Stuttering

Stuttering



The stutterer must know that the princi¬ple cause of the condition is tension. The in¬dividual must learn to relax the upper body muscles which cause stuttering.

Shiatsu

Full body shiatsu is the best solution. Shiatsu will bring about general body-wide relaxation.
Additionally, shiatsu and moxibustion have been used successfully to relieve anxie¬ty and relax the body. For moxibustion use: CV 12, UB 23 and UB 13.

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Ringing in the ear,Ear infection, Hearing Loss

Ringing in the ear (tinnitus)

Ear infection

Hearing loss


The ear we see attached to the side of the head is only part of the wonderful mechanism that allows us to hear the world around us. The sounds of the birds chirping, water rushing downstream, and the breeze gently moving through the trees are made possible by the interaction of sound vibrations, liquid vibrations, and electrical impulses.

These sounds enter the outer ear, that is, the structure that you and I know as our ears. These vibrations place pressure on the ear drum which is inside the middle ear. There are some small bones inside this middle portion of the ear, named the hammer, anvil, and stirrup. They conduct the vibrations from outside the ear to the ear drum and increase the intensity by seventeen times. Farther in the ear, there is the cochlea which looks like a small snail shell and acts to receive sound vibrations. Vibration continues to travel by passing through the liquid contained in the snail shell, like the movement of energy through waves in the ocean. When vibrations of the liquid in the inner ear reach another membrane (like the ear¬drum), this creates a force even stronger then before. The rubbing action on some tiny hair-like cells within the inner ear makes elec¬trical signals that travel to the brain to be translated into familiar sounds.

There are also structures in the ear that help us to maintain balance. All ear structures must work well in order for hearing to be at its best

Many hearing and ear difficulties come from excessive ear wax, mucus, or mineral deposits, which harden and block the passages within the different parts of the ear. Treatment is aimed at

loosening and removing these deposits so that sound vibrations, liquid vibrations, and elec¬trical impulses can move freely.

In traditional Chinese medicine, there is a relationship between the ears, hearing, and the kidneys. Our treatment must also strengthen both the kidneys and the circulation of energy that goes to and from the kidneys.

Shiatsu

Pull and massage the ears vigorously. Put the index fingers into ear and wiggle fin¬gers up and down, sending vibrations into the ear. Open mouth and move jaw back and forth to open the ear canal.



Full body shiatsu to help improve the general condition is im¬portant. During the full treatment, emphasize direct treatment of the ear as described above. In addition to the areas around the ear, the following acupoints should be pressed: UB 23, KD 3.


Moxibustion



Hold the lighted moxa roll directly in front of the ear canal. With the bird-pecking motion, allow the heat to penetrate the ear for
5-10 minutes.

Salt Pack

Place a salt pack directly on the affected ear. The receiver can be lying on his or her side. Keep the salt pack on for at least fif¬teen minutes.

Diet

The macrobiotic diet is low in fats and oils and therefore low in foods that create excessive mucus or cause stagnation. When ear trouble is present, especially ringing in the ears, eliminate all foods which cause excessive earwax and mucus production. This in¬cludes all fried, greasy, and oily foods (including potato chips, tem-pura, etc,), all dairy products (especially ice cream), fruit juice, fresh fruit, and sugary items. Eliminate or at least reduce the use of flour products including breads, pancakes, and baked desserts. All of these foods create excessive earwax production as well as mucus. The use of dissolving foods such as daikon radish and turnip are useful on a daily basis

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Eye fatigue, Nearsightedness,myopia,blurred vision, eye pain

Eye fatigue
Nearsightedness (Myopia)
Blurred vision
Eye pain

Poets throughout the ages have often looked upon the eyes as the "windows of the soul". With a somewhat less romantic view, we can see that the eyes and their surrounding tissues are among the body's most delicate structures. Most of us value our gift of sight above all other senses. The eye is actually a direct extension of the brain. The retina—the light-sensitive structure at the back of the eye—contains millions of rods and cones, which are specialized nerve endings which convert light into electrical impulses. These impulses are then conveyed by the optic nerve to the visual center at the back of the brain, where the individual interprets them as specific images.

In Oriental medicine the sense of vision and the eyes are under the control of the liver. If eye sight is failing it is the liver that is also failing in its function. The whole body with all the internal organ functions are represented in the eye. With study one can diagnose many body conditions from observation of the eyes. They represent the physical, mental, and spiritual parts of a person.


Self-Shiatsu

With the thumbs, press against the upper inside corners of the eye sockets, below the eyebrow. Then, with the thumb and index finger of one hand, squeeze the base of the nose near the corner of the eyes. First press down, then squeeze and press upward, doing first one way
With your four fingers press the upper eye rim and then the lower rim.
With the middle finger press the Yintang point, directly in the center of the two eyebrows. Hold for several seconds. With the thumbs press the temples (Taiyang points.)
Finally, apply pressure to the eyelids with the thumbs for about 10 seconds.


Shiatsu

The points and areas of treatment are much the same for partner shiatsu as for self shiatsu. When working on someone else, press the shoulders and back of the neck. This will increase circu¬lation to the head and eye area.
watery eyes

This condition is caused by fruits, fruit juice, sugar, and other excessive yin substances. Place a drop or two of pure toasted sesame oil directly in the eyes with an eyedropper, preferably before sleeping. The first few applications can sometimes sting. Continue one to three days, until the eyes improve. Next morning wash with salted twig tea. Before using the sesame oil for this purpose, boil and strain with a sanitized cheesecloth to remove any impurities and let cool to room temperature.


Simple Eye Exercises

Twice a day, in almost every school in China and in many
factories as well, the Chinese take a break and do four simple eye exercises, which take only ten minutes. The exercises relax the focusing muscles of the eyes and increase blood circulation.
When doing exercises, keep your eyes closed. Fingernails should be short and your hands clean. Press lightly and slowly; don't use excessive pressure. Repeat each exercise eight times, once in the morning and once in the afternoon. Sit with the elbows resting on a table.


1. Use thumbs to massage inside eyebrow corners; other fingers are slightly curled against forehead.



2. Use the thumb and index finger to massage the nose bridge. Press downward, then upward.




3. Place thumbs on lower jaw and index and middle fingers against both sides of nose near nostrils. Lower the middle fingers and massage with index fingers.



4. With fingers curled under and thumbs on each side of fore¬head, use the sides of the index fingers to rub outward, following the contours of the eyebrow and bony rim under the eye.

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Nose bleeds (epistaxis)

Nose bleeds (epistaxis)

Many times an accidental bumping or blow to the bridge of the nose causes bleeding. This occurs because one of the fragile blood vessels in the nasal mucous membrane breaks. This minor type of problem responds quickly to treatment and is of little medical significance. Nosebleeds, however, can occur spontaneously, sometimes due to high blood pressure, nasal allergies, and/or excessive sneezing. Some people also get nose bleeds after eating certain foods such as chocolate, or drinking beverages which contain caffeine. These substances and foods high in phos¬phorus cause the blood vessels to expand and burst so that the nose bleeds. People who have frequent nosebleeds may have polypsgrowths within the nose.

Self-Tiratment

The sufferer should sit up straight with the head held forwards. While breathing through the opened mouth, grasp the soft part of the nose between the fingers and thumb to close the nostrils down onto the septum the fleshy divider between the two halves of the nose. This pressure should be held until the bleeding stops. After the bleeding stops, do not squeeze the nose again or blow it for at least forty-eight hours.


Shiatsu

The receiver should be seated. Have the receiver look up. With the side of the hand hit the back of the neck below the skull. Continue this gentle striking for a few minutes.

Then, the giver stands to the side and places one hand on the forehead to stabilize it. The other hand is placed on the back of the neck. With the thumb, treat the medulla oblongata point at the base of the skull in the center of the neck. Have the receiver breathe in a full breath as you do the same. On an ex¬halation, gently rock the head back onto the thumb and hold for 3 seconds. Repeat this 5-7 times. This pressure stimulates the medulla oblongata to cause constriction in the blood vessels within the nose.

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Sinus trouble

Sinus trouble

The sinuses are cavities in the bones of the face and skull. The largest sinuses are found in the forehead and cheeks. The symptoms of pain and tenderness above them (many times with a nasal discharge) are typical signs of sinus trouble. Obstruction of normal sinus drainage by extra mucus produces the pain associated with sinusitis and stuffy nose. The affected side of the face may swell, as well as the lower eyelid.

Steam Inhalations

Stand near a kettle of boiling water and gently allow the steam to go up your sinuses. Be careful not to burn yourself! The steam will reduce the thickness of the mucus inside the nose and al¬low drainage. You should have to blow your nose after this treatment.

Ginger Compress

Ginger compresses can be placed directly on the forehead and the sinuses to loosen mucus and promote circulation. This will promote drainage. Your nose will run after the treatment. Apply for about ten minutes several times a day.

Nasal Rinse

Use one cup twig tea and 172 teaspoon seasalt. Liquid should be a little less salty then ocean water. Pour liquid into nasal passages and rinse. This can be done daily and is good for chronic sinusitis.

Diet

Avoid all dairy products, beef and red meats, and fried, oily or other fatty foods, such as potato chips. These increase mucus production inside the sinuses. Sugar, honey, soft drinks, and fruit juice also promote a runny nose.

Eat the standard macrobiotic diet. However, minimize breads, pancakes, and all flour products until the sinuses have cleared up. Steamed green leafy vegetables are helpful in dissolving mucus. Have at least one portion everyday. Hearty greens such as kale, cabbage, watercress, collard greens, as well as radish and turnip tops are excellent choices.

At night you can put a one-inch piece of scallion root (white part) into the nose before you go to bed and sleep with it in place. This will cause mucus drainage.

Shiatsu

Press with the fingers or rhythmically bang forehead at hair¬line with fist. This loosens up mucus in the frontal sinus.

Have the receiver seated, either on the floor or in a chair. Standing behind, press, with the thumbs, the area near the spine at the level of the shoulders. Press the medulla oblongata point. Massaging this area stimulates sympathetic nerves which cause contraction in the blood vessels of the nasal mucous membrane. This opens the nasal passage, allowing easier breathing.

With the receiver lying on the back, you can press the many acupoints on the sides of the nose and the top of the head. Particularly good at clearing the sinuses are LI 20 ("welcome fragrance").

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Headache migraine

Headache migraine

Headache is a very common ailment. Associated with many illnesses, it occurs without specific cause as well. Most headaches arise in tissues outside the skull. Headache is only a symptom. It can occur with the common cold, flu, sinus trouble, toothache, allergies, hay fever and other nose and eye diseases, and menstrual irregularities, to name a few. There are several kinds of headache which can be classified according to location of pain and accompanying symptoms.

One type of headache is generally found in the front part of the forehead and is of an acute nature, that is, it comes on quickly and occurs with other symptoms such as runny or stuffy nose and swollen eyes.

Another type of headache is migraine. It arises from irregular changes (dilation and constriction) in blood vessels in the scalp, temple, and face. It is usually one-sided, sudden, and very intense. Many times visual disturbances such as blank spaces before the eyes and blurred vision are present. Dizziness, nausea, and other weakening symptoms can also be present.



A third type is the tension headache, which is caused by stress. It is often accompanied by stiffness throughout the body. It occurs in the temples or at the back of the head or neck.



Many simple home treatments are effective for headache. If you have time, a full body shiatsu is helpful to relax and calm the receiver. The full treatment will also stimulate and balance all the internal organs and is effective for all three types of headaches.

As we work to alleviate the pain of headache, we must, at the same time, be attentive to the cause. Many times the source of pain can be traced back to diet. Expansive foods such as spices, coffee, sugar, chemicals in foods (e.g., monosodium glutamate or MSG), fruit juices, fruit, soft drinks, ice
cream, and other junk foods can cause dilation in the blood vessels and therefore pain. Contractive foods such as beef and all red meats, eggs, cheese, chicken, too much fish and seafood, salt, and snack foods can cause the blood vessels in the scalp, temple, and face to constrict, thereby creating pain in these areas. Many people with chronic headache eat a variety of both types of foods. A simple rule of thumb is: if you get a headache after eating expansive foods (yin), then apply a cold compress on the painful area (yang effect). If you get a headache after eating contractive foods (yang), then apply a hot compress (yin effect) where it hurts.

Palm Healing




Place one hand on the forehead and the other hand at the base of the neck. Ask the re¬ceiver to close the eyes. Have the receiver breathe in and out slowly and deeply. The giver breathes simultaneously in the same rhythm. Do this holding technique for several minutes.

Pounding

You can gently pound the top of the head with your fist many times. Also pound at the hairline. This causes contraction and is ef¬fective for expansive headaches.



Scarf

Tightly tie a scarf or headband around the head. This contracts the head vessels and is effective for headache.

Shiatsu

Give head, shoulder, and upper-back shiatsu, and manipulate the part of the head where there is pain. First lightly pound the head with the fist. Always press the neck, shoulder, and especially the cervical region that part of the spine below the head, down to the shoulders. One hand is placed on the forehead for stability and the other is placed directly on the neck. The thumb presses from below the ear to the shoulder. Repeat this several times. Do both sides of the neck by changing your body position and your hands.





With a strong grip, knead the shoulder muscles between your thumb and forefingers, pinching slightly. Then press with the thumbs across the top of the shoulders.

Other points for pressure depend on the location of the pain. In the case of front head¬ache pain, press the points on the forehead. For pain around the eyes, press the points in that area. For temple pain, use the points in the temple beginning near the corner of the eye and moving back toward the ear. For back of the head pain, press firmly in that area.





With the thumb, press lightly over the whole head. Then press along the midline of the head, going from the front to the back, that is from the hair line toward the back. Especially press GV 20, the midpoint on the head. Any sore or tender spots are to be pressed lightly at first, then with more pressure as the receiver can tolerate it. Go back and forth over the top of the head many times.



To heighten the effect of shiatsu, press the point in the hand (LI4) which affects any problem in the head. Strongly manipulate this point for 30 seconds, at least twice on both hands or until the headache subsides. Massage other acupoints on the arms and legs such as HG 6, ST 36, and SP6.

Press the sole of the foot. There is a top and bottom relationship in the body. Pressure on the bottom affects the top. Press here for several minutes.

Foot Bath

A hot foot bath brings blood circulation down to the lower parts of the body, away from the head. Soak feet for up to twenty minutes.

Walk

When you feel a headache about to come on or a mild one is al¬ready present, go for a walk in the fresh air. The air and movement will increase body circulation and eases the tension brought on by headache. Walk for a minimum of five to ten minutes.

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Acupressure could calm patients with dementia, study finds

The practice of acupressure might help calm people suffering from dementia, one study suggests.
A Taiwanese study found acupressure might alleviate the agitations that people with forms of dementia like Alzheimer's go through. Acupressure is like acupuncture, only using hands instead of needles.

People with dementia are more prone to become angry, yell at others or become violent; they also may take illogical actions such as disrobing in public or wander around lost in the streets.

The effects of dementia are a concern for relatives and caretakers alike, as the agitations put dementia patients at risk of injury. The behavior also makes it harder for family members or nursing home staff to care for them.

For the study, the Taiwanese researchers enlisted the help of 31 dementia patients living in a nursing home. The 31 people were given a 15-minute acupressure massage twice a day, five days a week. This went on for four weeks.

To compare the effects of acupressure versus another theory the researchers were working on, the researchers visited the same 31 people and talked with them for 15 minutes each day for the following four weeks.

Overall, the team found that acupressure works much better than any other method they tried in calming down the agitations of dementia patients.

Furthermore, they found that acupressure helped in lessening the amount of aggressive behavior that dementia patients exhibit over the four weeks it was used. It also worked with more immediate results when used than the other methods.

The study's results suggest that simple human touch has amazing therapeutic capabilities. It isn't the first study to connect the two: a recent research review found that other forms of touch therapy can calm dementia patients down as well.

Acupressure has been used in Chinese medicine for more than 2000 years as a touch massage therapy.

The Taiwanese study appears in the February issue of the Journal of Clinical Nursing.

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Sore throat

Sore throat


Do the same shiatsu treatment as de¬scribed for the neck. Add acupoint LI 4 on the hands. Press point LU 11 near the base of the thumbnail with a chopstick for 5 seconds, 5-10 times. Do this on both hands. Repeat sever¬al times throughout the day.





A hot foot bath can be taken until the feet become really red. Vigorously massage and press the bottom of the foot near the base of the big toe in the arch. You will find a sore spot there. Massage this spot until it becomes less painful.



Gargle


Prepare a warm, salty solution by ad¬ding 1/2 teaspoon of sea salt to one cup warm water or twig tea. Gargle by placing a small amount of this solution in the mouth and sticking the tongue out while gargling. Re¬peat this several times throughout the day.





Avoid honey, sugars, spices such as chili peppers and sauces, curry, white and black pepper, and all yin food or drink.

Yoga





Try the lion's pose. Sit on the heels with the knees open or closed. You can sit on a chair if necessary. Place your hands on your knees. Open chest, look up, in­hale and strongly exhale as you stick your tongue out. Stiffen the fingers and spread them wide. At the same time open both mouth and eyes wide, tensing the neck and throat. Let the feeling of ten­sion permeate your whole body. Hold this posture for a few seconds, then relax. Repeat this several times.

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Stiff neck /Stiff shoulder

Stiff neck
Stiff shoulder
Tightness of the neck and shoulders caused by draft
Crick in the neck
Whiplash

The neck is the bridge or channel between the head and body. Many important nerves and blood vessels gather in this area. If the neck is troubled, it is easy for many head problems to develop such as brain tumor, ringing in the ears, sinus congestion, headache, and glaucoma. Once established, head problems are difficult to cure. It will take a long time to change, so be persistent in the application of shiatsu.

All of the above mentioned conditions indicate varying de¬grees of restriction in the neck region. All neck conditions except sore throat can be treated in the same way.

Ginger Compress



If movement is severely restricted and painful, first apply hot ginger compresses on the painful area. Approximately fifteen minutes of compresses should warm and relax the tightened area, making the effects of shiatsu much more penetrating.

Shiatsu


Knead Shoulders. The receiver is seated on the floor or in a chair while the practitioner stands behind. First, a kneading method is used to loosen up the whole shoulder and neck area. This is applied across the top of the shoulders and to the sides of the neck. This will make the person feel more comfortable and relaxed.

Press Shoulders. With the thumbs on the back of the shoul­ders and the other fingers laying over the top of the shoulders, press and hold with the thumbs for about five seconds. Begin near the spine and work outwards, moving every 1-1 172 inches toward the edge of the shoulder. There are about four to five spaces where you can hold. Repeat this several times until the muscles of the shoul­ders begin to soften.

Press Neck. Next, the practitioner should move from behind to beside the receiver. Place your closest hand on the back of the neck at shoulder level and the other hand on the forehead to stabilize and support the head. Your thumb is on the side of the neck closest to you and the other four fingers are on the opposite side of the neck, giving support. Hold and press with the thumb, beginning near the lower part of the ear and continuing until you reach the shoulder.
Either press and move your thumb quickly from one point to the next, or hold each point for a few seconds, depending on the pain response of the receiver. Repeat this method until the muscles be­come softer. You can press on three lines from the lower ear to the shoulder. Be especially attentive to the sore and painful areas. Gent­ly making a circular press with the thumb on the painful area will increase circulation and relieve pain.

Rotate Head. Maintaining the same body position, that is, standing to the side of the receiver with one hand on the neck and the other on the forehead, rotate the neck. The range of movement should be small at first. Just guide the head first in one direction several times, then in the opposite direction several more times. While turning the neck, ask the receiver to relax the neck muscles.

Avoid producing any unnecessary pain.

Relax Muscles. Finish the treatment with chopping move­ments, with the sides of the hands on the area near the spine at the shoulder level and between the shoulder blades.

Neck Exercises

Stretching exercises are an important part of treatment to re­lieve discomfort in your neck. They help restore motion and relieve pain associated with stiffness. These exercises are more effective when performed in the shower, after a shower or following the appli­cation of hot, moist towels. Moist heat relieves pain by increasing blood flow to the muscles of your neck.
Gradually increase the number of times you repeat each exer­cise as your condition improves, but stop when fatigued. In the be­ginning five times per day may be enough, as you continue ten to twenty times per day will not be too many. They may be done inter­mittently during the day to help relax and relieve tension of the neck and shoulder muscles. Take an exercise break during your work day.

1. Stand erect. Turn your head slowly to the right as far as is possible without straining. Return to normal center position and re­lax. Repeat on other side.


2. Stand erect. Try to touch the left ear to the left shoulder. Never force or strain. Return to normal center position and relax. Try to touch the right ear to the right shoulder. Return to normal cen¬ter position and relax.


3. Stand erect. Raise both shoulders as close to the ears as pos sible and hold as you count to five. Relax. Stretch you shoulders backwards as far as possible and hold, then relax.


4. Stand erect. Slowly try to touch your chin to your chest. Ro¬tate your head backwards slowly, looking up at the ceiling.




5. Stand erect. With one hand, grasp the other hand behind theback, then pull downwards towards the floor. Take a deep breath,stand on your tiptoes, and look at the ceiling while exerting thedownward pull. Hold momentarily, then exhale slowly and relax.Repeat ten times.

6. Lie on your stomach with your hands clasped behind yourback. Pull your shoulders back and down by pushing your hands to­wards your feet, pushing the shoulder blades together, and lift headfrom floor. Take a deep breath. Hold for two seconds. Relax.

7. Lie on back, knees flexed. Take a deep breath slowly, usingelbows for support, fully expanding chest, touching top of head on thefloor, then exhale slowly. Repeat ten times.

Calcification of the neck

Avoid all dairy products including milk, cheese, ice cream, yogurt, kefir, cottage cheese, cream, butter, and cream cheese. Also avoid beef, chicken, eggs, and sugar.
Try the macrobiotic diet with the addition of seaweed and dai-kon radish or turnip every day.
Ginger compresses are important to loosen up the neck and

improve circulation. Repeat every night for five days. Rest for the weekend. Repeat this series until pain decreases.

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Do you have this???

Q Our 3-year-old son keeps coming into our bed at night. What can we do to stop this without making a big deal of it?



Health Visitor Dawn replies: As soon as your son arrives in your bed, gently take him straight back to his room and his own bed with as little talking as possible. If he needs a cuddle, calming down or reassuring then it's important that you give him this, but wait until you are back in his room before doing so. Let him know that it's time for him to go to sleep now and that his room is a nice place to be.

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Do you have this problem???

My 1-year-old daughter’s favourite new word is ‘no’. Every time I offer her something—even something I’m sure she really wants—she shakes her head and responds negatively. She also refuses to hold my hand. I’m finding this quite annoying and I fear we’re going to be constantly at loggerheads.



Therapist Lesley replies: Your daughter's becoming a toddler and saying no often is actually a normal and essential part of her development-even if it doesn't make life easy for you. For the first time, she's able to test limits, exert some power and have her own opinions, which is vital in helping her become her own person. It may seem strange when she rejects treats you know she'd really love, or a helping hand from you, but to her, saying ‘yes' can feel as if she's handing her power over to you. Try to respect her resistance rather than get into battles. A bit of tact will help you steer through most tricky situations, so try giving her choices rather than yes or no options. For example, ask ‘Do you want an apple or a banana?' rather than ‘Here's a banana', or say, ‘Walk or piggy back to bed?' rather than ‘Go to bed'.

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Acupressure for M.E / Chronic Fatigue Syndrome and Fibromyalgia

Acupressure for M.E / Chronic Fatigue Syndrome and Fibromyalgia

Traditional Chinese medicine (TCM) including Acupressure, Chinese Herbal medicine, Moxa and cupping techniques, have been in use for up to 5000 years. For some of that time it was tradition only to pay your doctor while you were healthy - the cash stopped when you got sick - although economically impractical just think how quickly western medicine would have evolved if preventative medicine and results paid, not tradition, reputation or good marketing!

The basic theory of T.C.M is that energy or Chi is generated by breathing, and passes around the body through twelve major channels, each related to an organ, starting with the Lung and finishing with the Liver. If the chi becomes stagnant or weak in any of these channels illness will develop and so the aim is to unclog and tonify these internal energies until a balance is restored and consequently health should improve. To a practicioner of TCM, Chronic Fatigue Syndrome, M.E and Fibromyalgia are just an extreme example of the bodies' energy getting out of a normal healthy state.

T.C.M - Ancient medicine for a modern plague

Diagnosis is by examining the pulses - by putting three fingers side by side along the patient's wrist the acupressurist can feel the strength or otherwise of three of the channels. Pressing a little harder gives three more and with the same on each wrist the state of all twelve channels may be checked.

An acupressurist will usually want to see your tongue - as an internal organ visible to the outside it can report on your state of health. For example, a puffy white coated tongue with indentations around the side indicates excessive damp in the system, a problem with Stomach and Spleen energy in particular, leading to poor digestion, weak muscles and a tendency to feel the cold - something common in people with M.E / Chronic Fatigue Syndrome.

Pins and needles

Many westerners are nervous of having needles stuck into them in the name of therapy(!) but the sensation is entirely unlike having an injection. Acupressure needles are far thinner and stay very much on the surface. However some acupressure points will be more uncomfortable than others. Contrast this to hospitals in China - one acupressurist told me that during his training he saw an old Chinese woman with a long needle in her belly twisting the needle round and round to maximise the effect! Don't worry, you won't be expected to do this, or even look at the needles.

Moxa, cupping and heat for M.E / CFS

If the body is basically cold and weak Moxa may be used. Moxa sticks generate a point of intense heat when burned, and by directing this to certain accupoints, for example S36 or SP6 (see accupressure section) energy can be put back into the system. If this works your acupressurist may give you Moxa sticks to use on yourself to keep topping up your energy every few days. If so follow their directions though, Moxa sticks get very, very hot. I found this particularly useful in the winter when I really struggled to get warm.

Herbal remedies and M.E / CFS Fibromyalgia

A more controversial area is the use of Chinese herbal medicine. Herbs are able to tone and clear energy in ways that are difficult with acupressure alone, but supplies are not always as pure as they should be, and allergic type reactions are unfortunately not uncommon. I have had doses of hives from Chinese herbs - with consultation with my acupressurist the offending herb was immediately removed and the problem resolved, but it's entirely understandable that people will be put off such herbs and Doctors are sometimes wary of their patients taking them. In some cases there is an impurity in the supply, but it may also be that Westerners' immune systems have not been in contact with such compounds before, and so react badly. Often acupressurists can use tablets of a number of pre-prepared formulas and such tablets are less concentrated than fresh herbs and in my experience are far less likely to produce a reaction. In some cases dried herbs are more effective than fresh (ginger is an example).


Will TCM cure my M.E / CFS?

For some people TCMaccupressure will have little or no effect, but for others it may be able to boost energy and prevent it dropping below a certain level, as well as helping with specific symptoms such as muscle stiffness, insomnia, temperature control, headaches and anxiety. Acupressure also has the effect of relaxing muscles and reducing inflamation, so could be useful for Fibromylagia. I know of one person with ME who says it is the only treatment that made a difference to his Chronic Fatigue. As with the other treatments I don't believe it is the answer to M.E /CFS, but a treatment worth trying none the less.

Temporarily you may feel a little worse after treatment, but providing your acupressurist is properly trained (over years not weeks!) and is not too aggressive in trying to get your energy moving the overall effects should be benificial.

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Lumbago-back pain-strain and sprain-muscle spasm-sciatica-hip pain-imbalanced/tilted hip

Lumbago
Back pain - strain and sprain
Muscle spasm
Sciatica
Hip pain
Imbalanced/tilted hip

It seems that almost everyone at one time or another has had some trouble with back pain. Pain in the back may be caused by muscular strain, a slipped intervertebral disk, or it may be caused by some disease of the bones and joints of the spine.

The hips are the foundation upon which rests the upper skele¬tal system. From the triangular center part of the pelvis, we find the twenty four vertebrae that make up the spinal column which reaches up to the skull. The spinal column consists of seven cervical, twelve thoracic and five lumbar vertebrae. These are separated by cush¬ions of tough elastic cartilage called disks. The disks act as shock absorbers and give the back its flexibility. There are ligaments and muscles which hold the vertebrae in place. Two important muscle groups are found on each side of the spine. Within the spinal col¬umn are the spinal nerves of the central nervous system.

More often than not, backache is cause by strain of the mus¬cles around the lower part of the spine. Doing some activity or sport that you are not used to will strain the muscles of the back. If the spine is kept erect it is less likely to have backache. Chairs that force the back to sit in a curved posture can cause chronic back strain, so TV watchers beware! Watching sports on TV can promote backache the same as playing the sport.

The pain of lumbago is often localized to one extremely pain¬ful spot in the muscles, usually in the lower lumbar region and slightly to one side of the midline. Lumbago often occurs after a combination of new exercise and cold, such as a new jogging rou­tine in the winter or digging a garden in the spring. The spasm of the muscle fibers can be so severe that some people cannot get out of bed.

Another common cause of sudden backache is damage to one of the disks in the lower region of the spine. Lifting something heavy while the back is curved puts pressure on the disk. If enough stress is placed on the disk it will rupture and move from its normal location. The part that moves can press on the spinal nerves. Fre­quently, this pressure causes pain extending down the main sciatic nerve which runs from the buttock to the foot. The pain is made worse by coughing, straining, or bending the back.

Treatment for slipped or prolapsed disk is rest, with the indi­vidual flat on the back in bed. Rest for two weeks, sometimes more, often allows the protrusion to be reabsorbed back into the disk and the damaged part to heal.

Ginger compress

Place compresses directly on the back area that is in pain, al­ternate hot towels for at least twenty minutes. For severe backache you can do ginger compresses several times each day. Always fol­low the compress with shiatsu.

Shiatsu

Have the receiver lie face down, trying to relax the back mus­cles as much as possible. A ginger compress before the shiatsu makes the treatment more effective.

With the fingertips, probe and find the most painful area. After discovering the center of trouble, with the heel of your hand, massage lightly the sore spot in a circular direction. This will in­crease circulation. Then with the thumbs press with your body weight (standing over the person with one legon each side) into the two muscle bands thatrun down the sides of the spine. These mus­cles have the Urinary Bladder Channel pass­ing through them. At the level of the pelvis,lumbar 4, press especially well (UB 25). Leanyour whole body into the points bending yourknees and letting gravity do the work. Con­tinue shiatsu on this area for 5-10 minutes.

After finishing the back area, you can massage several places on the backs of the legs. First, with the hands, press the upper thighs. Then with the thumbs, press down the center of the upper leg holding each point for 2-5 seconds. Press the center of the back of the knee. This is an ancient acupoint (UB 54) noted in the classics to relieve all types of back pain.

, The lower part of the leg should also receive shiatsu. With the thumbs, press down rapidly in a circular motion at the center of the calf. The giver is sitting at the receiver's feet facing the head. Finish with firm pressure on the center of the calf (UB 57} and the inside and outside of the heel of the foot (UB 60 and KD 3). Pressing the bottom of the foot with the thumb is useful.

Moxibustion

The heat of moxibustion is very effec­tive in relaxing muscles which are contract­ed or spasming. Apply moxa for 3-5 minutes on the following points: UB 23, UB 25, UB 57.

Exercise

A variety of exercises can be done to strengthen the lower back. They can be done either alone or with a partner. The follow­ing are just some examples of what you can do.

Leg and Head Lift

Lie face down and have both arms behind the back. Raise the legs and the upper body at the same time, stretching them backward so that a bow position is assumed. Hold for as long as possible. Rest, then repeat.

Waist Bend

Stand with feet shoulders' width apart. Bend forward at the waist and gradu­ally move toward the floor. Bounce gently until the hands touch the floor. Then return to a standing position and bend backward at the waist. Repeat this several times. It is best if you gently push yourself with the un­derstanding that progress is slow but sure.

Hanging

With your hands, hang on to a bar or door frame above your head. This will stretch the spine. While hanging swing the hips for­ward and backward, side to side. This will rotate the lumbar area. Continue until you get tired. Then let go, rest, and repeat a few times.

Leg to Chest Lift

Lay on the back, lift and bring one knee to the chest then, back out straight again. Alternate with each leg. Do the right leg first, then follow with the left. Repeat with each leg twenty times.

There are numerous other exercises which can be extremely useful in mending an ailing back. These exercises will also lessen the possibilities of re-injury if they are performed on a regular basis.

More important for your recovery is the fact that you can in­vent your own set of exercises quite easily. Examples such as stand­ing with your arms swinging from side-to-side as you twist and look over your shoulder or gently rolling on a padded floor on your back with your hands grasping your feet. Both can loosen stiff mus­cles as it increases a better blood supply to the area of pain. The point is for you to develop what your body needs. As little as 5-10 minutes invested each day will pay big dividends. The alternatives to healthy home back care are medications and often times surgery. These options should not be decided upon lightly.

More classical exercise routines such as yoga, Do-In, Chi­nese, Korean, and Tibetan exercise programs are beneficial.

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Curvature of the spine

Curvature of the spine

Shiatsu on the back may relieve the pain brought on by curvature. In some cases, the curve may be slowly corrected.

Shiatsu

Have the receiver lie face down. With the giver standing directly over the receiver with
one leg on each side of the body, press the back points using body weight. Lean into each point, bending the knees. Beginning at the shoulder level, work down, pressing 11/2 inches from the spine. Hold each point for 3-5 seconds. Repeat many times, spending time where hardness or pain is located.

Moxibustion

Moxa heat can be applied on any hard or painful spot that you find while doing shiatsu. Do bird-pecking technique for five minutes on each point.

Ginger compress/Ginger oil

A ginger compress can be applied directly to the area of the back where the curve is the most obvious or to the area of pain. The compress will increase circulation and begin to loosen and relax the muscles that hold the spine in its curved position.
A mixture of ginger oil can be vigorously rubbed all over the back near the spine daily. This soothes and softens the muscles. (See appendix)

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Breast Feeding

Breast-feeding



Nourishing your baby can be a daunting task for the first few weeks. Here's a guide to print out and keep at hand during feedings.



How to Breast-feed Your Baby



Breast-feeding may be natural, but that doesn't mean it always comes naturally. It often takes practice, so be patient and persistent -- it's worth the effort. In the first few days, your baby may not be too hungry, but she'll become more interested as her need for nourishment increases.



If you or your baby finds nursing difficult, seek advice from your healthcare provider or a lactation consultant.







Things to Know:



Nurse your newborn as soon as possible after birth, preferably within the first hour, and every time she shows signs of hunger thereafter. Watch for increased alertness, mouthing, nuzzling against the breast, or rooting (a reflex in which your baby opens her mouth and turns her head toward something that touches her cheek).



If you follow her cues, you'll probably be breast-feeding every two to three hours around the clock for the first four to six weeks. But do allow your baby to breast-feed more frequently if she wishes.



In the early weeks, if four hours have elapsed since the last feeding, you should rouse your infant by gently moving her arms and legs. If she doesn't awaken enough to nurse after a few minutes, stop and try again in half an hour.







Getting Started:



Settle into a comfortable position: sitting up or lying down, with baby angled across your breasts or alongside you. The baby's entire body should be facing you, not just her head. Use pillows as needed to support your arms, your back, and/or the baby. (Make sure no part of the pillow might impede baby's breathing.)



Ignore distractions and concentrate on the softness of your baby's face against your breasts. If your baby doesn't immediately suckle, you can usually trigger the rooting reflex by gently stroking her cheek with your finger or your nipple.



Help your baby to latch on to your breast correctly. Her mouth should encircle the entire nipple area (called the aureole), not just the nipple itself. Some babies take a while to learn how to do this, but it's essential, because incorrect latching-on quickly leads to sore nipples. Help her by placing your nipple in the center of her mouth, with as much of the as possible aureole within her lips. Press your breast down away from her nose, if necessary, to allow her plenty of breathing space.



Adjust your position and hers as necessary while she's feeding. The more relaxed you feel, the better the feeding will go.



Allow your baby about five minutes on each breast when you first begin. Over the course of the next few days build to ten to fifteen minutes per breast. This depends on your baby's appetite -- and each baby's needs are different. Don't force the issue -- you'll know if you're baby is getting enough nourishment by your pediatrician's weigh-ins and the number of wet diapers (about 5 to 8 per day during the first few days, 6 to 8 per day thereafter).



To break suction so you can switch breasts, simply slide your finger between her mouth and the nipple.



Unless your nipples are sore, it's okay to let her enjoy slowly sucking for as long as she likes.



After she's finished with each breast, burp her by patting gently on her back as you hold her against your shoulder or in some other comfortable position (some babies prefer a sitting up position on your lap). Put baby atop a clean cloth as you do this -- occasionally milk comes up with the burp. Be aware that she won't always burp audibly, but it's important to try to help her get rid of any gas.



NURSING BASICS

BREAST MILK AND SUPPLY

BREAST FEEDING AND PAIN

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Breast Feeding and Pain

Pain



Check your latch. I knew I had the latch down when there was no white tip or line across the nipple and it didn't hurt after a few seconds to nurse. The initial pain went away after a few weeks.



Frozen peas aren't just food. A bag of frozen peas [is] awesome as a cold compress for engorgement.



Cabbage combats soreness. Use cabbage leaves for soreness -- they are cooling and feel great! Just place individual cabbage leaves inside your bra (break them apart, wash, separate with paper towels, place in a big plastic bag, and keep them cold in the fridge.)



No biting allowed. The advice I got was to watch while the baby is latched on. If you watch, you can see when the latch is dropped and a bite is coming, so you can pull out before it happens. If you do get bitten, I've been saying "No bite!" and then not letting him back on for a minute so he associates that with not nursing.

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Breast Milk and Supply

Breast Milk and Supply



Breast Milk



Give it a swirl. Milk that has been stored in the refrigerator tends to separate and that is normal. So before you give it to your baby, give it a swirl. You'll see that it will come back together.



Don't worry about the consistency. If your milk is watery, you're extracting the foremilk. If it is thicker and whiter, it is the hind milk. You may also find that after your baby drinks your breast milk, the bottle has a residue. Don't worry -- it's the fat of the hind milk left in there.



Milk Supply



Moist heat encourages let down. I was stressed and worried I wouldn't let down. The worst thing for me was hearing everyone tell me to just relax. What helped was moist heat. I put a wet towel in the microwave for a short time. A shower worked as well.



Reading may help you relax. I found that reading or doing a crossword puzzle while pumping would really help. I guess it took my mind off getting enough milk, or pumping for a certain time. It sort of distracted me. Find something you like to do and if possible do it while pumping.

Pump while you nurse to boost output. One way to quickly pump is to pump the boob baby's not nursing on while she nurses on the other. That way, your let-down happens faster. I always had trouble alone, but got a great stash by nursing and pumping together.

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Heartburn

Heartburn

People with heartburns should pay attention to their diet. As a rule of thumb avoid sweets and sweet drink and eat lots of raw vegetables and fruits. Note which particular food triggers the problem and avoid this food in the future.
The burning sensation accompanied by chest squeezing, crushing, or pressure may be a heart attack.
Sit comfortably or lie down, close your eyes and breath deeply when massaging the active points.

Location: midway between the belly button and the bottom of the breastbone.
Direction: apply firm deep strokes of pressure into the abdomen.
Duration: 2 min

Location: two fingers-width below the belly button.
Direction: apply firm deep strokes of pressure into the abdomen. The initial painful sensation will soon begin to subside.
Duration: 1 min

Location: on the interior side of the arm, in the hollow between the bones of the forearm, three finger-width above the wrist crease.
Direction: apply firm deep strokes of pressure in the direction of the palm. The initial painful sensation will soon begin to subside
Duration: 3 min or more

Location: on the interior side of the arm, in the hollow between the bones of the forearm, three finger-width above the wrist crease.
Direction: apply firm deep strokes of pressure in the direction of the palm. The initial painful sensation will soon begin to subside
Duration: 3 min or more

Location: with the tip of your index finger probe the area on the front side of a leg below the knee until you feel a slight dip.
Direction: apply firm deep strokes of pressure in downward direction. The initial painful sensation will soon begin to subside.
Duration: 1 min

Location: with the tip of your index finger probe the area on the front side of a leg below the knee until you feel a slight dip.
Direction: apply firm deep strokes of pressure in downward direction. The initial painful sensation will soon begin to subside.
Duration: 1 min

Location: on the arch of the foot, in the hollow two finger-width away from the ball of the foot, above the tendon of the big toe (move the big toe up and down to feel the tendon).
Direction: apply firm deep strokes of pressure in upward direction. The initial painful sensation will soon begin to subside.
Duration: 1 min

Location: on the arch of the foot, in the hollow two finger-width away from the ball of the foot, above the tendon of the big toe (move the big toe up and down to feel the tendon).
Direction: apply firm deep strokes of pressure in upward direction. The initial painful sensation will soon begin to subside.
Duration: 1 min

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Nursing Basics

Nursing Basics



Got breastfeeding issues? Get advice from the experts -- moms who got it right. Paid pros, like lactation consultants, are great, but sometimes mom-to-mom tips ("this worked for me") are the ones that really click.



Avoid comparisons. I think the biggest mistake nursing mamas make (I did this too) is compare themselves to what other nursing mamas are doing. Each nursing relationship is unique. I expected my nursing experience to be like my sister's and we are worlds apart: she had too much milk, I had too little.



Trust yourself. Before you quit, give yourself time (6 to 8 weeks) to adjust to breastfeeding.



Keep well hydrated. Get a water bottle with a straw (my hospital gave me one), and keep it filled to the brim. You never know when you'll get thirsty, and it might not be a convenient time [like while you're nursing] to get more water.



Get a Boppy. I love my Boppy. I still use it for my 9-month-old. To me, it just makes it easier to have one hand free while you nurse.



Your pump can help with problems. If you have inverted nipples, I found that pumping a few minutes to draw them out helped.



Keep at it even if you have a cold. Your breast milk will [help] keep your child from catching your cold. I learned this from my midwife and after trying it during the winter months when I got sick. And even when my baby did get a cold, I found it was very short lasting.



If you need to, supplement. You can do both -- breast feed and formula feed. It doesn't have to be only breast milk, but every drop your child gets is beneficial.



Don't worry if your baby looks tiny. My doctor told me babies don't start looking chubby until they're into their 8th pound. It took us 6 weeks to get there.



Practice nursing in public. I feel uncomfortable about nursing in public, so my plan is to buy a nursing camisole to cover my tummy and practice in front of a mirror so that I know what people can and can't see. As for other people giving me unpleasant looks, I don't plan on looking up! I will just look lovingly at my daughter.



Diaper Check



The scoop on poop. My pediatrician said after one month, breastfed babies may go up to 10 days without a poop and that is normal. However, in the first month you should see dirty diapers more often. Obviously, they don't magically hit one month and start going longer stretches, but those are the general guidelines. My daughter is 3 months old and usually goes every day, but occasionally goes 36 hours and then has a massive blowout!



Seedy is good. If her poopy diaper [looks like it has] seeds in it, that's leftover hind milk that her body doesn't need. Be happy. Your baby is well fed.



Don't worry if the poop comes in different colors. When I called the pediatrician about my son's stool having different colors, I was told that anything in the yellow, brown, or green hues is not a problem.



How wet is wet? To tell if my daughter's diaper was wet enough, I used to pour 4 tablespoons of water into a clean diaper. That's how I was told I could tell what a wet diaper felt like.

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Acupressure for Weightloss

The secret of reducing weight lies in your palms, soles and the two fingers — the index finger and the thumb. Does it sound incredible or unbelievable? It need not, because it is absolutely true that deep finger pressure helps one to reduce the excess weight without having to depend on external help. Acupressure is being widely practised in almost all parts of the world by specialised practitioners as welt as common man.

When we get hurt on the body or get hit on the head our immediate reaction is to press the affected part. We massage our temples with pain balms when it aches and, press the abdomen to relieve stomach ache. But there are specific areas in our body, palms and soles to give pressure and relieve the pain or whatever other disorder afflicts us. By giving pressure on the specific points of these areas, disturbed functions of the internal organs are restored to normalcy and cure is obtained.

The skin of the palm and sole are drier than the-skin in other parts of the body. The large number of sweat glands, concentrated in the palms is highly sensitive to the change in temperature. They contract in cold weather and in nervous condition make the palm cold. They expand in heat and during fever and panic.

Power in the palm and sole

The palm and sole are equipped with a rich supply ot selective

nerves and nerve endings. That is why we can feel with our hands what we even cannot see with the eyes. With the lips of our fingers we can feel our pulse which none of the other organs can do.
Our body consists of two forces -- positive and negative -which together create the electricity to sustain life. This is a priceless provision of nature installed in our body. The palms and soles serve as the switchboard to the entire network of the nerves in the whole body. This electric power is lowered at limes when one is sick, tired, depressed or when one'suffers from chronic illness.
Acupressure has originated from the same roots as Acupuncture. Our body functions with the help oiprana or energy or Qi as it is called in Chinese. This energy flows in a definite pathway or channel in our body connecting ihe various organs. Any imbal­ance in the level and flow of this energy results in illness and disease.

Acupressure uses finger pressure on the acupuncture points as well as the reflex points in the paim and sole. Acupressure is an effective method of treating oneself at home. Especially in obesity, Acupressure gives best results if followed with palience.

The organs and the various systems, like digestive, respiratory, circulatory and other systems in our body are inter-connected in their function where, if one of the organ over or under-furtctions, the other subsequently gets affected. Finger pressure on the reflex points of the body corrects the functions of these disturbed organs.

There are around 38 points located in each of our palms and soles. By stimulating these pointstthe interruption created in the flow of the energy in the channels connecting the internal organs of the body gets regularised.

If you can treat, heal and cure obesity successfully, you have cured almost all diseases and discomforts of your body. The secretion of the hormones by the Endocrine glands, plays a very important role in the increase in body weight. [ This has been explained in one of the previous chapters.] By stimulating the points related to these glands in ihe palms and soles, ihe abnor­mal secretion of hormones is corrected. Giving pressure controls appetite stimulates the pituitary gland to govern the secretion of hormones in proportion to the requirement of the body and reduces fatty tissues in the body. (See illustration)



But there is a catch in accupressure too as in other type of natural self treatment. Yes, it is the role of diet that is complementary.


The Correct Method of Giving Pressure to the Points



AH the points on the palm and sole must be given hard pressure as if pumping. Place the thumb on the point and the four fingers on the back side of the hand. Do not press continuously but without lifting the finger press hard once and release a bit and press again. The points located on the body must be pressed rotating the finger on and around the point. Each point on the palm and the sole should be pressed at least ten to fifteen times in a session. Press the points in the given order. Also press the points in both ears as given in the illustration.

Instructions to give pressure

While giving pressure start with the right sole first, then the left sole, right palm and left palm in the lasi.

First give pressure lo the centre point solar plexus, then all other points and finally the kidney point, h can be as follows:

1. Solar plexus
2. Pituitary, pineal
3. Thyroid
4. Adrenal
5. Pancreas
6. Lungs
7. Mean — liver
8. Stomach
9. Colon
10. Bladder
11. Kidney

Give pressure to the points in both the ears.




Each session should lust for at least twenty minutes. This self treatment must be given after bath and before breakfast in the morning and before meals in the evening. Never give pressure on a full stomach, neither when you are extremely tired , nor when there is fever and for women during their monthly cycle. Some people go for a body massage to reduce weight but massage is not necessary if acupressure is given regularly for two to three months.

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Overweight, Big hips from overnourishment, Cellulite

Overweight
Big hips from overnourishment

Cellulite

For cosmetic or beauty reasons, many people are concerned with their weight. Most people have good reason to be concerned. The health risks associated with an overweight condition can be serious. Illnesses such as diabetes, backache, hardening of the arteries, and osteoarthritis are the most common reasons why your doctor will recommend that you should lose weight. Most cases of obesity are caused by a calorie input that is greater than energy expenditure. In other words, people are eating more that their bodies can use.

The excess is stored as fat in all the usual places around the body, the waist, hips, upper thighs, and breasts are the favorite resting places for those transformed desserts that now add unwanted girth to your once slim body. Many people are worried about the formation of cellulite which appears as dimples or lumpiness in the fatty tissue.

The way to lose weight is to reduce the calorie intake to below the body's requirements and to regulate the metabolism. The amount of food and drink put into your body must be less then the amount of energy that is used in your day to day activities. The greatest amount of weight loss usually occurs in the first week of a reducing diet, mostly because of fluid loss. A realistic weight loss goal is one to two pounds per week. Emotional factors also play a large role in eating and weight gain.

Shiatsu

Full body treatment helps to increase circulation throughout the entire body. Shiat­su also relaxes the individual so that they may gain insight into excessive eating pat­terns, thereby removing the emotional fac­tors in being overweight. Remember that not everyone must look like a movie star. How­ever, body weight should be appropriate for bone structure and your physical activity. It is certainly possible to be a few pounds over the average weight and be healthy. Superfi­cial body fat is not the real danger. It is the fat that is stored in and around the vital organs such as the heart that is of concern. Fat on the waist mirrors excess fat building up in vital places within.

Diet

Desserts, cream sauces, cheese, snack foods, and other high fat and high sugar foods, as well as overeating, all contribute to in­creased weight. It becomes clear to us that diet is the foundation for solving an overweight problem. The macrobiotic diet, which is high in complex carbohydrates (grains and vegetables) and low in re­fined sugars and fats is an appropriate solution. Generally, it is bet­ter to have regular, small meals than to try to starve yourself and over-compensate later with "reward" foods. Meals must be balanced and satisfying. Include a wide variety of whole grains, such as bar­ley, corn, whole wheat, brown rice, millet, fresh garden vegetables and seaweed with miso or tamari broth soup. Avoid peanut and other nut butters as well as nuts in general. To effect the greatest weight loss, fruit intake should be limited, perhaps not even every day. En­joying food and not suffering emotionally is the key to understand­ing food and putting it in its place. Food is an enjoyable part of life that allows us to live. Be honest with yourself in your relationship to it and it won't control you.

Making minor changes in the daily routine occasionally is helpful to keep your interest renewed. Changes in your exercise rou­tine or diet go a long way to keep you interested in life and not be­come bored. As an example you may want to avoid salt for one week or not eat rice for three days—any change that gives you a break from the normal routine and gives you the opportunity to self-reflect. Some people enjoy fasting once a year or eating only whole grains for several days occasionally. All of these suggestions are simple yet quite helpful.

Exercise

Increase your energy output with the help of exercise. Exercise that makes the pulse increase and body sweat for twenty minutes at a time quickly burns away the pounds. Walking, swimming, danc­ing or aerobics can be used. Do something that you really enjoy!

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