By Barbara Brody
Tired? You're not alone. About 20 percent of Americans get fewer than six hours of shut-eye nightly, and a growing number have to rely on sleep aids to fall asleep or stay that way, according to the National Sleep Foundation. Is getting more (and better) sleep possible without the help of drugs? To find out, we asked three Woman's Day staffers to share their nighttime troubles with the experts. Here's what they learned.
Problem #1: "I wake up in the middle of the night and can't fall back to sleep." -Marilu Lopez, group creative director
Marilu wakes up almost every night between 3:30 and 4 a.m. and is unable to fall back to sleep. To pass the time and try to make herself sleepy again, she reads The New York Times on her BlackBerry. She eventually falls back to sleep but then wakes up early in the morning and feels exhausted all day.
Advice: Step one is to break the BlackBerry habit, says Joyce Walsleben, RN, PhD, diplomate of the American Board of Sleep Medicine and coauthor of A Woman's Guide to Sleep. The problem is twofold: Not only is reading news articles too stimulating, but the light from the BlackBerry itself can get in the way of the production of hormones that are essential for sleep.
Dr. Walsleben's top tips:
1. Ban the BlackBerry from the bedroom. Also cover (or remove) clocks so that you're not disturbed by the light from them or tempted to stare at the numbers.
2. Stay in bed. If you wake up, keep your eyes closed and practice relaxation exercises that will hopefully lull you back to sleep. One to try: Picture yourself outdoors on a beautiful day with a jar of soap and a wand. Imagine that you're slowly blowing bubbles, and follow each one until it's out of sight. Keep blowing bubbles until there's no more soap in the jar.
3. Relax during the day, too. Take at least three minutes to practice the bubble exercise (or another relaxation technique, such as deep breathing) so that you're not overwhelmed by the worries of the day as soon as your head hits the pillow.
Did it work? "The bubble imagery didn't work for me--I found the concept more annoying than relaxing," says Marilu. "But I have fallen back to sleep a few times by just staying in bed and telling myself, ‘Do not open your eyes. Do not turn on the BlackBerry.'"
Problem #2: "I only get four to five hours of sleep a night." -Abigail L. Cuffey, assistant health editor
Abby's friends call her a vampire because she's such a night owl. She tends to get a second wind around 11:30 p.m. and ends up staying awake until at least 2 a.m. But she also wakes up early in the morning, so the bottom line is she's not getting very much rest. She relies on lots of caffeine to keep her going through the day. On the weekends Abby stays up even later but sleeps in later as well.
Advice: Too much caffeine and inconsistencies between Abby's workweek and weekend sleep schedules are preventing her from getting enough rest, says Michael J. Breus, PhD, a clinical psychologist and board-certified sleep specialist. If she's serious about improving her sleep habits, she needs to ease off the caffeine and stick to a regular schedule.
Dr. Breus' top tips:
1. Start "caffeine fading." There's no need to abandon coffee entirely--plus, going cold turkey can cause bad headaches. A better idea is to drink most of your caffeinated beverages early in the morning and taper off as the day goes on. If you're currently used to five or six cups of coffee a day, try having one or two cups of drip coffee in the morning, a latte (which has a higher milk-to-coffee ratio) or half-caf coffee midday, and a tea or cola in the afternoon if you're still craving caffeine. But after 4 p.m., no more caffeine!
2. Set your alarm clock or cell phone to go off 30 minutes before bedtime as a reminder to stop what you're doing and get ready for bed.
3. Take a hot bath or shower right before bed. This should make you sleepy because your temperature will rise and then dip--and body temperature naturally drops when you get sleepy.
4. Go to bed and wake up at approximately the same time on weekdays and weekends. (A shift of about an hour is OK.)
Did it work? "The advice was good but hard to stick to because life--the holidays, my birthday, etc.--got in the way," says Abby. "But when I did follow it, it worked really well, especially the hot shower at night. Whenever I took one I felt almost tranquilized once I crawled into bed."
Problem #3: "I have night sweats--but I'm only in my 20s!" -Ayn-Monique Klahre, associate home design editor
During the workweek, Ayn-Monique usually goes to bed around 10:30 p.m., but her husband often reads in the bedroom, so the light disturbs her about 30 minutes later. Once she's awakened, she tosses and turns but eventually falls back to sleep--only to be awakened around 3:30 a.m. feeling cold but scrunched into a little ball and sweating. She's exhausted when her alarm goes off in the morning and often hits the snooze button repeatedly. On the weekends she tends to stay out much later and sleeps soundly once she's finally in bed.
Advice: A medical issue could be responsible for Ayn-Monique's sleep troubles, but Dr. Walsleben suspects that her sleep cycle is simply out of whack because she goes to bed so much later on the weekends than she does during the week and because she's going to bed during the week while her husband is still reading.
Dr. Walsleben's top tips:
1. Normalize your weekday and weekend sleep routines as much as possible. That might mean going to bed slightly later during the week than you are now, as well as turning in a bit earlier on Friday and Saturday. The goal is to bridge the gap.
2. Embrace the darkness. Even if you fall asleep with the light on, it probably won't be quality sleep--and it's all too easy to be woken up. If your husband insists on reading in the bedroom after your bedtime, ask him to use a book light or wear an eye mask yourself.
3. Talk to your doctor. If you practice these lifestyle changes for a few weeks and you're not sleeping any better--and still waking up sweating--see your primary care doctor to make sure an unknown medical problem isn't to blame.
Did it work? "Staying up a little later during the week helped me sleep more soundly, and I've used an eye mask when my husband is reading in bed," says Ayn-Monique. "But I still woke up sweaty on occasion, so I'm not sure this issue has been fully addressed. I'll mention it to my doctor at my next physical just to make sure nothing else is going on."
Sunday, January 24, 2010
Saturday, December 19, 2009
How to Live Happily on 75 Percent Less
By Rick Newman , On Tuesday December 15, 2009, 2:37 pm EST
Nine months after getting laid off, Catherine Goerz once again became part of the rush-hour commute--in a way she'd never anticipated.
To pick up extra cash, Goerz took a temporary job handing out fliers touting the benefits of public transportation in the San Francisco subway system. Occasionally she'd bump into people she knew from her former job as a creative producer for a Bay Area communications company. "They're in their corporate clothes," she recalls, "and I'm in this silly T-shirt and hat. 'Cathy, is that you?' they'd ask. 'What are you doing here?' Ugh."
The Great Recession--which is technically over, economists insist--may be morphing into a broader epoch: the Great Humbling. Millions of Americans who felt prosperous just a few years ago are now coping with long-term unemployment, sharp cutbacks in living standards, foreclosure, bankruptcy, and a deep sense of failure. That could persist for years. "This is not like earlier recessions, where things fell, then they bounced back to where they used to be," says Dennis Jacobe, chief economist for the Gallup polling organization. "We haven't seen this before. It's the only time this has happened since the Great Depression."
For many disenfranchised workers, the "new normal" is demoralizing. But some have found fresh career paths, clarified their priorities, and discovered that they're more resourceful than they once thought. After absorbing the initial shock of being laid off, 37-year-old Goerz decided it was the chance to pursue a long-time goal: Filming a documentary. She traveled cross-country with friends and produced a short film called RE:Invention, about creative ways people were toughing out the recession. After a screening at a local film festival, she won a small grant that helped her fund a longer version, which she hopes to finalize soon.
The grant covered only a portion of the production costs, however, with nothing left for living expenses. So Goerz survives on monthly unemployment insurance payments, supplemented by odd jobs and freelance projects. It adds up to just 25 percent of what she earned when employed full time. That has required severe cutbacks but also triggered new discoveries. "My quality of life has not changed at all," she says. "I think it's improved because I'm exploring what I want to do. When I see postings for full-time jobs, something inside me says, 'No, don't do it.' I want to make sure I am making the right choice."
Goerz may be at the vanguard of a historic shift in American attitudes. Researchers studying long-term trends among American consumers believe that a 20-year spending binge, fueled by easy credit, is over for good. "Smaller things now make the bigger statement," according to a new report on consumer trends by the Futures Co., a market-research firm. "The infatuation with having it all--and having it all at once--will give way to putting priority only on what's most important."
The first step is learning to be comfortable without the customary trappings of middle-class life. Many laid-off workers resist abrupt cutbacks at first, to preserve a sense of normalcy. Goerz did the opposite. She received just two weeks' severance when she lost her job in December 2008, and her income fell from about $8,000 per month to $1,900. She put $5,000 in a savings account for emergencies and used the rest of her savings to buy a certificate of deposit, so she couldn't withdraw the money if she wanted to. That meant she'd have to live on no more than what came in every month.
Unnecessary spending on jewelry, clothes, makeup, handbags, movie rentals, music downloads, vacations, taxi rides, and most conveniences stopped. She'd love to buy a new MacBook to help with networking, building a personal website, and promoting her film, but instead she nurses a wheezy old Dell laptop, using programming tricks learned from friends to keep it kicking. When Goerz met a potential client about some freelance work recently, she freshened her outfit with a $10 designer blouse from a consignment shop. Instead of going to a salon for highlights, she squeezes lemon juice into a spray bottle, dilutes it with water, and squirts that onto her hair--a $1 trick she learned as a teenage lifeguard.
Food had been a big part of Goerz's budget, so instead of spending $10 on lunch every day and going out to dinner four nights a week, she's cut back to two homemade meals per day--a late breakfast and an early dinner. Her diet is more healthful now, and there are other benefits: "I can wear clothes from three years ago, when I was on this huge fitness kick. Suddenly, I have a whole new wardrobe."
Goerz still goes out with friends once or twice a month, but always economizes: "My strategy for going out is to eat only half of what I order and bring the other half home. Then I turn that into two more meals, since I keep fluffing it up with more rice or something else." Goerz laughs as she says this, aware of her extreme thriftiness. "I stretch everything," she chortles.
A close circle of friends helps compensate for the spartan privations. One friend who loves to cook hosts a weekly Monday dinner for Goerz and half a dozen others, who usually show up with a couple of bottles of fine wine--one remaining indulgence. Many of Goerz's friends are also out of work, and even those with good jobs seem to have caught the thrifty vibe. "Even people who don't have to cut back are doing it," she says. "It's a new kind of consciousness. They seem to be thinking, 'I don't need all this.' "
Most Americans can live without the proverbial daily latte and a few other niceties, but economic data and anecdotal reports suggest that it's a much bigger struggle to accept permanent lifestyle diminutions, save considerably more, and break with familiar spending habits. Goerz attributes her transformation to lessons learned from other crises she survived: getting laid off in 2001 amid the dot-com bust, a recent family death, getting robbed while traveling alone in India seven years ago.
Still, she's not sure how long she can live on a reduced income. Her health insurance premium recently quadrupled, to almost $400 per month, after a government subsidy expired. She lives with three roommates, which keeps her rent at an affordable $871 per month. But she craves her own place, which would obviously cost more. "I have this niggling fear that I'm screwed," she says. "Will I ever be able to buy a home or a car? That's my biggest motivation to succeed financially: to get my own place."
Goerz fosters an outside hope that the debut of her documentary might lead to paying work in the film industry and a fulfilling new career. But she also knows that she may end up back in corporate America, sacrificing some of her freedom for comfort and stability. So she's also looking for jobs in her old field, hoping to find a perfect fit. Even if her income goes back up, however, she hopes that her new lifestyle sticks. "I'd want to save money like crazy," she says. "I'd like to experiment with keeping my frugal ways." Today, that sounds like a novel idea. Tomorrow, it might be mainstream.
Nine months after getting laid off, Catherine Goerz once again became part of the rush-hour commute--in a way she'd never anticipated.
To pick up extra cash, Goerz took a temporary job handing out fliers touting the benefits of public transportation in the San Francisco subway system. Occasionally she'd bump into people she knew from her former job as a creative producer for a Bay Area communications company. "They're in their corporate clothes," she recalls, "and I'm in this silly T-shirt and hat. 'Cathy, is that you?' they'd ask. 'What are you doing here?' Ugh."
The Great Recession--which is technically over, economists insist--may be morphing into a broader epoch: the Great Humbling. Millions of Americans who felt prosperous just a few years ago are now coping with long-term unemployment, sharp cutbacks in living standards, foreclosure, bankruptcy, and a deep sense of failure. That could persist for years. "This is not like earlier recessions, where things fell, then they bounced back to where they used to be," says Dennis Jacobe, chief economist for the Gallup polling organization. "We haven't seen this before. It's the only time this has happened since the Great Depression."
For many disenfranchised workers, the "new normal" is demoralizing. But some have found fresh career paths, clarified their priorities, and discovered that they're more resourceful than they once thought. After absorbing the initial shock of being laid off, 37-year-old Goerz decided it was the chance to pursue a long-time goal: Filming a documentary. She traveled cross-country with friends and produced a short film called RE:Invention, about creative ways people were toughing out the recession. After a screening at a local film festival, she won a small grant that helped her fund a longer version, which she hopes to finalize soon.
The grant covered only a portion of the production costs, however, with nothing left for living expenses. So Goerz survives on monthly unemployment insurance payments, supplemented by odd jobs and freelance projects. It adds up to just 25 percent of what she earned when employed full time. That has required severe cutbacks but also triggered new discoveries. "My quality of life has not changed at all," she says. "I think it's improved because I'm exploring what I want to do. When I see postings for full-time jobs, something inside me says, 'No, don't do it.' I want to make sure I am making the right choice."
Goerz may be at the vanguard of a historic shift in American attitudes. Researchers studying long-term trends among American consumers believe that a 20-year spending binge, fueled by easy credit, is over for good. "Smaller things now make the bigger statement," according to a new report on consumer trends by the Futures Co., a market-research firm. "The infatuation with having it all--and having it all at once--will give way to putting priority only on what's most important."
The first step is learning to be comfortable without the customary trappings of middle-class life. Many laid-off workers resist abrupt cutbacks at first, to preserve a sense of normalcy. Goerz did the opposite. She received just two weeks' severance when she lost her job in December 2008, and her income fell from about $8,000 per month to $1,900. She put $5,000 in a savings account for emergencies and used the rest of her savings to buy a certificate of deposit, so she couldn't withdraw the money if she wanted to. That meant she'd have to live on no more than what came in every month.
Unnecessary spending on jewelry, clothes, makeup, handbags, movie rentals, music downloads, vacations, taxi rides, and most conveniences stopped. She'd love to buy a new MacBook to help with networking, building a personal website, and promoting her film, but instead she nurses a wheezy old Dell laptop, using programming tricks learned from friends to keep it kicking. When Goerz met a potential client about some freelance work recently, she freshened her outfit with a $10 designer blouse from a consignment shop. Instead of going to a salon for highlights, she squeezes lemon juice into a spray bottle, dilutes it with water, and squirts that onto her hair--a $1 trick she learned as a teenage lifeguard.
Food had been a big part of Goerz's budget, so instead of spending $10 on lunch every day and going out to dinner four nights a week, she's cut back to two homemade meals per day--a late breakfast and an early dinner. Her diet is more healthful now, and there are other benefits: "I can wear clothes from three years ago, when I was on this huge fitness kick. Suddenly, I have a whole new wardrobe."
Goerz still goes out with friends once or twice a month, but always economizes: "My strategy for going out is to eat only half of what I order and bring the other half home. Then I turn that into two more meals, since I keep fluffing it up with more rice or something else." Goerz laughs as she says this, aware of her extreme thriftiness. "I stretch everything," she chortles.
A close circle of friends helps compensate for the spartan privations. One friend who loves to cook hosts a weekly Monday dinner for Goerz and half a dozen others, who usually show up with a couple of bottles of fine wine--one remaining indulgence. Many of Goerz's friends are also out of work, and even those with good jobs seem to have caught the thrifty vibe. "Even people who don't have to cut back are doing it," she says. "It's a new kind of consciousness. They seem to be thinking, 'I don't need all this.' "
Most Americans can live without the proverbial daily latte and a few other niceties, but economic data and anecdotal reports suggest that it's a much bigger struggle to accept permanent lifestyle diminutions, save considerably more, and break with familiar spending habits. Goerz attributes her transformation to lessons learned from other crises she survived: getting laid off in 2001 amid the dot-com bust, a recent family death, getting robbed while traveling alone in India seven years ago.
Still, she's not sure how long she can live on a reduced income. Her health insurance premium recently quadrupled, to almost $400 per month, after a government subsidy expired. She lives with three roommates, which keeps her rent at an affordable $871 per month. But she craves her own place, which would obviously cost more. "I have this niggling fear that I'm screwed," she says. "Will I ever be able to buy a home or a car? That's my biggest motivation to succeed financially: to get my own place."
Goerz fosters an outside hope that the debut of her documentary might lead to paying work in the film industry and a fulfilling new career. But she also knows that she may end up back in corporate America, sacrificing some of her freedom for comfort and stability. So she's also looking for jobs in her old field, hoping to find a perfect fit. Even if her income goes back up, however, she hopes that her new lifestyle sticks. "I'd want to save money like crazy," she says. "I'd like to experiment with keeping my frugal ways." Today, that sounds like a novel idea. Tomorrow, it might be mainstream.
Friday, December 11, 2009
Natural Tips for Gray Hair, Hair Loss, and Dandruff
By Dr. Maoshing Ni - Posted on Tue, Dec 08, 2009, 3:44 pm PST
Dr. Mao's Secrets of Longevity
by Dr. Maoshing Ni a Yahoo! Health Expert for Alternative Medicine
It seems that the U.S. Presidency comes with an unpleasant side effect: gray hair. Less than one year into his term, President Obama's hair has turned visibly gray. It happened to his many predecessors, too. Did you know that the condition of your hair actually reveals a lot about the level of stress in your life? Chinese medicine attributes many hair issues to a decline in your vital essence, brought on by stress, overwork, physical and emotional strain, an unhealthy lifestyle, and too much alcohol.
While stress reduction is at the forefront of most of our minds these days, what can you do if your hair woes are already showing up on your head? Read on to find out the best ways to remedy graying hair, hair loss, and dandruff, and learn how to get a shiny, healthy head of hair!
GRAY HAIR
Here are recommendations for graying hair:
* Eat for hair health. The Chinese have long discovered that black sesame seeds, black beans, and walnuts reverse graying. For healthy and shiny hair, eat foods everyday that are rich in essential fatty acids and omega-rich nutrients: flaxseed oil, sesame oil, olive oil, virgin coconut oil, avocado, beans, nuts and seeds.
* Chinese herbs for graying hair. "Shou wu" (also called "fo-ti" or polygonum root) is a hair nurture supplement available in Asian herb stores, used to restore hair growth and reverse graying. Rich in vitamin E and the B-complex vitamins, Shou wu has many other health benefits: It supports healthy estrogen profiles in women, stimulates red blood cell production, builds your immune system, maintains healthy cholesterol levels, and improves intestinal regularity.
* Color your hair naturally. If you want to dye your hair, use the following natural colorants: Henna works well for shades of light brown and red, coffee or black tea may be used by brunettes, and chamomile and lemon juice can color light hair.
HAIR LOSS
Hair growth is affected by the hormonal system, in particular the androgenic hormones, which include testosterone and a derivative of testosterone called DHT. It is normal to lose around 100 hairs each day, which are replaced within days. However, as we age, our hormone levels fluctuate and start to decline. This reduces the stimulus to the hair follicles and results in hair loss. In Chinese medicine, hair loss is thought to be caused by activities that deplete your vital essence: stress, physical and emotional strain, an unhealthy lifestyle, and alcohol--all of which hasten your hormonal decline.
Here are some hair replenishing remedies:
* Ginger juice helps hair loss. Massage your scalp with fresh ginger juice. Squeeze a 1-inch chunk of ginger root in a garlic press to yield juice. Rub the fresh ginger juice into affected part of scalp. Leave it on for 15 to 20 minutes and then rinse it out--or leave it on overnight to stimulate the hair follicles.
* Arbovita replenishes hair. Apply the Chinese herb arborvita to stimulate follicles, improve blood flow, and strip away root-clogging oils. I have used this herb for my patients over the last twenty years with very good success. It is found in Hair Tonic, a topical solution. Other Chinese herbs traditionally used for hair loss include eclipta, shou wu, ginger, and sesame. For a natural herbal blend that combines all these herbs to nourish hair follicles and promote healthy hair, try Hair Nurture Formula.
* Stimulate blood flow. Try this Dao In Massage exercise, which I recommend to all my hair-loss patients. This local stimulation can help invigorate blood circulation. Sit comfortably on a chair. Using the tips of all 10 fingers, gently tap the head all over, stimulating the scalp for about one minute. Begin with light force and gently increase to moderate strength. Then massage the scalp with both hands for 2 minutes, gently at first and then more vigorously taking care not to pull out hair. Straighten the fingers of your right hand, and with the palm side of fingers gently tap all over the scalp 36 times. Repeat with your left hand, another 36 times. To get the best results, do this exercise twice a day.
SCALP PROBLEMS
It's normal to have some degree of dandruff. Your scalp undergoes regular regeneration and dead skin is shed to allow new skin to grow. This flaking can become worse when hormonal imbalances, stress, and improper diet come into play. Dandruff is at its worst during winter and fall, when the air tends to be dry.
Remedies for scalp issues:
* Apply aloe gel. Squeeze aloe juice directly from the stem of the plant and massage into the scalp once a day, preferably before bedtime, for an entire month. You can get better results by leaving the aloe on overnight and rinsing it out in your morning shower.
* A baking soda head scrub. In the shower, wet your hands and scrub baking soda vigorously into your scalp. After rinsing it out, massage Tonic Oil- containing the oils of wintergreen, eucalyptus, and menthol-into your scalp. Leave this on for 10 minutes before shampooing.
* Soak your scalp in green tea. Prepare a mild green tea, and soak your scalp in it for 10 minutes, shampooing out with olive oil, avocado oil, or hypoallergenic shampoo.
For extremely flaky dandruff and dry skin, I often recommend to my patients our Exquisite Skin Chinese herbal formula.
TIPS FOR SHINY, HEALTHY HAIR
Whatever your hair issues, these will boost your overall hair and head health:
* Nourish your hair. For shiny hair, mash a ripe avocado, massage it into your hair and scalp, and leave it on for 1 to 2 hours once a week.
* Brush bad hair days away. Be like a renowned Chinese empress who had a full head of beautiful hair at the end of her long life, the result of a daily 500-stroke hair brushing. Using a natural-bristle brush, spread your hair's natural oils with full strokes from the scalp down the to tips, 100 strokes every evening. Studies show steady massage and brushing over time stems hair loss, promotes hair growth, and generally improves hair quality.
* Less stress. For all hair and scalp problems, a daily program of stress reduction exercises and meditation can help regulate your energy and strengthen your essence.
* Go natural. Eliminate hair care products that contain harsh chemicals, which can damage hair roots and strip vital nutrients from the follicles. Use only products with natural ingredients.
I hope this article finds you with a full head of healthy hair! I invite you to visit often and share your own personal health and longevity tips with me.
May you live long, live strong, and live happy!
--Dr. Mao
Dr. Mao's Secrets of Longevity
by Dr. Maoshing Ni a Yahoo! Health Expert for Alternative Medicine
It seems that the U.S. Presidency comes with an unpleasant side effect: gray hair. Less than one year into his term, President Obama's hair has turned visibly gray. It happened to his many predecessors, too. Did you know that the condition of your hair actually reveals a lot about the level of stress in your life? Chinese medicine attributes many hair issues to a decline in your vital essence, brought on by stress, overwork, physical and emotional strain, an unhealthy lifestyle, and too much alcohol.
While stress reduction is at the forefront of most of our minds these days, what can you do if your hair woes are already showing up on your head? Read on to find out the best ways to remedy graying hair, hair loss, and dandruff, and learn how to get a shiny, healthy head of hair!
GRAY HAIR
Here are recommendations for graying hair:
* Eat for hair health. The Chinese have long discovered that black sesame seeds, black beans, and walnuts reverse graying. For healthy and shiny hair, eat foods everyday that are rich in essential fatty acids and omega-rich nutrients: flaxseed oil, sesame oil, olive oil, virgin coconut oil, avocado, beans, nuts and seeds.
* Chinese herbs for graying hair. "Shou wu" (also called "fo-ti" or polygonum root) is a hair nurture supplement available in Asian herb stores, used to restore hair growth and reverse graying. Rich in vitamin E and the B-complex vitamins, Shou wu has many other health benefits: It supports healthy estrogen profiles in women, stimulates red blood cell production, builds your immune system, maintains healthy cholesterol levels, and improves intestinal regularity.
* Color your hair naturally. If you want to dye your hair, use the following natural colorants: Henna works well for shades of light brown and red, coffee or black tea may be used by brunettes, and chamomile and lemon juice can color light hair.
HAIR LOSS
Hair growth is affected by the hormonal system, in particular the androgenic hormones, which include testosterone and a derivative of testosterone called DHT. It is normal to lose around 100 hairs each day, which are replaced within days. However, as we age, our hormone levels fluctuate and start to decline. This reduces the stimulus to the hair follicles and results in hair loss. In Chinese medicine, hair loss is thought to be caused by activities that deplete your vital essence: stress, physical and emotional strain, an unhealthy lifestyle, and alcohol--all of which hasten your hormonal decline.
Here are some hair replenishing remedies:
* Ginger juice helps hair loss. Massage your scalp with fresh ginger juice. Squeeze a 1-inch chunk of ginger root in a garlic press to yield juice. Rub the fresh ginger juice into affected part of scalp. Leave it on for 15 to 20 minutes and then rinse it out--or leave it on overnight to stimulate the hair follicles.
* Arbovita replenishes hair. Apply the Chinese herb arborvita to stimulate follicles, improve blood flow, and strip away root-clogging oils. I have used this herb for my patients over the last twenty years with very good success. It is found in Hair Tonic, a topical solution. Other Chinese herbs traditionally used for hair loss include eclipta, shou wu, ginger, and sesame. For a natural herbal blend that combines all these herbs to nourish hair follicles and promote healthy hair, try Hair Nurture Formula.
* Stimulate blood flow. Try this Dao In Massage exercise, which I recommend to all my hair-loss patients. This local stimulation can help invigorate blood circulation. Sit comfortably on a chair. Using the tips of all 10 fingers, gently tap the head all over, stimulating the scalp for about one minute. Begin with light force and gently increase to moderate strength. Then massage the scalp with both hands for 2 minutes, gently at first and then more vigorously taking care not to pull out hair. Straighten the fingers of your right hand, and with the palm side of fingers gently tap all over the scalp 36 times. Repeat with your left hand, another 36 times. To get the best results, do this exercise twice a day.
SCALP PROBLEMS
It's normal to have some degree of dandruff. Your scalp undergoes regular regeneration and dead skin is shed to allow new skin to grow. This flaking can become worse when hormonal imbalances, stress, and improper diet come into play. Dandruff is at its worst during winter and fall, when the air tends to be dry.
Remedies for scalp issues:
* Apply aloe gel. Squeeze aloe juice directly from the stem of the plant and massage into the scalp once a day, preferably before bedtime, for an entire month. You can get better results by leaving the aloe on overnight and rinsing it out in your morning shower.
* A baking soda head scrub. In the shower, wet your hands and scrub baking soda vigorously into your scalp. After rinsing it out, massage Tonic Oil- containing the oils of wintergreen, eucalyptus, and menthol-into your scalp. Leave this on for 10 minutes before shampooing.
* Soak your scalp in green tea. Prepare a mild green tea, and soak your scalp in it for 10 minutes, shampooing out with olive oil, avocado oil, or hypoallergenic shampoo.
For extremely flaky dandruff and dry skin, I often recommend to my patients our Exquisite Skin Chinese herbal formula.
TIPS FOR SHINY, HEALTHY HAIR
Whatever your hair issues, these will boost your overall hair and head health:
* Nourish your hair. For shiny hair, mash a ripe avocado, massage it into your hair and scalp, and leave it on for 1 to 2 hours once a week.
* Brush bad hair days away. Be like a renowned Chinese empress who had a full head of beautiful hair at the end of her long life, the result of a daily 500-stroke hair brushing. Using a natural-bristle brush, spread your hair's natural oils with full strokes from the scalp down the to tips, 100 strokes every evening. Studies show steady massage and brushing over time stems hair loss, promotes hair growth, and generally improves hair quality.
* Less stress. For all hair and scalp problems, a daily program of stress reduction exercises and meditation can help regulate your energy and strengthen your essence.
* Go natural. Eliminate hair care products that contain harsh chemicals, which can damage hair roots and strip vital nutrients from the follicles. Use only products with natural ingredients.
I hope this article finds you with a full head of healthy hair! I invite you to visit often and share your own personal health and longevity tips with me.
May you live long, live strong, and live happy!
--Dr. Mao
Friday, November 27, 2009
Healthy Detox after Overindulging
By Dr. Maoshing Ni - Posted on Tue, Nov 24, 2009, 11:22 am PST
Stuffed with stuffing, filled with turkey, crammed with cookies, and saturated with alcohol. Now what? Holidays call for celebration, and many of us know the consequences that come from overindulging in alcohol and food. Sometimes, despite out best intentions, we overdo it. This holiday season, detoxify and recover naturally with the tips that follow.
FOOD OVERLOAD
Chinese medicine views proper digestion as the most essential component in living a long and healthy life. Your digestive function is made up of numerous organs all working together to break down, absorb, and process all of the nutrients in the food you eat. Without healthy digestion, you can become malnourished and toxins will build up in your body, leading to degenerative diseases and rapid aging down the road.
Indigestion is caused and made worse by overeating--especially rich, fatty, spicy foods, alcohol, coffee, and acidic foods. These remedies will get your digestion on the right track.
ONE HOUR AFTERWARD:
Walk it off
After a large meal, take a 10- to 20-minute stroll. Aside from the proven benefits to your heart, walking is the perfect gentle exercise for promoting digestion and encouraging cleansing of the lymphatic system. Walking helps food move along the digestive tract, improving digestion and absorption. For added benefits, walk while massaging your abdomen with your palms, in a circle around your belly button.
Herbal tea brings relief
Relieve that feeling of fullness with herbal teas that target your digestion: Steep 1 teaspoon each of mint, rosemary, oregano, cilantro, sage, and basil and in a cup of hot water. Drink after each meal to soothe and prevent bloating. Peppermint, chamomile, and ginger tea are other good choices for settling the stomach. Also, look for Chinese herbal formulas like Indigestion for digestive support and cleansing.
THE MORNING AFTER:
Start with apple cider
Apple cider vinegar is traditionally used to remedy digestive distress, support liver detoxification, normalize digestive juices, and reduce intestinal bloating. Mix 1 tablespoon of organic apple cider vinegar with 12 ounces of warm water, and drink in the morning on empty stomach. Feel free to add a little honey or maple syrup. Lemon water will also help.
Eat right to lighten up
These meals will help your body recover from overindulgence.
- Breakfast: Eat oat bran cereal, brown rice, or any other whole grain cereal (as long as it is unbleached and does not contain any added sugar or chemicals.) Pair with unflavored soy milk.
- Lunch/Dinner: Eat any combination of beans, brown rice, oat bran, vegetables, and organic chicken, turkey, or soy-products.
- For a powerful Super Cleanse Broth, simmer any combination of the following ingredients for an hour: collards, Swiss chard, kale, mustard greens, cabbage, dandelion, Brussels sprouts, daikon radish, watercress, seaweed, shitake mushrooms, cilantro, garlic, leeks, fennel, anise, fresh ginger, and turmeric. Drink 8 ounces twice a day.
- A popular herbal formula among my patients is Internal Cleanse, a special combination of natural herbs to detoxify, clear the mind, promote emotional balance, and ease digestion. For more information, click here.
Try a detoxifying exercise
This movement is from Liver Cleansing Qi Gong, a body-mind exercise that was designed by ancient Chinese physicians to help stimulate the liver and drain the excess toxins from the body:
- Stand with feet shoulder-width apart in front of a tree. Inhale while raising your right leg and exhale while placing your right foot on the ground in front of you between your body and the tree.
- Inhale while raising both arms from the sides until they come together over your head. Exhale while lowering your hands in front of your face. Visualize green light running down your face as your hands move down to your chest.
- Inhale as you move your hands to the right rib cage over your liver. Exhale as you move your arms down your right abdomen and right leg, as if pushing down and out with your hands. Visualize the green light moving the toxins out of the liver, down the liver meridian on the inside right leg, and out the big toe.
ALCOHOL OVERINDULGENCE
The liver is one of the hardest working organs in your body and performs a wide variety of functions. Its most important ones include the processing of nutrients, the production of bile to help in digestion of food and eliminating wastes, and cleansing the blood of toxins such as drugs, alcohol, and other dangerous substances.
The liver has the ability to regenerate itself, but the effects of alcohol eventually wear down the liver. I strongly suggest that you keep your drinking to a minimum for the longevity of your liver and your health, but on that rare occasion when you overindulge, consider these remedies.
ONE HOUR AFTERWARD:
Ginger tea to the rescue
Ginger is an ancient Chinese remedy to minimize the symptoms of hangovers. Ginger has been found to soothe the digestive lining and balance gastric juices, making it a great remedy for overeating, too. This remedy is even more effective if you drink it in between alcoholic beverages.
Cut a 2-inch piece from fresh ginger root, and thinly slice. Bring three cups of water to boil in a pot. Add the sliced ginger and reduce heat to a simmer. Brew for about five minutes. Then strain out the ginger and sip the tea slowly. You may also add honey to taste.
Drink up!
Water, that is. Though this is hardly a secret remedy for combating a hangover, it bears repeating. Alcohol dehydrates your system, so drinking plenty of water will help combat some of your unpleasant hangover symptoms, rehydrate your body, and flush out toxins. Drink a few glasses of room temperature, filtered water after a night of holiday extravagance.
THE MORNING AFTER:
Start with lemon water
First thing in the morning, drink one lemon squeezed in 12 ounces of warm filtered water. Lemon activates your liver to release toxins and helps to cleanse and move the roughage that stays behind in your intestines. Throughout the day, drink at least eight 8-ounce glasses of water to flush your system.
Detoxify with herbal tea
Chinese traditional medicine uses natural substances to help support the healthy functions of your liver, lymphatic system, bowels, urinary tract, and skin. Try these herbs in teas to cleanse and prevent a buildup of toxins and wastes in your body:
- Chrysanthemum flower is traditionally used to cleanse the liver and neutralize toxins.
- Hawthorn berry is used to cleanse the blood of plaque and other toxins.
- Turmeric supports the detoxification process in the whole body by increasing bile production and releasing and eliminating toxins. Simply put a tablespoon of the spice in a pot and stir over medium heat for five minutes.
- Milk thistle protects and restores the liver, due to its content of silymarin.
- Dandelion root has been found by studies to enhance the flow of bile, relieving liver congestion, which in turn aids the body in detoxifying.
- Popular among my patients is Hangover, a Chinese herbal remedy that is helpful for relieving symptoms of hangover.
Heal your aching head
If you wake up with a "morning-after" headache, try this herbal tea to reduce head pressure: Boil 2 tbsp each of chrysanthemum flowers and mint leaves in 4 cups of water for 15 minutes. Drink throughout the day until your headache subsides.
I hope this article helps you recover from the effects of overindulgence! I invite you to visit often and share your own personal health and longevity tips with me.
May you live long, live strong, and live happy!
--Dr. Mao
Thursday, November 12, 2009
10 Winter Skin Care Tips
Reviewed by Louise Chang, MD
For many people, the cold clear days of winter bring more than just a rosy glow to the cheeks. They also bring uncomfortable dryness to the skin of the face, hands, and feet. For some people, the problem is worse than just a general tight, dry feeling: They get skin so dry it results in flaking, cracking, even eczema (in which the skin becomes inflamed).
"As soon as you turn the heat on indoors, the skin starts to dry out," Bonnie LaPlante, an
Sound familiar? Read on to get WebMD's top 10 tips for boosting your winter skin care regimen, so that your skin stays moist and healthy through the winter months.
1. Seek a Specialist
If you go to your local drugstore, you'll be hard put to find a salesperson who can give you good advice. That's why going to an esthetician or dermatologist even once is a good investment. Such a specialist can analyze your skin type, troubleshoot your current skin care regimen, and give you advice on the skin care products you should be using.
But that doesn't mean you'll be stuck buying high-end products. "Inexpensive products
2. Moisturize More
You may have found a moisturizer that works just fine in spring and summer. But as weather conditions change, so, too, should your skin care routine. Find an "ointment" moisturizer that's oil-based, rather than water-based, as the oil will create a protective layer on the skin that retains more moisture than a cream or lotion. (Hint: Many lotions labeled as "night creams" are oil-based.)
But choose your oils with care because not all oils are appropriate for the face. Instead, look for "nonclogging" oils, like avocado oil, mineral oil, primrose oil, or almond oil. Shea oil -- or butter -- is controversial, because it can clog facial pores. And vegetable shortening, LaPlante says, is a really bad idea. "It would just sit on the skin," she says. "And it would be really greasy."
You can also look for lotions containing "humectants," a class of substances (including glycerine, sorbitol, and alpha-hydroxy acids) that attract moisture to your skin.
3. Slather on the Sunscreen
No, sunscreen isn't just for summertime. Winter sun -- combined with snow glare -- can still damage your skin. Try applying a broad-spectrum sunscreen to your face and your hands (if they're exposed) about 30 minutes before going outside. Reapply frequently if you stay outside a long time.
4. Give Your Hands a Hand
The skin on your hands is thinner than on most parts of the body and has fewer oil glands. That means it's harder to keep your hands moist, especially in cold, dry weather. This can lead to itchiness and cracking. Wear gloves when you go outside; if you need to wear wool to keep your hands warm, slip on a thin cotton glove first, to avoid any irritation the wool might cause.
5. Avoid Wet Gloves and Socks
Wet socks and gloves can irritate your skin and cause itching, cracking, sores, or even a flare-up of eczema.
6. Hook Up the Humidifier
Central
7. Hydrate for Your Health, Not for Your Skin
If you've heard it once, you've heard it a thousand times:
LaPlante agrees. "I see clients at the spa who drink their 10 to 12 glasses of water a day and still have superdry skin. It just doesn't do that much."
8. Grease Up Your Feet
Yes, those minty foot lotions are lovely in the hot summer months, but during the winter, your feet need stronger stuff. Try finding lotions that contain petroleum jelly or glycerine instead. And use exfoliants to get the dead skin off periodically; that helps any moisturizers you use to sink in faster and deeper.
9. Pace the Peels
If your facial skin is uncomfortably dry, avoid using harsh peels, masks, and alcohol-based toners or astringents, all of which can strip vital oil from your skin. Instead, find a cleansing milk or mild foaming cleanser, a toner with no alcohol, and masks that are "deeply hydrating," rather than clay-based, which tends to draw moisture out of the face. And use them a little less often.
10. Ban Superhot Baths
Sure, soaking in a burning-hot bath feels great after frolicking out in the cold. But the intense heat of a hot shower or bath actually breaks down the lipid barriers in the skin, which can lead to a loss of moisture. "You're better off with just warm water," LaPlante advises, "and staying in the water a shorter amount of time."
A lukewarm bath with oatmeal or baking soda, can help relieve skin that is so dry it has become itchy, Bielinski notes. So, too, can periodically reapplying your moisturizer. If those techniques don't work, go see a dermatologist. "You may need a prescription lotion to combat the dry skin," Bielinski says. "Or you may have a condition that isn't simply dry skin and that requires different treatment."
Tuesday, November 10, 2009
NFL Week 10 Schedule
The Panthers host the Falcons in week 10 in an important NFC South match up. Carolina needs to win these home games, especially in games against teams in their division. Green Bay hosts Dallas and each team may be in the thick of their division races and each needs to win this game. Can the Eagles and their solid D keep the Chargers' offense from lighting up the scoreboard? In one of the marquee games of the season Indianapolis hosts New England. Can you say AFC Championship game preview? Manning vs. Brady is always great TV, as this is a game that can't be missed.
Bye Week: NY Giants, Houston
- Thursday, Nov. 12
- Chicago at San Francisco 8:20 pm
- Sunday, Nov. 15
- Atlanta at Carolina 1:00 pm
- Denver at Washington 1:00 pm
- Buffalo at Tennessee 1:00 pm
- New Orleans at St. Louis 1:00 pm
- Cincinnati at Pittsburgh 1:00 pm
- Jacksonville at N.Y. Jets 1:00 pm
- Tampa Bay at Miami 1:00 pm
- Detroit at Minnesota 1:00 pm
- Kansas City at Oakland 4:05 pm
- Dallas at Green Bay 4:15 pm
- Seattle at Arizona 4:15 pm
- Philadelphia at San Diego 4:15 pm
- New England at Indianapolis 8:20 pm
- Monday, Nov. 16
- Baltimore at Cleveland 8:30 pm
NFL Week 9 UPDATE
Final Arizona 41 Chicago 21
Final Cincinnati 17 Baltimore 7
Final Tampa Bay 38 Green Bay 28
Final Indianapolis 20 Houston 17
Final Jacksonville 24 Kansas City 21
Final New England 27 Miami 17
Final Atlanta 31 Washington 17
Final New Orleans 30 Carolina 20
Final Seattle 32 Detroit 20
Final San Diego 21 NY Giants 20
Final Tennessee 34 San Francisco 27
Final Dallas 20 Philadelphia 16
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