Updated on Jun 30, 2022 | Holistic Health, Integrative Medicine
Guest post by Abigail Strubel, MA, LCSW
Developed over the course of millennia, acupuncture is part of a healing system known as Traditional Chinese Medicine (TCM). Legend has it that in ancient times a warrior was struck with an arrow during battle, but instead of feeling pain, he felt relief — leading to the concept of healing through penetration or pressure on specific points. That may or may not be the case, but archeologists have uncovered fine stone needles in China dating back to the Neolithic Era — more than five thousand years ago — suggesting that acupuncture or acupressure was practiced. (more…)
Updated on Jun 30, 2022 | Health Tips, Holistic Health, Integrative Medicine, Social Work
Guest post by Abigail Strubel, MA, LCSW
Meditation is a centuries-old practice that can significantly enhance one’s physical and emotional wellness, imparting an improved ability to cope with stress, frustration, anger, insomnia and chronic pain. Research has shown that regular meditation practice can increase brain capacity in areas related to learning and memory, and decrease the volume of areas that are related to anxiety and stress.
Don’t Be Intimidated
Meditation can seem like a mysterious and intimidating practice, but it doesn’t have to be. Guided meditation, also known as guided imagery, helps you concentrate and focus by giving you detailed instructions—essentially a script you can follow—for what to think about so you aren’t just sitting quietly and trying not to think about your worries and concerns.
A Mental Bubble Bath
Some guided imagery seeks to engage the five senses by vividly describing sights, sounds, aromas, and physical sensations, thus involving all aspects of your imagination. One guided imagery I like to lead with clients is imagining a day at the beach—the soft sand shaping itself to the contours of your body as you lie on your towel, the echoing cries of seagulls, the salty tang of the sea air, the cool water lapping at your feet, the warmth of the sun on your skin.
By engaging all your senses, the practice trains your abilities to concentrate and focus your mind. After 20 minutes of detailed imagining, you’ve created a mental refuge—an intensely detailed memory that you can return to in stressful times for momentary relief, almost like a mental bubble bath.
Meditation Resources on the Web
The Internet is a terrific resource for people seeking to learn more about how to practice meditation, including numerous free audio downloads of meditation practices.* Here are some good sources:
• Kaiser Permanente has links to audiocasts for physical and mental well-being on everything from allergies, insomnia and chronic pain to addressing anger, self-confidence and grief.
• Fragrant Heart offers meditations for relaxation and stress relief, weight loss support, social anxiety and healing.
• Tara Brach, a leading psychologist and practicing Buddhist, offers a number of free meditations on such topics as embracing life, being present in the moment and accepting life on life’s terms.
• Things to make you say “Om” offers an extensive list of links to free meditation resources.
• Dr. Emmett Miller, another leading psychologist and meditation specialist, offers free meditations on such topics as changing habits, addictions and behaviors.
• Belleruth Naparstek’s Health Journeys, from a pioneer in the guided meditation field, has a free 15-minute guided imagery download.
You can also find many free or inexpensive guided imagery meditation downloads on iTunes, such as:
• The Meditation for Health podcast
• Dr. Miller’s guided imagery
• Belleruth Naparstek’s guided imagery
For More Information:
How Meditation May Change the Brain (New York Times)
Meditation: A simple, fast way to reduce stress (Mayo Clinic)
The Benefits of Meditation (MIT News)
Reduce Anxiety and Depression with Guided Imagery (Huffington Post)
* Beth Israel Medical Center is not responsible for, does not endorse, and cannot assure the accuracy of information on these outside web sites.
Updated on Jun 30, 2022 | Holistic Health, Integrative Medicine
Guest post by Abigail Strubel, MA, LCSW
Aromatherapy is a great way to relax, relieve stress and recharge your batteries. Certain aromas have been shown to have strong effects on our state of mind. Inhaling particular fragrances can clear troubling thoughts from your mind, allowing you to take a micro-vacation from your worries, and to relax and return to work refreshed.
Most aromatherapy is practiced using essential oils—highly concentrated plant essences. These oils are very potent and can be irritating, so make sure they do not come into contact with your skin. Different oils are associated with different effects:
• Floral essences like rose, geranium, jasmine and gardenia are helpful for easing stress and depression.
• Lavender is excellent for relaxation and promotes healthful sleep.
• Peppermint and eucalyptus are invigorating; they can also help clear your sinuses.
• Warm, familiar scents like cinnamon and vanilla are comforting and soothing, perhaps because they evoke childhood memories of Mom or Grandma baking something delicious.
• Brisk citrus scents like lime, grapefruit and orange can help you feel more energized.
There are several ways to enjoy essential oils. One method is to sprinkle a few drops into a humidifier. You can also use an essential oil diffuser, a special tool that uses either heat or heat and water to disperse the fragrance throughout a room. Aromatherapy oils and diffusers are available online at stores like Puritan’s Pride, Aura Cacia and House of Nutrition* (helpful Google search terms: “essential oils,” “aromatherapy oils,” “essential oil diffuser”), and can also be found in your local Sephora, Bath & Body Works or Bed Bath & Beyond.
One of my favorite ways to enjoy aromatherapy is to create a sachet—a small, soft, fragrant packet:
1. Take some mesh or gauzy fabric (I often use a chiffon scarf or shawl from a discount store like Marshall’s, but you can also purchase mesh at a craft store) and cut it into 4-inch squares.
2. Take two cotton balls. Put a few drops of essential oil on one, and press them together.
3. Put the cotton in the center of the fabric. Wrap the fabric around the cotton balls.
4. Twist the ends of the fabric and tie with a ribbon or string.
5. Voilà! Take a whiff and relax for an instant aromatherapy break. You can also place sachets in your closet or drawers to scent your clothing.
* Beth Israel Medical Center is not responsible for, does not endorse, and cannot assure the accuracy of information on these outside web sites.
Nov 12, 2012 | Diet and Nutrition, Exercise, Holistic Health, Integrative Medicine, Popular, Women's Health
Autumn in the Northeast is a time of dramatic change—cooling weather, a respite from the summer’s heat and humidity, the start of the new school year, beautiful colors, and a return to familiar routines at home and at work. This time of transition is also the perfect chance to pause, reflect, and take the opportunity to reconnect with and recommit to living your best life. When you live with authenticity, integrity and in the way that best serves you (and others), the rewards are immeasurable. Here are some easy steps to begin your journey:
* Become your own best health advocate. Make sure you have your annual physical exam, appropriate screening exams (mammogram, pap smear, colonoscopy, etc.), vaccinations, and dental exam and cleaning. Take your medication compliantly as prescribed. Stop smoking and drink alcohol in moderation.
* Exercise consistently. Walk to your destination and ditch the elevator and take the stairs instead. Invest in a bike and use it to explore the city. Join the gym and work out with friends. Practice yoga, jog along the riverbanks, move your body!
* Improve your diet and maintain a healthy weight. Replace fast food and processed snacks with healthful, fresh fruits and vegetables. Cook at home and use portion control. Be adventurous and try new foods. Plant a garden. Most importantly, eat mindfully and with intention.
* Ensure success and avoid failure by setting realistic, attainable goals. Replace “I can’t” with “I can!”
* Do one thing that scares you and reward yourself for embracing your fears. Challenge yourself to redefine your own limits and expand your own possibilities.
* Each year, check at least one thing off your personal “bucket list.” Don’t have a bucket list? Make one—a list of all the things you want to do in your lifetime.
* Set personal boundaries with others and speak your own truth…kindly and respectfully.
* Spend time with friends and family in person. Cell phone calls, texts, emails, Skype, Facebook and other social media tools serve a very real purpose, but they do not compare to quality time spent in the flesh with those we care about. So, call a friend and make a lunch date!
* Keep a journal and record your thoughts, experiences, goals, desires and dreams.
* Meditate and breathe. Set aside as little as 5 minutes daily to tune out the chatter and tune back into yourself and the power of your breath.
* Forgive yourself and give yourself permission to make mistakes. No one’s perfect and no one expects you to be. Forgive others their mistakes, too.
* Get involved with your community.
* Play with your kids and tell them “yes” more often than you tell them “no.”
* Make amends and end a feud. Holding onto anger and grudges serves nothing and no one.
* Make a donation and pay it forward. Give to those in need (money, time, your skills, gently used clothes, food).
* Build good karma and do at least one kind thing daily without expecting anything in return. It feels good to do good.
* Mind your manners. “Please”, “thank you” and “you’re welcome” are too often neglected.
* Engage your mind and heart. Turn off the television and computer and read a book or write a poem or letter. Take a walk. Watch the sun rise. Watch the sun set.
* Give thanks for the abundance that surrounds you and remember to see the good first and foremost
* Start each day by setting an intention.
* End each day by making an honest assessment. Remember, tomorrow gives you nothing but new opportunities.
* Enjoy your best life as you live in alignment with your most authentic and heart-centered self.
Jennifer Svahn, MD, FACS, is a Vascular Surgeon at Beth Israel Medical Center and a Registered Yoga Teacher.
Oct 18, 2012 | Holistic Health, Integrative Medicine, Pediatric Care, Pediatrics, Surgery
Guest blog post by Andrea L. Hughie, RN, MSN.
Little Samirawit Hailemariam (Sami) was introduced to the INN (Hyman-Newman Institute for Neurology and Neurosurgery) at Mount Sinai Roosevelt in August of 2011. Initially a shy and guarded four year old, Sami left her family in Ethiopia to travel to New York City for advanced treatment of her life threatening venous malformation. If left untreated this dangerous collection of vessels could have caused Sami to bleed to death. In her eight months in the United States the large venous malformation that covered the entire left side of her face and mouth was significantly reduced and stabilized by the advanced technology and techniques of Dr. Alejandro Berenstein and Dr. Milton Waner. (more…)
Sep 1, 2012 | Holistic Health, Integrative Medicine, Surgery, Women's Health
I am a surgeon and I understand that you may be anxious, nervous and hesitant about your upcoming surgery. Anxiety, however, causes your blood pressure and heart rate to increase, lowers your threshold for pain, and agitates your nervous system. I have a prescription for that. It’s called meditation and breath work. As a vascular surgeon at Beth Israel Medical Center who is also a devoted yoga practitioner, I have seen many patients benefit from meditation as a part of preoperative, intraoperative and postoperative healing work.
Do you remember what your Mama told you when you were nervous? “Take a deep breath, relax, focus and it will all feel better.” Mama knows best because that is an accurate description of meditation!
Pranayama is a Sanskrit word that refers to breath work and is an essential and important part of meditation. Prana refers to that life force that is within us all and moves as the breath. When patients are comfortably and kindly ushered into a gentle space where they can engage in their breath, they experience a significant drop in their feelings of stress, nervousness, anxiety and pain.
Here’s how to meditate:
* Find a comfortable, quiet seat.
* Close your eyes and clear the chatter in your mind. Center center your mind and turn inward.
* Find a soothing mantra to repeat to yourself. Try, “I am relaxed and calm. I trust my surgeon. I see a life where I am strong and healthy.”
* As you repeat your mantra, breathe in deeply to a count of 8. Hold the breath in for a count of 2. Exhale to a count of 8.
* When your mind returns to distracting, fearful or anxious thoughts, simply say “hello” to them briefly and then refocus on the quiet meditative power of your breath.
Meditation is something everyone can do, regardless of what surgical procedure they have had or are about to undergo. You don’t need to be an expert or an accomplished yogi to practice meditation. Even if you find it challenging to quiet your mind, the practice will be helpful to you as you heal and in your everyday life.
Jennifer Svahn, MD, FACS is an attending vascular surgeon at Beth Israel Medical Center and registered yoga teacher.
Guest post by Abigail Strubel, MA, LCSW
