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Greetings!
Happy Valentine's Day! I'm not one to celebrate Valentine's Day- ask my husband! Fortunately, we both feel that it is more important to celebrate each other every day than to buy flowers or chocolate on one day. Having said that, what could be more wonderful than celebrating love? I would like to propose that you add a little twist to your Valentine's day celebration. Why not include yourself? The Buddhists call it loving-kindness meditation. Here is a phrase you can say to yourself on Valentine's Day and everyday:
May I be well.
May I be happy.
May I live in peace.
If you like, you can further expand the prayer by changing the "I" to the name of someone you love. If you want to stretch yourself a little insert the name of someone you are angry with and see how that feels. Loving-kindness meditation can be a wonderful way to bring love and peace to relationships and to yourself.
In this edition of the newsletter I discuss Treating Anxiety Without Drugs. I believe that the best approach is integrative which includes nutrition, exercise, herbs and mind/body interventions for the treatment of anxiety. See what YOU think! |
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WHH News
It's Official!
I am now certified in integrative guided imagery. Many thanks to the two incredible women who teach the course, Sue Ezra and Terry Reed. I learned so much from them both. I look forward to sharing this amazing healing tool with all of you.
Don't Forget
There is a newsletter archive accessible on the WHH website and this link. Check it out! Share the info with a friend! Last year's topics included: depression, libido, postmenopause, insomnia, IUDs, HPV, sunscreens, fighting colds, hormone therapy, and imagery.
Upcoming Events
Annual Nutrition Conference
The Program in Integrative Medicine is having its annual nutrition conference in Phoenix April 14-16. It is packed full of cutting edge information presented by clinicians, researchers, nutritionists, chefs and others. An added benefit- the food is great! For more information. |
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Ask Dr. P
Treating Anxiety Without Drugs 
You might be wondering, what's the big deal? Doesn't everyone suffer from anxiety now and then? Well, it's true that most of us experience some anxiety due to stressful events in our lives. But for some people anxiety is a serious problem. Anxiety should be treated when it keeps you from doing the things you like to do or need to do. Or when it interferes with your relationships with others. In many cases, anxiety accompanies depression so they both need to be treated. There are different types of anxiety: generalized anxiety disorder, panic disorder, and post traumatic stress disorder to name a few.
Last month I attended an all day workshop called "Anxiety Disorders in Primary Care" put on by the San Francisco Department of Public Health. The workshop speakers focused on treating anxiety with drugs and cognitive behavioral therapy. Prescribing drugs can be an efficient way of treating anxiety especially within the time constraints of most primary care visits. Fortunately, I have the luxury of being able to spend time with my patients so I am able to do a thorough assessment and personalize treatment recommendations to meet the needs of each individual patient. By using an integrative approach we can treat anxiety holistically. Let me give some examples of non-pharmaceutical approaches for the treatment of anxiety that I discuss with patients in my office:
1. Eat foods that keep your blood sugar and mood stable. Avoid sugar, caffeine, and alcohol. Many people with mood disorders crave the types of food that stimulate the pleasure center of the brain. Unfortunately this has a short term effect and leads to a "downer" once the food is metabolized. Eat lots of fiber with your meals to keep your blood sugar stable. Make sure you fill your plate full of colorful fruits and vegetables so that you know that you are getting the whole range of vitamins and nutrients you need. Concentrate on vitamin B-rich foods such as dark green leafy veggies.
2. Be physically active. Get out for a walk at least 20 minutes each day. Participate in aerobic activity so that you can get rid of that excess energy flowing through your body. Be in nature where there is expansiveness around you to facilitate letting go of anxious thoughts and tension you are holding on to.
3. Talk about it. Process what is going on by talking to someone (a therapist, friend, or family member) or by journaling. Take the time to deal with your stresses, concerns, or worries. Don't ignore them and let them build up.
4. Find at least one mind/body intervention that helps you relax and use it every day. Here are a few examples:
a. You might try Integrative Guided Imagery. You can go to a "special place" in your imagination where it is safe, peaceful and relaxing or work on inner strengths that can help you combat your anxiety.
b. Try Mindfulness Based Stress Reduction. You can become more aware of the tension you hold in your body and learn to "empty your mind" which disrupts the repetitive negative thought processes that can occur with anxiety.
c. Breathwork can help you slow down your breathing and focus on letting go of tension and stress. For some people with panic disorder this can be difficult to do.
d. Progressive muscle relaxation can help you become aware of muscle tension and concentrate on letting go of it.
e. Learn tai chi, yoga or chi gong. These are great activities that help you learn how to focus energy and bring awareness to your body through movement.
5. Try some calming herbs. One of my favorites is a tea of equal parts chamomile, passionflower and lemon balm. You can drink it throughout the day and before bed. Passionflower is non-sedating and available in a capsule form. Many people are familiar with valerian especially for sleep. It can also be used for anxiety. There are a number of herbs that can be used for anxiety that are non-habit forming, safe and effective.
If you are wondering if you have a problem with anxiety you can learn more about it and even take a self test at this website. You can also learn more about anxiety at the Anxiety Disorders Association of America website. If you have a problem with anxiety be sure to talk with a licensed therapist or your health care provider. Get help. Anxiety is a very treatable condition. |
Living Green Tip of the Month
What is the best way to wash fruits and vegetables?
According to the FDA using plain old cold water is just as good as using soap or those special cleaners sold for washing produce. Apparently 93% of conventionally grown apples tested still had pesticides on them after being washed. It is best to wash your produce well even if you are going to peel it. Buy organic produce whenever possible. Here a list of the dirty dozen- the fruits and veggies you should avoid unless you can buy them organically grown. |
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For Providers
Pine Bark for Endometriosis
We have another tool in our herbal tool chest for women suffering from endometriosis, pelvic pain, and dysmenorrhea. Pine bark extract is a natural plant extract of maritime pine bark containing many beneficial procyanidins, bioflavonoids, and organic acids. It probably works as an anti-inflammatory and has spasmolytic activity on uterine muscle. An earlier study showed that abdominal pain from endometriosis was reduced in 80%, and cramps disappeared in 77% of the women taking pine bark extract (Kohama & Suzuki, 1999).
A study published in the Journal of Reproductive Medicine compared the use of pine bark pinus pinaster (Pycnogenol®)to a gonadotropin-releasing hormone agent (Gn-RHa) called leuprorelin acetate depot (Lupron®). Fifty eight women who had recurrent moderate to severe dysmenorrhea or other pelvic pain after endometriosis surgery performed within 6 months before study enrollment were randomized into the two groups. Mean age was 33 years. Revised American Fertility Society classification was stage 2 (22 cases), stage 3 (28 cases), or stage 4 (12 cases). Women in the pine bark extract group received 30 mg by mouth twice daily for 48 weeks. Women in the Gn-RHa group received injected leuprorelin acetate depot, 3.75 mg every 4 weeks for 6 months.
At the start of treatment, both groups were similar in the proportion with severe pain, pelvic tenderness, and pelvic indurations. After 4 weeks, symptom scores in the Pycnogenol group were slowly but steadily reduced from severe to moderate. Overall, this group experienced a significant reduction in symptoms of endometriosis by 33%. Although the Gn-RHa had a more efficient reduction in symptom scores, relapse of symptoms occurred after 24 weeks posttreatment. In addition, the women in the Gn-RHa group experienced typical symptoms of estrogen deficiency such as hot flashes and amenorrhea. The women in the Pycnogenol group did not experience these side effects of estrogen deficiency. Anecdotally, 5 women in the Pycnogenol group became pregnant. Here is a link to the medscape article. | |
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Women's Health & Healing believes that women want to receive health care that is always healing oriented and engages the body's natural and innate ability to heal itself whenever possible.
With gratitude, |
Priscilla Abercrombie, RN, NP, PhD
Women's Health & Healing
415-457-1451 |
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