You Can’t Dismiss 2000 Years of History

Posted by Cathy on with 2 Comments
2000 years of chinese medicine history2000 years ago today, the year was AD 9. (on most calendars anyway)  No cell phones, no cars, no health insurance. Things were pretty different, or were they? People still talked without cell phones, traveled without cars and got sick without insurance. What hasn’t changed in 2000 years is herbal medicine. Specifically, Chinese herbal medicine is not much different than what we use today.
 
2000 years ago if you caught a flu (let’s say in China), you went to a local doctor and a cure was given in the form of bark, roots, stems and leaves. You took home a little bag, boiled your raw Chinese herbs in water and then drank the water. Many people around the world do the same thing today using the same herbal formulas used 2000 years ago.  But does the world remember this history? In Asia and the East the answer is a resounding yes. The West where “modern drugs” have a foothold the answer  is… the tide is turning. Finding herbal medicine, what’s often referred to as “Complementary and Alternative Medicine” (CAM) is getting easier.  
 
One group supporting complementary medicine that has grown exponentially in just the last 10 years is The Consortium of Academic Health Centers for Integrative Medicine. This group includes traditional medical schools  across the country. Members include Stanford, Yale, Northwestern, Duke University and  from The Mayo Clinic in Minnesota across the country to the University of Hawaii. Forty four medical schools in the U.S. have recognized the value in integrating western medicine with other modalities including herbs, acupuncture and incorporating  the mind, body and spirit into modern medical practices.
 
Their mission is to advance the principles and practices of integrative health care within academic institutions.  They support  and mentor academic leaders, faculty, and students to advance integrative health care curricula, research and clinical care. They also disseminate information on rigorous scientific research, which includes research on Chinese herbal compounds. (connect here to a research study done on  Chinese herbal medicines for people with impaired glucose tolerance or impaired fasting blood glucose)
 
As is often said, history repeats itself.  I think we’re returning to our roots. (no pun intended) Funny how the more things change the more they stay the same and Chinese herbal medicine is proving just that,  even after 2000 years.
In case your interested The Consortium’s website is: http://www.imconsortium.org/

Chinese herbs for asthma, have you heard of this?

Posted by Cathy on with 6 Comments
Chinese herbs for AsthmaYes, Chinese herbs for asthma sufferers. This comes straight from the horses mouth,  the American Academy of  Allergy, Asthma and Immunology.  Stated in September 2005,  “This is the first well-controlled study in which an anti-asthma Chinese herbal medicine has been found to be as effective as a corticosteroid drug. Additional clinical studies of ASHMI in the USA are planned.” 
That was four years ago and I couldn’t find any published results since then of  additional studies in the U.S. Not sure why. This study was published by the Mt. Sinai School of Medicine in New York. A fine institution like Mt Sinai telling us Chinese herbs are AS effective as a corticosteroid drug would certainly interest a large segment of the population who suffer with asthma.
It’s a real shame that we don’t have more research studies on Chinese herbs in the U.S. but if these kinds of results  were repeated the drug companies might have some competition selling some very profitable drugs. Corticosteroid treatment for asthma has become the norm and some of those drugs rank in the top 10 most popular prescriptions on the market.
If you choose to read the published report you’ll see that neither the patients or medical staff involved in this study were informed to which group was getting the herbs or the prednisone tablets for their asthma. Double blind studies such as this are conducted everyday in China and Taiwan but the English speaking world is rarely provided with such documentation.  Do  me a favor, if you find any follow up studies on asthma and Chinese herbs, drop a line or a comment below, so we can all be privy to the most recent medical research.   Also leave a comment on how you feel about the amount of research being done in the USA on natural alternatives for diseases such as asthma. ?

I Was Only Making Dinner

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Herb in PacketsI was making dinner tonight, nothing special, chicken, rice pilaf and salad. I’ve love the Near East brand of Rice Pilaf and have used it for years. So what’s so special to make me write about this.   Well, Near East is a well known, multi-million dollar company who has done their share of research on packaging their products. A small cardboard box holds the rice and a FOIL PACKET holds the herbs and spices, the secret ingredients that give the rice that great flavor.    

I poured my rice into my boiling water and then tried to rip open the foil packet even knowing in advance I’m going to have to get the knife or scissor to open it. It’s not a paper packet it’s a foil packet that holds the herbs and spices.   So I asked myself, why did this company decided to put their herbs and spices into a separate foil packet even though you mix the two together? Clearly the answer is the same reason that I have chosen to package my Chinese herb products into foil packets. 

Because freshness matters. Foil packets preserve freshness and flavor.  Foil packets are air tight and moisture tight and this matters when your dealing with natural herbs and spices.

Freshness makes the difference in potent herbs or stale herbs and spices. When your product is natural herbs, the  fresher the better.  This is the very reason packet technology is being used to package Chinese herbs throughout  Asia.  Foil packets don’t breath. Once the herbs are inside and sealed they are as fresh as the day they were dried. Foil packets provide a level of potency unmatched by any other type of packaging of Chinese herbs.

So thank you Near East for reminding us all, something simple like a foil packet can make the difference between a good product and a great, fresh, potent product. 

(Pac Herbs is the only company who has Chinese herbs packaged in stay fresh, individual PACKETS.)

Dr. Oz Recommends Ginseng for Swine Flu

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Chinese herb ginsengEver since Dr. Oz’s interview in Esquire magazine (Dec. 09) I’ve been fielding a phethera of questions on ginseng.  Thanks Dr. Oz, I’m always happy to talk about the Chinese herbs I love.  It’s an added bonus that the best American Ginseng is actually grown in Wisconsin, my old stomping grounds. I also love to buy American whenever possible.

In response to a question “how to prevent swine flu”, Dr. Oz says: “Vitamin D and American ginseng are the two things I recommend the most. Vitamin D because it stimulates dramatically the ability of the immune system to respond, and American ginseng because it stimulates these things called Toll-like receptors in the gut. They’re ancient – our most primitive immune response – and they make it difficult for bugs to get in through the intestinal wall.”

 

This is an excellent post on ginseng from Acupuncture Chicago.
By Jennifer Dubowsky

Did you know there are different types of ginseng and they are all considered potent herbs for helping the body adapt to stress – both mental and physical. Ginseng is best known for its ability to stimulate your immune system and fight fatigue and stress. Several dozen studies have shown that ginseng enhances physical and mental performance, improves mood, and aids metabolic function. Other studies suggest ginseng maybe anti-inflammatory and can provide a wealth of benefits including: improved blood cholesterol; lowered liver toxicity; lowered blood sugar levels; improved blood oxygen flow; control of respiratory diseases; and enhanced stamina.

The 3 Most Well Known Types Of Ginseng

Chinese Ginseng (Panax ginseng)

Considered the “king of all herbs” in many countries, found in the forests of northeast China, Manchuria and Korea. In Traditional Chinese Medicine, Chinese ginseng is used to tonify the “Qi” (vital energy or life energy force) and is a powerful “yang” or warming tonic herb. It has been reported to: stimulate the immune system; fight fatigue, combat stress, slow aging, balance blood sugar levels, enhance mental performance and memory, lower cholesterol, and strengthen the heart muscle. It may even have anti-tumor and anticancer properties. Before rushing off to get some Chinese Ginseng be aware that it’s overuse can have some negative side effects including; irritability, insomnia and rapid heart beat.

*Panax ginseng has had a notorious reputation as a sexual rejuvenator, particularly for men, however much of this reputation seems to be over-hyped.

American Ginseng (Panax quinquefolium)

Is indigenous to eastern woodlands from Georgia to Quebec, and was used by Native Americans. The picture in this post is of American Ginseng. While not as well known as Chinese Ginseng, American Ginseng has been around for hundreds of years. Jesuit Priests were reported to be trading American Ginseng to the Chinese as early as 1718. American Ginseng has a more “yin” or cooler nature than its Chinese counterpart. While still energizing the body, American Ginseng calms the central nervous system, quiets the brain and lowers blood pressure. Also, because of its more “yin” nature, it is generally better to use on a daily, long term basis than Chinese Ginseng. However if you tend to have a cold constitution, this might not be the herb for you.

Siberian Ginseng (Eleutherococcus senticosus)

Native to Siberia, Japan, Korea and China. Although not a “true ginseng”, this variety is most highly prized. Eleuthero was traditionally used to promote longevity and general health. Many herbalists prefer Eleuthero as the ginseng for helping with women’s health issues, particularly with depression associated with PMS and menopause. Research, mostly from Russia, confirms this herb’s ability to increase mental and physical performance, stimulate the immune system, increase movement of white blood cells, promote circulation and enhance the benefits of medical radiation treatments while lessening its negative side-effects.

Cautions About Ginseng

Ginseng should be avoided by patients who are pregnant or have high blood pressure. In addition, ginseng may increase the effects other stimulants, which may cause sweating, insomnia, or an irregular heartbeat. It should not be used in conjunction with antipsychotic medications, steroids or hormones. As with all Chinese herbs it is best to consult with a Chinese Herbalist and see what is best for you before taking ginseng products.

Shop for ginseng here.

American are spending more on CAM – Complementary & Alternative Medicine

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CAMAs patient awareness of health and disease prevention has grown, so too has their interest in alternatives to traditional therapeutic disease-based options. The National Center for Complementary and Alternative Medicine (NCCAM) defines Complementary and Alternative Medicine (CAM) as "a group of diverse medical and health care systems, practices, and products that are not currently part of conventional medicine."   This may soon change with new health care legislation on the horizon.

Over the past 10 years, the therapeutic options afforded by CAM  have blossomed into a $45 billion industry. Of this, $12 billion has been spent on CAM health practitioners including chiropractors, acupuncturists and massage therapists. The remaining $33 billion is spent on stress reduction techniques including yoga and massage as well as on dietary supplements, primarily fish oil, glucosamine and echinacea.

In general, approximately 11 percent of out-of-pocket spending on health care in the United States is spent on CAM modalities, a number that has opened the eyes of many non-believers.

Patients are often reluctant to discuss the use of CAM with their physicians for fear of being rebuked or dismissed. Many physicians view alternative-based therapies as "quackery" and adopt an attitude of "semi-indulgent contempt," as described by one physician. Further complicating matters is the relative lack of practitioner knowledge and training on CAM modalities. Nudged forward by patient demand, this view is clearly changing and now more than 70 medical schools and 45 medical centers, including The Mayo Clinic and The Cleveland Clinic, have adopted integrative and alternative medical centers.

Flower Medicine on the Forefront of Liver Cancer Treatment

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Ye Ju Hua Wild Chrysanthemum Flower Chinese HerbNatural products like Chinese herbs have become increasingly important for new pharmaceutical discoveries. Chinese Herbs and other phyto-medicinals  are being widely studied particularly for cancer treatments. Currently more than 60% of cancer drugs are of plant origin.  New research on the Chinese herb called Ye Ju Hua or Wild Chrysanthemum flower shows anticancer activities and could be a valuable resource in the fight against cancer.

The flowers of Chrysanthemum indicum (Chrysanthemi Indici Flos), is a traditional Chinese herb widely used throughout China and Asia which this study suggests could be a promising novel treatment for liver and other cancers. Hepatocellular carcinoma (HCC) is known as a common and aggressive malignant cancer worldwide.  In China, HCC accounts for 90% of primary liver cancer, which is the second most common cause of death. Chemotherapy plays an important role in the treatment of cancer, but it is limited to a significant extent by its toxicities and side effects. One possible way to increase the potency of anticancer drugs and to decrease side effects is to develop traditional medicines, especially from medicinal plants.
 

Chrysanthemum   has a long history of use in Traditional Chinese Medicine to treat vertigo, hypertensive symptoms and several infectious diseases such as pneumonia, colitis, stomatitis and carbuncles.   A series of recent studies have demonstrated that Chrysanthemum possesses antimicrobial, anti-inflammatory, immunomodulator, and neuroprotective effects.  Recently, much attention has been devoted to the anticancer activity of Chrysanthemum on human cancer cells, however, its anticancer mechanism of action is still not clear and needs further investigation. The inhibition of tumor cell growth without toxicity in normal cells has attracted considerable attention in cancer therapy.  

Clinical studies have shown Chrysanthemum  can be used in combination with other chemotherapeutic agents and other Chinese herbs.  One study  found that patients with metastatic breast cancer postoperatively receiving Chrysanthemum as one of the main components, in combination with other traditional Chinese medicines, had a 5-year overall survival rate of 70% and a complete response rate of 60%, and in combination with chemotherapeutic agents, had a 5-year overall survival rate of 77% and a complete remission rate of 80%, without adverse effects.  Another study demonstrated that Chrysanthemum  in combination with traditional Chinese herbs, achieved a response rate of 67% in advanced stage esophageal carcinoma patients. 

Plant-pharmacology used in Traditional Chinese Medicine (TCM) continues to be an important source of discovery and development of novel therapeutic agents for cancer treatments.
 
Link to Study:
 
Zong-Fang Li, Zhi-Dong Wang, Shu Zhang, Xian-Ming Xia, Department of General Surgery, The Second Affiliated Hospital, School of Medicine, Xi’an Jiaotong University, Xi’an 710004, Shaanxi Province, China. Chen Huang, Key Laboratory of Environment and Genes Related to Diseases of the Education Ministry, School of Medicine, Xi’an Jiaotong University, Xi’an710061, Shaanxi Province, China
Supported by Grants From the National Natural Science Foundation of China, No. 30672766 and Science and Technology Developing Foundation of Shaanxi Province, China, No. 2006 K16-G4 (1)
Published online: September 28, 2009
Peer reviewer: Dr. Yukihiro Shimizu, Kyoto Katsura Hospital, 17 Yamada-Hirao, Nishikyo, Kyoto 615-8256, Japan

Dang Gui, An Ancient Herb for Modern PMS

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Chinese herb dang gui Mood swings. Depression. Irritability. Crying. Anger. Bloating. Breast tenderness. Fatigue. Insomnia. Painful menstrual cramps. Most likely you are one of the 90% of women that experiences Premenstrual Syndrome (PMS). And of that, 30-40% of you will have to rearrange your daily lives in order to maintain the proper self-care needed to manage these symptoms. Approximately every 28 days the body repeats this beautiful, life-affirming, and natural cycle. 

However,  if you are one of the millions of women who experience PMS, you may find yourself wondering what is ‘natural’ about your experience.  For most, these symptoms color every moment of those 5 – 7 days, including the week prior to the beginning of menstruation. This means that for 14 days out of every given month, you are feeling less than yourself. For thousands of years, practitioners of Chinese Herbal Medicine have been treating symptoms of PMS naturally. So in this modern world, where many of the solutions for relief involve harsh chemicals with potentially unpleasant side effects, returning to roots/plants is natural.  Dang gui is prescribed in Asia for almost every gynecological complaint, from regulating the menstrual cycle to treating menopausal symptoms caused by hormonal changes.

Dong quai produces a balancing effect on estrogen activity. In Chinese herbal medicine it's a welcome change in restoring the unique rhythms and cycles of a woman’s body.  This herb has earned a reputation among practitioners as the ‘ultimate’ herb for women. In China it is widely used, in combination with other herbs, as a daily tonic for women.   It is prescribed for almost every gynecological complaint, from regulating the menstrual cycle to treating menopausal symptoms caused by hormonal changes. Dong quai seems to have an adaptogenic effect on estrogen activity. This means it adapts to what your body needs at the moment.

Found in moist meadows, alongside of riverbanks, and in mountain ravines, the root of Dang Gui (pronounced ‘dahng gway’) resembles carved ivory, while the leaves resemble those of carrots, celery, or parsley. From May to August, honey-scented, greenish-white flowers bloom in flat-topped clusters. True to the serene environment in which it grows, it helps to relax the smooth muscle of the uterus and provides a mild sedative effect. It is able to do this because it contains chemicals that mimic the effects of estrogen on the body, restraining and supplementing the production of estrogen as needed.

As Chinese Herbal Medicine gains further acceptance in the United States, the doors of research are opening as well. A study by the international nonprofit organization, the Cochrane Collaboration, found that Chinese Herbal Medicine for primary dysmenorrhea roughly doubled pain relief and improvement in overall symptoms when compared with conventional Western pharmaceuticals. In Traditional Chinese Medicine, Dang Gui is  known to treat many types of gynecological problems, fatigue, anemia, and high blood pressure. It is the only non-animal source of Vitamin B12, has anti-inflammatory, analgesic, antispasmodic, and sedative properties, and is also used as an aphrodisiac.   It is high in iron content and helps to prevent iron deficiency and anemia.  It is truly the ultimate all purpose tonic herb for women.

This article is designed to provided the reader with clinical research results and the potential benefits and or risks associated with CAM (Complementary and Alternative Medicines). The author advocates neither for or against any particular therapy and recommends individuals speak with licensed medicial practitioners before using any Chinese herbal supplements or other health supplements.

US Navy and Marine Corps personnel use Acupuncture & Herbal Medicine

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acupuncture at pacherbs.com A heart felt thank you to all our troops oversees who will miss their families this Thanksgiving. We salute you and say God Bless.  
In recent years, Complementary and Alternative Medicine (CAM) has shown an increasing presence in the US health care system as well as in Canada, Australia, Denmark, and the United Kingdom.   The number of visits to practitioners of alternative therapies and total expenditures have  increased, rivaling or exceeding visits and expenditures for conventional medical care.  A study done on the use of CAM by the US military was consistent with patterns in the US civilian populations. 37% of a healthy US Navy and Marine Corps population who participated in this study  reported the use of at least one CAM treatment in the previous 12 months.
While CAM therapies such as chiropractic care have been a part of the military health care system for over a decade,  it is important to understand CAM treatments so that guidelines may be created for personnel who choose to use any of the diverse methods of treatment. Several treatments were consistently reported together; almost 55% of individuals who used acupuncture also used massage; 67% of individuals who used hypnosis also used relaxation, and 78% of individuals who used homeopathy also used herbal therapy.
The study results suggests that people more likely to use some form of CAM are women ages 25–49 years, White, educated, and middle economic class. Officers were 50% more likely to report CAM use than were enlisted personnel  Those who reported moderate to severe body pain were nearly twice as likely to report CAM use in comparison with those with none or very mild body pain Among the most commonly reported CAM therapies in civilian populations are chiropractic care, herbal medicine, relaxation therapy, and massage.
As the use of complementary and alternative medicine becomes more widespread, the DoD Force Health Protection program seeks to create a military force fully protected from preventable health threats throughout their military service. This includes assessing potential risks or benefits from unconventional medical alternatives and supplementation. For this reason, it is important to begin to understand prevalence of CAM use in active military personnel as well as general beliefs associated with CAM use in this population.
 
Read entire study here

TCM & Chinese Herbs May Be Another Alternative In Fight Against H1N1

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Chinese Herb researchTraditional Chinese Medicine (TCM) is used by more than 3 billion people in the world. As temperatures begin to drop and winter approaches the seasonal flu and H1N1 cases begin to spread. There may be another alternative to Tamiflu & flu vaccines to battle the virus. Hong Kong based Rorric Bio-Technology Ltd. believes it may be able to offer a less invasive cure to H1N1 using Chinese Medicine. The Chairman of R&B Dr. Chow Ching-Fung says, “This formula is effective in two ways.

First it combats and eliminates the virus. Second, it boost the immune system, helping the patient to become stronger. Traditional Chinese medicine has a long history of being proven to have fewer side effects, as it uses herbal ingredients. But western medicine contains a mixture of chemicals from the manufacturing process. So the risks are higher.”

The formula is made of up 21 Chinese herbs. Dr. Chow says he has prescribed the formula to 100 patients suspected of contracting taking H1N1 and they have fully recovered after taking the formula. It’s currently in a powder form, but Dr. Chow says there may be a pill version in the future. Tests at the Wu Han Institute of Virology show that the formula is not only effective on H1N1 but also against other mutated forms of influenza A. Tests continue on 300 patients. If successful it will be the first Chinese Herbal prescription drug to cure H1N1.

Herbs treat Acetaminophen Side-Effects

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thumbnailThis is a very interesting story out of Stanford School of Medicine. They literally stumbled upon a “substance” to help avoid liver toxicity from acetaminophen related liver damage.

Gary Peltz, MD, PhD, professor of anesthesiology at Stanford said “My postdoctoral fellow, whose parents and other family members in Asia were taking this compound in their supplements, started laughing. He recognized it immediately.”

The supplement has been marketed as an herbal medicine known as Vitamin U and used for the treatment of digestive problems for years. (I love this part) “It’s highly abundant in many plants”.

Another victory for phyto-medicinals,  vindicated by Western doctors at one of the most prestigious universities in the U.S.  “By administering SMM, which is found in every flowering plant and vegetable, we were able to prevent a lot of the drug’s toxic effect,” said Peltz

It’s difficult to phanthom that  liver damage is a side effect of one of the most popular drugs (Tylenol) OTC for pain, and is also the number one cause of liver transplantation surgeries. What’s quite disturbing is this quote; “Unfortunately, the prevalence of acetaminophen makes it easy to accidentally exceed the recommended levels, which can occur by dosing more frequently than indicated or by combining two or more acetaminophen-containing products. However, severe liver damage can occur at even two to three times the recommended dose (the maximum adult dose is 4 grams per day; toxic daily levels range from 7 to 10 grams).

“It’s a huge public health problem,” said Peltz. “It’s particularly difficult for parents, who may not realize that acetaminophen is in so many pediatric medicines.”

More information on Acetaminophen

GENERIC NAME: acetaminophen BRAND NAME: Tylenol and others DRUG CLASS AND MECHANISM: Acetaminophen belongs to a class of drugs called analgesics (pain relievers) and antipyretics (fever reducers). The exact mechanism of action of acetaminophen is not known. Acetaminophen relieves pain by elevating the pain threshold, that is, by requiring a greater amount of pain to develop before a person feels it. It reduces fever through its action on the heat-regulating center of the brain. Specifically, it tells the center to lower the body’s temperature when the temperature is elevated. The FDA approved acetaminophen in 1951. PRESCRIPTION: No. GENERIC AVAILABLE: Yes. PREPARATIONS: Liquid suspension, chewable tablets, coated caplets, gelcaps, geltabs, and suppositories. Common dosages are 325, 500 and 650 mg. STORAGE: Store tablets and solutions at room temperature 15°-30°C (59°-86°F). Suppositories should be refrigerated below 27°C (80°F). PRESCRIBED FOR: Acetaminophen is used for the relief of fever as well as aches and pains associated with many conditions. Acetaminophen relieves pain in mild arthritis but has no effect on the underlying inflammation, redness, and swelling of the joint. If the pain is not due to inflammation, acetaminophen is as effective as aspirin. It is as effective as the non-steroidal antiinflammatory drug ibuprofen (Motrin) in relieving the pain of osteoarthritis of the knee. Unless directed by physician, acetaminophen should not be used for longer than 10 days. DOSING: The oral dose for adults is 325 to 650 mg every 4 to 6 hours. The maximum daily dose is 4 grams. The oral dose for a child is based on the child’s age, and the range is 40-650 mg every 4 hours. When administered as a suppository, the adult dose is 650 mg every 4 to 6 hours. For children, the dose is 80-325 mg every 4 to 6 hours depending on age. DRUG INTERACTIONS: Acetaminophen is metabolized (eliminated by conversion to other chemicals) by the liver. Therefore drugs that increase the action of liver enzymes that metabolize acetaminophen [for example, carbamazepine (Tegretol), isoniazid (INH, Nydrazid, Laniazid), rifampin (Rifamate, Rifadin, Rimactane)] reduce the levels of acetaminophen and may decrease the action of acetaminophen. Doses of acetaminophen greater than the recommended doses are toxic to the liver and may result in severe liver damage. The potential for acetaminophen to harm the liver is increased when it is combined with alcohol or drugs that also harm the liver. Cholestyramine (Questran) reduces the effect of acetaminophen by decreasing its absorption into the body from the intestine. Therefore, acetaminophen should be administered 3 to 4 hours after cholestyramine or one hour before cholestyramine . Acetaminophen doses greater than 2275 mg per day may increase the blood thinning effect of warfarin (Coumadin) by an unknown mechanism. Therefore, prolonged administration or large doses of acetaminophen should be avoided during warfarin therapy. PREGNANCY: Acetaminophen is used in all stages of pregnancy and is the drug of choice for short-term treatment of fever and minor pain during pregnancy. NURSING MOTHERS: Acetaminophen is excreted in breast milk in small quantities. However, acetaminophen use by the nursing mother appears to be safe. SIDE EFFECTS: When used appropriately, side effects with acetaminophen are rare. The most serious side effect is liver damage due to large doses, chronic use or concomitant use with alcohol or other drugs that also damage the liver. Chronic alcohol use may also increase the risk of stomach bleeding. Reference: FDA Prescribing Information

5 Prevention Tips For PMS & Menstrual Cramps

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Whether you’re a professional mother or a working professional, or both, each day you provide unending value, support, and energy to the world around you. In order for you to sustain those around you, you must first sustain yourself. Here’s a few tips to keep your menstrual cycle symptoms from interfering with your daily life every month. Remember, making even subtle changes to your routine can make an incredible difference in your quality of life.

1. Movement with Intention: Take a brisk 45 minute walk every day or break it up into smaller segments of 15 minutes in the morning, at lunch and after dinner. If you already spend a fair amount of time during the day walking, count your steps with an odometer. Approximately 2000 steps is equivalent to one mile. Most importantly, move with the sake of intention. If you’re experiencing a high amount of stress, set an intention at the beginning of the walk to release that stress with each step you take. If walking isn’t your style, but biking or running is, do that instead. Simply do what you enjoy on a regular basis. Stress is a key factor in PMS so set your intention to release it daily.

2. Raw Nutrition: Ideally you want all of your food sources to be fresh as opposed to processed. Processed foods are stripped of most of their nutritional value by the time they reach your plate and are essentially digested as empty calories. If this seems overwhelming, start simply by regularly incorporating one new vegetable into your diet each week. Food should be our first medicine and vegetable have all the nutrients your body craves. Feed your body well and it will BE well.

3. Daily Juice: Start your day with a tall glass of fresh vegetable juice instead of a tall latte. If vegetables sound daunting first thing in the morning, add small amounts of fruit and/or yogurt to create a more balanced flavor. For bonus points, try to use only fruits and vegetables that are in season or a macrobiotic diet. Our ancestors ate this way and it’s a sure fire way to super charge for body which translates to less PMS symptoms.

4. Indulge: Slip between the sheets for a good night’s rest 30 minutes earlier than usual. At the end of the week this equals an additional 3.5 hours of sleep. Lack of sleep is one of the highest risk factors for poor health and therefore one of the most valuable things you could choose to indulge in. Getting enough sleep allows your body run smoothly and efficiently. Many hormone functions are produced or are timed to release during sleep or right before sleep. So any shortage will affect your monthly cycle in the long run.

5. Consider Herbal Alternatives: Explore alternative therapies such as Chinese Herbs. Dang Gui, has been shown to help balance hormones naturally, effectively decreasing PMS symptoms such as mood swings, cramps, headaches, bloating, and breast tenderness. Dang Gui is known as the female Ginseng, therefore a very important herb. You can boil this herb raw and drink as a tea or purchase in tea bags or bulk. Either way drinking a cup of dang gui tea each day helps your body gradually balance out your hormones and alleviates both PMS during the month and reduces cramping during your cycle.

This post is proudly a part of Prevention Not Prescriptions Tuesday @ The Kathleen Show. For more information and to check out some other great health blogs click here.

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