From the annals of Acupuncture is Effective

This is a video about a scientific review done by Duke University in 2009.  Scientific reviews take a lot of different studies on the same topic and systematically compare them, pulling the data together when possible to get larger sample sizes, and therefore a better understanding of the overall outcome.  This review pulled together 31 different studies using acupuncture to treat various types of headaches.  Watch here to learn more:

Known Cancer-Causing Agents: Styrene and Formaldehyde

The Department of Health and Human Services just released a new report adding to the current list of known cancer-causing substances.  Styrene and formaldehyde both made the list along with glass wool fibers and 5 other substances.

The report states that the people most at risk from exposure to styrene are:

  • Workers who fabricate boats, car and truck parts, tanks, and bath tubs and shower stalls with glass fiber-reinforced polyester composite plastics, may breathe in high levels of styrene in the workplace, or may absorb it through the skin.

  • People breathing indoor air that has styrene vapors from building materials, photocopiers, tobacco smoke, and other products.

  • Smokers are exposed to styrene because it occurs in cigarette smoke.

Styrene may also leach from polystyrene containers used for food products, but the study states that these levels of styrene are very low.  I've highlighted building materials and photocopiers here because many people work in buildings where the climate is controlled and the windows don't open.  It's important to be aware that if you're working in a climate-controlled building that has been built or re-modeled recently, or if you're spending a lot of time around a photocopier, then you may be at greater risk.  Try to get outside on your lunch break for some fresh air.

The report outlines similar concerns about formaldehyde.  People with high exposure risk to formaldehyde include:

  • manufacturers of formaldehyde and formaldehyde-based resins, woodworking, and furniture making.

  • Morticians and laboratory workers

  • People exposed to tobacco smoke, automobile and other combustion sources, such as wood stoves, incinerators, refineries, forest fires, and fumes released from new construction or home-finishing products

  • People using or working with consumer goods, including some hair smoothing and straightening products used in salons, cleaning agents, glues, and adhesives

So again, if you're working in a place where there are a lot of fumes, whether it's a factory, a workshop, or a beauty salon, make sure to get as much fresh air as you can during your breaks and off-hours.  What a good excuse to take a walk after lunch!

You are what's eating what you eat

Did you know that there are billions of tiny organisms living in your small and large intestines, and that some actually help your body digest and use the nutrients in food?   If you've ever heard people talk about eating yogurt or taking pro-biotics, they're trying to populate their gut with the 'good' kind of bacteria in an effort to keep other less desirable organisms (like yeast) at bay

.One recent study on intestinal bacteria found that we can basically be divided into three distinct types of bacterial makeup - kind of like blood types.  Just like you might have O- or AB+ blood, the composition of your gut flora will likely match one of three types, or enterotypes as the researchers call them.  This research is still somewhat limited but in the future may lead explanations as to why some people have certain cravings more than others, like a sweet-tooth for example, or why different people respond to certain foods or drugs differently.

New research is also shedding light on another function of these intestinal bacteria.  A recent article in Scientific American reported on a study that shows that the bacteria in the digestive tracts of mice actually influences their brain development and mood.  Mice with less intestinal flora were found to have less anxiety and higher levels of neurotransmitters like dopamine and seratonin.

It remains to be seen what either of these studies mean for humans, but the fact that these bacteria are an important part of our body ecology is clear.  Imbalances of these bacteria can be part of the cause of many conditions, ranging from eczema to allergies to irritable bowel disease.

So how do you keep a healthy balance of intestinal flora? Imbalances are most often caused by use of antibiotics, stress, and poor diet, especially a diet high in sugar and sulfites and low in fiber.  If you do have to take antibiotics for an infection, or if you're going through a particularly stressful period, try to supplement with yogurt or pro-biotic supplements, and stick to a diet low in sugar and high in fibrous vegetables to promote the return of healthy flora.

Nutrition Basics

"Eat this fat, don't eat that fat."  "Eggs are high in cholesterol -- but they're a good source of protein."  "Alcohol is bad, but red wine can be good for you."  If you're new to healthy eating, it can be easy to feel overwhelmed with all the information that's out there about nutrition.

If you're interested in moving towards a healthier diet, forget about the details for a minute and start with the basics.  Here are a few general tips to keep in mind:

Cook at home more often

We all love to go out for a good meal, and with our busy lives, it can be hard to cook at home all the time.  However, between the large portion sizes and the amount of oil, butter and salt that is used in restaurant food, eating at home the majority of the time is a major step you can take towards healthier eating, and a healthier wallet!  With a little planning, it doesn't have to take up a lot of time.

If you are someone who really goes out to eat a lot, here's a great book we've found that shows you how to cook meals that are similar to restaurant meals, but for less calories and saturated fat. The Cook This! Not That! series uses easy-to-find ingredients to help you cook at home more often, instead of going out to restaurants.

Eat more beans, vegetables, fruits, and whole grains

Eating more beans, vegetables, fruits, and whole grains will automatically make your diet healthier.  Besides containing necessary vitamins and minerals that our bodies need to function, beans, vegetables, fruits, and whole grain foods are full of fiber.  Fiber is important for our health in so many ways, and most Americans are not getting close to enough fiber in their diets.  For more information on fiber and your health, click here.  By focusing on getting more of these four types foods everyday, you take a huge step towards better nutrition.

Some examples of whole grains are millet, quinoa, brown rice, and barley.  Ideally, they should be soaked for at least a few hours before you cook them, as soaking grains makes them easier to digest.  Whole wheat is ok as a bread choice, but wheat contains a lot of gluten which contributes to dampness in the body (see below).  Many people are very sensitive to wheat and do not realize it, so we suggest limiting your wheat intake, even whole wheat.  Sprouted wheat breads seem to be a better choice, and now there are many options for gluten-free bread or breads made from other grains, such as spelt.

Avoid the Four Damps

Dampness is a term in Chinese Medicine that many people who have gone to an acupuncturist have heard about.  To understand the concept of dampness, think of a musty, moldy basement.  Think of cholesterol-lined arteries.  Think of your sinuses when they're clogged.  Gross!  But we need these images because these foods taste sooo goooood. The Typical American Diet is replete with these four damp-producing foods:

  • Sugar - damp itself, and also feeds dampness-producing yeast and bacteria - this includes alcohol!

  • Dairy - damp/phlegm-producing yumminess

  • Fried foods - and too many saturated fats in general

  • Processed wheat flour products - remember elementary school science, when you made glue out of flour and water? Now think of your intestines.

In TCM practice, dampness is one of the most difficult pathogens to get rid of, so changing your diet to consume less damp-producing foods is a great step towards health. We are not suggesting that you never ever eat any of these foods, but we are suggesting that you seriously limit your intake.  How long would it take that musty basement to dry out after a flood?  Depending on your body, if you're eating enough vegetables, beans, whole grains, and fruits, a little damp once in a while isn't necessarily the end of the world.

Journal about your food for a week

An important first step when trying to move towards a healthier diet is to really look at what you are actually eating now and how it is affecting you.  How do you feel after you eat pancakes?  I personally get really sleepy, so now I know that if I have pancakes, I have to be prepared for a nap later.  It's not that I never eat pancakes, but now I know what to expect if I do.   Are you actually getting a healthy amount of fiber?  I thought I was until I realized that an apple only has 3 grams of fiber!  What are the emotions that pull you to eat those damp foods, or to keep eating after you're full?   Keeping a journal is not about writing down every calorie you eat or drink, but about keeping track of your moods, cravings, and other changes in bodily functions at the same time as the foods you're eating to get a sense of how different foods are affecting your body.

Tendonitis: Cortisone vs. Platelet-Rich Plasma

Tendonitis of the elbow, often called "Tennis elbow" is often not an inflammation, as the suffix "itis" leads us to believe, but a degeneration of the tendon fibers from over-use.  For this reason, doctors are now using the term "tendonopathy"  to denote a problem with the tendon.

Cortisone shots are commonly used to treat tendonitis, but may hinder long-term recovery from injury.  A NYT article a few weeks ago cited a large-scale review in the Lancet that showed, while cortisone shots relieved tendonopathy pain in the short-term, there are often significantly slower rates of healing in the long-term.  Cortisone shots may simply mask the pain and hinder the body's natural healing process, making it easier to re-injure yourself in the long run.

There is another technique, fairly new in western medicine, called Platelet-Rich Plasma injections (PRP).  In preparation for PRP injections, doctors take blood from the patient and separate out the platelets from the red blood cells (RBC).  Blood is normally composed of about 93% RBC and 6% platelets, but with PRP injections, the blood has been reconstituted to have 94% platelets and 5% RBC.  The idea behind these injections is that platelets are responsible for healing the tissue by promoting hemostasis, construction of new connective tissue, and the repair of blood vessels in the area.  They release proteins responsible for attracting macrophages and other cells that promote removal of dead tissue and encourage tissue regeneration and healing (Sampson, et al).  Tendons do not generally receive significant blood flow.  By injecting platelet-rich blood, they are nourishing the tendon more than it would be nourished by the body normally.  It would seem that these PRP injections are a better alternative to troublesome cortisone shots for tendon injuries.

TCM Connection:

In a TCM sense, these types of injuries often result from a yin deficiency not nourishing the muscles or tendons, leaving them less supple and easier to tear. This therapy is injecting a highly Yin substance into the area of injury to facilitate healing.   Although it is in line with TCM philosophy on a local level, systemically the patient may continue to be yin deficient and may have more injuries as a result.  A Chinese medical doctor would treat the person constitutionally as well as locally to bring the body into balance and prevent further injuries.

Sampson, Steven, Michael Gerhardt, and Bert Mandelbaum. Platelet rich plasma injection grafts for musculoskeletal injuries: a review.  Curr Rev Musculoskelet Med. 2008 December; 1(3-4): 165–174.  Published online 2008 July 16. doi: 10.1007/s12178-008-9032-5.