Summer Skin Care

Summertime, and the living is easy -- that is, until you notice the havoc all that fun in the sun has wrought on your body. Fortunately, summer also brings an abundance of tasty and nutritious foods, including berries (loaded with antioxidants), tomatoes, sweet bell peppers (good vitamin C source), and protein-filled grilled fish and burgers. And by simply choosing the right ones to add to your daily diet, you can help prevent or alleviate the following common hot-weather woes:

Dry or Damaged Skin

What causes it: You sweat more in the summer, so skin is less supple; plus, saltwater and chlorine have a drying effect. Sunburns and bug bites are also saboteurs of healthy skin.

What to eat: Help heal weathered skin with foods like raspberries, blueberries, and strawberries, which are rich in antioxidants and vitamin C. Protein, in the form of lean meats, beans, nuts, and seeds, is also key. Keep dryness at bay by drinking lots of water, which Lona Sandon, RD, calls "the forgotten nutrient." Sandon is a spokeswoman for the American Dietetic Association. She recommends that women drink 92 ounces (8-10 cups) of water in the summer and men 125 ounces to prevent dehydration. Since calcium can also be lost through sweating, it's a good idea to replace it by eating low-fat dairy products like skim milk, yogurt, and cottage cheese.

Yeast Infections

What causes them: Sitting around in a wet bathing suit provides a perfect environment for yeast overgrowth.

What to eat: To make conditions less hospitable for yeast to take hold in the first place, cut back on sugary foods, advises Leanne Ely, CNC, author of Saving Dinner: The Menus, Recipes, and Shopping Lists to Bring Your Family Back to the Table.

Parched Hair

What causes it: Overexposure to sun, saltwater, and chlorine.

What to eat: Toss some burgers or shrimp kabobs on the grill, or make a three-bean salad or other protein-rich meal because hair consists of protein fibers called keratin. Eating foods rich in vitamin B-5 (found in yogurt and California avocadoes), vitamin B-8 (in liver and cooked eggs), folic acid (in fortified cereals and beans), calcium (in milk and yogurt), and zinc (in meat and fish) can reduce hair loss and replace dull hair with shiny hair. Theses nutrients also play a role in maintaining healthy skin.

Muscle Cramps

What causes them Too many games of beach volleyball (or other outdoor exercise). Muscle cramps result from overexertion and dehydration. When you don't have enough fluid in your system, it leads to an electrolyte imbalance that causes your muscles to cramp up. Sodium, calcium, and potassium are the main electrolytes lost through sweating during exercise.

What to eat: Replenish electrolytes with a sports drink that contains them and drink water. Potassium-rich foods include bananas, raisins, potatoes, and spinach.

Eye Damage

What causes it: Age-related macular degeneration is the most common cause of vision loss and blindness in people over the age of 55. This occurs when the central part of the retina (macula) becomes damaged.

What to eat: The retina is actually made up of vitamin A, Ely tells WebMD. Thus, foods rich in this vitamin -- along with beta-carotene, zinc, and Vitamins C and E -- are beneficial to the eyes. Good sources are dark green vegetables like kale, chard, and mustard greens, plus bell peppers, carrots, and blueberries. Eat eggs for their high dose of lutein, an important antioxidant that also helps prevent eye damage.

Cold Sores

What causes them: Sun exposure can trigger cold sores in people who are prone to them.

What to eat: The amino acid L-lysine has been shown in some small studies to help, but larger studies are needed to confirm these findings. Sandon says a deficiency in B vitamins and riboflavin can make you usceptible to cold sores. She recommends eating fortified cereals and bread or taking a B-complex vitamin.

Wrong and Ideal combinations of food

According to Ayurveda few things are forbidden to be combined with each other and eaten.Given are the below combinations which are forbidden according to Ayurveda.

Wrong Combination:

Milk and curd with banana
Milk or curd with radish
Milk and curd
Honey with hot water or any other hot substance
Honey and radish
Khichdi and Kheer
Milk with musk melon(kharbooza)/watermelon/cucumber/sanke gourd(kakadi)
Bengal gram (Urad) and radish
Curd and blackberry(jamun)
Curd and musk melon(kharbooza)
Curd and paneer
Fruits with vegetables
Radish or curd at night
Curd after heating
Ghee kept in a copper pot for more than 10 or more days
Pulses with sweet potato/potato/kachalu
Musk melon(kharbooza)/watermelon with any other food item
Pulses and rice or pulses and chapati
Milk or curd with chapati
Chapati and tamarind


According to Ayurveda these are the Ideal Combinations of food.

Mango and cow's milk
Milk and dates
Rice and coconut
Guava with fennel seed(saunf)
Watermelon with radish leaves
Asparagus(bathua) and curd raita
Curd and pulses
Mix vegetable of carrot and methi
Banana and cardamom(small)
Curd and amla powder
Swetsaar with vegetables
Dry fruits with citrus fruits
Pulses and vegetables
Vegetables and rice khichdi
Fruits and small quantity dry fruits with vegetables
Chapati with green leafy vegetables
Sprouts with fresh coconut

39 Flower Remedies for Every Emotion

If you are living too much in the past, maybe honeysuckle will help? Gloomy? Try some mustard flower! Flower remedies represent a combination of herbalism and homeopathy. Their main therapeutic effects are found on the emotional level.

The best known flower remedies are the Bach flower remedies originated in the l930s by Dr. Edward Bach, an English physician. In recent times, Australian wildflower remedies and Californian flower essences have also become available; these are sold mainly in health food stores and by various practitioners.

The usual dosage of a Bach remedy is two to four drops of the composite preparation in a teaspoonful (plastic) of water at least four times daily, taken before meals and especially as the first and last thing daily. Hold this solution in your mouth and under the tongue for some time; store remedies in a cool place.

Reference guide for the selection of Bach flower remedies:
• Agrimony: Suffering or worry hidden by smiling face.
• Aspen: Apprehension, vague fears of unknown origin.
• Beech: Intolerance, arrogance, tendency to be overcritical.
• Centaury: Susceptibility to influence and exploitation, weak will, timidity.
• Cerato: Lack of confidence, doubt, constant requests for advice.
• Cherry Plum: Uncontrolled temper, desperation, fear of loss of mind.
• Chestnut Bud: Slowness to learn, lack of observation, repetition of mistakes.
• Chicor: Possessiveness, self-love, self-pity, attention seeking.
• Clematis: Indifference, dreaminess, lack of interest.
• Crab Apple: Feeling of being unclean, shame, self-dislike; the cleanser.
• Elm: Occasional feelings of inadequacy, too much responsibility.
• Gentian: Discouragement, self-doubt, negative attitudes, depression.
• Gorse: Hopelessness, despair, despondency.
• Heather: Self-centeredness, love of talking, inability to listen.
• Holly: Envy, suspicion, revenge, hatred, jealousy.
• Honeysuckle: Living too much in the past, homesickness.
• Hornbeam: Mental and physical weariness.
• Impatiens: Impatience, irritability, mental tension.
• Larch: Lack of confidence, expectation of failure, feeling of inferiority.
• Mimulus: Fear of known things, shyness, timidity.
• Mustard: Deep gloom or depression of unknown cause.
• Oak: Onward struggle despite despondency/despair.
• Olive: Mental and physical exhaustion or weariness.
• Pine: Self-blame, self-reproach, guilt, false humility.
• Red Chestnut: Fear and anxiety for others.
• Rock Rose: Terror, panic, extreme fear.
• Rock Water: Self-criticism, rigidity, self-denial.
• Scleranthus: Uncertainty, indecision, hesitation, lack of balance.
• Star of Bethlehem: After-effects of shock and trauma.
• Sweet Chestnut: Extreme anguish, hopeless despair, loss of faith.
• Vervain: Overenthusiasm, fanaticism, nervous tension, strain.
• Vine: Dominance, leadership, craving for power, ambition, inflexibility.
• Walnut: Helps in changes, link breaking, protects.
• Water Violet: Aloofness, reserve, pride.
• White Chestnut: Unwanted persistent thoughts, worry, inner mental arguments.
• Wild Oat: Dissatisfaction at not having found goal, uncertainty.
• Wild Rose: Resignation, lack of interest, apathy.
• Willow: Resentment, bitterness, “not-fair” attitude.

• Rescue Remedy (a composite of Cherry Plum, Clematis, Impatiens, Rock Rose, and Star of Bethlehem): Use for shock, terror, upsets, fright, accidents; give frequently in all emergencies; apply externally on wounds.

The Doctrine of Signatures

Every whole food has a pattern that resembles a body organ or physiological function and that this pattern acts as a signal or sign as to the benefit the food provides the eater. Here is just a short list of examples of Whole Food Signatures.

A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye...and science shows that carrots greatly enhance blood flow to and function of the eyes.
A Tomato has four chambers and is red. The heart is red and has four chambers. All of the research shows tomatoes are indeed pure heart and blood food.
Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows that grapes are also profound heart and blood vitalizing food.
A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds are on the nut just like the neo-cortex. We now know that walnuts help develop over 3 dozen neuron-transmitters for brain function.
Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys.
Celery, Bok Choy, Rhubarb and more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don't have enough sodium in your diet the body pulls it from the bones, making them weak. These foods replenish the skeletal needs of the body.
Eggplant, Avocadoes and Pears target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats 1 avocado a week, it balances hormones, sheds unwanted birth weight and prevents cervical cancers. And how profound is this? .... It takes exactly 9 months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).
Figs are full of seeds and hang in twos when they grow. Figs increase the motility of male sperm and increase the numbers of sperm as well to overcome male sterility.
Sweet Potatoes look like the pancreas and actually balance the glycemic index of diabetics.
Olives assist the health and function of the ovaries.
Grapefruits, Oranges, and other citrus fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.
Onions look like body cells. Today's research shows that onions help clear waste materials from all of the body cells They even produce tears which was h the epithelial layers of the eyes.

"The news isn't that fruits and vegetables are good for you, it's that they are so good for you, they can save your life."

David Bjerklie, TIME Magazine, Oct. 2003

Mindfulness meditation slows progression of HIV

Reducing stress can bolster immune system in HIV-positive adults, others, says eurekalert press release

CD4+ T lymphocytes, or simply CD4 T cells, are the "brains" of the immune system, coordinating its activity when the body comes under attack. They are also the cells that are attacked by HIV, the devastating virus that causes AIDS and has infected roughly 40 million people worldwide. The virus slowly eats away at CD4 T cells, weakening the immune system.

But the immune systems of HIV/AIDS patients face another enemy as well — stress, which can accelerate CD4 T cell declines. Now, researchers at UCLA report that the practice of mindfulness meditation stopped the decline of CD4 T cells in HIV-positive patients suffering from stress, slowing the progression of the disease. The study was just released in the online edition of the journal Brain, Behavior, and Immunity.

Mindfulness meditation is the practice of bringing an open and receptive awareness of the present moment to experiences, avoiding thinking of the past or worrying about the future. It is thought to reduce stress and improve health outcomes in a variety of patient populations.

"This study provides the first indication that mindfulness meditation stress-management training can have a direct impact on slowing HIV disease progression," said lead study author David Creswell, a research scientist at the Cousins Center for Psychoneuroimmunology at UCLA. "The mindfulness program is a group-based and low-cost treatment, and if this initial finding is replicated in larger samples, it's possible that such training can be used as a powerful complementary treatment for HIV disease, alongside medications."

Creswell and his colleagues ran an eight-week mindfulness-based stress-reduction (MBSR) meditation program and compared it to a one-day MBSR control seminar, using a stressed and ethnically diverse sample of 48 HIV-positive adults in Los Angeles. Participants in the eight-week group showed no loss of CD4 T cells, indicating that mindfulness meditation training can buffer declines. In contrast, the control group showed significant declines in CD4 T cells from pre-study to post-study. Such declines are a characteristic hallmark of HIV progression.

Creswell also noted that researchers found a "dose-response" relationship between MBSR class attendance and CD4 T cells, meaning, said Creswell, "the more mindfulness meditation classes people attended, the higher the CD4 T cells at the study's conclusion."

The researchers were also encouraged because the overall CD4 T cell effects remained even after controlling for a number of factors that could have skewed the study results. Most notably, they found equivalent protective effects for participants whether or not they were on antiretroviral medications for HIV. Even participants taking HIV medications showed the CD4 T cell buffering effect after the mindfulness meditation class, Creswell said.

There is emerging evidence from other studies that shows that behavioral stress-management programs can buffer HIV declines in HIV-positive people, Creswell noted. And while there has been an exponential increase of interest in and practice of mindfulness meditation in the West over the past 10 years, this study, he said, is the first to show an HIV disease protective effect with mindfulness meditation training.

In order to understand the health benefits of mindfulness meditation, Creswell and his colleagues at UCLA are now examining the underlying pathways through which mindfulness meditation reduces stress, using brain imaging, genetics and immune system measurements.

"Given the stress-reduction benefits of mindfulness meditation training, these findings indicate there can be health protective effects not just in people with HIV but in folks who suffer from daily stress," Creswell said.

Home Made Facials

To be beautiful is always a big deal. And the secret to being beautiful is to have smooth, moisturized and flawless skin. There are many moisturizers available specially formulated to suit every skin type. Most of them guarantee beautiful, clear skin with continuous use. Oftentimes, though, they come with chemical ingredients that may not be very friendly for very sensitive skin. Because of this, a lot of people are now turning to healthier alternatives, using products that you may already have in your garden or in your kitchen.


For instance, lemon juice, vinegar, blackberries, grapes, oranges, tomatoes, and apple juice are great facial cleansers.

For an overnight facial, dab some apple cider vinegar on your face before retiring to bed. This will rid your face of blemishes and impurities overnight. When you wake up in the morning, you will have softer, smoother skin.

You can also make your own moisturizer mask. Just add two tablespoons of honey to two teaspoons of milk. Then smooth the solution over your face and throat. Leave on for about 10 minutes before rinsing it off with warm water.

The following tip is an excellent remedy for dry skin. If you have a piece of egg, a tablespoon of oil and half a teaspoon of freshly squeezed lemon juice, you may be well on your way to have moisturized, smooth skin. Here is what you must do: beat the egg and add oil and lemon juice. Mix them well. Apply a bit of the mixture on your wrist, then refrigerate the rest of it. After an hour, your wrist should look and feel okay. This is an indication that the mixture may now be applied to your face. Wash your face and carefully massage the mixture on your face. Leave on for 15 minutes, then rinse well.

5 Little-Known Ways to Reduce Arthritis Pain

If you have arthritis, you've probably tried painkillers and heating pads. You may have even tried drugs like Celebrex® or supplements like glucosamine. But here are 5 little-known remedies that you probably haven't tried. They're safe... they're inexpensive... and they can dramatically curb your symptoms.

Drink Tea. Yes, tea. Research shows that green tea is rich in polyphenols -- compounds that suppress the expression of a key gene involved in arthritis inflammation. Black tea is made from the same leaves and may be as beneficial, even though it is processed differently. Drink one or 2 cups of hot or cold tea daily.
Boost Your C and D. Vitamin C is believed to slow the loss of cartilage due to osteoarthritis, while a diet low in vitamin D has been shown to actually speed the progression of osteoarthritis. In a recent high-profile study, doctors discovered that patients who ate a diet high in vitamin D (or who took vitamin D supplements) reduced their risk for worsening their arthritis by 75%. Another study of over 25,000 people concluded that a low intake of vitamin C may increase the risk of developing arthritis. Take daily supplements that provide 500 to 1,000 mg of vitamin C, and 400 IUs of vitamin D.

Try Willow Bark and Boswellia. Willow bark is where aspirin comes from. And boswellia has been used for centuries to reduce inflammation and maintain healthy joints. A study showed that taking these 2 herbs is just as effective as taking a drug like Motrin®. Take 240 mg of willow bark and 1,000 mg of boswellia per day.

Eat Grapes. Grape skin contains resveratrol, a natural compound known to act as a COX-2 inhibitor. Resveratrol both suppresses the COX-2 gene and deactivates the COX-2 enzyme, which produces inflammation at the site of injury or pain. A study published in the Journal of Biological Chemistry confirmed that resveratrol acts as an antioxidant and a COX-2 inhibitor. Eat one cup of white or red grapes daily. Good news: Purple grape juice and wine contain resveratrol, too.

Therapeutic Taping. Wrapping tape around a joint to realign, support, and take pressure off it has great benefits for arthritis sufferers. In an Australian study, 73% of patients with osteoarthritis experienced substantially reduced symptoms after just 3 weeks of therapeutic taping. The benefits were comparable with those achieved by standard drug treatments and lasted even after taping was stopped! Important: Taping must be done properly to be effective. Consult a physician or physical therapist who can show you or a family member the proper technique

Homeopathy for Infant Colic

The following information gives a brief description of some of the more commonly used remedies for colic:

Bryonia alba
(Bryonia) is for the infant who is irritable and does not want to be carried. He is worse from movement and touch with a tendency toward constipation.

Chamomilla
Chamomilla is for the "impossible cranky irritable" baby who moves about in agony. She cries one minute for something and then pushes it away the next. Both baby and parents are miserable. Baby is better from being carried. One notable feature is that one cheek is red and the other is pale.

Colocynthis
Colocynthis should be considered for severe colic. The baby screams with gas pains and is doubled over. The pain is better with firm pressure on the tummy.

Magnesia phosphorica
(Mag phos) is used when relief is brought on by gentle abdominal pressure. The baby also feels better with warmth on the belly.

Pulsatilla
Pulsatilla is for the affectionate baby who is irritable and desires sympathy and attention.Naturally, homeopathy offers relief and cure to countless other challenges that await new parents. Homeopathic remedies are growing in popularity as people are becoming more familiar with all it has to offer.

Girls and Women Vulnerable to Knee Injuries

There are many physiological and anatomical differences between men and women beyond the obvious ones -- including, as it turns out, vulnerability to orthopedic injuries. It appears that how women are built leaves us -- and our daughters, like my two soccer players -- four times more likely to suffer knee injuries, especially to the anterior cruciate ligament (ACL) in the knee joint. Although the ACL is the smallest ligament in the knee, the fact that it is part of the connective structure between the femur (thigh bone) and tibia (shin bone) makes it critical to stability. A torn ACL can be painful and often requires surgery, followed by four to six months of physical therapy to regain proper functioning and return to sports. New research provides an improved understanding of how to protect yourself from the risk of injury -- not to mention the resulting pain and cost for treatment.

RESEARCH TO DATE

Research a few years ago revealed one major cause of ACL injury in women -- after a jump, as in basketball or volleyball, females tend to land with straighter legs than males do, which puts more pressure on the ACL. Research also has shown that females often have an imbalance between the strength in their quadriceps muscles in the front of the thighs and the hamstring muscles in the back of the thighs. This alters knee functioning and may affect stability.

The newest study on female knees comes from the University of Michigan, Division of Kinesiology, adding a subtle but important additional clue to the ACL/female injury issue. Researchers found that many women athletes maintain a knock-kneed position when landing after a jump. When I called orthopedic surgeon Jo A. Hannafin, MD, PhD, at the Hospital for Special Surgery in New York City to learn more, she told me that knock-knees come about for several reasons. Some people (both male and female) are simply born this way -- it is the anatomic alignment they were given. But often it is due to yet another muscle imbalance, this one between the inner (medial) and outer (lateral) thigh muscles. In this study, researchers determined that females -- even those who are not knock-kneed -- tend to activate the stronger outer thigh muscles in preparation for a landing. Without equally strong inner thigh muscles to provide balance, the knees rotate even further inward, increasing the risk to the ACL. Playing primarily one sport year-round or repeating the same exercise routines makes injury even more likely -- repetition of one activity builds only the muscles the particular sport requires, and may create a strength imbalance, says Dr. Hannafin. Cross training helps avoid this problem.

Not only jumping sports but any that involve torquing the knees -- the twisting that is inherent in skiing, tennis or even ballroom dancing -- puts pressure on the knee and increases risk of injury, says Dr. Hannafin. This makes it important for all active women to pay special attention to their knee positioning and muscle strength balance.

To find out if your inner and outer thigh muscles are balanced, Dr. Hannafin suggests doing a mini-squat on one leg (described below) -- if the bent knee goes toward the other knee rather than remaining pointed out straight, it shows weakness of the inner thigh muscles and the muscles of the hip and buttock that rotate the knee outward.

PROTECT YOURSELF

Strengthening and balance training exercises to build up the muscles and paying close attention to how you jump, land and pivot can help you avoid such injury. For example, focusing on trying to land with knees that are slightly bent, or decelerating before switching directions when you're moving quickly (as in tennis) may help, according to a report by the Journal of Athletic Training. Here are some suggestions from Dr. Hannafin:

Wear the right shoes. Key: Supportive shoes with a good, strong sole. Avoid flip-flops, sandals and fashion flats as these can aggravate problems in people who are flat-footed or who pronate excessively. Look for sandals with a built-in arch or use an arch support in your shoes.
Stand straight. Pay attention to how you position your hips during all activities, including standing. You can get some sense of this by doing your exercises in front of a mirror, but if you are serious about sports, consider an assessment by a sports physical therapist.

Strengthen hips. Strengthening hips also helps prevent injury. One way to do this is with hip abductions, says Francesco Gallaro, MSPT, CSCS, a certified strength and conditioning coach and physical therapist in Norwalk, Connecticut. These also serve to strengthen gluteus muscles. Do two or three sets of eight to 12 reps of standing resisted hip abductions, using a rubber band. Kick one leg from the midline of your body to the side in a backward diagonal direction. Note: Kick should be a smooth continuous motion. Try to complete the entire set without the foot touching the ground. Good hip strength prevents the knee from rolling inward into a knock-kneed position.

Balance thigh muscles. To strengthen and balance the thigh muscles, Dr. Hannafin advises making a routine of the one-sided mini-squat mentioned earlier. Keep the gluteus (the muscles of your buttocks) tight and pay close attention to activating muscles on both sides of the leg. To perform this exercise correctly, stand on one leg. Bending from the knee, lower your body down until your knee is bent to 45 degrees (you don't have to go all the way to a sitting position for it to be effective). Raise yourself back up. Do two or three sets of 10 repetitions, each leg.

Strengthen the hamstring (for the quad-hamstring imbalances mentioned earlier). Gallaro suggests the deadlift. Stand on one leg, bend your body forward at the waist so you are at a 90-degree angle. Raise yourself back up -- do three sets of eight to 12 reps. The leg not in contact with the floor should be straight and in proper alignment with your trunk. Try performing a set without letting your foot make contact with the ground. As you get stronger, you can do this exercise while holding weights.

Perform leg strengtheners. Leg presses at the gym are also helpful -- but with a strong caveat, says Dr. Hannafin. It's important to maintain proper form, keeping your knees over your feet. Women tend to squeeze their knees together as they push against the platform -- this further strengthens and trains the outside of the quad to do the work, leaving the inner thigh muscles getting weaker. Try placing a small ball between your knees when you are on the leg press.
Don't ignore your core. Finally, Dr. Hannafin recommends core strengthening exercises. Having strong pelvic and lower abdominal muscles, interestingly, helps to protect your knees. Pilates is good for this, of course, as are assorted core-exercise programs that employ large exercise balls.

Source(s):
Jo A. Hannafin, MD, PhD, orthopaedic director, Women's Sports Medicine Center, Hospital for Special Surgery, New York City.

Francesco Gallaro, MSPT, CSCS, a certified strength and conditioning coach and physical therapist in Norwalk, Connecticut.

Acupressure

Acupressure is often called acupuncture without the needles. Instead of needles, acupressure involves the application of manual pressure (usually with the fingertips) to specific points on the body.

According to the principles of traditional Chinese medicine, the body has vital energy called "chi" or "qi" that flows along invisible lines of energy flow called meridians. There are thought to be at least 14 meridians connecting our organs with other parts of our body. Acupuncture and acupressure points lie on those meridians. If the flow of qi is blocked at any point on a meridian, it's thought to be the cause of ailments and lead to disease anywhere along the meridian. That's why a practitioner may apply pressure to an acupressure point in the foot to relieve a headache.

There is no scientific consensus on how acupressure might work. Some theorize that the pressure may promote the release of natural pain-relieving chemicals in the body, called endorphins. Another theory is that the pressure may somehow influence the autonomic nervous system.

Why Do People Try Acupressure
Most people try acupressure for a specific ailment. Some of the more common ailments are:

nausea and vomiting during pregnancy/ morning sickness

motion sickness

nausea after surgery

nausea due to chemotherapy

cancer-related fatigue

headache

menstrual cramps

muscle tension and pain

Although more research is needed, studies examining the use of acupressure for nausea have generally found that it's effective at relieving nausea. All studies have used a particular point on the inside of the wrist called P6 for nausea.

Some of the advantages of acupressure to P6 for nausea are that it can be self-administered and it is believed to safe for pregnant women and those with cancer or other illnesses.

How is Acupressure Done?
Acupressure is often administered by an acupuncturist with the person receiving the acupressure lying on a massage table.

Acupressure can also be self-administered. Although it's best to consult an acupuncturist for proper instruction, acupressure is generally done by using the thumb, finger or knuckle to apply gentle but firm pressure to a point. The pressure is often increased for about 30 seconds, held steadily for 30 seconds to two minutes and then gradually decreased for 30 seconds. It's often repeated three to five times.

The point P6 can be found by turning the arm so that the palm is facing up. Place the thumb at the center of the crease of the wrist (where the hand meets the wrist) and then position it two finger widths away from the crease towards the elbow. The point is between the two large tendons. See an illustration of the point.

Precautions
Acupressure should never be painful. If you experience any pain, discontinue the session.

Pressure should be gentle over fragile or sensitive areas, such as the face.

People with osteoporosis, recent fracture or injury, easy bruising, bleeding disorders, circulatory problems from diabetes, and those using anticoagulant or antiplatelet medications such as Coumadin (warfarin) that "thin" the blood should avoid acupressure unless under the supervision of a qualified therapist.

Pregnant women should consult their doctor before using acupressure. Acupressure shouldn't be done on the abdominal area or to certain points on the leg if pregnant.

Acupressure shouldn't be done over open wounds, bruises, varicose veins, or any area that is bruised or swollen.

Side Effects
After an acupressure session, some people may feel soreness at the points. People may also feel temporarily lightheaded.

Source:

Ezzo J, Streitberger K, Schneider A. Cochrane systematic reviews examine P6 acupuncture-point stimulation for nausea and vomiting. J Altern Complement Med. (2006) 12.5: 489-495.

Power Foods for Pregnant and Nursing Women

Berries
Why? These colorful fruits top the charts with their antioxidant content and have been shown to help with brain, eye and vascular health. Antioxidants are compounds that protect cells from free radical damage. Free radicals are highly reactive particles - induced by such things as cigarette smoking, sunlight and excessive exercise - that damage cells throughout the body by triggering oxidative reactions. Berries also provide fiber, which is beneficial for pregnant women.

Did you know? One way to ensure you are eating the recommended servings and variety of fruits and vegetables is to eat a colorful diet. Most experts agree that the colors in foods, also known as phytochemicals, impart numerous health benefits. As a general rule, have at least three natural colors on your plate at each meal. For added antioxidant content, experiment with fruits and vegetables in new varieties of colors. Look for purple cauliflower, red or yellow carrots, purple potatoes, pink radishes, red cabbage, blood oranges, purple beans and more.

How? Berries are delicious when fresh, but frozen berries are available all year round and are a nice addition to smoothies, muffins, pancakes or salads. They also make a wonderful sauce when cooked with a little maple syrup and water. Try also all-fruit berry jam or berry juice (great mixed with some sparkling water).

Sweet Potatoes
Why? Sweet potatoes have a stellar nutrition profile. They are an excellent source of vitamin A (as colorful beta carotene) and a good source of vitamin E.

Did you know? By eating sweet potatoes with a little fat, you will increase the absorption of nutrients, including beta carotene.

How? The easiest way to prepare sweet potatoes is by simply baking them in the oven at 400°F for one hour. You can bake several at a time, then store in the refrigerator for a few days until needed. Baking brings out the natural sugars in sweet potatoes, and will make your kitchen smell wonderful. Due to their skin (be sure to eat the skin for added nutritional benefits), they are easily portable. Eat as a side dish to a main meal, as a snack, or for breakfast, with hard-boiled eggs.


Avocado
Why? Enjoyed by many due to their smooth texture and mild flavor, avocadoes are an excellent source of potassium, folic acid, and vitamin C. Nutrient-dense avocados also contain healthy monounsaturated fats.

Did you know? Avocadoes contain significant quantities of the antioxidant lutein, which has been shown to be beneficial for eye health.

How? Avocadoes are great eaten plain or on salads, but can also be used as the base for a guacamole-type dip, perfect for snacking raw with veggies.


Legumes
Why? Legumes, or dried beans, are a vegetarian source of protein and are fiber-rich. Many varieties are an excellent source of iron, folate and magnesium. These are an important source of minerals and nutrients for vegetarians.

Did you know? In a recent study, certain colored beans — including kidney beans, pinto bean, and black beans — were found to contain high levels of health-promoting antioxidants.

How? Serve legumes in wraps and tortillas, in soups, or as a spread or dip. For ease and convenience, use canned beans or ready-prepared bean spreads, like hummus. Beans cook exceptionally well in a crock pot. Crock pots are great time saving devices — perfect for stews with lots of vegetables and beans. Make extras to freeze for easy meals on busy weeknights.


Nuts
Why? A satisfying, versatile and nutritious food, nuts provide fiber, vitamin E and magnesium. Specific types of nuts have their own nutrition specialty; for example, walnuts have omega-3 fatty acids and almonds provide calcium.

Did you know? Although nuts are high in fat, they contain primarily monounsaturated and polyunsaturated fat, and have not been shown to promote weight gain when eaten in moderation — about a small handful five times a week.
How? Nuts are wonderful on their own, but a trail mix with nuts, seeds, dried fruit, or dried coconut makes a delicious treat. Be sure to explore the bulk aisle for an abundant variety of nuts and trail mixes that you may not have considered previously. Roasted nuts make a tasty addition to salads and vegetable dishes. You can also try a variety of nut butters like almond butter and cashew butter - an easy snack when spread on crackers or raw vegetables. For a special treat, mix a little honey or maple syrup with the nut butter of your choice and enjoy on sliced apples or pears.