Working out with the right approach

Ok; so you are fed up and you are on a mission. You are going to lose the weight, even if it kills you. You are working out with weights, you are jogging, and you are even cutting out the desserts. You are drinking less soda and more water. You have drawn that proverbial “line in the sand” and you are going to do it this time.

You have totally dedicated yourself to a more fit, better “you”. You get on the scale three weeks into your new “lifestyle” and the scale has barely budged. You get discouraged and stop exercising consistently. Sound familiar? This is an all too common story that many of us have experienced.

What I have witnessed from selling and servicing over 18,000 personal training sessions in the last 8 years, is that most people are wasting their time working out. Now don’t get me wrong; there are many benefits that can come from working out besides losing fat and gaining muscle. But let’s face it, these are the main two reasons why most people start an exercise program.

The three most common mistakes I see people make are:

1. Too much cardio and not enough resistance training
2. Doing too many sets per exercise
3. Lifting the weight too fast

Mistake #1 -- Too much cardio and not enough resistance training

Go to any gym and you will see that 70 percent of the members are on cardio machines and 30 percent (or less) are lifting weights. This is understandable considering that it is easier to walk on a treadmill than picking up dumbbells and barbells, and do the exercises correctly.

Many people are intimidated by lifting weights, so they stick to what is familiar: cardio.

It’s important to realize that cardio can help you lose weight, but cannot change your body shape. For example, if you start out with a pear shaped body, you will still be pear shaped after losing weight through cardio.

On the other hand, when your fitness / fat loss program is well-rounded with resistance training, cardio training, and a sound nutrition program, you have the ability to actually sculpt your physique. You can increase the size of smaller body parts, and decrease bigger body parts.

Plus, when you build muscle with weight lifting, you become stronger, burn more calories 24 hours per day, build bone density, and give yourself a much better chance at aging gracefully.

 

Mistake #2 -- Too many sets per exercise

Most people believe that they need to do 4 or 5 sets of weight lifting per exercise. This is simply not true. All that is needed is 2 or 3 sets at most. One of the main keys to stimulating your body to lose fat and gain muscle through lifting is “Intensity”.

It is very important that the last three repetitions of most sets are very intense. The last three reps should be ones that you never thought you could get. These last few intense reps, done safely, are the only ones that will cause enough micro tears in your muscle to force your body to repair them, now slightly bigger and stronger.

When you know that you only are going to do two sets, it is easier to gear up and pick up the intensity to a higher level. Make workouts short, but intense. Sixty minutes is plenty long enough, as long as you have a specific plan, and only rest 1-2 minutes between sets.

 

Mistake #3 -- Lifting the weight too fast

Many people think that the more weight they lift and the more repetitions they perform the better. We call it the “how much do you bench” mentality. When you have this mindset, you tend to just throw the weight around with reckless abandon. Worse, with this mindset a lot of the tension of the weights goes to your bones, ligaments, joints, and tendons. This is not good and can lead to an injury.

Your goal should be to make a light weight feel heavy by making slow, controlled movements. This way you can have the ability to squeeze the target muscle during the contraction. Try using a 3-1-3 tempo on your lifts. That is a 3 second positive, a 1 second isometric squeeze in the contracted position, and then a 3 second negative. You may have to lessen your weights, but I promise you that you will increase your ability to focus on the intended muscle groups.

In general, perform two sets of three different exercises per body part.

If you work out with the proper intensity, you only need to exercise each body part once per week. Two to three one-hour work-outs of resistance training per week is all that is needed to entice your body to gain muscle and lose fat. Working out longer or more often per week will not make you reach your goals faster.

Remember, your body does not increase muscle mass while you work out. You are actually tearing the muscles down during exercise. Your body mass increases while your body is at rest.

To improve your body and energy, you need to focus on the three pillars of a sound fitness routine:

1. Your thoughts
2. Your exercise routine (resistance and cardio vascular)
3. Your diet

You do have the power to change; at any age. Now go do it.

Referenced from http://fitness.mercola.com/sites/fitness/archive/2099/12/31/are-you-making-these-mistakes-with-your-workouts.aspx on 5th October 2010

Understanding Pain

WHY ARE YOU IN PAIN?

Poor posture causes pain as it misaligns your body, strains the spinal cord, stresses the joints, irritates nerves and tighten muscles which leads to poor blood circulation. The following describes some conditions that you may be suffering from which may mean that some immediate attention/treatment is necessary before they become chronic and can affect your lifestyle:

Ankle Pain Ankle Pain can be due to injuries sustained when you sprain your ankles as you miss a step or doing some sports. Most of the time, the sprain is so bad that it tears your ligament and tendon which usually cause severe swelling and inflammation. Reason being: that your ankle is too stiff, weak and inflexible to rebound you back in balance; resulting in you being badly immobilized.

Back Pain / Slipped Disc / Sciatica
		Prolonged sitting in the office and bad postural habits will cause your pelvic to misalign as it tightens and strains your muscles that put lots of undue stress on the spinal discs. With long term abuse, it will result in slipped disc or sciatica which causes the disc to protrude and impinge on your nerve root which will cause you great pain. The degenerated spinal disc hits the nerves and causes tingling sensation and sharp shooting pain down to your buttocks, legs and to the toes. Back pain can also be triggered by carrying heavy things due to weak and tight muscles, accidents, obesity, pregnancy or sports injuries depending on what your body is suffering now.

Bunion Bunion is an abnormal bulging of bony outgrowth that forms at the base of the big toe, causing it to push towards the other toes and cramping them together thus causing pain. Causes of bunions are due to wearing too tight-fitting shoes, high heels or pointy shoes that congest the toes. Flat-footed people can also suffer from bunion as the foot tends to pronate inward while walking that put lots of pressure on the big toe joint which cause swelling and inflammation. The correct walking pattern needs to be learnt in order to re-educate the foot muscles to function properly again.

Carpal Tunnel Syndrome / Wrist Pain
		A common injury that affects most office executives who type non-stop on the keyboard, which normally stress and injure the ligament and tendon of the wrist joint. This will lead to serious tendonitis aside from suffering a wrist fracture. Wrist joint is a much neglected joint as we normally do not stretch or strengthen it. Worst of all, it can lead to Carpal Tunnel Syndrome which causes the median nerve to be compressed and result in tingling, numbness or sense of weakness to your hands. You will feel the pain radiating around the wrist to the elbow or even to the shoulder blade and neck which cause great discomfort. In advance stages, you will also feel loss of feeling in some fingers which affects its function such as the disability to write, drive, hold a cup or read a book.

Cervical Spondylosis Cervical Spondylosis is a condition characterized by wear and tear of the neck as we age. Bones of the neck form bony outgrowth called osteophytes or bone spurs. These bone spurs can irritate the nerves, muscles and ligaments lying beside it eventually causing pain. With these pains, your neck motion will be limited and can cause stiffness and great discomfort while you are moving or turning your head.

Elbow Pain – Tennis Elbow Not necessarily applicable only to tennis players as its name suggests. The term Tennis Elbow (‘Lateral Epicondylitis’) describes pain experienced at the outer bony area of your elbow due to tendon inflammation. Overuse of the forearms or other activities cause repeated micro tear and damage to the tendon. The pain can be very aching, affecting the whole arms eventually causing weakness. It causes great discomfort as the pain gradually becomes a constant and distracts your focus especially when you are using the mouse alot.

Elbow Pain - Golfer’s Elbow Golfer’s Elbow (‘Medial Epicondylitis’) describes a condition where you are experiencing the pain within the inner bony area of the elbow joint due to inflammation of the tendon. It does not necessarily affect golfers. You will feel the pain radiating from the forearm down to the wrist and up to the shoulder area causing dull pain and weakness of the arms. It is an irritating and constant pain that last and would not go away especially when you are typing the whole day.

Foot Pain / Heel Pain / Plantar Fasciitis It describes an inflammatory condition of the plantar fascia which runs under the base of the foot connecting from your heel bone to the base of the toes. It is a chronic pain which results from overly tight calf muscles which inserts into the heel bone and restricts the movement of the foot. You will feel a stabbing pain when you take the first step out of the bed once you wake up in the morning. If left untreated, the pain can become severe and interfere with every step you take so much so that walking becomes a painful task for you.

Frozen Shoulder Frozen shoulder is an irritable condition where there is constant pain in the shoulder upon movement which is known as adhesive capsulitis. Muscles around the shoulder joints are inflamed and tender which restrict your movements. People with frozen shoulders will have difficulty with their daily activities such as combing their hair, putting on their shirt and particularly brasserie for women and even scratching their backs. The shoulder joint is the most unstable joint in our body system that is prone to injuries.

Knee Pain
		Knee pain can be due to osteoarthritis, meniscus injuries, cartilage tears, ligament sprains and leg length discrepancies that cause wear and tear to the knee joints. Also, prolonged walking or running with misalignment of the knee will cause further stress to the knee joint. That explains no matter how much glucosamine you are taking seem to be of temporary help. Weakness in the leg muscles also cause knee pain as they cannot support the structure of the entire leg as well as the weight of the upper body. Unstable knee joints cause pain too when you walk up and down the stairs as the ligaments are weak and cannot stabilize your legs in motion. Most of the time, you will feel the pain below the front of the knee, back of the knee, inner or outer side of the knee, depending on which supporting muscles are not functioning properly.

Neck Pain / Shoulder Pain / Headache / Migraine / Whiplash Injury
		Long hours of hunching over the computer and poor working ergonomics will cause rounded shoulders and forward head posture which gives rise to neck and shoulder pains, migraines and headaches. Pain can also be due to whiplash caused by accidents which usually jerk the neck violently and over-stretch the soft tissues beyond their limits. These conditions compress your neck vertebrae, strain the neck muscles as it push your head forward; impinging on your nerve which cause pain, numbness and tingling sensation down towards your arms and fingers. Long-term hunching will also lead to shortness of breath and heart palpitations as it congest your chest, lungs and thoracic area.

Osteoporosis Osteoporosis also known as ‘Brittlebone’ is a condition when the bone rapidly loses its density. The bones become very brittle and subject to fracture easily as it becomes less dense at the core. Symptoms of osteoporosis can manifest as lower back pain, loss of height and in most drastic cases, developing humpbacks. Weakening of the bone especially affects women at their menopausal stage which leads to decreased production of estrogen, a female hormone that keep the bones strong.

Osteoarthritis Osteoarthritis (OA) describes a condition which the joints are inflamed due to the wearing out of cartilages in the joints that cushions the bones. It is the most common form of arthritis (‘ageing disease’) which can lead to swelling of the joints, stiffness and serious pain. It also affects women more than men especially after menopause.

Rheumatoid arthritis Different from Osteoarthritis, Rheumatoid Arthritis (RA) is an autoimmune disease that causes unknown inflammation in the body that results in joint pain, swelling, stiffness and possibly other organ damage. In serious cases, it can cause joint deformity, discoloration of the skin and gradual loss of motion.

Rotator Cuff Injury Rotator Cuff muscles are shoulder blade muscles that support the arm on the glenohumeral joint. Injuries to rotator cuffs include: falling on an outstretched arm, lifting with faulty body mechanics and repetitive arm activities especially those done overhead like throwing a basketball or placing items on overhead shelves. Signs and symptoms of the injury include pain and tenderness in the shoulder area, weakness of shoulder muscles and limitation of shoulder motions.

Scoliosis An abnormal curvature of the spine to the side which causes uneven height to the shoulders, waist and hip which results in severe back, shoulder and neck pain if left untreated. When the curvature gets worse, the spine will be rotated and twisted and will eventually cause the ribs to stick out to one side and creates a hump on your back. In the long term, it will stress and crush the internal organs that will lead to poor circulation, breathing problems and chronic pains.

Temporomandibular Joint (TMJ) Syndrome Temporomandibular Joint Syndrome refers to an acute or chronic inflammation and disorder of the temporomandibular joint (jaw joint) which connects the mandible to the skull. Causes of pain are due to trauma, repetitive unconscious jaw movement (bruxing: grinding of teeth) misalignment of occulusal surfaces of the teeth, excessive gum chewing or nail biting, size of food eaten and degeneration of joint cartilages. Signs and symptoms include headaches, toothaches, ear aches or ringing in the ear, neck, shoulder and back pain, pain behind the eyes, swelling, and limitation in opening the mouth during eating or talking. Referenced from https://mail.google.com/mail/?hl=en&shva=1#label/a_KAF/12b51696ccb8d5ea on 28th September 2010

ELECTROMEDICINE: THE OTHER SIDE OF PHYSIOLOGY

Western drug medicine limits itself to our understanding of chemistry to heal and control pain. Microcurrent electrical therapy (MET) is distinct in that it is based on the concept that the biophysics underlying the chemistry also plays a significant role in regulating all of life's processes.

Using waveforms at a level of current similar to the body's own, MET bridges cellular communications reestablishing the normal electrical flow. The concept of a bioelectrical control system is common to every form of healing ever developed in recorded history except drug medicine. The Chinese named bioelectricity ch'i, the Japanese called it ki, and the Indians referred to it as prana. The Russians spoke of the same thing under the name bioplasma.

All doctors in every discipline are taught that there are about 75 trillion cells in a human body, each one having an electrical potential across its cell membrane, just like a battery. It is amazing that Western physiology books do not even bother to speculate on the staggering significance of these facts.

Western medicine acknowledges a limited concept of homeostasis, defined as a tendency to uniformity or stability. Unfortunately it does not yet fully appreciate the natural healing powers of the body or the bioelectrical systems that control them. In our most rudimentary education we were taught that chemicals can be broken down into elements, then atoms and subatomic particles such as electrons.

TENS works by moving electrons through the body at a variety of frequencies. By using two frequency generators per channel TENS actually uses a very broad band of frequencies collectively know as harmonic resonance. This insures that the right frequency will be delivered to reestablish homeostasis within the bioelectrical system. The other frequencies pass harmlessly. 

Two contemporary scientists have proposed new comprehensive models to explain how our physiology is controlled by bioelectrical control systems. Robert O. Becker, M.D. of New York has done over 30 years of research and concluded that all biological systems have a primitive direct current electrical extraneuronal analog data transmission and control system to regulate all life's processes.

Dr. Becker was able to test his theories by studying regeneration. Using low level electrical currents, he completely regenerated frogs limbs and achieved partial regeneration in rats. His book, The Body Electric: Electromagnetism and the Foundation of Life (William Morrow and Co., New York, 1985) is the most important book in electromedicine. It includes a fascinating history of the development of science as it relates to the constant struggle between those who prefer to believe we have a "vital" life force and those who insist that we are just a collection of chemicals without a soul.

Bjorn Nordenstrom, M.D. is another leading pioneer in electromedicine. Dr. Nordenstrom, who recently served as Chairman of the Nobel Assembly, proposed a theory that a controlling bioelectrical system is closely integrated both structurally and functionally with the circulatory system. Dr. Nordenstrom successfully treated terminal patients at the prestigious Karolinska Institute in Sweden to prove his theories. His complete paradigm, including the experimental proof is published in his book, Biologically Closed Electrical Circuits: Clinical, Experimental and Theoretical Evidence for an Additional Circulatory System (Nordic Medical Publishers, Stockholm, 1983).

WHAT TO EXPECT

Many people will experience results during or directly following the very first treatment. Some will not achieve an effect until the morning following treatment. Others may require five to seven or more sessions before the effects will be noticed. If there is no change after ten treatments, and several electrode placement sites have been tried, the use of the Alpha-Stim 100 should be reevaluated. Although a slight tingling sensation is sometimes felt under the electrodes, it is not necessary to feel this in order to achieve results. Most people feel nothing at all except positive results. The current should never be raised to a level that is uncomfortable. Alpha-Stim treatment often leaves the user feeling relaxed, but, unlike with drugs, the mind remains alert. Frequently people report an increase in their energy level. For people who are having trouble falling asleep, Alpha-Stim should be used at least three hours before going to bed or the increased alertness may prevent sleep.

INDICATIONS

Microcurrent electrical therapy (MET) is continuously being subjected to rigorous study and evaluation by the international medical community. Findings to date indicate that the Alpha-Stim 100 is an effective treatment with broad applications for a variety of syndromes involving pain. In many cases it is the sole therapeutic method required. Effective results have been seen during and/or subsequent to stimulation over effected body parts, adjacent areas, and even areas removed from those in pain. As with any therapeutic intervention, not all patients will respond to the Alpha-Stim 100. The degree of efficacy will vary with the nature of the problem being treated and with the method of treatment. Accordingly, a trial evaluation is recommended on each patient to determine the best possible electrode location and to ascertain the long-term benefits of treatment.

The risk/reward ratio for the Alpha-Stim 100 ranks exceedingly high when compared to pharmacological management and other brands of TENS. Typically, one 10 to 20 minute treatment session every other day is sufficient to manage the conditions for the Alpha-Stim 100 is prescribed. However, some people will benefit from more (or less) treatment time. The Alpha-Stim 100 is safe enough to be used continuously if necessary.

CONTRAINDICATIONS

No contraindications have been established.

PRECAUTIONS

For external use only. TENS may affect the operation of cardiac pacemakers particularly demand type pacemakers; it is not recommended for use by these patients. Do not stimulate directly on the eyes. Do not stimulate directly over the carotid sinus (upper side of neck). Do not allow children to use or handle this device without adult supervision. Do not operate potentially dangerous machinery or motor vehicles during periods of stimulation. Safety of stimulation has not been established during pregnancy. Caution is advised in cases where other forms of analgesia would not be used; such as to retain the beneficial aspects of pain for diagnosis or in cases where patients may overuse pain-controlled areas. Use only for the purpose for which it is prescribed.

ADVERSE EFFECTS

No clear documentation of adverse effects exists to date. No death or serious injury has ever been reported following the use of the Alpha-Stim or any other TENS. The most common area of concern is skin reactions at the electrode sites. To minimize this problem, clean the skin prior to use. Cleaning the skin will also assure better electrode contact. If skin irritation occurs, consult your physician.

Lymph System in Health & Disease

Your body has two circulatory systems, one for blood and another for lymph. There are twice as many lymph vessels as blood vessels, and the volume of lymph in the body is twice that of blood.

Red blood cells carry oxygen from the lungs to tissues. However, blood cells do not actually contact the tissues. All the cells in the body are bathed in interstitial fluid (also know as extracellular fluid). Proteins in the interstitial fluid pull oxygen and nutrients through the capillary wall and carry them to the cells.  

 

The interstitial fluid provides oxygen and nutrients to the cells and carries waste away. Carbon dioxide and acid wastes are carried back through capillary walls into the blood. Larger wastes such as dead cells, bacteria, viruses, and other material are too large to pass through the capillary walls. These larger materials are carried away as the interstitial fluid moves into lymph vessels, eventually to be filtered and cleansed at the lymph nodes. From the lymph nodes the fluid is released into the blood as blood plasma.

The pumping action of the heart moves the blood. However, the lymph is propelled by the skeletal muscles through movement and respiratory pumps through breathing. If the body does not move then the lymph does not move.

When the flow of lymph is hindered, then cellular wastes accumulate and the area becomes toxic and irritated. To cleanse the area, the body increases the blood flow by creating new blood vessels and new lymph vessels to the area. The result is inflammation and swelling.

If the inflammation becomes chronic, then we have a situation that is ripe for disease. Stem cells migrate to the area to help with the repair, but in a situation of chronic inflammation these undifferentiated cells are not able to fully differentiate. These stem cells have the capacity for unlimited growth, the ability to avoid apoptosis (programmed cell death) signals, and an altered requirement for growth factors. Here we have an origin of cancer.

The inability of the lymph to remove waste has also been linked to many other diseases.

 (Referenced from http://www.alkalizeforhealth.net/Llymphsystem.htm on 29th July 2010)

Functions of the Lymphatic System

The lymphatic works in close cooperation with other body systems to perform these important functions:

• The lymphatic system aids the immune system in destroying pathogens and filtering waste so that the lymph can be safely returned to the circulatory system.
• The lymphatic system removes excess fluid, waste, debris, dead blood cells, pathogens, cancer cells, and toxins from these cells and the tissue spaces between them.
• The lymphatic system also works with the circulatory system to deliver nutrients, oxygen, and hormones from the blood to the cells that make up the tissues of the body.
• Important protein molecules are created by cells in the tissues. Because these molecules are too large to enter the capillaries of the circulatory system, these protein molecules must be transported by the lymph to the bloodstream  at the terminus.
• In lymphedema affected tissues, the lymph is unable to drain properly. Instead within these swollen tissues the protein-rich lymph becomes stagnant. When bacteria enter this fluid through a break in the skin, they thrive on this protein-rich fluid. It is for this reason that lymphedema affected tissues are prone to infections.

Blood capillaries allow fluid to leave, and enter, the circulatory system.

The Origin of Lymph

Lymph originates as plasma, which is the fluid portion of blood. The arterial blood that flows out of the heart slows as it moves through a capillary bed (see figure above). This slowing allows some plasma to leave the arterioles and flow into the tissues where it becomes tissue fluid.

• Also known as intercellular fluid, or interstitial fluid, this tissue fluid delivers nutrients, oxygen, and hormones to the cells.
• As this fluid leaves the cells, it takes with it cellular waste products and protein cells.
• Approximately 90 percent of this tissue fluid flows into the venules. Here it enters the venous circulation as plasma and continues in the circulatory system.
• The remaining 10 percent of the fluid that is left behind is now known as lymph.

Blood Flow Vs Lymphatic Flow

Lymph returning to the subclavian veins. © Lymph Notes

The bloodstream is pumped by the heart. It circulates throughout the body and is cleansed by being filtered by the kidneys. 

The lymphatic system does not have a pump to aid in its flow, instead this system is designed so that lymph only flows upward through the body traveling from the extremities (feet and hands) and upward through the body toward the neck.

As it travels through the body, lymph passes through lymph nodes where it is filtered. At the base of the neck, the lymph enters the subclavian veins and once again becomes plasma in the bloodstream. 

Lymphatic Capillaries

In order to leave the tissues, the lymph must enter the lymphatic system through specialized lymphatic capillaries. Approximately 70 percent of these are superficial capillaries that are located near, or just under, the skin. The remaining 30 percent, which are known as deep lymphatic capillaries, surround most of the body’s organs.

Lymphatic capillaries begin as blind-ended tubes that are only a single cell in thickness. These cells are arranged in a slightly overlapping pattern, much like the shingles on a roof. Each of these individual cells is fastened to nearby tissues by an anchoring filament.

As shown in the animation below, pressure from the fluid surrounding the capillary forces these cells to separate for a moment to allow lymph to enter the capillary. Then the cells of the wall close together. This does not allow the lymph to leave the capillary. Instead it is forced to move forward.

Lymph entering a lymph capillary. (Courtesy of John Ross).

Lymphatic Vessels

The lymphatic capillaries gradually join together to form a mesh-like network of tubes that are located deeper in the body. As they become larger, these structures are known as lymphatic vessels.

A functioning lymphangion (Courtesy of Laura Niklason)

• Deeper within the body the lymphatic vessels become progressively larger and are located near major veins.
• Like veins, lymphatic vessels, which are known as lymphangions have one-way valves to prevent any backward flow.
• Each angions is a segment created by the space between two sets of valves.
• Smooth muscles in the walls of the lymphatic vessels cause the angions to contract sequentially to aid the flow of lymph toward the thoracic region. Because of their shape, these vessels are previously referred to as a string of pearls.

Lymph Nodes

There are between 600-700 lymph nodes present in the average human body. It is the role of these nodes to filter the lymph before it can be returned to the circulatory system. Although these nodes can increase or decrease in size throughout life, any nodes that has been damaged or destroyed, does not regenerate.

Lymph nodes kill pathogens and cancer cells. They also remove debris and excess fluid..© Lymph Notes

• Afferent lymphatic vessels carry unfiltered lymph into the node. Here waste products, and some of the fluid, are filtered out.
• In another section of the node, lymphocytes, which are specialized white blood cells, kill pathogens that may be present. This causes the swelling commonly swelling known as swollen glands.
• Lymph nodes also trap cancer cells and slow the spread of the cancer until they are overwhelmed by it.
• Efferent lymphatic vessels carry the filtered lymph out of the node to continue its return to the circulatory system.

Lymphatic Drainage Areas © Lymph Notes

Drainage Areas

Lymphatic drainage is organization into two separate and very unequal drainage areas. These are the right and left drainage areas and normally lymph does not drain across the invisible lines that separate these areas. Structures within each area carry lymph to its destination, which is to return to the circulatory system.

Right Drainage Area
Right drainage area landmarks
Drains lymph from the right side of the head and neck The right arm Upper right quadrant of the body. Lymph from this area flows into the right lymphatic duct. This duct empties the lymph into the right subclavian vein. Left Drainage Area Left lymphatic drainage landmarks Drains lymph from the left side of the head and neck The Left arm and the left upper quadrant The lower trunk and both legs The cisterna chyli temporarily stores lymph as it moves upward from the lower areas of the body. The thoracic duct transports lymph upward to the left lymphatic duct. The left lymphatic duct empties the lymph into the left subclavian vein.

Why This Information is so Important

1. Damage disturbs the flow. Major surgery damages the lymph vessels, lymph cannot drain normally from the affected area. When this happens excess lymph accumulates and results in the swelling that is characteristic of lymphedema.
2. Exercise is important in the treatment of lymphedema because the movements of the muscles stimulate the flow of the lymph into the capillaries. 
3. If a part of the body is immobilized or constricted e.g. by tight clothing, then the flow of lymph is obstructed. 
4. Dehydration and other factors may cause the lymph to thicken, hindering its flow. 
5. Deep breathing moves the lymph, shallow breathing is less effective. 
6. Drainage areas. The treatment of lymphedema is based on the natural structures and the flow of lymph. The affected drainage area determines the pattern of the manual lymph drainage (MLD) and for self-massage. Although lymph does not normally cross from one area to another, MLD stimulates the flow from one area to another. It also encourages the formation of new lymph drainage pathways. 
   

References

[1] About the Lymphatic System in The Lymphoedema Handbook by Professor N. Piller and M.O. O’Conner, P.T. Hill. Content 2002.

[2] Anatomy Fundamentals by W. Weissleder, and C. Schuchhardt in Lymphedema Diagnosis and Therapy 2nd ed. Kagerer Kommunikation, Bonn 1997

[3] Atlas of the Human Body by T. Takahashi. Harper Perennial 1994,

[4] Foundation of Manual Lymph Drainage 3rd ed by M. Földi and R. StröBenreuther. Elsevier, 2003.

[5] The Human Body Explained by P. Whitfield. Henry Holt and Company.

[6] Living Well with Lymphedema by A. Ehrlich, MA, A. Vinjé-Harrewijn PT, CLT-LANA, and E. PhD. Lymph Notes, 2005.

[7] Lymphatic Vessels by A. Gashev in The Lymphatic Continuum Revisited ed by S.G. Rockson, 2008.

[8] Lymphedema Caregiver’s Guide by M. K. Kearse, PT, CLT-LANA, E. McMahon, PhD, and A.Ehrlich, MA. Lymph Notes 2009.

[9] Lymphedema Management: The comprehensive Guide for Practitioners, 2nd ed. by J.E. Zuther. Thieme, 2009.

[10] Lymphedema Therapy in a Vascular Anomaly Patient: Therapeutics for the Forgotten Circulation by S. G. Rockson in Lymphatic Research and Biology, Vol 3, No 4," 2005.

[11] The Lymphatic System Pathology by B. Lasinski in Implications for the Physical Therapists 2-Ed by C.C. Goodman, W.G. Boissonnault, and K.S.Fuller. Saunders, 2003, pages 477-508.

[12] The Way We Work by D. Macaulay and R. Walker. Houghton Mifflin Company, 2008.

[13] Unlocking the Drains by P. Brown. Nature Publishing Group, 2005, pages 459-458.

© LymphNotes.com 2009. This information does not replace the advice of a qualified health care professional.

 (Referenced from http://www.lymphnotes.com/article.php/id/151/ on 29th July 2010)

Lymphatic Self-Massage

Introduction

The primary purpose of self-massage, which is also known as lymphatic massage, is to improve the flow and drainage of lymph by stimulating the lymphatic vessels. Your lymphedema therapist will instruct you in a program of daily self-massage. This is an important part of managing your lymphedema and should be performed regularly as directed.

• If you have an infection, or any indication that you are developing an infection, you may need to modify or skip your self-massage until the infection is under control.
• Self-message is not recommended for those with medical conditions such as certain malignant tumors

Understanding the Self-Massage Strokes

To understand self-massage strokes, pay close attention to the instructions provided by your therapist. These are the similar in sequence, and strokes, as used by in manual lymph drainage.

• Self-massage is a gentle technique taught to the patient by the therapist and the resulting massage should never hurt or make the skin red.
• Self-massage to encourage lymph drainage is not the same as conventional muscle massage. For this reason, it is important that you do not allow anyone, other than a qualified lymphedema therapist, to massage lymphedema affected tissues using deep strokes.
• Most self-massage strokes use very little pressure and the hands do not slide over the skin. Instead they move and stretch the skin to stimulate flow of lymph through the lymphatic capillaries that are located just under the skin.
• Oils and lotions that make the skin slippery are not ordinarily used during self-massage. If the skin is very dry, a lotion can be applied, and allowed to absorb, before continuing with  the massage.
• When massaging fibrotic tissues, use only the pressure and strokes recommended by your therapist to soften these hardened tissues.

Rhythmic Pumping Motion

A rhythmic pumping self-massage motion is used to stimulate areas such as the terminus and major lymph nodes. This motion is performed by very gently pressing with the fingers, moving the skin in a circle the size of a coin, and then releasing the pressure. 

Stretch-Twist-Release Motion

• The stretch-twist-release motion is used to stimulate the flow of lymph through the tissues of the skin.
• This motion is performed by gently placing three fingers on the skin. The fingers gently stretch the skin for about an inch (2.5 cm) without sliding and then twist slightly to the right or left.
• This stroke is completed by lifting the fingers.

Sweeping Motion

• A sweeping motion, also known as effleurage, is used at the conclusion of a massage as a final stimulation of the lymph flow through the skin.
• This motion is performed as a gentle sweep of the fingers across the skin as if brushing bread crumbs from a table.

Overview of Self-Massage

• The information provided here will help you remember the sequence and strokes your therapist has instructed you to use.
• It is also a helpful guide for a caregiver or helper who is assisting you with self-massage.
• You will find it beneficial to review the article Understanding the Lymphatic Systemwhile learning to perform self-massage.

The Rhythm of Flowing Lymph

• The subtle pumping motion of the lymphatic vessels moves the lymph upward toward the terminus in a rhythm of five-to-seven pulsations per minute.
• To match these pulsations, each self-massage movement should be repeated from five-to-seven times in the same position.
• By following this pattern, you enhance the effectiveness of your self-massage as you work with the natural pattern of the flow of lymph.

Preparing for the Flow of Lymph

• Lymph flows from the tips of the extremities toward the trunk. Within the trunk, lymph flows upward toward the terminus where it returns to the venous blood circulation via the subclavian veins.
• In contrast to this pattern of flow, self-massage begins with the terminus and moves down to clear the major groups of lymph nodes and the trunk.
• The final area to be massaged is the affected limb. The purpose of this massage sequence is to clear space within the lymphatic ducts to receive the lymph as it flows out of the affected limb or area.
• The axillary and inguinal lymph nodes give the greatest resistance to the flow of lymph and these nodes must be cleared before, during, and after massaging the limbs.
• If these nodes overfill after they have been cleared, they can feel hard and sore. If this happens, clear the terminus and then clear these lymph node groups again. This makes room for the lymph as it drains from the impaired area.

Preparing for Self-Massage

• Select a room for your self-massage that is quiet and at a comfortable temperature.
• Perform your massage in the positions that work best for you. Most commonly this is lying on your back in a comfortable and relaxed position. You may want to remove your glasses, jewelry, and any restrictive clothing.
• Each self-massage begins with a few quiet moments of deep breathing to help you relax and focus on the task at hand. This breathing pattern should be maintained throughout the massage session.
• Self-massage is best performed first thing in the morning, before bandaging or exercising, and at other times as specified by your therapist.
• Never stimulate the flow of lymph from a normal area into a lymphedema affected area.
• The length of time devoted to self-massage depends on your condition and the instructions provided by your therapist.
• Once practiced in self-massage, many individuals find that this massage takes only a few minutes.

Preparing to self-massage the inguinal lymph nodes. © Lymph Notes.

References

[1] Living Well with Lymphedema A. Ehrlich, A. Vinjé-Harrewijn PT, CLT-LANA, and E. McMahon, Ph.D. Lymph Notes, 2005.

[2] Lymphedema Management: The comprehensive Guide for Practitioners 2-E, by J.E. Zuther. Thieme, 2009.

© LymphNotes 2009.This information does not replace the advice of a qualified health care professional.

 (Referenced from http://www.lymphnotes.com/article.php/id/313/ on 29th July 2010)

The Page Fundamental Food Plan

This food plan is designed to assist your body in its ability to create and maintain "balanced body chemistry." Dr. Melvin Page’s food plan is not only extremely helpful but in many cases essential to control blood sugar and hormone imbalances and balance all types of imbalanced body biochemistry. At the famous Page Clinic in Florida, blood chemistry panels were done every three to four days on all patients. Dr. Page based his food plan from the research of Drs. Price and Pottenger, who showed the relationship of diet to health, both physical and emotional. The diet plan was proven true when blood chemistry panels of thousands of patients normalized without any other intervention. Many of today’s popular diets are based on Dr. Page’s work. Dr. Page emphasized removing absolutely all refined carbohydrates (such as sugar and processed flour) and cow’s milk from the diet. On the food list sheet attached, notice the percentage of carbohydrates is indicated. Dr. Page felt that it was not only important to eat quality proteins and fats, but quality carbohydrates as well.

The longer you are on this program and the more closely you follow it, the easier it will be to stick to it. This will result in your feeling and looking so much better than you did on your old way of eating. As you become healthier, your cravings for those foods that are not the best choices for you will diminish. Old habits are hard to break, so take your time to change your diet habits so you don’t slip into your old way of eating. If this happens, e-mail Dr. Kaslow (drkaslow@drkaslow.com) to determine what imbalanced your biochemistry. Nutritional supplements may be needed to assist you to get back on track by reducing cravings, etc.

Foods to Eat and Not Eat
Proteins: Eat small amounts of proteins frequently. It is best if you have some protein at each meal. It need not be a large amount at any one time. In fact, it is best if you eat smaller amounts (< 3-4 ounces of meat, fish, foul, or eggs at a time). Both animal and vegetarian sources of protein are beneficial. Choose a variety of meat products and try to find the healthiest options available, i.e. free range and organic, whenever possible. There is concern about pork because of its similarity to humans and an inability of pigs to sweat that result in an accumulation of toxins that is independent of their diet. About 70% of the chickens grown for meat in the U.S. are fed roxarsone, which contains arsenic. Some of the arsenic is retained in the chicken meat you eat. Organic chicken should be free of arsenic additive. Beef and lamb should be grass-fed and organic - grass provides healthier fat than the grain fed meat (no risk of “mad-cow” either). For most people, eggs are a high quality source of protein. Eat the whole egg; the lecithin and other nutrients in the yolk are essential to lower blood fat and improve liver and brain function. With any protein, the way in which you prepare it is critical. For beef, lamb, and fish, the closer to raw or rare the better it is for you. Avoid frying. Grilled, broiled, steamed, soft boiled, or poached is best.

Vegetables: Eat more, more, more! While almost everybody can eat more vegetables, it is an especially important for you. Eat a variety vegetables as outlined in the chart you received, although make the green leafy type your preference. This includes spinach, chard, beet greens, kale, broccoli, mustard greens, etc. Sorry, chocolate is not a vegetable.

As above, the quality of your produce (fresh and organic preferred), and the method of preparation is important. The vegetables should be the vegetables that are in season. Raw is preferred with lightly steamed or sautéed as your second choice for the all vegetables. Get your children to have vegetables with a dip if necessary. The goodness in the vegetable outweighs most of the negatives of the dip.

Sauté only in butter or olive oil. Use lettuces with a rich green color, sprouts and raw nuts for salads. Iceberg lettuce is one of the least nutritious types. Don’t make salads your only choice for vegetables. Substitute nuts for croutons.

While vegetable juice does sound healthy, the act of chewing is important. Chewing activates the part of your brain that controls your appetite and prepares your GI tract for digestion. Wheat grass and the "green food" products should also be mentioned. For many people who are depleted in nutrients, these seem to provide a lift. But large amounts of green foods can be irritating to your colon and should be used sparingly as well. Remember that man is not designed to be a grass eater. Trying to outsmart the maker with "super foods" may not only be ignorant but arrogant as well.

Fruits: In addition to the advantages with chewing your food, there is an even more important reason not to drink fruit juice. Fruit juice is loaded with the simple sugar, fructose, which is shunted into forming triglycerides and ultimately stored as fat. Without the fiber in the fruit, juice sends a rapid burst of fructose into the blood stream. When you do eat fruit, only eat one type of fruit at a time on an empty stomach; second, avoid sweet fruits (like very ripe bananas and the tropical fruits on the food Phase 2 list available at the office); and third, eat only fresh and organic when possible. Wild berries are a good choice for fruit intake.

Carbohydrates: This is a very tricky area. Most people classify carbohydrates as either complex or simple/processed. Unfortunately, for most patients suffering with imbalance problems almost any carbohydrate is a no-no. It is a physiological fact that the more carbohydrates you eat the more you will want. Craving carbohydrates is a symptom of an imbalance; use this craving to monitor your progress. Overall, eat vegetables as your carbohydrate choice and limit grains (even the whole grains can be trouble). When you do eat whole grains, only have in moderation and only at dinner. If you start the day with carbohydrates, you are more likely to crave them throughout the day, and then you’ll eat more and it’s down hill from there. Absolutely stay away from breads (100% rye only bread is the least of the evils), muffins, cookies, candies, crackers, pastas, white rice and most baked goods.

There’s another dark side to carbohydrates that isn’t talked about much – the connection to weight gain, elevated cholesterol and triglycerides, and cancer. You don’t even need to know the details to get the idea how much trouble are carbohydrates.

Grains: There has been a tremendous amount of debate regarding grains. Whole unprocessed grains can be rich sources of vitamins and minerals, but with soil depletion and the special strains of grain that modern agriculture has developed, it isn’t clear what nutrients remain. When scholars study disease patterns and the decline of various civilizations, many of the degenerative diseases developed when cultivation of grains became part of their culture. Allergic reactions, chemicals naturally found in certain grains, lack of the appropriate enzymes, and the carbohydrate content of grains make them a source of trouble for many individuals. My opinion at this time is to minimize grains such as wheat and barley. Unprocessed rye, rolled oats, and brown rice can be considered on occasion to give you more variety. Some of the Danish and German brown breads like pumpernickel seem to be nutritious. Sprouting or soaking grain in water overnight seems to alter its character to a more valuable and probably safer nutrient.

Sweeteners: Use only a small amount of raw Tupelo honey or Stevia as sweetener. Absolutely no Nutra-Sweet, corn syrup, or table sugar. Although Dr. Page did not allow raw cane sugar, it does provide the nutrients to aid in its metabolism. If you cheat, be smart. Use only raw cane sugar (called Succanat or Sugar In The Raw® in the brown bags) in small amounts and only with a meal. Saccharin and Sucralose in small quantities are the lesser of the sugar-free evils, but the “need for sweet” suggests that there is an imbalance in your biochemistry. Aspartame creates more problems than it solves because it stimulates the tongue as being sweet, which in turn stimulates brain receptors for anticipation of sweet. When it does not arrive, you crave sweets to satisfy what the brain expected to receive. It is no wonder that studies show that more calories are consumed by those who use artificial sweeteners than those who consume whole foods that are natural sweet.


Fats: You may be surprised that most Americans are actually deficient in fat – specifically fats called essential fatty acids. So please use olive oil (cold pressed, extra virgin), walnut oil, flaxseed, sesame and grapeseed oils. These are all actually beneficial. Cook only with raw organic butter, sesame oil or olive oil. Avoid all hydrogenated and partially hydrogenated fats – margarine, crackers, chips, fried foods, etc. They are poisons. Because peanut butter, even if raw and without the typical hydrogenation, is actually 28% carbohydrate, use peanuts and peanut butter sparingly. Eat as many avocados and raw nuts as you wish.


If you think eating fat will make you fat, think again. When you eat fat, a chemical signal is sent to your brain to slow down the movement of food out of your stomach. As a result, you feel full. It is not surprising that recent research is showing that those who eat "fat-free" products tend to actually consume more calories than those who eat foods that have not had their fat content reduced. In addition, fats are used not only for energy, but also for building the membrane around every single cell in your body. Fats also play a role in the formation of hormones, which of course make you feel and function well. It is far worse to be hormone depleted from a low fat diet than it is to over eat fat. The sickest patients I see are the ones who have been on a fat-free diet for a long period of time. Like carbohydrates, choose your fats wisely – this program is not suggesting fried or processed foods.

Milk Products: Forget pasteurized cow milk products (milk, certain cheese, sour cream, half & half, ice cream, cottage cheese and yogurt). If you only knew all the potential problems from pasteurized milk, you’d swear it off forever. Dr. Page found out that pasteurized milk was actually more detrimental than sugar for many people. Avoiding dairy will make it much easier for you to attain your optimal level of health and hormonal balance. Raw butter, however, is an excellent source of essential nutrients and vitamins. Raw goat’s and sheep milk products are better alternatives because their genetic code and fat content is apparently more like humans. I’d still be cautious with these, however.


There has been a lot of hype about using soymilk and rice milk to replace dairy. While they sound like healthy alternatives, what they really are is highly processed foods that are primarily simple carbohydrates. You are better off doing without these as well. Of course Vitamite®, Mocha Mix®, and the other dairy substitutes are highly-processed nutrient-depleted products that honestly should not be considered a food.

Liquids: Water is the only substance that qualifies as an ideal liquid. Most diseases could be explained on the basis of dehydration. It should be considered the first and largest part of your food plan. The minimum number of ounces of water to be consumes is ½ your body weight in pounds. It should be consumed in small amount throughout the day rather in large glasses sporadically. You might set your water glass or bottle near you to be sipped frequently. All water consumed should be chlorine and fluoride free. Spring water that has a low mineral content seems to be best for most people’s needs. Tap water, even when purified by charcoal and reverse osmosis, is often not as pure as it should be in terms of mineral content. Nevertheless, it is more important to consume water of even modest quality than it is to substitute it for other liquids.


Avoid all soda and especially those with artificial sweeteners. No coffee until you are fully recovered, and then only in moderation if you have the metabolism for it. For every cup of coffee, you need to drink an extra equivalent amount of water since coffee is a diuretic. Fruit juices are forbidden because of their high fructose content and dumping of sugar into the blood stream. An occasional small glass of vegetable juice with a meal is probable okay, but I hope you’ll feel the difference that using water in adequate quantity throughout the day will be enough to convince you how much better water really is…

The most important life-giving substance in the body is water. The daily routine of the body depends on a turnover of about 40,000 glasses of water a day. In the process, your body loses at a minimum of 6 glasses a day, even if you don’t do anything. With movement, exercise, and sugar intake (that’s right) etc. you can require up to over 15 glasses of water a day. Consider this – the concentration of water in your brain has been estimated to be 85% and the water content of your tissues like your liver, kidney, muscle, heart, intestines, etc are 75% water. The concentration of water outside of the cells is about 94%. That means that water wants to move from the outside of the cell (where it is diluted) into the cell (where it is more concentrated) to balance out things. The urge water has to move is called hydroelectric power. That’s the same electrical power generated at hydroelectric dams (like Hoover Dam). The energy made in your body is in part hydroelectric. I just know you wouldn’t mind a little boost in energy.


If you enjoy wine or beer and still insist, there are some guidelines. First, drink only with meals. Red wine has less sugar and probably more of the beneficial polyphenols than white wines. Most of the good foreign beer is actually brewed and contains far more nutrients than the pasteurized chemicals called beer made by the large commercial breweries in the United States. Trader Joe’s usually has a good selection. Less is better. Occasional rather than regular. Because coffee and alcohol force you to lose water, you’ll have to drink more water to compensate.

Eat smaller amounts more frequently
Eating a smaller amount reduces the stress of digestion on your energy supply. Eating small meals conserves energy. Give your energy generator a chance to keep up with digestion by not overwhelming it when you eat a large meal. Avoid overwhelming your body with too much to do at one time. If you don’t digest your food – indigestion, yeast overgrowth, gas, inflammation, food reactions, etc. result.


Another reason for eating smaller meals is to prevent the ups and downs of your blood sugar level so you end up craving less sugar. As mentioned earlier, you can overwhelm your digestive capacity. You can also overwhelm your body’s ability to handle sugar in the blood. Since the body will not (or should not) allow the blood sugar level to get too high, insulin and other hormones are secreted to lower the blood sugar. Often times, the insulin response is too strong and within a short period of time insulin has driven the blood sugar level down. As a result of the now low blood sugar, you get a powerful craving for sugar or other carbohydrates. You then usually overeat, and the cycle of up and down, yo-yo blood sugar results. Eating a small meal will virtually stop this cycle.


Eating smaller meals also has advantages for your immune response to ingested food. It turns out that a small amount of food enters the blood without first going through the normal digestive pathway through the liver. As a result, this food is seen by the body not as nourishment but as a threat and you will stimulate an immune reaction. Normally, a small immune reaction is not even noticed, but if a large amount of food (or if a food is eaten over and over again), the immune reaction can cause symptoms. Over time, disease develops.


By eating smaller amount, the size of the reaction that occurs is small and inconsequential. A large meal, and thus a large assault of the immune system, could cause many symptoms of an activated immune system including fatigue, joint aches, flu-like symptoms, headaches, etc. This reaction was called the Metabolic Rejectivity Syndrome by the late nutritional pioneer, Arthur L. Kaslow, M.D. Through thousands of his patients’ food diaries, he compiled a list of high-risk foods that is much the same as Dr. Page’s. Dairy and wheat products were at the top of his list.

I realize that eating five smaller meals is not always practical. After all, you do have a life. One concern with eating your meals too far apart is you may tend to get too hungry and overeat when you do get a chance to eat. A small (healthy) snack between the main meals of the day is like an ounce of prevention. If you’re an individual who says "once I start eating, I can’t stop," then you will most likely require additional help with nutritional supplementation, at least initially.



Supplementation
In reviewing the many diets used all over the world, there are pros and cons to each. For example, the vegetarian diet tends to minimize tissue degeneration but may not support tissue rejuvenation due to a lack of complete protein and fats found primarily in animal products. The major concern I have had with the Page program is that most people do not eat enough vegetables and therefore do not get adequate amounts of minerals. Since the fats and proteins tend to promote acid production in the body, it is very important to get enough alkalizing minerals to buffer the acid load. For this reason, minerals that are specific to your needs should be taken to get you healthy…


Final Note: When in doubt, don’t eat it. If it isn’t on the list, wait and ask the doctor or nutritionist. The diet plan is designed to help you to optimal health just as it has for tens of thousands of Dr. Page’s patients, many of whom are in their later years without signs of degenerative diseases such as heart disease, arthritis, cancer, osteoporosis, etc. The Page Diet is not intended to make you suffer or sacrifice, in fact quite the opposite. As you attain balanced body chemistry, you will be delighted with the physical and emotional improvements you experience from the food your body was designed to run on optimally. And what you eat or drink at the occasional party or evening out is not going to be significantly harmful to your nutritional balance in the long run, so enjoy it.


Lastly, as with all things that are beneficial to your health, it’s hard to start, but the longer you use this diet, the greater the benefits that you will realize from it.

 Blood Type
In general, avoiding the foods associated with your blood type is worth a try…
A = avoid dairy, mango, oranges, potatoes, tomatoes, and papaya.
B = avoid chicken, buckwheat, and peanut.
O = avoid wheat and corn (neither are on the Page Fundamental Diet anyway).


Foods are best eaten closest to their raw state. Do not overcook your food!


TAKE FLUIDS MORE THAN ONE HOUR BEFORE OR MORE THAN TWO HOURS AFTER MEALS.


LIMIT FLUID INTAKE WITH MEALS TO < 4 OZ. BUT DRINK AT LEAST ½ YOUR BODY WEIGHT IN POUNDS OF WATER SPREAD THROUGHOUT THE DAY.


AVOID ICE AND VERY COLD BEVERAGES BEFORE, DURING AND AFTER MEALS BECAUSE THEY REDUCE DIGESTIVE FUNCTION.


NO MARGARINE, PROCESSED GRAINS OR CEREALS, WHITE FLOUR, SUGAR, FRUIT JUICES, or SUGAR SUBSTITUTES.


CONSIDER AVOIDING FOODS BASED ON YOUR BLOOD TYPE 8 March 2005