medicine Archives - Ellen Farrell

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October 23, 2016

What Is Complementary Medicine?

By Ellen Farrell, MA, NCC, LPC, EEM-AP

We have all heard the terms – complementary, alternative, holistic, preventive, stress management, lifestyle management, and on and on! Complementary Medicine is seen as a more appropriate term than alternative, because while at times, we still may need the diagnostic skills and more aggressive interventions of the medical model, these other approaches still complement. It doesn’t have to be an either-or situation, even though it’s often considered an adjunct to typical medical care. So it’s not always a replacement, but with its more holistic, lifestyle, and preventive approach, it is often less invasive. That translates to such things as a mind/body/spirit perspective – using a good maintenance approach with acupuncture, aromatherapy, chiropractic, homeopathy, as well as other systems of healing from around the globe! Elements of many of these approaches are being mainstreamed more and more, yet for the most part, these methodologies differ from our current AMA understanding of healing and how to be whole and healthy.

From these ‘new’ approaches such as the aforementioned homeopathy (only 200 or so years old!), to ancient healing modalities such as Ayurvedic Medicine, for which Deepak Chopra is so well known for bringing to popularity – as well as Chinese Herbs/Medicine, Native American Herbs (and East-West blends made by Master Herbologists like Michael Tierra) continue to become more accepted. Practitioners may use Vitamin/ Mineral supplementation, Aromatherapy, Bodywork (i.e., Reiki, Massage, Rolfing…), Energy Medicine, Breath-work, Acupuncture, Psychotherapy, Hypnotherapy, Meditation, Prayer, etc. to support or regain health. Often more than one of these approaches is desirable in addition to holistic exercises such as T’ai Chi, Qi Gong, and Yoga –these are practiced in order to promote flexibility, range of motion, and circulation, and to avoid a state stagnation or dis-“ease”. Overall, these exercises are a great addition to any other exercises or sports you may practice, as they support being more mindful, and having good energy flow. They are time tested as a wonderful way to maintain a state of balance and health.

Ever since the advent of managed care with its often time-limited sessions, and more corrective and reactive than preventive approach, we have experienced a revolution in patient awareness and involvement. Natural, holistic medicine has existed for centuries, however in the United States, especially since the 1950’s, science has ruled – largely to the exclusion of wisdom from ancient cultures, new healing modalities, or mind, body, and spirit integration. Yet, despite a lack of regard for the validity of such information by many in the field of medicine, there continues to be interest in these approaches. Now the wallets of the disenfranchised are speaking for them – in fact, some insurance companies are recognizing the benefits and savings to themselves as well as to the consumer.

Several medical schools and hospitals now include a broader approach in their training of healing modalities, such as Dr. Andrew Weil’s school, in Arizona. In fact as Dr.’s Dean Ornish, Larry Dossey, Joan Borysenko, Christiane Northrup, Norm Shealy, Caroline Myss, and others have documented, written about at length, and more than proven, that a holistic approach to health and healing is the most effective. Watch The Truth About Cancer series which provides a great background of how traditional medicine evolved, and effective complementary options.

Allopathic care is effective and important, but it is only one piece of the staying healthy puzzle, while many other approaches may be supportive and effective in preventing illness and maintaining health. With all the information available about complementary care, it is now easy to increase one’s awareness about how to create health. By staying informed and choosing to heal on all levels with a holistic approach, we may achieve a greater capacity to cope with multiple stressors – and to improve our quality of life, every single day.

Updated in 2016. Original version was printed in The (SCAD) Campus Chronicle, V.2, No. 22, April 26, 2002

www.ellenfarrell.com

By ellen

October 23, 2003

Coping With Stress – Let the Love Flow

By Ellen Farrell, MA, NCC, LPC, EEM-AP

Coping with stress is best approached from a holistic perspective, with a focus on prevention. The holistic approach is an excellent complement to allopathic medicine, which holds an important place in the treatment of disease. Research shows that many positive effects result from a holistic approach (i.e., proper nutrition, exercise, spiritual connection, and finding meaning – through volunteerism, work, art, etc.) in dealing with the many stressors one may experience in life.

There is also increasing evidence that love and intimacy are “among the most powerful factors in health and illness.” According to research as compiled in Dr. Dean Ornish’ s book (1998), Love and Survival, The Scientific Basis for the Healing Power of Intimacy, intimacy is:

“at the root of what makes us sick and what makes us well, what causes sadness and what brings happiness, what makes us suffer and what leads to healing.” In fact, he states,

“I am not aware of any other factor in medicine – not diet, not smoking, not exercise, not stress, not genetics, not drugs, not surgery – that has a greater impact on our quality of life, incidence of illness, and premature death from all causes.”

Dr. Ornish states that the first step needed is “awareness, to be followed by meditation, compassion, altruism, group support, commitment, communication skills, psychotherapy/and forgiveness.” These are all “pathways to learning to open our hearts.”

Heart health involves more than monitoring cholesterol – it also reflects OUR EMOTIONAL AND SPIRITUAL HEART HEALTH.

We find meaning in life through our heart connection.

Although our facility for intimacy is paramount, diet and exercise are still key components of holistic health. One must be wary of research when it doesn’t support the relationship between health and the consumption of a high fiber, low fat diet – even when published in highly regarded journals such as the New England Journal of Medicine (NEJM). For instance, a study done in April of 2000, found that a high fiber, low fat diet did not protect against colon cancer.

As Dr. Ornish points out the participants’ fat intake was measured only by self-report, supposedly dropping from 36 to 24 percent – yet they lost, on average only one pound over four years, and their cholesterol levels “barely budged”. Reliable research tells us that a big drop in fat intake would result in a similar reduction of weight and cholesterol. Dr. Ornish states that since the reports were not verified it is doubtful, considering the outcome, that the self-reported information was valid. In general, a healthy diet means low fat (this is in my mind, what Dr. Ornish saw with his heart diseased patients – perhaps it could also have been the Type A over-work syndrome, and otherwise unhealthy eating habits that were the issue). Of course, eating a high fiber diet with complex carbs, and a variety of fruits and vegetables is always good – the less processed, the better! I also want to point out that sugar levels were not measured!

Current research differentiates between good and bad fats. Bad are hydrogenated, or otherwise rancid, or degraded in production. Best is organic EEVO or coconut oil, for example. We need fats, such as from nuts, seeds, avocadoes, etc. – just not from junk food. No one needs excess fried foods (oil may be rancid/ not changed daily in some chain restaurants), or chemically processed and sprayed vegetable oils, like corn, canola, cottonseed, or soy.

There are some differences in defining specific food choices that ultimately define “healthy” for the individual – ethical/environmental food choices, body type/dosha, yin/yang balance, age, physiological and genetic variables – we are each unique! Of course, as we age and enter our 30’s and 40’s, and beyond, our metabolism slows. According to Dr. Pamela Peeke, “Women over the age of forty do not require (as much) dense complex carbohydrates (pasta, bread, potatoes, oats, rice, etc.) after 5 p.m. <evening meal>” This does not mean to go to an extreme of cutting all carbs!! We especially need those good whole grain carbohydrates at breakfast – so don’t skip it (or at least, check with your medical provider), but consider adding non-GMO, and especially organic, as many carbs are heavily sprayed at harvest with toxic chemicals! Did you know that cortisol, the stress hormone is activated when we stress ourselves by starving our bodies, as in skipping breakfast, or going more than 2-5 hours without eating?

Dr. Peeke has many good tips on her website, and the article quoted above is from “10 Toxic Weight Prevention Tips Every Woman Needs to Know“.

An intention to be healthy also manifests through exercise, which:

makes our bodies stronger by increasing blood supply to the brain – as we age, working out improves cognitive abilities;
exercise can reverse the negative characteristics of aging;
psychological benefits of exercise: “improved self-esteem, body concept, family relations, memory, concentration, more energy, better sleep.”
increases of nor-epinephrine from regular exercise overcome depression;
in fact, it was found that a 15-minute walk provided more relaxation than a standard mild tranquilizer!

Research shows that three factors of a good exercise program usually include:

the time (best in AM, prior to eating);

Supplementation;

Type of exercise (20 minutes cardio/weights–preceded by a 20–30 minute meditative walk).

A balanced life includes a balanced diet, exercise, and individual stress management/group support. Making this a priority allows space for that all-important love and intimacy, known as the foundation of lasting heart health – and overall health!

This article was originally printed in the SCAD Campus Chronicle, where Ellen was a counselor from 2000-2006. It was updated in 2016.

www.ellenfarrell.com

By ellen

October 23, 2002

FOOD is Medicine!

By Ellen Farrell, MA, NCC, LPC, EEM-AP

What you eat affects your mood, outlook, energy level, and (of course) your overall health!!
Always explore nutritional, psychological, and medical concerns with your medical and mental health professionals!

Here are some good nutritional choices/info…

– Pure, filtered or reverse osmosis water – know what is in your H2O! is your tap water better than your bottled spring water? No – get your water checked, and avoid plastic bottles as much as possible.
– Cook pasta and vegetables al dente (firm-Dr. Andrew Weil’s recommendation). Consider whole grain or alternate, ancient grains. Grains are typically sprayed with glyphosates or Roundup if GMO since the mid 90’s and in increasing doses into the 2000’s. beware these toxic, gut killing chemicals.
– Consider eating sulfur containing vegetables, lots of garlic, and a variety of vegetables and whole fruit, (not just juices), but keeping fruit consumption in moderation. Organic berries, citrus, and perhaps some red apple for daily use, &/or pineapple are low sugar and good medicinal options.
– Choose natural complex sugar alternatives in moderation (maple syrup, local honey, organic sugar). Stevia is lower in fructose and comes from the stevia plant! I like it in the Organic, liquid form such as from Now brand ‘Better Stevia’. The powder in packets is great for travel, such as Sweetleaf brand.
– Avoid high fructose corn syrup (HFCS)* and other highly processed sugars, which are often found in sodas (in addition to high caffeine content, which affects your ability to sleep). This can lead to inflammation, hypertension, reduced immune function, and pre-diabetes. *Many suffer from Gout, or neuropathy in later years from too much acid in the body – too many processed and rich foods are the culprit. Toxic chemicals and poor nutrition of a non-organic diet further contributes to poor health. Research Jarrow brand ALA SUSTAIN – read about their Alpha Lipoic Acid tablets-very important for detoxification and helps the Liver; and sodium or Magnesium ascorbate. Be sure to get a good source of vitamin C! I still use Ester C with bioflavinoids (tablets). Also research magnesium (Theanine Serine from Source Naturals is one I love), D3/K2, zinc/copper (gotmag.org has great info), selenium. Do you know your D3 levels? Watch Dr. Sasha Gominak (D3, the Gut, and sleep interview on Youtube). She says levels need to be around 70 – not over 80. Yes, we are getting less sunshine in general. If you are not in the southern states in the US, you may need even more. We cannot get deep sleep, repair the gut, create B vitamins without enough D3! Make sure you are getting your 8 hours! Be sure you are absorbing enough B’s. Some need methylated forms. Dr. G recommends B5 (100-200 mg which will eventually (may take years) to need less, Biotin, B12, and B-complex. If you stop D supplementation it may cause extreme muscle pain, if you take too much of these B’s, over time, you may get a headache per her video. When I moved to NYC I had to supplement a lot more with D3, and read about why to add K2!!! Read mercola.com which has good articles on this topic.
– Avoid artificial sweeteners – see: http://www.ethicalinvesting.com/monsanto/aspartame.shtml ; http://www.holisticmed.com/splenda/
– Vary meat and dairy as only major source of protein – they are higher in fat and have no fiber!
– Consider WILD caught, coldwater fish, such as Salmon and Mahi tuna (check current lists for safety re: toxins and high mercury levels). Remember, non-animal sources of protein are also a great option, and all veggies contain protein! Everyone has different needs at different times in your life, so do what you need for your health. When we are stressed we may need to detox and replenish more consistently.
– Consider always and only using non-GMO, ORGANIC soy, mushrooms, and other beans, which are high in fiber, protein, and are cholesterol free.
– Use good oils (unrefined, cold-pressed) – sauté or broil foods, use EVOO, ORGANIC olive oil, sesame, sunflower, or cold-pressed Coconut – also substitute Earth Balance ORGANIC grass fed ‘butter’ for high fat/cholesterol butter, or ‘trans fatty acid’ margarine (hydrogenated oils – the only life they extend, is shelf life). They increase bad cholesterol, and decrease good cholesterol! Avoid all soy, corn, cottonseed oils (or palm oils that are not fair trade, and eco-harvested)!
– Read Labels and eat more fresh, local, whole foods!

Did You Know . . .

– Overuse of highly processed sugars and foods; high stress (feeling overwhelmed due to current stress + traumatic past events or chronic: verbal, physical, or situational abuse) – + overuse of antibiotics can lead to immune system breakdown: allergies, and food sensitivities, systemic candida, chronic fatigue, mood swings, depression, and anxiety disorders, muscle tension, etc. *2016 update: GMO foods and many grains (at harvest) are heavily sprayed, dried (dessicated) and killed before harvest with toxic glyphosates and other chemicals. These chemicals can lead to tumors, gut biofilm/dysbiosis and other immune system and hormone imbalances and issues.
– Overuse of caffeine and white sugar (or all HFCS, GMO beet sugar, glyphosated corn or cane, or whatever new name they may use to try to confuse consumers such as : “fructose”) may stress adrenal glands. Over time this may increase the ‘fight or flight’ response, which reduces the stress threshold, increases anxiety levels – and may also be a factor in sleep problems, and diabetes/sugar, and mood imbalances.
– Overuse of especially factory-farmed meat/dairy (in addition to effects on cardiovascular, circulation, and colon health), preservatives, rancid oils, (as in deep-fried and hydrogenated oils) can: cause fluctuating hormones; the liver to be overwhelmed; and can be a factor in acne, PMS, mood swings, hot flashes, and other peri-menopausal symptoms.
– Hydrogenated oils (margarine), in which the molecular structure of fats is altered, and all essential fatty acids (EFA’s), vitamin E, and any beneficial components are destroyed, contain Trans Fatty Acids (TFA’s). These interfere with the function of the pancreas, and cause it to secrete excess insulin. It has been linked to diabetes, infertility, obesity, immune dysfunction, cardiovascular disease, and possibly cancer.
– Recent and continuing research supports positive effects of using DHA and EFA’s in treating ADHD, Dyslexia, or Dyspraxia, supporting heart health, immune system and brain cell functioning, as well as infant brain development and visual function.
– One can of soda, by itself is said to reduce immune system functioning by 50%. Traditional commercial soda (vs. health food store organic sodas) is typically made with HFCS (from GMO corn, which is sprayed with RoundUp also contains neonics and BtToxin), or non-organic cane or beet sugar (these are not GMO crops, yet to increase harvest yield, they are also all drenched with glyphosates and other Monsanto toxins found in RoundUp) or other toxic synthetic sweeteners. Sadly if you randomly check for links online, the chemical industry has flooded it with faulty studies. I recommend movies such as Bought; Symphony of the Soil, etc. …see this article from: theintercept.com, 2016: new-evidence-about-the-dangers-of-monsantos-roundup/

Here’s The Good News…!

There are many natural options that support health, and increase vitality. Super greens like chlorella are a great source of Beta Carotene, minerals, and protein. They promote sugar balance, are low fat, and are cleansing to the blood. Many varieties of brands/products exist and all may differ somewhat in their nutritional components (such as: Sun Chlorella, Pines, Earthrise)… beware of where these are sourced; it’s recommended that it be from Korea or other location west of where Fukushima released radiation (eastern Japan), although reports are very conflicted, and with the stakes so high, it is hard to trust reports saying everything is all fine.

– Good sleep is key to good health! There are many natural sleep aids! you may want to research passionflower tincture1 Ashwaganda! Turn of tech after 7-8PM – a few hours before bedtime! Research such products as Source Naturals ‘NutraSleep’ and even Traditional Medicinals ‘Nighty Night Tea’ or ‘Calming‘ tea from Yogi. Also consider if you are getting enough mineral content in your diet! *Minerals such as Magnesium, Zinc, and others may be depleted due to GMO food intake – these minerals and amino acids like tryptophan, are critical for sleep, and bone and muscle function. Magnesium and Zinc deficiencies have been indicated in many cases of ADHD, but it is often recommended that a Red Blood Fatty Acid Analysis be done, as well as RBC blood tests for zinc/copper and Mag, + hair and urine levels of vitamin/mineral levels. *Warning! Avoid GMO/ sprayed foods. Remember all animals that come from factory farms eat these GMO corn/soy with the RoundUp chemicals – unless labeled free range/pasture raised or grass fed, organic. Glyphosates are documented to block uptake of minerals!!!!
– There are healthy options for high sugar juices, and high caffeine beverages. Use ‘Not from Concentrate’ minimally, or try green teas (which may reduce skin cancer), mild ginseng’s which are adaptogenic and tonic root herbs (i.e., American or Siberian/Eleuthero ginseng), herbal teas, and more pure water, or water with lemon! Add just 4-6 drops of stevia for instant zero calorie lemonade!
– EFA’s (essential fatty acids, GLA –gamma-linolenic acid) are important to have in your diet – non-saturated fats include Omega-6’s found in raw pumpkin and sunflower seeds, walnuts, almonds and pecans. Omega-3’s are in fish oils, and flaxseed. Dried beans (i.e. kidney, red, pinto, soy) are rich in both Omega-3 and -6.
– Remember – balance is the key! Maintain awareness of genetic/ environmental influences (strengths and weaknesses), and variations in activity and stress levels. Monitor your energy and food intake boundaries! Choose to spend your energy in alignment with your heart, and vision for a happy fulfilled self, now.
– Choose to be healthy – do your best! Take time for self care! Be nice to your body and it will work with you and be there for you! Check with your functional medicine, naturopath, or similarly educated healthcare provider to get proper thyroid, minerals, D3 levels. *2016 updates… we did not know what GMOs were doing to us back in 2001 when this article was originally created.

This article was originally printed for use in Ellen Farrell’s workshops provided at SCAD, where Ellen was a clinical Counselor from 2001-2006.

www.ellenfarrell.com

By ellen

March 23, 2001

EMOTIONS and THOUGHTS are Medicine!

By Ellen Farrell, MA, NCC, LPC, EEM-AP

What kind of habits are you reinforcing?

Our reactions to external and internal stimuli affect how we feel, and can influence what actions we will take! You can create balance by making a choice about how you want to respond to your own thoughts and emotions, and how you want to respond to external cues instead of reacting automatically. Make the choice to be healthy and true to yourself. Become aware of healthy options – and then take the time to choose wisely! How do you want your healthy future to feel? One healthy option is making meditation a regular part of your stress management routine, to:

– Connect with intuition and wisdom
– Consciously access your truth
– Develop focus and clarity in each moment
– Feel more balanced and grounded
– Reduce anxiety and depression
– Begin a new and health-supporting habit

… HERE ARE SOME ADDITIONAL THOUGHTS:

1.) USE HUMOR!! See if you can find another way to think about your situation!
2.) DO YOU CHOOSE LOVE OR FEAR? We choose one or the other every moment of our lives. Being loving is the key to happiness. 3.) BE IN THE MOMENT OF NOW. Practice being present in the here and now! How? Stop, go within, initiate slow deep breathing, and follow the breath in the moment. Feel your feet touching the earth; take an Epsom/ Himalayan salt bath with healing/balancing aromatherapy. Be in Nature, notice what is beautiful; follow your intuition; choose to take action that supports health – listen to the inner voice and try something spontaneously fun or nurturing!
4.) MASTER YOUR PHYSICAL BODY, and its appetites – it’s your servant, not your ruler, but it has its own truth and wisdom – listen!Respect it! Consider that you’re more than just your body.
5.) MASTER YOUR EMOTIONS – don’t let your emotions push you around! HOW do you want to respond, even to yourself?
6.) MASTER YOUR MIND – it’s the tool we use to create our reality!
7.) NEVER GIVE YOUR PERSONAL POWER TO ANYONE OR ANYTHING! EVER AGAIN! You don’t need to act like a victim. Don’t give your power to your 5 senses, your physical, emotional, or mental selves, your subconscious mind, or another’s expectations.
8.) USE YOUR PERSONAL POWER ONLY IN SERVICE OF UNCONDITIONAL LOVE. Otherwise it’s misuse of power.
9.) LEARN SELF–LOVE!! Not egotistical love, but self-love. If you don’t love yourself you may exclusively or excessively seek love, worth, approval, and acceptance from others, which will throw you out of balance.
10.) PRACTICE ATTITUDINAL HEALING… when you start feeling bad, examine if attitudes or beliefs (and actions) are causing you to feel that way. Consider changing the ones that aren’t healthy. Explore your healthy options!
11.) ALL MISTAKES ARE LEARNING EXPERIENCES! Forgive yourself and others, and begin to heal. Often so much energy is tied up in resentment, fear, anger, blame, and grudges that there isn’t much left over for the rest of your life. Choose not to waste time-draining energy with guilt, shame, and regret. Acknowledge it, let it go and heal your self – re-focus on healthy goals!
12.) THE EARTH IS A BIG SCHOOLROOM! Look for the lessons in everything that life brings you – especially the ‘bad’ stuff. Acknowledge what you learned so you don’t have to repeat the same lesson over and over.
13.) WATCH YOUR LANGUAGE. (See #10!) Language is one of the things that guide what you create. Practice beginning sentences and thoughts with words like: I AM, I MAKE, I CREATE, I LOVE, I CHOOSE, etc., followed by a positive TRUTH – i.e., “I choose to be healthy”. Identify negative and unhealthy language and replace it. Your life will begin to change for the better if you speak the truth with your words!
14.) PRACTICE DEEP LISTENING – try truly being present, listening and observing – without planning what you will say/do next. Be aware of distractions, yet return to the moment. Focus all attention. REALLY LISTEN.
15.) STAY GROUNDED. One really good way is to get out in nature. Honor and enjoy it – especially when you’re feeling depressed, or stressed out – or proactively to prevent burn out! Nature can bring balance and joy. Or meditate about being in Nature!
16.) HANG OUT WITH INSPIRING PEOPLE AND READ INSPIRING BOOKS. Try reading books/listen to music that inspires you, is fun, or uplifting – also, if you continually feel drained after being with someone, consider seeing them less often, and start making new spiritually and emotionally healthier friends.
17.) CHOOSE TO BE HEALTHY & TRUE to your highest aspect of self…

Count your Blessings (have an attitude of gratitude)!
Believe in yourself, and follow your intuition!
Focus on your healthy goals (dream – and follow your heart)!
Meditate!!!

This article was originally printed for Ellen’s workshops provided at Savannah College of Art & Design (SCAD), where Ellen was a Counselor from 2001-2006.

www.ellenfarrell.com

By ellen