Complimentary and alternative medicine (CAM)

1. Complimentary and alternative medicine (CAM) Your three –week guide to overcoming stress, managing your life, and improving your health

2. Syllabus Class: Complimentary and Alternative Medicine Instructor: Nikki Denison Length: Three weeks Materials: none Lecture: three, 90-minute classes. Attendance is required Assignments: three in-home assignments and one in-class assignment

3. syllabus Week One: Mind-Body Medicine Stress Management & Meditation PowerPoint Presentation (90min lecture) *Assignment 1: Stressors In-class assignment: Meditation Exercise Week Two: Body-Based Practices —Exercise Therapy PowerPoint Presentation (90min lecture) *Assignment 2: Exercise and Reflection Week Three: Biologically-Based Practices; Diet Therapy PowerPoint Presentation (90min lecture) *Assignment 3: Nutritional Habits * See attached Word document for assignments

5. Complimentary and alternative medicine (CAM) • CAMis a group of diverse medical and health care systems, practices, and products that are not presently considered to be part of conventional medicine. • Complementary medicine is used together with conventional medicine. • Alternative medicine is used in place of conventional medicine • Types of CAM: • 1. Mind-Body Medicine: designed to enhance the mind’s capacity to • affect bodily function and symptoms • 2. Biologically Based Practices: use substances found in nature, such as herbs, foods, and • vitamins. • 3. Manipulative and Body-Based Practices: based on manipulation and/or movement • of one or more parts of the body. • 4. Energy Medicine: biofield therapies (surround and penetrate human body) and • bioelectromagnetic-based therapies (electromagnetic fields).

6. Week one Section 1: mind-body practices—Meditation and Stress management

7. Section i: stress management overview • Outline • Terminology • Stressors + Self-Assessment (Assignment 1) • Preventing Stress • Managing Stress • Meditation Exercise

8. terminology Stress: an organism’s total response to environmental demands or pressures Stressors: the stimulus that provokes a stress response Stress Response: reaction to stress (physical and psychological) • Risks of Stress • High blood pressure/heart problems • Migraine headaches • Back and joint pain • IBS, ulcers, and heartburn • Weakened immune system • Shaky hands • Fatigue • Insomnia • Nervousness, fearful, confusion, irritable, hostile, unable to concentrate

9. Stressors Accidental Hassles (e.g. flat tire) Major Life Changes (e.g. new baby) Ongoing Problems (e.g. unhappy marriage) Assignment 1: Self-Assessment List your top 10 stressors

10. Preventing stress Avoid Controllable Stressors Plan Major Lifestyle Changes Realize Your Limitation Prioritize Improve Communication Share Your Thoughts Develop A Positive Attitude Reward Yourself Exercise Eat and Sleep Well (NIH)

11. Managing stress Plan by visualizing expected events Think positively Imagine potential negative big events Relax with deep breathing (we’ll go over a breathing exercise at the end of this section) Relax by clearing your mind (find a quiet place and focus on peaceful thoughts) Relax your muscles (Assignment 4) Relax with stretching and exercising (Assignment 4) Relax with massage therapy Ask for help Find professional help if needed (NIH)

12. Mind-body practices for stress management Mind-body medicine uses a variety of techniques designed to enhance the mind’s capacity to affect bodily function and symptoms. Some techniques that were considered CAM in the past have become mainstream (for example, patient support groups and cognitive-behavioral therapy). Other mind-body techniques are still considered CAM, including meditation, prayer, mental healing, and therapies that use creative outlets such as art, music, or dance (NCCAM)

13. Types of mind-body practices Acupuncture is a technique in which practitioners stimulate specific points on the body—most often by inserting thin needles through the skin. Massage therapy includes many different techniques in which practitioners manually manipulate the soft tissues of the body. Most meditation techniques, such as mindfulness meditation or transcendental meditation, involve ways in which a person learns to focus attention. Movement therapies include a broad range of Eastern and Western movement-based approaches; examples include Feldenkrais method, Alexander technique, Pilates, Rolfing Structural Integration, and Trager psychophysical integration. Relaxation techniques, such as breathing exercises, guided imagery, and progressive muscle relaxation, are designed to produce the body’s natural relaxation response (NIH).

14. Types of mind-body practices Spinal manipulation is practiced by health care professionals such as chiropractors, osteopathic physicians, naturopathic physicians, physical therapists, and some medical doctors. Practitioners perform spinal manipulation by using their hands or a device to apply a controlled force to a joint of the spine. The amount of force applied depends on the form of manipulation used. Tai chi and qi gong are practices from traditional Chinese medicine that combine specific movements or postures, coordinated breathing, and mental focus. The various styles of yoga used for health purposes typically combine physical postures or movement, breathing techniques, and meditation. Other examples of mind and body practices include healing touch and hypnotherapy (NIH)

15. Meditation techniques • Concentration Techniques • Mental repetition: concentrate on word or mantra “Om” • P hysical repetition: concentration on breath, exercise, or dance etc. • Problem concentration: koan, problem with paradoxal components • Visual concentration: imagery

16. Meditation practice

17. Week two Section ii: Mind-body practices—Movement therapy

18. Exercise therapy overview Exercise increases blood flow to the brain, releases hormones, stimulates the nervous system, and increases levels of morphinelike substances found in the body (such as beta-endorphin) that can have a positive effect on mood. Exercise may trigger a neurophysiological high-a shot of adrenaline or endorphins- that produces an antidepressant effect in some, an antianxiety effect in others, and a general sense of "feeling better" in most (HolisticOnline).

19. Exercise benefits • Improves cardiovascular system • Strengthens and enlarges the heart, increases elasticity of blood vessels • Increases oxygen level throughout the body • Lowers cholesterol and triglyceride levels • Decreases risk of stroke and high blood pressure • Outlet for negative emotions • Releases endorphins which are natural pain killers • Promotes sleep (HolisticOnline)

20. exercise Regular exercise has a variety of psychological benefits that can help improve physical health. It acts as a buffer against stress and may thus help protect the cardiovascular and immune systems from the consequences of stressful events. Frequent exercise is an effective treatment for anxiety and, according to some research, is as effective as psychotherapy in treating mild or moderate depression. Exercise seems to elevate mood both through its physiological effects on the nervous system and through its direct psychological effects: It provides a distraction from everyday concerns and offers an opportunity for positive fantasy. Although aerobic exercise offers the greatest cardiovascular benefit, any form of enjoyable exercise can give you a psychological lift and help counteract the effects of stress in your life (HolisticOnline).

21. Aerobic exercise Aerobic exercise is done at a pace that allows an adequate supply of oxygen to reach your muscles as you work out. If you can hum to yourself or carry on a conversation as you work out then you are probably exercising aerobically. This type of exercise can be continued for 20 to 45 minutes without being exhausting. Examples: walking, jogging Benefits: Quickens the heart for sustained periods Makes the cardiovascular and respiratory systems more efficient. HolisticOnline

22. Anaerobic exercise Anaerobic exercise involves intense or explosive spurts of strenuous activity that leave you gasping for breath. The exercise can only be done for a minute or two at a time, because it depends on a limited store of glycogens sugar stored in the muscles that is rapidly depleted, resulting in intense muscle fatigue. Examples: weight lifting, sprinting full speed for 100 meters. Benefits: Develops speed, strength, and power. Builds muscle mass

23. Skill development exercises Skill development includes flexibility, balance, and coordination. Examples: yoga, tennis, golf. Benefits: Affects muscular coordination, flexibility, balance, and tone.

24. Week Three Section III: Diet-Based therapy

25. Diet-Based therapy overview A well-balanced diet is crucial in preserving our health. As we learned in the previous section, our mind and body are connected. We covered the topic of a healthy mind, now we will review the components of a healthy body. • Outline • Types of food and effects on stress • A healthy, balanced diet • Herbal treatments

26. Are you eating toxin-filled, genetically modified, man-made foods? If YES, it may be causing stress on your body!

31. Bodychef

32. Combating stress with a balanced nutritional diet eBook for more information and tips on eating healthy to combat stress. http://www.stress.org.uk/files/Combat-Nutritional-Stress.pdf

33. Herbal remedies for stress? Kava: originally appeared as a promising remedy for anxiety, however it may cause serious liver damage. The FDA has issued warnings but has not banned sales in the U.S. Passionflower: generally considered safe on its own but may cause drowsiness, dizziness, and confusion. Few clinical trials support the affects of passionflower on anxiety. Valerian: generally considered safe when taken in recommended doses. Some side effects include reduced stress/anxiety, headaches, and drowsiness. No long-term effects have been studied (Flavin, 2012).

34. sources Holisticonline.com. (n.d.). Anxiety, Exercise, exercise and stress, exercise and anxiety, Holisticonline.com. Retrieved June 17, 2014, from http://www.holisticonline.com/Remedies/Anxiety Complementary, Alternative, or Integrative Health: What's In a Name?. (n.d.). NCCAM. Retrieved June 17, 2014, from http://nccam.nih.gov/health/whatiscam Hall-Flavin, D. K. (2012, April 19). Generalized anxiety disorder. Herbal treatment for anxiety: Is it effective?. Retrieved June 17, 2014, from http://www.mayoclinic.org/diseases-conditions/generalized-anxiety-disorder/expert-answers/herbal-treatment-for-anxiety/faq-20057945 NIH: Medline Plus. (n.d.). Managing Stress. Retrieved June 16, 2014, from http://www.nlm.nih.gov/medlineplus/tutorials