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BOOST YOUR IMMUNE SYSTEM THROUGH EXERCISE

Published March 12th, 2020 by Ana Lopez

Taking care of yourself starts from prevention, there are many things you can do to improve you overall health, at Om'echaye we believe that the 360 experience is meant not only to make you happy, but also to make you healthier. If you’re over age 65, here’s what you can do to strengthen your immune system and prevent the flu and its complications.

DANCE: Believe it or not there are 4 ways dancing will help you build a strong immune system:  

  1. It fights disease: Most people know about the physical benefits of dance. However, fewer are aware of how it can support the immune system’s ability to fight off germs. The benefits of exercise start to accumulate once physical activity becomes a routine habit. Studies show moderate to vigorous exercise reduces the risk of upper respiratory tract infections, including the common cold. Regular dance sessions have also been shown to lower blood fat and bad cholesterol and improve cardiovascular health.
  2. Anti-ageing benefits: Did you know dancing has been described as the kale exercise? A 2017 Frontiers in Human Neuroscience report looked at brain scans of elderly dancers and found it improved balance and brain structure. The study concluded dancing as a promising candidate in counteracting age-related decline in physical and mental abilities. Dance has been shown to slow down the physical and psychological signs of ageing, such as reducing the uncomfortable effects of menopause to improve gait in the eldery.
  3.  Lowers stress and depression: A study published in 2013 concluded dance reduces symptoms of depression and lifts the spirits. This correlates to an increase in serotonin and endorphins and decreased cortisol (stress hormone) levels. “You appear to get a much bigger release of endorphins when you dance than during other forms of exercise; it also connects with the emotional centers in the brain,” according to dance psychologist Dr.Peter Lovatt.
  4.  Improves cognitive function: Dance has been proven to have many positive effects on cognitive function. Researchers have shown that dance can work wonders for your brain, especially for the elderly. A 2011 study highlights the ability of dance to improve verbal fluency, delayed recall, and recognition memory function. Dancing has also been shown lower one's risk of dementia to by up to 76%.
    Did someone said zumba?

EAT HEALTHY:

Eating a healthy, nutrient-rich diet is another way to boost your immune system so that it can fight off viruses. This includes eating a diet rich in fruits and vegetables, which contain vitamins and antioxidants to promote good health.

You should also reduce your intake of sugar, fat, and processed foods, and choose lean meats. If you feel that you’re not getting enough vitamins and nutrients from your diet alone, ask your doctor if they recommend taking a multivitamin or herbal supplement.

GET ACTIVE: 

If dancing is not your thing, you can start with cardio and weight workout. Even when strenuous physical activity can become harder with age, that doesn’t mean you should stop moving completely. Regular physical activity can strengthen your immune system and help your body fight off infections and viruses.

Aim for at least 30 minutes of physical activity for three days a week. This can include walking, biking, yoga, swimming, or other low impact workouts.

Exercise increases blood circulation and has an anti-inflammatory effect on the body.

BE IN CONTROL OF YOUR THOUGHTS AND EMOTIONS:

Chronic stress can affect your immune system, decreasing its effectiveness. When under stress, the body increases the production of cortisol. This is a hormone that helps the body deal with stressful situations. It also limits bodily functions that aren’t essential in a fight-or-flight situation. Meditating, being grateful and taking a moment for feel and hear yourself can relief some of this negative feelings, If you don't know where to start, come for meditation and sound healing class and let our certified meditation instructor guide you through it.

 As many longtime yogis can attest, asana practice provides a gentle, natural means of supporting the immune system on a day-to-day basis—, no matter how hectic your schedule might be. Yoga helps lower stress hormones that compromise the immune system, while also conditioning the lungs and respiratory tract, stimulating the lymphatic system to oust toxins from the body, and bringing oxygenated blood to the various organs to ensure their optimal function. "Yoga is unlike other forms of exercise that focus only on certain parts of the body," says Kathleen Fry, M.D., president of the American Holistic Medicine Association in Scottsdale, Arizona. "Yoga works on everything."

SOURCES:

www.Healthline.com

www.syndneydancecompany.com

www.yogajourney.com

Using olive oil instead of these foods could add years to the life of your heart, study says

Published March 9th, 2020 by Ana Lopez

The health benefits of the Mediterranean diet are renowned: Lots and lots of veggies, fruit, fish and olive oil have been shown to strengthen bones, improve brain health and reduce the risk for some cancers, diabetes, high cholesterol, heart disease and stroke.

People living around the Mediterranean Sea are well-versed in the daily use of olive oil.

Residents of the United States? Not so much. They mostly choose to cook with butter, margarine and soybean or canola oil.

Now a new study of Americans shows that replacing a mere five grams of margarine, butter or mayonnaise with the same amount of olive oil was associated with up to a 7% lower risk of coronary artery disease.

To put that into context, five grams is about a half pat of butter or margarine and one teaspoon of mayonnaise or fatty dairy products.

Even better, people who used even higher olive oil intake -- more than seven grams, or 1/2 tablespoon a day -- had a 15% lower risk of any kind of cardiovascular disease and a 21% lower risk of coronary artery disease. It didn't appear to have an impact on stroke risk, however.

The preliminary research was presented Wednesday at the American Heart Association's Prevention, Lifestyle and Cardiometabolic Health Scientific Sessions 2020.

Replace, don't add

"Don't just add olive oil to your regular diet. Substitution is what's important here," said study author Dr. Frank Hu, who chairs the department of nutrition at Harvard T.H. Chan School of Public Health.

"The main thing is to replace unhealthy fats with olive oil and that can improve cholesterol, reduce inflammatory biomarkers and improve cardiovascular health," he said.

The results echoed a 2013 study of over 7,000 people, one of the largest ever done. It found people who followed a Mediterranean diet supplemented with extra virgin olive oil for five years had a 30% lower risk of heart attack or stroke.

They also showed a slower rate of cognitive decline and were better able to control their weight. That's encouraging, considering the high calorie count of olive oil -- about 120 calories in each tablespoon.

Cooking with olive oil

Rumors that the "smoke point" or burning point of olive oil would release harmful compounds were squashed by a 2018 Australian study, which found that EVOO -- extra virgin olive oil -- was actually more chemically stable at high temperatures than other common cooking oils.

Extra virgin olive oil (but not regular olive oil) produced the lowest levels of trans fats and other potentially harmful byproducts when heated to temperatures even higher than those commonly used for sauteing, deep-frying and baking. Coconut oil took second place.

Canola oil, an American favorite, was the most unstable, creating over twice as many harmful compounds than extra virgin olive oil and well above the "limits permitted for human consumption," the study found.

Of course there are many ways to enjoy olive oil -- whether it's extra virgin or not -- other than just in a frying pan. Olive oil is perfectly suited for "emulsifying" two ingredients together -- mayonnaise is one example. Salad dressings and vinaigrettes made with olive oil are another. Pesto is made with olive oil. And roasting vegetables, salmon and other foods with a sprinkle of olive oil brings out the flavors, say experts.

"We're talking about moderate changes in eating behaviors," Hu said. "Instead of using butter for your bread, dip it in olive oil. Instead of using a store-bought salad dressing, use olive oil and vinegar instead.

"These small changes can have significant health benefits in the long run."

Source: CNN 

Author:  Sandee LaMotte

Comprensión de la Tridosha

Published March 3rd, 2020 by Ana Lopez

De acuerdo con la Ayurveda, el primer requisito para la autocuracion y curacion de otros es la comprension de las tres dosha. El concepto de vata, pitta y kapha es unico en la Ayurveda y tiene el poder de revolucionar los sistemas curativos de Occidente. Sin embargo, el concepto de estos tres principios y las palabras sanscritas vata, pitta y kapha son dificiles de traducir a terminos occidentales.

Vata es el principio del movimiento. Lo que se mueve se llama vata y por ellos puede traducirsco como el principio corporeo del aire. Pero el elemento aire de la atmosfera no es el mismo que el del cuerpo. El aire corporeo o vata se caracteriza por la energia sutil que gobierna el movimiento biologico. Este principio de movimiento biologico engendra todos los cambios sutilels en el metabolismo. Vata esta formado por los elementos eter y aire. Vata gobierna la respiracion, el parpadeo, el movimiento de los musculos y tejudos, las pulsaciones del corazon, toda expansion y contraccion, los movimientos del citoplasma y las membranas celulares, y el movimiento de los simples impulsos nerviosos. Vata tambien gobierna los sentimientos tales como nerviosismo, miedo, ansiedad, los dolores, temblores y espasmos. Vata se asienta en el intestino grueso, la cavidad pelvica, los huesos, la piel, los oios y los  muslos. Si el cuerpo desarrolla vata en exceso, se acumulara en estas areas.

Pitta se traduce como fuego, aunque el termino literalmente no tenga ese significado. El fuego de una vela o chimenea se puede ver, pero el calor-energia del cuerpo, la pitta dosha, que se manifiesta como metabolsimo, no es visible. Pitta gobierna la digestion, la absorcion, la asimilacion, la nutricion, el metabolismo, la temperatura del cuerpo, el color de la piel, el lustre de los ojos: tambien la inteligencia y el entendimiento. Psicologicamente pitta despierta furia, ira, odio y celos. Los lugares de pitta son el intestino delgado, las glandulas sudoriparas, el estomago, la sangre, el tejudo adiposo, los ojos y la piel. Pitta se forma por los elementos fuego y agua.

La traduccion de kapha es agua biolgoica. En principio se forma por dos elementos: agua y tierra. Kapha consolida las sustancias del cuerpo generando los elementos para su estructura fisica. Este dosha mantiene la resistencia del cuerpo. El agua es el constituyente principal de kapha y el responsable de la fuerza biologica y la resistencia natural de los tejudos del cuerpo. Kapha lubrica las articulaciones, provee humedad a la piel, ayuda a sanar las heridas, llena los espacios del cuerpo, da fortaleza, vigor y estabilidad, apoya la retencion de la memoria, da energia al corazon y a los pulmones y mantiene la inmunidad, Kapha esta presente en el pecho, la garganta, la cabeza, los senos paranasales, la nariz, la boca el estomago, las articulaciones, el citoplasma, el plasma y las secreciones seromucosas del cuerpo. Psicologicamente, Kapha es responsable de las emociones de apego, avaricia y envidia: tambien se expresa en tendencias a la calma, el amor y el perdon. El pecho es el sitio de Kapha.

El equilibrio de la tridosha es necesario para la salud. Por ejemplo, el principio del aire puede encender el fuego del cuerpo, pero el agua es necesaria para controlar el fuego. De otra manera, el fuego del cuerpo quemaria los tejudos. Vata mueve a kapga y a pitta, pues estos son inmoviles. La tridosha gobierna las actividades metabolicas: anabolismo (kapha), catabolismo (vata) y metabolismo (pitta). Ciamdp vata esta desequilibra el metabolismo se perturba, resultando y catabolismo excesivo, que provoca el proceso de deterioro en el cuerpo. Cuando el anabolismo es mayor que el catabolismo, hay un incremento en el crecimiento y reparacion de los organos y tejudos. Kapha en exceso crea enflaquecimiento (catabolismo).

Durante la ninez, el anabolismo y el elemento kapga son predominantes, pues es el timepo del crecimiento fisico. En la etapa adulta, el metabolismo y el elemento pitta son los mas importantes pues en esta epoca el cuerpo es maduro y estable. Durante la vejez, el catabolismo y vata son mas eidentes: el cuerpo empieza a deteriorarse.

Como determinar la constitucion individual y lograr el balance perfecto? Descubrelo en consulta con nuestra especialista ayurvedica Luz Pellegrino

Fuente: "AYURVEDA, la cienccia de curarse uno mismo".

Autor: Dr. Vasant Lad

Primera edicion en espa;ol: Noviembre de 1988

Trauma: Resolution through the 5 phases

Published February 24th, 2020 by Ana Lopez

In Acupuncture and Asian Medicine, the body is considered yin, and the mind is considered yang.  Yin can never be considered out of context with yang, and so it is with the body and the mind. When something afflicts the mind, it necessarily impacts the body and vice versa.  A traumatic event can be powerfully destabilizing, and even if we have psychologically “moved past” an event, the body can still be reverberating with trauma. Neurophysiology and Acupuncture and Asian Medicine neatly agree in how this happens and how to return stability to the body.

Dr. Peter Levine, who studied predator and prey behavior in animals, first noted that there are 5 stages to a traumatic encounter and that the stage where the cycle gets stuck leads to characteristic physiological and emotional consequences.  He also noted that the body must be addressed in therapy in order to allow for psychological breakthrough and return to homeostatic balance. Dr Alaine Duncan L.Ac, who has successfully helped thousands of veterans through trauma with Acupuncture and Asian Medicine at the VA hospital since 2003, noticed that the stages of the Peter Levine’s traumatic experience cycle exactly correspond to our elegant 5 element system in acupuncture.

  • A stressful encounter begins with a startle and pause phase.  We pause, assess the situation and hold our breath. The sympathetic nervous system is put on alert, heart rate speeds up, breathing quickens and we become very alert.  This corresponds to the metal phase in the 5 element system.

  • The next phase is defensive positioning, in which we experience fear and we rally our internal resources.  The adrenals are engaged so that we can release cortisol and make glucose more accessible to our muscles and brain.  This is the water response in 5 element system.  

  • Next, we protect ourselves, with either interpersonal collaboration (mediated through Ventral Vagal Nerve activation), fight or flight (through Sympathetic Nervous System Function), in which mobilization is the key feature if we are to survive.  Alternatively, we fail to mobilize, and we freeze (mediated by Dorsal Vagal Nerve activation), which in some cases can save our lives. This is the wood stage in 5 elements. 

  • If we resolved the threat and are now safe, our heart rate can slow down and become more synchronous.  This is completion phase or the fire phase.  

  • Finally, we integrate what we have learned, our body can move back into a rest and open state.  This is the earth phase in 5 elements, and our bowels regain function, and we can now continue on with our lives.

If any one of these phases is not completed, normal physiology is not restored.  Wide ranging conditions such as autoimmunity, IBS, digestive complaints, headaches, insomnia, asthma, anxiety, hormonal imbalances and cardiovascular issues can be complications of the trauma induced dysregulation in the nervous system. Acupuncture is a safe and effective therapy for removing blockages in each phase and restoring the self regulating and generating capacity of the 5 phase system and the peripheral nervous system.

Do you or someone else you know have experience with trauma?  Contact Om’echaye to set up a free consultation to see if my skills and knowledge can help bring you closure and restore your entire system to homeostatic balance

B. C. Fortner L.Ac. Dipl. O.M.

What's the best way to lose weight?

Published February 14th, 2020 by Ana Lopez

Pick up any diet book and it will claim to hold all the answers to successfully losing all the weight you want—and keeping it off. Some claim the key is to eat less and exercise more, others that low fat is the only way to go, while others prescribe cutting out carbs. So, what should you believe?

The truth is there is no “one size fits all” solution to permanent healthy weight loss. What works for one person may not work for you, since our bodies respond differently to different foods, depending on genetics and other health factors. To find the method of weight loss that’s right for you will likely take time and require patience, commitment, and some experimentation with different foods and diets.

While some people respond well to counting calories or similar restrictive methods, others respond better to having more freedom in planning their weight-loss programs. Being free to simply avoid fried foods or cut back on refined carbs can set them up for success. So, don’t get too discouraged if a diet that worked for somebody else doesn’t work for you. And don’t beat yourself up if a diet proves too restrictive for you to stick with. Ultimately, a diet is only right for you if it’s one you can stick with over time.

Remember: while there’s no easy fix to losing weight, there are plenty of steps you can take to develop a healthier relationship with food, curb emotional triggers to overeating, and achieve a healthy weight.

As our acupuncturist said, "Acupuncture will help you lose weight on a healthy way by helping on your digestion and metabolism but the long answer is that weight loss is multifactorial, during my 8 years practicing acupuncture I've seen a lot of people get into pitfalls, so I've developed an 8 week program in which you'll received acupuncture for weight loss but also a support group of people just like you, willing to change their lives on the long term"

the program contains 3 distinct components:


Education: Each week we will investigate a topic to uncomplicated weight loss. Topics will be based on the needs of the group, and all information will be the most up to date research. Topics may include: understanding macro nutrients and your needs, hormonal control of weight, menopause, food intolerance/leaky gut, elimination issues, detox, sleep quality, stress and cortisol, metabolism and balance, and more. With each issue, we will offer different effective holistic solutions.
 

Social Support: Our group will meet once weekly, and we will be your team. Are you struggling with something specific? Celebrating a success? We are here for you, in person at our sessions and via a private Healthy Weight Whats App group.
Weekly Assignments and activities to keep you engaged throughout the week.
 

Personalized Group Acupuncture at each meeting to help: reduce cravings, stimulate proper digestion, decrease stress and cortisol, Increase sleep quality, regulate weight related hormones, keep you more mindful, balanced and in control.

your journey starts here, call us for more information 954.456.6945

Sources:

www.helpguide.com

Beverly C. Fornert LAC

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