Fire Rooster!

Happy Chinese New Year, every one! I know for many of you, last year ranged between crazy or just plain awful! 2016 was a Monkey year, and monkeys bring chaos.
Thankfully, Saturday, Jan. 28 starts the year of the Rooster. Here's what to expect:

2017 Year of the Fire Rooster

The Chinese Red Fire Rooster Year extends from January 28th 2017 to February 15th 2018.

This Rooster Year is ruled by the fire element and it is a Yin year. The fiery temperament of the Rooster is expected to infuse more enthusiasm and energy into all activities, increasing hopes for better prospects for everyone. This is also the year to work hard and persevere in order to achieve your desired goals.

Family/Relationships
:
The tenth Chinese zodiac sign, the Rooster, gives 2017 the characteristics of ambition, pride, the desire to be admired, punctuality, courage, passion and a well-developed disposition for love and seduction. In regard to love, the desire to overwhelm loved ones and to be overwhelmed by them will be strong. 2017 also promises to be a good year for singles wishing to get married as the year ushers in an abundance of romantic opportunities. As the Rooster is considered a very fertile bird, it augurs that there will be good chance for that anticipated addition to a family.  Socially, the circle of friends for many will expand; however, family interests should always take precedence!

Business:
The year of the Rooster 2017 bodes well for everyone. It promises happiness, color and drama, but this has to be balanced with good old fashioned common sense and tried and true values. Roosters are also communal birds and the year of the Rooster 2017 predictions promises to be a lucky one for joint ventures. Professional relationships too will turn out to be fruitful. Do not complicate things by over thinking and analyzing too much.
On the whole it’s a favorable time for signing as many business contracts as possible and forming new partnerships. Keep in mind however that the Rooster tends to be overconfident and is prone to come up with nonsensical plans. While the colorful Rooster brings bright and happy days, he also dissipates energy. Disappointments and conflicts will arise unless one refrains from making speculative ventures; resist going off on wild goose chases or get rich quick schemes and instead, stick to practical and well-proven paths. Despite all the fuss and flap we can expect prudence to be the key in economic matters as the Rooster is a good money manager.
Regarding employment, many will be striving for higher goals. The Year of the Rooster will be a year that will result in a flawless job no matter what it takes to achieve it. It will be a year when it is truly better to do less, but do it perfectly. This is also the year we may have to expend maximum effort for minimum gain. Caution is warranted. Do not aim too high or you are liable to get shot down. Try not to fuss too much. Details may not require looking into so long as you are mindful of the whole picture.

Politics/Economy:
On the plus side, like the brave and chivalrous Rooster, many will triumph over difficulties and adversities. Nevertheless one needs to be flexible or risk missing out on new ideas and new life strategies. The year of the Rooster teaches the lessons of order, scrutiny and strategic planning. One way is to achieve psychological advantage over an adversary and use force only as a last resort. Everything will be precariously balanced in the Rooster’s year, as his dramatic personality can set off all kinds of petty disputes. All the same, 2017 will be the year where diplomacy wins!
However, in 2017, we need to brace ourselves for a period of immense changes. Fire destroys Metal, and this destructive relationship means challenges double during the year. Yet, the Fire Rooster shines like a bright star in the dark sky, bringing hope and transformation to those who know how to act harmoniously around prevailing circumstances.
Controversy abounds in a Rooster year, and in an entertaining way. In a Rooster year, we will hear more cutting criticisms of those in the public life and some feathers might be ruffled as pride is dented.  Nevertheless, all will benefit from these rude awakenings.

The motto for the year of the Rooster 2017 should be– Keep It Simple and don’t take offense at the slightest provocation. Remember, good values never go out of style, no matter how difficult it may seem to apply them.

Fashion:
The Rooster is proud of his appearance. In the Year of the Rooster 2017 invest in some really nice wardrobe items to make the best impression and be very well groomed in public. As the element for 2017 is red, do not use red in your clothes and accessories. Red colored stones like ruby, garnet and pink topaz too are better to be avoided. Instead, use colors that will complement the red and fire element. Earth colored items like brown or yellow are most suitable for all the 12 Chinese zodiac signs in 2017.

Medical:
Medical advances are likely, old drugs and medicines will be rejected in favor of improved alternatives. Herbs, vitamins and yoga practices, consumption of health foods as well as the rejection of smoking and alcohol abuse continues to be a preference for more and more people.

Society/Social trends:
This year of the Rooster can bring a few wild goose chases that don’t quite work out. Independence and equality will characterize relationships. Theatrical presentations, books and movies will honor the classics. Old stories are retold and appreciated. Too much eccentricity and originality is suspect.

The World:
The Year of the Rooster is symbolized by two elements: Yin fire sitting on top of metal. This is a strong clash of elements as fire defeats metal and creates a very destructive energy.  With such conflicting elements this usually means much disharmony and conflicts, wars and serious disasters, especially those involving water throughout the world.
Politically therefore, the Year of the Rooster 2017 it is a year when most nations will adhere to hard-line policies. Governments around the world will be flexing muscles and making threats but probably not following through unless faced with no other solution.
Most nations will be most concerned with protecting the homeland and, unfortunately, it will be a year when most leaders and countrymen will take offense over the smallest thing.
Canada is heading into a difficult time as the economy tightens and funds dwindle. This is truly a time to join forces with others to ease the stress.
The Year of the Rooster 2017 is a year when the U.S. must not underestimate its opponents.
The United Kingdom will continue to side with the U.S. They will find this a rather exhausting and perilous year on the home front.

There are also real possibilities of disasters relating to water, earthquakes and natural disasters and the middle-east and Asian countries possibly including China will probably be the worst hit. The financial markets will probably grow in the first half of the year but the forecast from September onwards is not as good and you should think carefully in 2017 before making investments.

Healthy Start to the New Year

Happy 2017 everyone!
As we start the new year, many people set resolutions to improve their health. This week I am going to talk about vitamin supplements.

First, how much do you really need?
The reality is most people don’t actually know how much of each nutrient they need. Here are Harvard Health’s recommended levels of daily intake for several important nutrients.

• Calcium: 1,000–1,200 mg, don’t go over 2,000 mg
• Folate: 400 mcg, don’t go over 1,000 mg
• Iron: 8 mg, don’t go over 45 mg
• Vitamin A: 700 mcg, don’t go over 3,000 mcg
• Vitamin B6: 1.5 mg, don’t go over 100 mg
• Vitamin B12: 2.4 mcg, upper limit has not been established
• Vitamin C: 75 mg, don’t go over 2,000 mg
• Vitamin D: 600-800 IU, don’t go over 4,000 IU
• Vitamin E: 15 mg, don’t go over 1,000 mg
  

   

  The best way to get your nutrients is from food.We all need a variety of nutrients daily to stay healthy. That includes calcium and vitamin D to protect bones, folic acid for the production and maintenance of new cells and vitamin A for healthy immune system and vision. However, where we get these nutrients from is important. And the best way is from food — not supplements, says Dr. JoAnn Manson, chief of preventive medicine at Brigham and Women’s Hospital and professor of medicine at Harvard Medical School.

  • Calcium: dairy, tofu and fortified orange juice
  • Folic acid: spinach, lentils and beef liver
  • Iron: Oysters, chicken liver and turkey
  • Omega-3: salmon, sardines and flaxseed
  • Essential fatty acids: walnuts and soybeans
  • Vitamin A: Sweet potatoes, spinach, cantaloupes, tomatoes and carrots
  • Vitamin B: Chickpeas, salmon and chicken breast
  • Vitamin B12: Clams, beef liver and trout
  • Vitamin D: Salmon, tuna and fortified milk, including fortified non-dairy milk
  • Vitamin E: Almonds, wheat germ oil, sunflower seeds and peanut butter
     

  Of course, it's best to choose organic and non GMO foods when possible. Luckily, there are more and more stores stocking up on this food, which is driving prices down. 
  
  Always check with your physician or health practitioner before making changes to your diet or exercise plans. It's always best to ease into change, rather than crash into a new routine. Start slowly, make substitutions with your existing meal plans. It has taken you a long time to create the body and health you have now - it won't change overnight! 
  
  Here's to a great New Year!
  
  Tom