The ORAC Value

March 15, 2011 By Mountaintop Blog

blueberriesEver wonder how anti-oxidants are assessed? When we were working on the anti-oxidant and free-radical articles, I (Carol) did, so I looked it up.

The Oxygen Radical Absorption Capacity (ORAC) was developed by the United States Department of Agriculture to quantify the anti-oxidant values in food. This effort was undertaken after establishing, through research studies, that oxidative stress is prevalent in chronic diseases.

You can find the full report online, where, if you scroll down to page 10, the charts of 326 foods and their values begins.

Here are a few items from the USDA list to get you started and give you an idea of anti-oxidants (ORAC) values. Of course a few have incredibly high values, such as the berries group, but a balance of spices, herbs, beans, nuts, fruits, and vegetables should provide a steady daily dose of anti-oxidants that you can digest, absorb, and put to use for your benefit.

I’m using the symbol “~” to indicate more or less quantity, assuming average portion sizes.

Apple: ~2500
Banana: ~700
Blueberries: ~5000
Orange: 2000

Beets: ~2000
Broccoli: ~1700
Cabbage, red: ~2000
Cauliflower: ~800
Carrots, raw: ~650
Red peppers: ~800
Spinach: ~1500

Chick peas: ~850
Lentils: ~7000
Kidney beans: ~9000

Cinammon: ~3000
Basil, 1 tsp: ~550
Marjoram, 1 tsp: ~275

Cashews, ¼ cup: ~375
Walnuts, ¼ cup: ~3300

Please note: ORAC values are sometimes implied by commercial vendors using their own units of measurement, but be aware these numbers are not subject to scientific scrutiny.

http://mountaintopacupuncture.com/the-orac-value

—————————–
At Mountaintop Acupuncture, we have a combined 34 years of experience. To read more, please click here.

If you have questions and concerns about acupuncture treatment, we offer a free 20-minute phone session: click here for contact information to call or e-mail us. We practice in two New York City locations: Flatiron & Greenwich Village.

Insurance is welcome and accepted.

 

Filed Under: All Things Food, Integrative Medicine, Research, You Are What You Eat Tagged With: , , , , , , , , , ,

Researching Medical Conditions on the Internet

March 14, 2011 By Mountaintop Blog

path_1Have you had this experience? You go to the doctor, get a diagnosis, and then try to figure out what your doctor said, and what you’re going to do to get better.

This post is a nutshell guide to orienting yourself when the need arises. At Mountaintop Acupuncture, we’re big believers in being proactive. We find when we do a little responsible research, we’re able to make clearer decisions about our health.

Getting information on a condition helps us understand how the problem may have arisen, understand what the tests and treatment options are, and communicate to find the best ways to get better.

We recommend the following sites, because they provide information that is based on quality scientific research.

  • Basic Level

Medline Plus: overview of common symptoms, treatment options, management strategies of many medical conditions.

Mayo Clinic: a little more detail, stated differently, which allows you to compare and contrast the basic information, helping you orient yourself and deepen your understanding.

  • Intermediate Level

Cochrane Reviews: meta-analyses of published studies.

British Medical Journal: published studies.

  • Complex Level

PubMed: abstracts of published studies.

Minimizing Bias

Research studies of the highest quality are based on standards that seek to minimize bias when collecting data and analyzing it. Quality studies are the polar opposite of “he said, she said.”

Studies must meet the following criteria in order for money and time to be invested:

  • Outline the objective, method, and design of the study, with a complete review of related literature published to date.
  • Be affiliated with institutions that provide the ethical and scientific checks and balances, to ensure minimum bias and error.

There are many types of studies:

  • Randomly Controlled Trial is the research study gold standard in medicine. The RCT gathers information through a rigorous process that mathematically must have minimum bias and error built into its design. The RCT uses human subjects to find out the usefulness of healthcare practices. Built into it is the idea of chance: do some people get better because of other factors, or is the drug/device/protocol/healthcare practice of significant benefit?
  • The Large Prospective Study is also highly regarded, because it measures outcomes in the same participants, over a long period of time. Large Prospective Studies provide an opportunity to collect and analyze related data, often resulting in unexpected, useful findings. An example of this is the Women’s Health Initiative, which collected data for 12 years, from 1992-2004, from a large sampling of women. One arm of the study followed breast cancer incidence and hormone replacement therapy, ultimately leading the scientific community to agree to change methodologies in treatment of menopausal women.
  • The Systematic Reviews and Meta-Analyses look at all the studies that have been done on a given subject, to verify the findings of current research, including acknowledgement of weaknesses or shortfalls in the conclusions.

Not all studies are equal, so when you find a favorable study on your subject of interest, it is important to assess several factors: the who, what, where, and why of it. For example, how many participants are in the study, what methodology and design was used, the authors, the institution involved, the publishing journal. In future posts, we will cite some studies and point out some of these legitimizing details.

http://mountaintopacupuncture.com/researching-medical-conditions-on-the-internet

—————————–
At Mountaintop Acupuncture, we have a combined 34 years of experience. To read more, please click here.

If you have questions and concerns about acupuncture treatment, we offer a free 20-minute phone session: click here for contact information to call or e-mail us. We practice in two New York City locations: Flatiron & Greenwich Village.

Insurance is welcome and accepted.

Filed Under: Research Tagged With: , , , , , , , , ,

February is American Heart Month!

February 14, 2011 By Mountaintop Blog

slideshow-visual-guide-to-heart-disease1Heart disease most commonly is an accumulation of unhealthy lifestyle choices and is therefore preventable. Heart disease is also treatable after the fact, with changes in diet and level of physical activity.

According to the Center for Disease Control (CDC), heart disease represents one-sixth of the deaths in the U.S. each year, when there are 1,255,000 new or recurrent incidences of coronary attacks. These result in death 34 percent of the time — that’s 426,700 preventable deaths! Statistically, men are slightly more prone to heart disease than women, and roughly one-third of the U.S. population has some sort of cardiovascular disease.
Anatomy and Physiology of the Heart in a Nutshell:

  • The heart maintains the circulation of blood throughout the body.
  • The heart is a muscular pump divided into four chambers pumping blood: two in, two out.
  • The heart is located behind the sternum, slightly to the left of center in the chest, between the lungs.
  • The cardiac muscle is involuntary, which means it is not under conscious control.
  • Although it is innervated by the autonomic nervous system (ANS), the heart has an intrinsic conduction system controlling rhythm. The ANS controls the rate.

Additional factors influencing heart disease:

  • Chemicals can increase or decrease heart rate. For example, epinephrine released in response to stress will increase heart rate, an increase in calcium will strengthen cardiac muscle and increase heart rate, and an increase in both potassium and sodium can lower heart rate.
  • Temperature: Heat increases heart rate and cold decreases heart rate.
  • Emotions: Fear, anger, and anxiety are all stressors that increase heart rate.
  • Gender: Women’s hearts beat faster.

Diseases of the Heart in a Nutshell

  • Birth defects: many corrected with surgical intervention.
  • Electrical conduction (arrythmias): second most common cause, affecting the valves. Very treatable with drugs and interventions that reset rhythm.
  • Blood circulation (coronary): caused due to blockage in the heart’s blood vessels. Majority of heart disease, divided into two main types, treated with surgery and drugs:
  1. Angina Pectoris occurs over time with decreased oxygen supply to the cardiac muscle, weakening the muscle cells. Stress and physical exertion after a heavy meal are the major causes. Chest pain is the chief complaint.
  2. Myocardial Infarction is a heart attack due to the death of tissue, causing loss of muscle strength and ability to function at all.
  • Infection: bacteria, virus, fungus, or parasite affect one of the three layers of the heart tissue (pericardium, myocardium, endocardium).

Signs and Symptoms in a Nutshell

Electrical System Malfunction

  • Sudden loss of responsiveness
  • Erratic breathing
  • Treatment: CPR and ER defibrillator
  • Occurrence: 295,000 per year in the U.S.; 95 percent die before reaching the hospital.

Blood Supply Blockage

  • Chest discomfort: pressure, squeezing, fullness, or pain.
  • Discomfort in other areas of the body: one or both arms, back, neck, jaw or stomach.
  • Shortness of breath with or without chest discomfort.
  • Others: cold sweat, nausea, lightheaded. Additionally, in women, heart flutters, fatigue, cough, loss of appetite, and heartburn are symptoms that should be taken seriously if they persist.

What You Can Do to Prevent Heart Disease

Many forms of heart disease can be prevented or treated with healthy lifestyle choices:

  • MOVE: a minimum of moderate exercise 30 minutes a day, 3-5 times per week.
  • EAT WELL: quality nutrition to lower cholesterol and blood pressure:
  1. Consume more plant food as grains, vegetables, fruit, beans and legumes.
  2. Consume healthy oils as seeds and nuts, and cook with cold-pressed, extra-virgin olive oil.
  3. Consume alcohol in moderation: 1 drink per day for women, 2 drinks for men.
  • QUIT SMOKING
  • REDUCE STRESS

At Mountaintop Acupuncture, we help you implement these preventive measures as our provided standard of care.

In the U.S. in 2011, people on the whole don’t yet know acupuncture and its herbal medicine is a proven, successful intervention that can treat many diseases before they have gone too far.

While it is imperative you visit your western medicine doctor, eastern medicine is there for you to take advantage of. If you catch symptoms as they arise and before they take hold, you can avoid ever having a confirmed diagnosis!

At Mountaintop Acupuncture, we focus on your diet and encourage exercising as part of your treatment. We can also help you reduce stress and quit smoking, acting as advocates by exploring ways to cope with life’s curves with you, to prevent heart disease altogether.

http://mountaintopacupuncture.com/february-is-american-heart-month

—————————–
At Mountaintop Acupuncture, we have a combined 34 years of experience. To read more, please click here.

If you have questions and concerns about acupuncture treatment, we offer a free 20-minute phone session: click here for contact information to call or e-mail us. We practice in two New York City locations: Flatiron & Greenwich Village.

Insurance is welcome and accepted.

 

Filed Under: All Things Exercise, Health Tips, Herbs and Acupuncture, Integrative Medicine, Research, You Are What You Eat Tagged With: , , , , , ,

Qigong and Tai Ji Chuan

January 25, 2011 By Mountaintop Blog
Standing Qigong

Standing Qigong

I (Tom) was drawn to the internal arts when I was a teenager. And when I was 20, I tried out a yoga class in the basement of a local health food store, in the outpost of Queens, New York. That class made me feel so good, and because of it, I started eating better, breathing correctly, and meditating.

Along my journey at about the age of 24, I discovered qigong and tai ji chuan, two ancient Chinese practices. It was a brief encounter but it resonated with me and I knew I would come back to it.

It wasn’t until my mid-30s that I was re-introduced to qigong, and soon after, tai ji chuan. Tai ji chuan is a form of qigong, but it’s a martial arts fighting form. I started an intense practice that included getting up hours before work to do seated meditation, moving and standing qigong, tai ji chuan and yoga.

I found that I was physically stronger and mentally more relaxed. Old injuries that I thought were gone started to re-appear, but with persistent practice, they started to truly heal.

What is Qigong?

Qigong is a Chinese medical practice that is thousands of years old. It is the cultivation and movement of qi through regular practice. The word qi, pronounced “chee”, has no English translation, but some translate it as breathe and some as energy. In Chinese medicine, it is understood as having five functions: it moves, transforms, warms, protects, and contains. The word gong, pronounced “kung” or “gung,” translates into training.

Qigong Has Been Used for Various Purposes:

  • to maintain health
  • healing
  • fighting
  • spiritual development

How Does Qigong Maintain Health?

The regular practice of qigong breathing and exercise promotes the flow of qi and blood throughout the body, which is vital for the health and well-being of the body. Qigong done on a regular basis keeps the joint pliable and strong, and reduces the chances of arthritis. Qigong gives a deep massage to all the organs, keeping them bathed in nutrient-rich blood. Doing this kind of exercises, the body relies on the proper alignment of the skeletal system, which reduces unnecessary stress on the muscles, and promotes bone strength, reducing the chances of osteoporosis. Qigong promotes balance and coordination, and lessens the potential injuries from falling.

How Does Qigong Promote Healing?

Qigong exercise is one of the modalities used in Traditional Chinese Medicine (TCM). The TCM practitioner will assess the patient and can prescribe a series of qigong exercises to increase the effects of healing injury or disease. Medical qigong is mild and safe for all kinds of patients.

How is Qigong Used for Fighting?

Qigong by itself is not used for fighting, but is used as a warm-up for martial art forms. Regular practice cultivates qi and the skilled of the martial artist can martial this qi if in combat.

How is Qigong Used for Spiritual Development?

Qigong training brings your focus inward and quiets the mind to promote inner stillness. It is considered meditation in motion or standing meditation. Qigong was used by Taoist and Buddhist monks to attain enlightenment.

Are There Different Kinds of Qigong?

Yes, there is moving qigong, which has many forms, and can be done slowly or fast. It can be performed sitting or lying down. Another kind of qigong is Zhan Zhuang, pronounced “jan jong”, which means “standing like a tree”. During this type of qigong, one stands still in one position for an extended period of time. There are various posses from easy to more difficult. When you align your body correctly and you allow your muscles to relax and use a minimal amount of energy to maintain the position, your nervous system relaxes and works more efficiently. The nervous system regulates all the systems in the body, and when it functions correctly, the body can deal with internal and external stresses more easily.

My qigong teacher says, when you practice qigong, the qi circulates throughout the body. This ignites the fire within the dan tian (located in the lower abdomen). The source of your qi, this fire purifies by melting the gunk that clogs up the steady flow of qi.

Research studies have shown that qigong exercises and tai ji chuan have a positive effect on muscle strength, flexibility, and balance. Studies have also shown improvement in medical conditions such as: heart disease, hypertension, osteopenia, osteoporosis, arthritis, Parkinson’s disease, stroke, asthma, and insomnia. It also shows an improvement in the quality of life in some cancer patients.

http://mountaintopacupuncture.com/qigong-and-tai-ji-chuan

—————————–
At Mountaintop Acupuncture, we have a combined 34 years of experience. To read more, please click here.

If you have questions and concerns about acupuncture treatment, we offer a free 20-minute phone session: click here for contact information to call or e-mail us. We practice in two New York City locations: Flatiron & Greenwich Village.

Insurance is welcome and accepted.

Filed Under: All Things Exercise, Integrative Medicine, Research Tagged With: , , , , , , , , , , , , , , ,

December is Aplastic Anemia and MDS Awareness Month

December 14, 2010 By Mountaintop Blog

Aplastic Anemia and MDS (Myelodysplastic Syndromes) are diseases of the bone marrow, and are a more severe form of anemia. Last month, we provided an overview of lung cancer. Here again, we have the opportunity to review a condition more broadly, in order to understand why it may be important to you.

wiki_circ_sys2

What is Anemia?
Anemia is a sign that a disease process is underway or in place; it is not a disease itself.

Red blood cells (rbc’s) are produced in the bone marrow, in response to the levels of the hormone erythropoietin, produced in the kidneys. Hemoglobin is part of the rbc, and has oxygen bound to it, delivering the oxygen to the cells for all cellular activity.

Who is Anemic?
People who don’t have enough hemoglobin are anemic.

At-risk groups:

  • Elderly
  • Women with irregular or heavy menses
  • Women with uterine fibroids
  • Women who are pregnant
  • People with eating disorders
  • People with infectious diseases (ex: HIV, Hep B or C) or autoimmune diseases (ex: Lupus, Hashimoto’s Thyroiditis)
  • Smokers
  • Substance abusers: alcohol and drugs

Symptoms:

  • Fatigue
  • Palpitations and/or faster heart rate: the chemo-receptors located in the neck sense how much oxygen is available and the heart beats faster to deliver more oxygen to the cells
  • Dizziness, especially when getting up from laying down or sitting
  • Shortness of breath: oxygen supply does not meet demand
  • A constellation of many non-specific complaints such as headache, poor concentration, ringing in the ears, vague abdominal discomfort above the naval area, poor appetite resulting in weight loss, nausea, diarrhea or constipation
  • Heat or cold intolerance

Treating Anemia
Most anemias are corrected with supplementation and through diet, so your best bet is prevention. There are three major types of anemia: microcytic, macrocytic, and normochromic/normocytic, which run the spectrum of malignancies, genetic and immunological disorders, and mechanical injury.

Anemia by Category:
Microcytic Anemies

  • Iron-deficiency anemia from chronic disease (autoimmune disorders, infectious diseases, malignancies)
  • Thalassemia: genetic origin
  • Sideroblastic: genetic, lifestyle (ex: alcoholic), or side effects of cancer therapies

Macrocytic Anemies

  • B12 deficiency: the body stores B12 for three years, so diet is not the cause — rather, there is a decreased production of intrinsic factor in the digestive tract
  • Folate deficiency: the body stores folate for three months, so diet is the cause
  • Liver disease (ex: alcoholics with poor diet)

Normochromic and Normocytic Anemies

  • Hemolytic anemias: a diverse group including genetic (ex: sickle cell anemia), immunologic (ex: ulcerative colitis), and mechanical injury derived
  • Aplastic anemia: usually from an unknown cause but also linked to exposures to drug therapies that are toxic to the cells
  • Renal failure: kidneys stop producing erythropoietin
  • Hypothyroidism

The M.D.’s first concern with the finding of anemia is that it indicates there may be one of these underlying disease processes underway, and will order tests to rule them out.

Here’s another place where the paradigms of medical western and eastern overlap to create integrative medicine: whatever the diagnosis, the intake of adequate, quality nutrition plays a major role in ensuring a steady supply of hemoglobin, the iron-rich protein that gives red blood cells their red color. It has been shown through rigorous research that genetic predispositions are not an absolute in determining disease: lifestyle choices, including environment, can influence health status outcomes.

What to Eat
Proteins in general are good for increasing the amount of hemoglobin in the body, with eggs, tofu, and organ meats leading the pack. Good food sources of iron are red beets, spinach, parsley, broccoli, cabbage, artichokes, whole wheat, brown rice, fenugreek, cherries, figs, dates, clams, and shrimp.

Note: Don’t forget to take your vitamin C to help with iron absorption, or eat foods rich in vitamin C. And if you love spinach and take a calcium supplement, take the calcium in the morning, because spinach contains oxalic acid, which blocks calcium absorption.

Summary
There are several types of anemia, but iron-deficiency anemia is by far the most common.
You can avoid becoming anemic by eating foods rich in iron, particularly if you fall into one of the at-risk groups.

Poor quality of blood — or “blood deficiency” — is actually a very big deal in Acupuncture and Oriental Medicine (AOM). It has long been recognized as a cause of imbalance in the body. While acupuncture excels at moving blood and stimulating its production, a quicker result can be achieved by taking an herbal formula, too.

http://mountaintopacupuncture.com/december-is-aplastic-anemia-and-mds-awareness-month

—————————–
At Mountaintop Acupuncture, we have a combined 34 years of experience. To read more, please click here.

If you have questions and concerns about acupuncture treatment, we offer a free 20-minute phone session: click here for contact information to call or e-mail us. We practice in two New York City locations: Flatiron & Greenwich Village.

Insurance is welcome and accepted.

Filed Under: Health Tips, Herbs and Acupuncture, Research, You Are What You Eat Tagged With: , , , , , , ,
« Older Posts
Newer Posts »