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Greetings!
Have you ever walked a labyrinth? If you have not, I encourage you to take the time to do so. My husband Pat and I were recently on vacation in Maui and discovered this beautiful labyrinth (see above). It was in such an incredible setting with the waves crashing on the rocks and the white sandy beach below. I have found in the past that as I walk the labyrinth I turn inward and settle comfortably into a sense of inner peacefulness and calm. They say that the circuitous path of the labyrinth is similar to the journey of life. As I began to walk this large labyrinth in Maui, I found myself settling into that calm inner peacefulness that I have experienced before but then as time went on I found myself asking "when will I get to the center?" and and then, "when will I get to the end?". The inner calm began to turn to frustration and impatience. As I continued to walk it occurred to me that these feelings of frustration and impatience were not new to me. Indeed, walking the long and circuitous path of the labyrinth gave me insight into some of the feelings that I struggle with on the long and circuitous path through life. This experience was a powerful reminder to me of how important it is to focus on being in the present instead of anticipating the future. Perhaps you have had a similar experience?
I hope you enjoy this month's newsletter. The main topic is Herbs: A Buyers Guide. It can be very confusing and overwhelming to shop in the herb and supplement section of the alternative pharmacy. This issue of the newsletter will provide you with the basics about how to buy herbs. Next month I will give you some guidance on how to read herb and supplement labels and how to judge the quality of these products. In the provider section of this month's newsletter I briefly talk about breast cancer prevention and offer some resources that are easy to access. Please let me know if you have any topics you would like me to cover. This newsletter is for YOU! |
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WHH News
Exciting News!
I have passed my boards in holistic nursing and now can add more initials to my name (just what I need!). I now have the credentials Advanced Holistic Nurse- Board Certified (AHN-BC). In December of 2006 the American Nurses Association officially recognized holistic nursing as a specialty. I felt that it was important for me to acquire board certification so that patients and providers know that I meet the national standards required of the holistic nurse. Here is a link for more info about the specialty.
Phase 1 Integrative Guided Imagery
In Phase I, you will learn the fundamental principles and core concepts of Integrative Imagery. May 16-18 from 8:00am-4:30p. At the Mercy Center in Burlingame, CA (near SFO). Tuition: $550 for AHNA members $575 for all others. 20.4 CEUs. Contact: Beyond Ordinary Nursing (650) 570-6157 or Website.
Kenya Medical Mission
I will be in Kenya on a medical mission this summer. I am very excited and trepidatious about what I will see and do while I am there. The recent political upheaval and violence has left many people displaced and unable to meet even their most basic needs. Health care issues tha Kenyan women face include HIV/AIDS, female circumcision, rape and lack of access to health care. Many young girls are unable to attend school when they get their periods because they do not have sanitary pads or panties; an issue we do not even think about in this country. I will be bringing a suitcase full of panties and pads to Kenya. If you would like to contribute, please contact me. It's an easy and fun way to make a difference in a young woman's life.
Educational Opportunity
The UCSF National Center of Excellence in Women's Health, UCSF Department of Psychiatry, The Older Women's League, and The Transition Network invite you to State of Mind: Depression and Anxiety in Midlife and Older Women
Patricia Areán, PhD and Ellen Haller, MD,UCSF Department of Psychiatry:
Recognizing Signs and Symptoms of Depression and Anxiety Disorders,
Early Intervention, Measures
Current Research
Range of treatment options
Wednesday, April 23rd at 6:00PM-8:00PM, Mt. Zion Hospital, Herbst Hall, 1600 Divisadero Street, 2nd Floor, Cost: $10.00 (limited number of scholarships available). Reception immediately following the event. Please RSVP (pre-registration is required)Bertina Lee at (415) 885-3658 or bertina.lee@ucsfmedctr.org |
Ask Dr. P
Herbs: A Buyers Guide
The herb and supplement section of the alternative pharmacy is overwhelming for most people. There are so many different kinds of herbs and supplements to chose from. Herbs are like any other supplement, they come in different forms, strengths and dosages. If you don't take them appropriately they may not help you or they may do you harm. It is important for you to know the difference between the different forms of herbs so that you can make an informed decision about what to buy. Herbs are available in tincture, extract, capsule or tablet form. In addition, you can buy herbs in bulk either fresh or dried. Prepackaged teas can be medicinal as well. Let's talk about the various forms of herbs and how they are different.
You can find bulk herbs at health food stores such as Whole Foods or at alternative pharmacies such as Elephant Pharm (I checked, Pharmaca does not carry bulk herbs). Most people buy herbs in bulk to either make tea or prepare their own tinctures. Of course culinary herbs are also sold in bulk and are used in cooking for both flavor and the health benefits. For example, turmeric is used to make curry and is an excellent herb for the treatment of inflammatory conditions like arthritis.
I enjoy making and prescribing herbal teas. Herbs are cheaper to buy in bulk. Teas are usually made from the flower or leaf of the plant. My favorite tea for anxiety and/or sleep is made from chamomile, lemon balm, and passionflower. Try buying your teas in bulk sometime; you will notice a different in the flavor of the tea because it is fresher and usually of higher quality. If you are using teas for medicinal purposes you will want to let it seep for at least 5 minutes or more, depending on the herb.
Tinctures are made when fresh or dried herb is combined with a solvent such as alcohol, glycerine or water. Most tinctures are either 1:10 (one part herb to10 parts solvent) or 1:5. You will find that most extracts are alcohol-based. Alcohol extracts more of the ingredients in the herb and is a natural preservative. Glycerine can be used as an extract with the lighter herbs. It is sweet so children and adults find glycerine tinctures easier to take than alcohol.
Extracts are very similar to tinctures but they are more concentrated. The herb's ingredients are either extracted with water or alcohol. Extracts and tinctures can be very bitter tasting. Sometimes flavoring is added to increase their palatability.
Capsules and tablets are made from raw herb or herbal concentrates. Read the label carefully to determine what you are buying. Capsules and tablets are usually not as potent as extracts or tinctures.
You will also find herbs in lozenges, lotions, ointments, and salves. Herbs can be used for all kinds of conditions so you will find them in lozenges (slippery elm bark for sore throats), ointments (calendula to promote healing), and lotions (aloe vera for burns).
If your provider prescribes herbs for you they should tell you which form of the herb to buy, strength, dosage, and how often to take it just like they do when they prescribe other medications. When I work at Elephant Pharm I am surprised and alarmed at how many people come in with a list of supplements on their provider's stationery (both alternative and conventional) that just says the name of the herb or supplement and no other information about the dosage or how to take it.
Next month I will talk about how to read herb and supplement labels, how to determine the quality of the product and what resources are available to help you learn about herbs.
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Living Green Tip of the Month
Celebrate Earth Day April 22nd
There are lots of ways to celebrate Earth Day. I found a couple of great sites to give you some ideas:
The Everyday Environmentalist tells you how to make personal science-based choices to help the environment.
The Green Apple Event is in Golden Gate Park on Sunday April 20th. It includes music by Mickey Hart and talks by environmentalists. It's for the whole family! |
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For Providers
Breast Cancer Prevention Tips & Resources
Dietary practices that can help reduce the risk of breast cancer:
- Keep your fat content low. Below 25 percent of your daily calories is ideal.
- Avoid animal fats, polyunsaturated fats (many vegetable oils), and hydrogenated oils (margarines and vegetable shortenings) - all can increase cancer risks.
- Use healthy fats: monounsaturates such as extra-virgin olive oil, freshly ground flaxseed and oily fish such as wild Alaskan salmon and sardines (which are rich in omega-3 fatty acids) may reduce your risk of breast cancer.
- Include whole soy products in your diet. Soy foods contain many cancer-protective substances, including isoflavones. Try to eat one to two servings of whole soy-based foods a day.
- Avoid alcohol. Even in modest amounts, alcohol consumption is associated with an increased risk of breast cancer.
- Minimize your consumption of ordinary meat, poultry, eggs, and dairy products. Replace with organic, hormone-free versions and use sparingly.
- Eat more fruits and vegetables! They contain many different cancer-protective phytonutrients. (From DrWeil.com)
Here are some resources for both patients and providers:
Use the Breast Cancer Risk calculator. This is a simple assessment tool offered by the NCI that patients can complete themselves. This is a great opener to a discussion about risk factors for breast cancer.
Share the Cancer Club Newsletter with patients, family and friends with cancer. Christine uses humor and poignant stories to engage and comfort people with or affected by cancer.
Participate in the Marin Women's Study so that we can better understand why the breast cancer rates are so high in Marin and similar communities.
Volunteer as a member of the medical crew for the Susan G. Komen 3 Day Walk for Breast Cancer.
In loving memory of Debbie Peterson, NP who will be missed by patients, colleagues, friends and family. She was a fun, kind, and intelligent woman who was able to engage some of the most challenging patients.
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Women's Health & Healing believes that women want to explore and understand all of the health care options available to them; conventional, alternative and complementary.
With gratitude, |
Priscilla Abercrombie, RN, NP, PhD
Women's Health & Healing
415-457-1451 |
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