At the end of our lives, what do we most wish for? For many, it’s simply comfort, respect, love. BJ Miller is a palliative care physician at Zen Hospice Project who thinks deeply about how to create a dignified, graceful end of life for his patients. Take the time to savor this moving talk, which asks big questions about how we think on death and honor life.

Chronic Pain

An Old Persian Proverb says: Laughter can cure all incurable diseases! What it really means is that with laughter you can handle life much easier. Here is Dr. Mel Borin's LAUGHTER PRESCRIPTION for us: 1- Never make irreversible negative statements about your ability to be funny 2- Learn a new joke a day and practice telling it to others 3- Take a two-week break from sadness, violence and fear. Read listen and watch only funny books, videos and shows. 4- When someone laughs without putting others down, laugh with them 5- Wear something funny when stressed 6- Have a joke area in your home with funny items reminding you of laughing 7- Create JOY in WORKPLACE through creative ways: theme days, funny dress ups, jokes boards, etc. 8- When you are sick, that's the time to pay attention to laughter, jokes and play 9- Don't criticize others for being silly, be silly too 10- Laugh for NO REASON daily.

Mind BodyRemedies

Vitamin D is essential for absorption of calcium from our gut and the serum calcium- phosphate balance which are important factors for our bone health. Low levels of vitamin D can lead into brittle bones, balance issues and falls, aging issue, brain problem, predisposition to type 1 Diabetes disease and many other issues including chronic pain. There have been so many reports of the link between lower vitamin D levels and chronic muscles and bones pain that in many clinical practices it is recommended to check vitamin D in all chronic pain patients. Un-diagnosed or delayed diagnosed vitamin D deficiency can lead into prolonged suffering for these patients. Multiple researches have proven these conclusions. Vitamin D can be made by our body when exposed to sun ultraviolet rays or be found in our foods from different sources (see the picture above). Vitamin D is a fat soluble vitamin and gets absorbed better after food. Our liver and kidney's turn vitamin D to D3 which is the form that our cells can use for their needs. It is hard to get vitamin D3 toxicity so supplementation of Vitamin D3 1000 units per day is proven to be safe and beneficial in long term. Vitamin D deficiency is a condition that needs to be treated by prescription forms of Vitamin D through your doctor and will not be solved by taking the over the counter formulations. Discuss Vitamin D evaluation with your doctor if you have chronic pain.

Chronic Pain

Exercise may help gaining better mood through different mechanisms. During exercise, better circulations happen to different parts of body including brain. Some good natural molecules like Endorphins are produced that have many biological effects including PAIN RELIEF and EUPHORIA or better mood. Better oxygenation and change of focus from negative thinking are important factors in helping to gain some better mood. If the exercise is done in a group setting it would add the socializing effect, or getting energized by seeing others in activity. Outdoors exercises would change the environment and create an new positive circumstance for the patients to relate to. Many researches have shown that if we add meditation and exercise to antidepressant medications, better treatment outcomes would be achieved. It is scientifically proven that adding a balanced exercise regime to treatment plan of many medical conditions would lead into better treatment results. There is significant co-relation or co-morbidity between chronic pain and depression, so it is important for treatment of any chronic pain condition to properly manage depression. Seeing is believing, TRY IT AND SEE THE RESULTS.

Chronic PainMind BodyRemedies

Many natural remedies have been tried or promoted for Migraine Headache but not all of them have been well studied. Co-enzyme Q10 has been studied in clinical trials and proven better than placebo effects in reducing the number and severity of attacks in more than 50% of patients. It appears that the best effects would be achieved in long term use. In Migraine treatment, Prevention is of great importance. CO-ENZYME Q10 has been demonstrated by evidence based medicine as a relatively safe option to be considered for migraine prevention. The studied doses were between 150 mg to 300 mg per day. The effects were seen to start at around 4 weeks. The best effects were noted after 12 weeks of use.

Chronic PainRemedies

Today practice on counting the organs and parts of your body that are working. Many parts are working well for you, COUNT THEM NOW! The most valuable thing to gain is INNER PEACE,can you afford not having it? You have infinite capacity for it,SEEK MORE PEACE NOW! Today practice on feeling one with the universe, as wind is one with the air or wave is one with the ocean. You are the universe! With ZEN,benefits will happen but don’t focus on future benefits, you are to be present HERE AND NOW.Just do it, changes will come! Today practice LIVING the FULL DAY:seeing,hearing,smelling,tasting,feeling WITHOUT JUDGING.BE FULLY PRESENT in all senses HERE&NOW! The highest power of SELF HEALING is found in helping others to heal.The ULTIMATE HIGH is in serving others selflessly. TRY IT NOW! You can quiet the chatter in mind by practice.If you think #ZEN is not for you, you are the best person to benefit from it,Try it! Be MINDFUL of millions of people living in refugee camps,unsafe with no comfort,I have seen it live,makes you more humble in life!! When you'r at your worst and feel you can't go on any more,there are millions that would change place with you in a second.REMEMBER Practice MINDFUL SHOWER! Next time you take a shower,Try to BE really there,Stop thinking and feel the flow of water on you,TRY IT!

Mind Body

7 stretching & strengthening exercises for a frozen shoulder

Frozen shoulder (also known as adhesive capsulitis) is a condition in which the shoulder is stiff, painful, and has limited motion in all directions.

Stretching exercises are usually the cornerstone of treating frozen shoulder.

Always warm up your shoulder before performing your exercises. The best way to do that is to take a warm shower or bath for 10 to 15 minutes. You can also use a moist heating pad or damp towel heated in the microwave, but it may not be as effective.

In performing the following exercises, stretch to the point of tension but not pain.

1. Pendulum stretch

Do this exercise first. Relax your shoulders. Stand and lean over slightly, allowing the affected arm to hang down. Swing the arm in a small circle — about a foot in diameter. Perform 10 revolutions in each direction, once a day. As your symptoms improve, increase the diameter of your swing, but never force it. When you’re ready for more, increase the stretch by holding a light weight (three to five pounds) in the swinging arm.

2. Towel stretch

Hold one end of a three-foot-long towel behind your back and grab the opposite end with your other hand. Hold the towel in a horizontal position. Use your good arm to pull the affected arm upward to stretch it. You can also do an advanced version of this exercise with the towel draped over your good shoulder. Hold the bottom of the towel with the affected arm and pull it toward the lower back with the unaffected arm. Do this 10 to 20 times a day.

3. Finger walk

Face a wall three-quarters of an arm’s length away. Reach out and touch the wall at waist level with the fingertips of the affected arm. With your elbow slightly bent, slowly walk your fingers up the wall, spider-like, until you’ve raised your arm as far as you comfortably can. Your fingers should be doing the work, not your shoulder muscles. Slowly lower the arm (with the help of the good arm, if necessary) and repeat. Perform this exercise 10 to 20 times a day.

4. Cross-body reach

Sit or stand. Use your good arm to lift your affected arm at the elbow, and bring it up and across your body, exerting gentle pressure to stretch the shoulder. Hold the stretch for 15 to 20 seconds. Do this 10 to 20 times per day.

5. Armpit stretch

Using your good arm, lift the affected arm onto a shelf about breast-high. Gently bend your knees, opening up the armpit. Deepen your knee bend slightly, gently stretching the armpit, and then straighten. With each knee bend, stretch a little further, but don’t force it. Do this 10 to 20 times each day.

Starting to strengthen

As your range of motion improves, add rotator cuff–strengthening exercises. Be sure to warm up your shoulder and do your stretching exercises before you perform strengthening exercises.

6. Outward rotation

Hold a rubber exercise band between your hands with your elbows at a 90-degree angle close to your sides. Rotate the lower part of the affected arm outward two or three inches and hold for five seconds. Repeat 10 to 15 times, once a day.

7. Inward rotation

Stand next to a closed door, and hook one end of a rubber exercise band around the doorknob. Hold the other end with the hand of the affected arm, holding your elbow at a 90-degree angle. Pull the band toward your body two or three inches and hold for five seconds. Repeat 10 to 15 times, once a day.

(Sourced from Harvard Medical School Health Publications)

Chronic PainRemedies
Acupuncture meridians

Acupuncture works and that is why it has stayed as a useful tool for thousands of years. But how does it work? Acupuncture is based on inserting very fine needles into a specific point on the body and stimulating that point either by rotation of needle, heat or a small electrical current. In the traditional Chinese Acupuncture, the philosophy of treatment is to stimulate certain points based on body map that can unblock the flow of energy (Chi or Qi) through some paths, or Meridians.Although we have not found evidence of these meridians by our scientific methods of evaluation, million of patients report improvement in different conditions, including pain using acupuncture each day. Today many neuroscience experts believe that the sensory stimulation of acupuncture needle releases some neurotransmitters in our body that have inhibitory effects on pain transmission.We all rub our knees when we bang our knee to a hard object and feel pain. We do that because we get relieve with creating a sensory message that on it's way going to our brain, can somehow block the passage of the knee pain message to brain. Scientists think that the Acupuncture method of effect maybe similar to this.There are some natural pain killers (endorphin) that our body make with relaxing and relieving effects. Acupuncture may be effective in increasing the secretion of this natural pain killer. Although Acupuncture is a practically safe method of treatment, it should be only practiced by trained and experienced professionals to avoid adverse events. If properly and safely used, it can be a good addition to your comprehensive inter-disciplinary method of pain management.

Chronic PainRemedies

You can take control of your MIND by controlling your thoughts. YOU ARE YOUR MIND! In our daily language we are reminded of this fact every day. What we call My hand, My leg, My eye are properties of our body that our mind claims them as MINE. We can lose any single one of them, lose a hand, a leg or an eye and still be there. But you are not sentenced to follow the same habits of your mind forever. Your mind is flexible and with practice you can create new habits. You can practice on a daily basis to bring up positive memories, thoughts and even positive emotions. The new scientific research shows that after you bring up positive thoughts for a few weeks, your Mind gets used to turn positive on a regular basis. Bring light to the dark corners of your mind and your mind will lighten up and emit positivism. Once you have more positive thought and emotions, then you can influence your environment positively. Mood is contagious and your positivism can go a long way. You can engineer your mind to become more positive and with time you and your environment will change to better. Start with thinking about three good things in your life, three things you like and three things that bring you joy in life every day. Do this practice on a daily basis for a few weeks and see the benefits in you and the people around you.

Mind BodyRemedies