Category Archives: Integrative Medicine

8 Strategies for a Healing Self

A healthy immune system is essential for a healthy life. It defends against viral and bacterial incursions and equips us to resist future infectious or toxic exposures. A healthy body has adequate reserves of antibodies and sensitized white blood cells. Hopefully, these resources are not called upon too often.

body, mind, emotionsIn The Healing Self: A Revolutionary New Plan to Supercharge Your Immunity and Stay Well for Life, Drs. Deepak Chopra and Rudolph Tanzi provide eight strategies for maintaining a healthy immune system. They also call for an expanded definition of immunity that draws attention to the body-mind-emotion connection. They’re not alone.

The field of psychoneuroimmunology (PNI) studies how our mental and emotional states impact the immune system. For example, research demonstrates that protracted stress suppresses the immune response. Likewise, chronic conditions are worsened by stress, depression, and anxiety, and may be improved by positive feelings. As a case in point, physician, social activist, and comedian “Patch” Adams demonstrated that laughter promotes healing in clinical settings.

Not surprisingly, the strategies in Dr. Chopra and Tanzi’s book focus on establishing a healthy body, healthy mind, and healthy emotional life. It places responsibility squarely on the shoulders of the individual. You can’t pick and choose which strategies you apply if you want the best results. You can’t rely on medical doctors or prescription drugs to the work. Self-care demands conscious choice, day-in and day-out.

ONE: Get adequate rest. Adopt healthy sleep habits to ensure 7-8 hours of restorative sleep every night. Take time every day to be alone and quiet. Breathe deeply!

TWO: Pursue an anti-inflammation diet: Consider the Mediterranean Diet for its emphasis on whole organic produce (fruits and vegetables), legumes, whole grains, and cold water fish (e.g., salmon). Get plenty of fiber and eliminate excess sugar, salt, and fat. Get rid of stale foods.

THREE: Manage stress. Approach everyday challenges with a state of alertness while remaining centered. Be mindful of what you can fix, what you can tolerate, and what you should leave. Learn to bend. Take time to meditate or do yoga. Seek positive outlets. Spend time in nature. Cultivate a support network. (NOTE: The number and diversity of interpersonal networks promote a strong immune system!)

FOUR: Stimulate your mind. There’s no expiration date on our ability to generate new neurons and forge new neural networks. Knowledge builds synapses and adds to our memory warehouse. The bigger our mental reserves, the more time we’ll have in advanced age before naturally occurring losses become debilitating. So, take up challenging mental activities. Explore new interests. Solve interesting problems.

FIVE: Move. A sedentary lifestyle is a risk factor for disease and premature aging. Get ~150 minutes of moderate to intense aerobic training weekly with 2 or more weight training sessions. If working at a desk job, stand up and move around every hour. Use stairs. Spend time with physically active friends.

SIX: Establish health-promoting core beliefs. Beliefs turn into thoughts, words, and actions. Forwarding beliefs have the following characteristics: optimistic, flexible, tolerant, open to change, loving, kind, happiness-promoting, self-assuring, relationship-building. Use these beliefs to create a vision of your best life.

SEVEN: Minimize struggle. Adopt an allowing attitude. Approach situations without attachment or resistance. Seek harmony by setting the example, not controlling others. Act gracefully. Share responsibility. Accept life as a smooth, self-directed stream of events.

EIGHT: Evolve. Enjoy being a work-in-progress and set a goal to grow every day. Change your daily narrative for the better. Look for opportunities to be compassionate, generous, loving, and grateful. Catch negativity early. Get sticky emotions to move by walking, going outside, breathing, sighing. Resist the voice of fear. Develop a supportive inner dialog. Keep company with positive, optimistic, inspirational people.

Ayurveda: A Holistic Model of Health

“Ayurveda is not about adding years to your life, it’s about adding life to your years.”
– Deepak Chopra, MD

For thousands of years, medical practitioners in India have counseled their patients to make choices that bring forth well-being from the inside out. They’ve empowered people to take charge of their health through diet, lifestyle, seasonal and daily routines, herbal medicine, touch therapy, detoxification, energy work, and spiritual practice. Numerous Western physicians and health counsellors leverage this ancient wisdom in their practices.

balanced healthMichelle S. Fondin offers an introduction to Ayurvedic medicine in her book, The Wheel of Healing with Ayurveda: An Easy Guide to a Healthy Lifestyle. Her work centers on balance – i.e., a healthy integration of life purpose, body, spirit, emotions, memories, relationships, vocations, finances, and environment. If any one element is out of balance, all elements are out of balance.

Life Purpose: Our dharma (i.e., righteous duty or virtuous path) creates an inner drive that prompts us to live a full life. When living in harmony with our dharma, we feel a glowing sensation upon awakening and experience lightness in our bodies and live in harmony with the cosmos. We revel in the present moment doing what we’re meant to do while faithfully dispatching our duties and obligations. If we lack clarity on our purpose, we owe it to ourselves and others to launch the journey of discovery.

Physical Health: Ayurveda deems 95% of diseases preventable when individuals adhere to healthy diets, daily routines, and exercise programs. Eat freshly prepared, organic, locally grown produce and grains whenever possible. The fresher the ingredients, the more nutrients they offer. Eliminate processed foods, sugars, sweeteners, and unhealthy oils; minimize frozen and canned foods. Eat only when hungry in a calm and pleasant environment. Establish routines that allow for optimal rest and sleep. Combine 30 minutes of daily cardio exercise with strength and flexibility training.

Spiritual Health: Practice right action to facilitate a sense of wonder, connectedness, compassion, trust, surrender, gratitude, and flow. Establish a daily meditation practice to calm the mind, separate useful from useless thoughts, and promote a more peaceful and harmonious life. Meditation lowers blood pressure, normalizes heart rate, increases immune capacity, decreases stress hormones, and improves sleep.

Emotional Health: Toxic emotions give rise to diseased bodies. We must heal our emotional wounds to generate optimal health. Through a daily practice of meditation, we can learn to treat emotions like thoughts – a series of sensations that come and go. We recognize what we feel, take responsibility for our feelings, and choose what we do about them.

Healing the Past: Our experiences shape the people we become. We can choose the stories that we tell about our histories in such a way that they are empowering. Some of the questions that Ms. Fondin suggests we consider are:

  • What are these relationships (or situations) trying to teach me?
  • What do I need to learn about my patterns of behavior that I attract these individuals (or situations)?
  • What do I need to assert verbally or nonverbally to become stronger?
  • How do I step out of the victim role and into an empowered role?
  • Where am I “stuck,” and what do I need to do to get “un-stuck”?
    (Note: Doing energy work with the seven chakras can help.)

Relationship Health: Relationship starts with the self – with awareness, knowledge, love, and acceptance. As social beings, we are meant to be in relationship with others; we are not in balance without them. That being said, we need to focus on relationships that are mutually nourishing and minimize contact with those who carry negative energy.

Occupational Health: Do what you love, and love what you do. Re-write the narrative regarding work to make it more meaningful. If it does not reflect dharma (i.e., God-given purpose), then find ways to pursue dharma outside of paid employment.

Financial Health: Money problems create stress which releases stress hormones which manifests in health problems. Adjust your circumstances to live comfortably within your means, taking proper account of future needs. Establish a healthy relationship with money. (“You can have little money but feel rich, and an abundance and feel poor.”)

Environmental Health: Reduce your carbon footprint and live sustainably. Surround yourself with pleasing sights, smells, sounds, tastes, and tactile sensations.

Timeless Strategies for Creating Health

For the past quarter century, Dr. Deepak Chopra, MD has been one of the leading voices in alternative medicine. In addition to authoring numerous best-selling books, he offers professional training, coaching, retreats, and various products and services through the aegis of The Chopra Center.

For my latest foray into Dr. Chopra’s work, I read Creating Health: How To Wake Up the Body’s Intelligence. Its basic premise is that our bodies know what’s good for them. All we need do is cultivate the proper habits (and eliminate the wrong ones) to maximize our physical, mental, emotional, and spiritual well-being.

body, mind, heart, soulThe mind-body connection is a cornerstone of the alternative medicine movement. For every state of consciousness, there is a corresponding state of physiology. For example, happiness induces biochemical changes that usher in a host of beneficial effects on the body. By contrast, anger and hostility elevates heart rate and blood pressure, upsets the digestive track, brings on a cold sweat, and weakens immune function. Even the mere absence of a definitive life purpose can result in higher levels of fatigue.

Because our minds and bodies work together to create health, Dr. Chopra offers the following strategies to maximize well-being:

  1. Self-Awareness: That to which we pay attention grows. Focus on life-giving, other-centered goals. Maintain a serene inner emotional landscape that does not get pushed around by the crisis of the day. Let life be a partner in delivering on goals.
  2. Living in the Present: We cannot change the past nor control the future. In fact, if we fixate on something that we don’t want to happen, our attention may give it the power to happen. Rather, stay in the moment and allow the present to grow into its fullness.
  3. Ego Gratification: Find healthy ways to fulfill our basic human need for love, appreciation, praise, and meaning.
  4. Job Satisfaction: We all spend a large part of our lives at work. Those who find ways to grow and prosper – either in their paid employment or their off hours – tend to live longer, healthier lives. Mature individuals find creative solutions to make meaning of even routine work and direct their attention toward the positive aspects of their professional lives.
  5. Channeling the Unconscious Mind: Acquire good habits through repetition, guided by a positive frame of mind. The force of habit becomes a tidal wave on which the conscious mind surfs.
  6. Diet and Destiny: Respect the body’s intelligence by delivering the proper nutrients within a framework of gratitude. As Dr. Wayne Dyer says: “First, be a good animal.” Dr. Chopra promotes a predominantly vegetarian diet.
  7. Rhythms, Rest, and Activity: The body functions best when our cycles of activity and rest align with nature’s rhythms. Ideally, we’d rise with the sun and retire shortly after it sets. At a minimum, we should avoid exposure to stimuli prior to bedtime to allow for the onset of restful sleep.
  8. Having an Open Mind: Chopra tells us that intelligence is like water; it needs to keep flowing freely to stay pure.
  9. Wonder and Belief: All of life is open to adventure. Stay open to the possibilities and hold fast to a belief in what could yet be accomplished.
  10. The Way of Compassion: Express kindness to all living organisms. It restores and refreshes the giver as well as the receiver. Compassionate souls are among the healthiest and happiest people in the world.

“Once you feel that you are part of the whole, that you belong to the whole, and the world belongs to you, that very feeling makes you love, and that very love brings forth healing.”
– Swami Satchidananda

Dr. Chopra defines the “soul” as the thinker of thoughts which finds expression through the body and mind. Meditation can connect us to that ground of being. As he says:

“Meditation ushers in a silent self-awareness in which brain activity is fully coherent and effortlessly coordinated with the body to produce a flow of pure intelligence… It brings about the higher plane of consciousness and physiology. It coordinates body and mind to the utmost.”

A Brief Introduction to Integrative Medicine

“What drew me to the practice of medicine was the desire to touch hearts, to hold hands, to offer comfort amid suffering, to enable recovery when possible, and to alleviate loneliness and despair when cure wasn’t possible.”
– Dr. Lissa Rankin, MD

I heard Dr. Lissa Rankin, MD speak in July 2015 at the World Domination Summit here in Portland. She told an inspiring story about finding her calling as a healer. Twelve years of medical education landed her in a conventional OB/GYN medical practice for eight years. When she realized that she couldn’t practice the kind of medicine that she’d envisioned as a child, she said good-bye to 40 patients per day and 72-hour call shifts and entered the world of integrative medicine.

vitruvian manI’d never heard of that term, so I did a bit of research to learn more about it. Integrative medicine establishes a close working relationship between the patient and practitioner for purposes of treating the whole person – mind, body, spirit, and lifestyle. It pairs conventional medicine with complementary treatments to the extent that the latter is backed by science. It includes programs to help patients establish healthy behaviors, such as smart eating habits, regular exercise, restful sleep, and stress-relieving activities. It aims to address conditions with the least invasive treatment while setting strategies in motion to prevent illness and support optimal health.

At first blush, this field appears to address all of the issues raised in my prior post regarding conventional medicine. It suggests a proactive approach to wellness with openness to alternative medicine as well as plain old self-care. But I wondered about the scientific basis for this form of treatment. For that, I turned to Dr. Rankin’s New York Times bestselling book, Mind Over Medicine.

Dr. Rankin reminds readers that the prevailing standard for medical research has been double-blind studies in which one set of test subjects receives the designated treatment and another set receives a placebo. If those who receive the treatment outperform those who don’t, the treatment is deemed effective. Yet when a patient receives a placebo and believes it will work, that person’s brain scan will reveal increased activity in the pain-controlling regions and reduced activity in areas that receive pain signals. So who’s to say that the treatment wasn’t effective? The truth of the matter is: The body has an amazing capacity for self-care!

So what’s going on here scientifically?

First, a relatively new field called epigenetics has revealed that our genetic code is not as determinative as was once thought. Most of our genomes are far more responsive to the cell’s environment than they are to their underlying genetic code. If set in a stress-free context with healthy nutrients, predispositions for disease may never manifest in adverse health conditions. By contrast, if subjected to steady supply of unhealthy substances and/or chronic stress, bad things start to happen.

Second, our belief systems shape the cell’s environment. Positive belief and nurturing can stimulate the brain to release oxytocin, dopamine, endorphins, and other positive chemicals into the bloodstream. These substances create the good cellular environment that wards off disease and/or encourages healing. By contrast, a stress response inhibits self-repair. As such, Dr. Rankin notes that “there’s something powerful that gets set in motion when we believe we will get better and our physicians share our optimism.” In fact, when “sick cells” are removed from a bad environment and placed in a good one, they recover.

Third, complementary and alternate medicine has been shown to trigger relaxation and reduce stress in the body. The relaxation response induces positive hormonal changes and returns the body to its natural state of homeostasis, which can induce self-repair.

Finally, studies show that positive psychological energy (joy, happiness, optimism, hopefulness) combined with life satisfaction, companionship, and a sense of humor result in lower mortality rates and extended longevity. Happiness and health are inextricably linked.

So if you’re inclined to see a practitioner of integrative medicine, be prepared for an extensive intake interview that covers all aspects of your life. Such practitioners consider optimal health to encompass: healthy relationships, meaningful use of time, a fully expressed creative life, a healthy spiritual life, a healthy financial life, a healthy mental and emotional life, a healthy sex life, a healthy environment, and a healthy lifestyle that supports the body.

What’s Dr. Rankin’s prescription for good health?

  1. Believe you can heal yourself.
  2. Find healthcare providers who believe in you.
  3. Listen to your body and pay attention to your intuition.
  4. Diagnose the root cause of your illness. If repetitive stress is the trigger, ask what lies behind it.
  5. Write a prescription (a.k.a. lifestyle plan) for yourself.
  6. Surrender attachment to outcomes.

Seven Myths of Conventional Medicine

physiciansI am in awe of medical science and the dedicated individuals who work toward its advancement. My father narrowly escaped a fatal coronary incident with six-way bypass surgery just shy of his eightieth birthday. A highly skilled surgeon removed a peach-sized meningioma from a dear friend’s brain, saving his life and all of his mental faculties. I wouldn’t be alive but for the vaccinations and antibiotics that have protected me from serious illness and death. I am truly grateful.

Yet I also acknowledge a flip-side to our extraordinary medical achievements. We often fail to honor our miraculous bodies by making lifestyle choices that enable them to do their best work. We rely too heavily on technology to affect repair on our self-inflicted damage. We may even have an excess of faith in what our healthcare system will do for us. In their book Ultraprevention: The Six-Week Plan That Will Make You Healthy For Life, Dr. Mark Hyman, MD and Dr. Mark Luponis, MD rattle that faith by identifying seven common misconceptions about healthcare:

Myth #1: Your doctor knows best. Insurance carriers encourage physicians to identify symptoms, render diagnoses, and prescribe treatment very quickly. They don’t compensate physicians for time invested in exploring root causes. There are a range of preventative treatments that aren’t covered. And with specialization, many physicians simply focus on their areas of expertise rather than the whole person.

Myth #2: If you have a diagnosis, you know what’s wrong with you. Drs. Hyman and Liponis note that the same condition may have multiple causes; the same precipitating factor may create multiple conditions. It’s crucial to get to the root cause of the problem!

Myth #3: Drugs cure disease. Drugs often block natural biochemical and physiological processes. They have different effects on different people and may cause adverse reactions in combination with other drugs. Just because they’ve been tested and approved by the FDA doesn’t mean they’re safe.

Myth #4: Your genes determine your fate. As noted in last week’s post, our genotype provides the genetic blueprint for making proteins. The body’s needs combined with the cellular environment determine which of those blueprints gets used. We impact our cellular environment through our nutrition, habits, lifestyle, energy, and exposure to the five forces of illness. These forces include:

  • Malnutrition. Drs. Hyman and Luponis claim that 80% of Americans have “overconsumptive malnutrition” – i.e., they eat too many calories with too few nutrients. The digestive tract can’t absorb, process, and deliver the nutrients it gets effectively. Nutrient-starved cells don’t function well.
  • Impaired Metabolism. Metabolic dysfunction can result from insulin resistance (caused by excess sugar and processed foods in the diet), lack of nutrients, oxidative damage, poisoning (e.g., high mercury levels in certain kinds of fish), and gluten sensitivity.
  • Inflammation. Infection, allergies, oxidative stress, exposure to toxins, injury, trauma, and other factors activate the immune system and weaken the body’s natural defenses. These irritants need to be identified and addressed.
  • Impaired Detoxification. The body gets rid of materials that it does not use via sweat, urine, and feces, or through action of the bile duct. When these systems cease to function properly, undesirable elements accumulate in the bloodstream.
  • Oxidative Stress. Poor food choices can result in free radicals that cause damage to our cellular structures and tissues.

Myth #5: Getting older means aging. Drs. Hyman and Liponis concede that we have to work harder on self-care as we age, but note that the body has amazing restorative powers. We have the ability to grow new neurons and establish new neural connections as we age. We can use natural remedies (glucosamine, chondroitin) to mitigate wear-and-tear on our joints.

Myth #6: Fat is a four-letter word. Actually, we need a balance of mono- and polyunsaturated fats to maintain optimal cellular and general health. Fats aren’t bad; we simply need to consume good fats in moderation.

Myth #7: You can get all the vitamins you need from food. Actually, the more you eat, the more vitamins are required to process the food. Some vitamins may be in especially short supply. Diets rich in animal proteins have a calcium-depleting effect, requiring supplements to maintain healthy bones. Individuals who don’t get enough exposure to natural light need Vitamin D. Vegans must take Vitamin B12 supplements given the absence of meat in their diets. (Note: Check out https://www.consumerlab.com for information on the content and purity of supplements. Look for the USP mark on purchased products.)

Having dispelled the myths, Drs. Hyman and Liponis provide assurance that we’ve got far more control over their health than we may have imagined. When given proper nutrition, exercise, and sleep while avoiding toxic influences (e.g, , smoking, substance abuse, stress), our bodies have the ability to keep us healthy and ward off disease. To that end, the authors lay out a six-week program that consists of two weeks for removing unhealthy foods/habits, two weeks for repairing the digestive system, and two weeks for recharging the body. Their program sets the pattern for the rest of your life.

For a deeper dive on all the foregoing points and a detailed description of the six-week program, check out the book and start your journey to a healthier you!