We are going to change up this column for 2012 and use it to cover our 2012 Year of Wellness. Using the Wellness Workbook by Dr. John W. Travis as a guide, we'll explore one chapter each month.
"High-level wellness involves giving good care to your physical self, using your mind constructively, expressing your emotions effectively, being creatively involved with those around you, and being concerned about your physical, psychological, and spiritual environments." --John W. Travis, MD, in the Introduction of Wellness Workbook.
Chapter Five
Wellness & MovingMovement is actually one of the primary criteria that differentiates a living thing from a non-living thing. Things that are not alive do not move! Movement IS life! Lack of movement is death. It's really that simple. Historically, humans didn't have to "exercise" because the majority of their days were filled with movement. Imagine hunting and/or foraging for your food EVERY day, walking to gather water, firewood - miles each day. Think of plowing, seeding and reaping your own field, grinding your grain and churning your butter by hand, haulling your laundry to the river and scrubbing it by hand - or hauling the water up to your house to scrub the laundry there. In the early 60s John F. Kennedy said "...the labor of the human body is rapidly being engineered out of working life." 50 years later this is truer than ever. With internet shopping, UPS and pizza delivery, telecommuting and Netflix, we could literally never leave our living rooms! But so to our detriment! We all know that we "should" exercise. I believe this adds to the problem. Things falling into the "should" category of our thinking tend to be things we avoid, make excuses to skip, put on the bottom of our priority list AND beat ourselves up and feel guilty over not doing. Not exactly productive, is it? So FORGET exercise and reframe your thinking to finding ways to move that you enjoy! A little poem from the Wellness Workbook sums it up perfectly. It's by Fred Rohe. but if the dance of the run isn't fun
then discover another dance because without fun the good of the run is undone
and a suffering runner always quits sooner or later. There are three types of exercise/movement that are important for balance and optimal health in the physical body. Aerobic activity increases the heart and breathing rate for a sustained period of time. This is critical for keeping the heart working efficiently, but also promotes lean muscle, good circulation, restful sleep, energy, stamina, positive mental states and many other good things too. Strength-developing exercise, often known as weight bearing or training exercise, is critical for maintaining bone density and health, improves strength, balance and functional ability, decreases pain and helps with blood pressure, cholesterol and blood glucose measures. Flexibility exercise lengthens and stretches muscles creating better balance, agility and general alignment. Each of these areas is an important piece of your regular movement schedule. It is NEVER too late to start moving. Studies in nursing home populations show significant physical and mental benefits from even mild exercise programs. If a 94 year old great-great-great grandma can sleep better, reach down to hug her g-g-g-grandkids and get herself into bed without assistance from a 15 minute routine with weights, music & friends, I'll bet you stand to benefit as well! The trick is to find something you enjoy so you WANT to do it! If you hate the gym, don't go there. If you can't swim, don't go to the pool (unless you want to learn, and then take lessons!) If you don't know what you enjoy, try things out until you find something. Music is a great mover - whether you actually dance or use it to keep you moving in another way. Friends might be great movers - to share, motivate, encourage, and to have counting on you to show up! Walk, bike, swim, yes. Zumba, tango or swing dance, yes. Hula hoop, trampoline, pogo stick, yes. Yoga, tai chi, tae kwando, yes. Treadmill, elliptical, rowing machine, yes too. FIND FUN IN MOTION! You can also fool yourself into some extra movement - take the stairs, park at the far corner of the parking lot - it all adds up. Once you've found some movement that you enjoy, it's important to begin carefully. If you've been sedentary for a long time, be sure you have a doctor's okay to start a vigorous program. Start slowly, build up your tolerance without pain and injury. Warm up and cool down. If you need direction in proper technique for your chosen activity, get it from a good teacher. Monitor your heart rate and don't overdo it. Check that your recovery time is appropriate. Don't be in a hurry! It takes time to build strength and stamina, but if you're enjoying the work, that time will pass quickly and before you know it, you'll be out of the novice league and playing with the big kids! And adding life to your years, besides years to your life! Start moving today! (And, by the way, if you see me around town moving oddly, it might just be a fit of this... take a look and join me! DanceWalk) * * * * *
What is
The Vis?
a) Latin word for power
b) A foundation of naturopathic medicine
c) Word rhyming with bees
d) All of the above
The correct answer is d!
"The Vis" is, in naturopathic medical circles, short for the Latin, "Vis Medicatrix Naturae," which translates to the Healing Power of Nature. It is at the very core of naturopathic medicine and what sets it apart. The Vis is our body's own innate intelligence that strives every minute of every day to keep the body in a perfect balance of health and function.
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To Ponder...
Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
424-348BC he knew this! |
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Looking Ahead
May 2 - Kim Z's Wed 4:15 class ends.
May 4 - 50+ Health for Life Expo at Delta College
May 8 - 2nd Tuesdays
May 9-14 - WellSpring office closed. Yoga classes continue as scheduled.
May 28 - Kim Z's yoga classes canceled and WellSpring office closed - Happy Memorial Day!
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Greetings!
May 3, 2010 was the first day that WellSpring opened in its East Ashman location. Since then we've done a remodel that reversed the entry and office, allowing us to make use of the front porch and enjoy the beautiful, original fireplace in the front room. We've welcomed massage therapist Joslyn Krenzke to the building. We filled in part of the old driveway between the two buildings to prepare for our new garden space. We have also added a Facebook page (WellSpring Naturopathic - go and "Like" us if you haven't already!) and over doubled the number of people receiving Views of the Vis. I count myself so very fortunate to be in this space with all of you! |
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WellSpring & Other News
2nd Tuesdays Program
Tuesday, May 8, 7-9pm
 Water Water Water
This common substance is rather taken for granted in the U.S., but is the very foundation of life and health for us and our planet. Let's take a look at it!
Join us Tuesday the 8th in the Studio at 7pm. No cost - just come! * * * * * * * * * * * *
Coffee Klatch - Tuesdays 9am-1pm.
Feel free to stop in on Tuesdays for tea and conversation and sometimes something special! Watch our WellSpring Facebook page for those specials!
Sowing Circle - 2nd Quarter  Last month when I announced the recipient for this 2nd quarter's Sowing Circle donation, United Plant Savers, I neglected to put in a link to their website. Here it is: United Plant Savers. On their site you will find lists of at-risk medicinal plants, as well as those that are being watched closely. There is also information about their Goldenseal Sanctuary, programs, internships and other herb-related topics.
WellSpring is happy to support our plant friends. They may not be as adorable as a kitten, or give kisses like a puppy, but they are steadfast friends, returning each year to share their beauty and their medicine with those who love them.
50+ Health for Life Expo - May 4, 9a-1p WellSpring will be represented at this Delta College event focusing on health and wellbeing for the over-50 crowd. Wilma will be doing a Chair Yoga presentation at 11am and we'll have a display table through the entire event. Admission is free. Come and see us and the other exhibitors!
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Studio News
Yoga Class Schedule. For class descriptions, schedule and teacher contact information, follow this link: Yoga at The Studio Class Changes. The last day for the Wednesday afternoon Yin class will be Wed. May 2. Kim Z's classes will be canceled May 28.
Lost & Found. Have you lost an earring? Gloves? Rain hats? Take a look in the Studio entry for a growing collection of left items.
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Of the Month  May 5th is National Herb Day. In recognition of that, and in honor of our United Plant Savers partnership this quarter, our Of the Month topic for May is one of our "at risk" plants - Actaea racemosa, formerly known as Cimicifuga racemosa, before that known as Macrotys racemosa and commonly known as Black Cohosh, Snakeroot or Bugbane. Whew! I learned it first as Cimicifuga and that's the name I usually use when I introduce her in the garden. Yes, we have one growing here - though it's not quite as big as the one pictured yet. While there is a large area of the United States that Actaea can grow, it prefers shadier, woodland type areas, especially in the Ohio Valley, and this habitat has significantly decreased over the last 150 years. That, coupled with the growing population of menopausally symptomatic women....black cohosh will benefit from conservation activities!
Botany & History Trivia. The genus Cimicifuga has 18 species in it, many of which have a strong odor which actually figured into its receiving its name. The odor was noted to repel bugs and the name Cimicifuga comes from the Latin 'Cimex' meaning bug and 'fugare' meaning to drive away. This also explains one of its common names - Bugbane. The plant was described by botanists in Europe by 1705 and is grown commonly there as a garden plant. In the United States, Black Cohosh has a wide range and was already in common use by the Native Americans when Europeans arrived here. Its historical use as a snakebite remedy gives it another common name - Snakeroot. The root of this plant was listed as an official drug in the U.S Pharmacopoeia from 1820 to 1926.
Indications for Use. Cimicifuga is a very versatile plant, having effects on multiple systems including cardiovascular, nervous, respiratory, musculoskeletal and female reproductive. It acts as a pain reliever, sedative and pelvic tonic, eases spasms, balances menstrual flow and blood pressure.
Today we hear about Black Cohosh primarily in the treatment of menopausal hot flashes and, indeed, it is effective for this purpose. It has been shown to have a lowering effect on luteinizing hormone (LH) which is thought to be a factor in hot flashes. But it also has other actions that help ease other symptoms of menopause and is usually included in herbal preparations for this transition time.
Less commonly now, but in the 18th and 19th centuries, Black Cohosh was frequently used for rheumatism and other musculoskeletal complaints. It is known to have salicylates in it which are the active components of aspirin, so helping with pain and inflammation. Perhaps the introduction of pharmaceutical aspirin in the early 20th century contributed to the decline in popularity of this plant for muscle aches and pains!
Black Cohosh is also indicated for many complaints of the nervous system - including depression and other emotional traumas.
Contraindications and Toxicity. Most guides suggest that Black Cohosh not be used in the first trimester of pregnancy and while breastfeeding. There is contradictory evidence about its possible estrogenic effects, so to be safe, it should be avoided in those with estrogen sensitive cancers and possibly those on other hormone therapies.
Frontal headaches are the most commonly noted side effect from use and some stomach upset is reported. If taken in excess it may cause nausea and vomiting, flushing, dilated pupils, dizziness and a more severe headache.
Considerations for Personal Use. If you happen to have this plant in your garden, it is the root that is used as medicine and you may decide to make your own decoction or tincture. A very strong tea is suggested as a foot bath for arthritic complaints. But most of you will probably be looking for already-made preparations of the herb. It is available on its own - be sure the one you choose is made from the root - and a minimum therapeutic dose for menopausal or arthritic symptoms is 40mg/day. It may also be found in combination with other herbs to address a variety of symptoms.
Whatever you decide to call it, Actaea racemosa is a wonderful plant to have in our gardens and in our medicine cabinets. Consider it!
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How about dancing around a Maypole this week? And then for Cinco de Mayo - also Herb Day! And Mother's Day. And Memorial Day. And because it's spring and sunny. Or because it's raining and you like Gene Kelly. Or because it's fun and makes you feel alive.
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Be Well,
Kim Palka, ND
WellSpring Naturopathic |
The information contained in this newsletter is presented for
educational purposes. Nothing contained in it should be
construed nor is intended to be used for medical diagnosis or
treatment. It should not be used in place of the advice of your
physician or other qualified health care provider. Whenever you have any
health care related questions, please call or see your physician or
other qualified health care provider promptly. Always consult with your
physician or other qualified health care provider before embarking on a
new treatment, diet or fitness program. You should never disregard
medical advice or delay in seeking it because of anything you have
read in this newsletter.
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