It’s summertime.  It’s time to get outdoors and enjoy the sun.

Follow these sun safety tips to protect your skin and avoid a nasty burn.

1. Cover up.  Wear clothes and a hat to protect your skin.
2. Find shade.  Instead of spending all day under the hot, beaming sun, spend part of the day in the shade.  If no shade is available, bring an umbrella or tent.
3. Avoid the noon sun.  Ultraviolet (UV) radiation peaks at noon, when the sun is highest in the sky.  Time your fun in the sun for early morning or late afternoon when the sun is less intense.
4. Wear sunglasses.  Protect your eyes from UV radiation.
5. Choose sunscreen wisely.  Not all sunscreens are made the same.  Use the tips below to pick the best sunscreen.
6. Put on sunscreen before getting dressed.  If you apply sunscreen around clothes, you may miss a spot.
7. Apply sunscreen to all exposed skin—including your part or bald patch.  Any skin can burn in the sun.
8. Allow 20 minutes between applying sunscreen and going outside.  This allows the sunscreen to penetrate the upper epidermis of the skin.
9. Buy new sunscreen every year so the ingredients stay fresh and potent.
10. Protect children, especially babies, from the sun.  Their skin is extremely vulnerable

Sun Protection Do’s and Don’ts

Do:

• Do use products with zinc, titanium dioxide, avobenzone or Mexoryl SX.  These ingredients give good sun protection without penetrating the skin and entering the bloodstream.
• Do use sunscreen creams or lotions.
• Do use broad spectrum protection.
• Do use sunscreens labeled “water resistant for beach, pool and exercise.”
• Do use SPF 30+.
• Do reapply often.

Don’t:

• Don’t use products with vitamin A (retinyl palmitate).  Vitamin A is good to eat but studies show it is harmful on your skin.
• Don’t use products with oxybenzone, a synthetic estrogen that can enter the bloodstream through the skin.
• Don’t use sunscreens with added insect repellent.  Apply insect repellent separately.  Put it on before your sunscreen.
• Don’t use sprays or powders.  Sprays and powders release sunscreen particles that may not be safe to breathe.
• Don’t use SPF above 50+.  High SPF numbers are misleading.  They may tempt you to stay in the sun longer, exposing you to types of skin damage other than sunburn.

Points Towards Health

Location: At the outside edge of the elbow crease

Function: This is a great point to alleviate heat in the body. It is especially helpful in reducing skin irritation and inflammation, and can be used to alleviate itching. This point is also helpful for burning diarrhea, hot flashes, heat stroke and hives.

Also good for arm, shoulder and elbow pain.

Use this acupuncture point if you have red, itchy, oozing and inflamed.
(ie. Poison Ivy)

Ever wonder why inserting a tiny needle between your thumb and index finger can help your headache?  Or putting needles in your ear can help your indigestion?

Many people wonder how acupuncture works.  Scientists and doctors are especially prone to skepticism about acupuncture.  To people trained in western medicine, it doesn’t make sense.  Traditional Chinese Medicine (TCM) does not follow their familiar logic.

Yet there is growing body of evidence that TCM, and acupuncture specifically, is an effective treatment for many injuries and diseases–often with few side effects.  For these reasons more and more hospitals, clinics and doctors worldwide are recommending it for their patients.

Research and clinical trials will continue but for the people who have found relief from their symptoms and conditions using these ancient techniques, such research is unnecessary.  They know acupuncture works.

But why?

Western Perspective

There are several theories to explain acupuncture.  The most widely accepted is that the stimulation of acupuncture points with needles sends electrical signals to the brain to release endorphins, the chemicals that make us feel good.  Another theory states that acupuncture needles stimulate blood flow and tissue repair at the needle sites.  Still another states that needles send nerve signals to the brain that regulate the perception of pain and reboot the autonomic nervous system to a “rest and relax” state.  Some scientists now believe that acupuncture uses several of these mechanisms at once.

While each theory explains some of the clinical trial results, none of them explain the wide range of conditions that benefit
from acupuncture.

Eastern Perspective

There is no western analogy to Traditional Chinese Medicine concepts.

TCM believes Qi, or life energy, flows through the body.  The Qi flows in channels called meridians and the meridians connect the organs together.  To remain healthy you need the free flow of Qi through the meridians, much like rivers flow in their riverbeds.

Sometimes the flow of Qi becomes imbalanced.  Like a river, it can be blocked, excessive or deficient.  To rebalance the Qi, you stimulate acupuncture points to free the flow of Qi
and return it to a more balanced state.
One way to stimulate the points is with acupuncture needles.

Since the meridians connect the organs of the body, sometimes you can stimulate an acupuncture point that seems completely unrelated to the organ you want to balance.  If you unblock a river at one point the flow of the entire river, upstream and downstream, returns to normal.  Acupuncture works much the
same way.

References:
http://online.wsj.com/article/SB10001424052748704841304575137872667749264.html

You’ve probably had lower back pain—80% of us have.

You can be innocently doing the dishes and something tweaks, or you can be working all day in the garden.  In either case, suddenly you can’t move.  Aches, shooting pain, restricted range of motion, weakness…

Western Medicine describes the cause of lower back pain from a physiological perspective.  Typical causes are sprains (overstretching the ligaments), strains (tearing a muscle), herniated discs (budging spinal discs) or sciatica (compression or irritation to the sciatic nerve).

But Traditional Chinese Medicine (TCM) has a different perspective and recognizes 3 main causes of lower
back pain:

1. Deficiency:  This pain is dull and chronic. Rest relieves the pain and it is common in middle-aged to elderly people.
2. Stagnation:  This back pain is severe and stabbing.  The muscles are stiff and tight. Rest makes the pain worse.  Although this pain is common with acute sprains and strains, it can reoccur if there is an underlying deficiency.
3. Cold damp: This pain can accompany numbness, swelling or a general feeling of heaviness.  It is worse in the morning or in cold, wet conditions.  Heat relieves the pain.

For the most effective pain relief, make an appointment with an acupuncturist for a diagnosis and personalized treatment plan.  But if you can’t get to an acupuncturist, what can you do at home to get some relief?

1. Ice and Heat.  Heat relaxes and loosens your muscles and increases blood flow. Ice reduces inflammation and relieves pain.  Many people like to alternate heat and ice.
2. Walk.  Keep moving, especially after the initial pain has passed.  Walking loosens the muscles and gets your blood flowing.  It is also a pleasant diversion from your discomfort.
3. Stretch.  Once the acute pain is over, stretch your hips.  Pay attention to stretching your hamstrings (the backs of your legs) and your front groins.  Go slowly and gently.  Use supports to keep from stretching too far.
4. Lie on your back with your knees bent.  Some people find relief by resting on their back.  Be sure your knees are bent to prevent over-arching your lower back.
5. Wintergreen.  Salves and balms with wintergreen may relieve your pain and reduce inflammation.  Wintergreen gives a cooling sensation and has a very pleasant smell.
6. Have fun.  Watch a funny movie. Visit some friends.  Laugh.  Enjoy yourself.  You’ll feel much better.
7. Massage.  Massage is quite effective for relieving back pain.
8. Swim.  Swimming is gentle exercise and terrific for your back.

In the winter, it’s dark when your alarm goes off. It’s dark and cold and getting out of bed is even harder than usual.

But like most people, you get up anyway. You start your day groggy and plow through until you fall into bed exhausted.

If you find yourself dreaming of a time when you wake up refreshed, have energy all day long, and go to sleep easily, you’re not alone. More and more people struggle with exhaustion.

In many cases the culprit is sleep deprivation.

As a nation we are getting less and less sleep. The average person gets 500 fewer hours of sleep each year than 100 years ago.

And the decrease in sleep takes its toll. Short term effects of sleep deprivation include irritability, memory loss, drowsiness, trouble concentrating, blurry vision, and impaired judgment. Heart disease, high blood pressure, depression, obesity and type 2 diabetes can result from long term sleep deprivation.

Clearly, you need sleep to be healthy.

For most people, not sleeping enough can be attributed to two key problems. Some people don’t allow enough time for sleep. Others want to sleep but can’t.

Schedule Time to Sleep

The most obvious way to get more sleep is simple but not easy.

Sleep more.

In today’s busy world where parents work all day, attend school events all night, balance personal time with couple time, run the household and give to the community, it’s easy to run out of hours in the day.

And besides the demands of work, family and community, even advocates for your personal growth demand your time. Some personal development advisors will suggest that if you just get up one hour earlier every morning, you’ll have 365 extra hours every year to accomplish your goals.

But the lack of sleep catches up with you. Soon the lack of focus will defeat the extra hours you gain in the day. Time spent sick will reduce your productivity. You’ll be prone to accidents and forgetfulness.

A much healthier balance is to accept that you can’t do it all. Block out sleep time in your schedule before you plan other activities. If you are over age 18, allow at least 7 – 8 hours. Guard your sleep time to guarantee your body the rest it deserves.

How to Fall Asleep at Bedtime

Some people find it hard to fall asleep. If your life is highly stimulating, your body is active, your nervous system is cranked and your emotions are on edge all day long. It’s hard to turn off after you’ve gone 100mph.

If falling asleep is a relatively new problem, try some natural remedies. However, if your problem is chronic, talk with your doctor or acupuncturist. Once you’re sure that nothing serious is going on, try natural remedies to fall asleep.

• Essential Oils. Essential Oils are very calming. Buy some high quality oils and put a couple drops on a cloth by your pillow. Start with Lavender or Roman Chamomile.
• Homeopathy. Picking a homeopathic remedy can be tricky, so it’s easiest to start with a prepared blend. Ask your Health Food Store what sleep remedies they carry.
• Acupuncture. Visit your acupuncturist for a tune-up.
• Herbs. Many herbs calm the nerves and induce sleep. Herbs are usually taken as teas or tinctures. Start with Lavender, Chamomile or Valerian or ask for help choosing one at your Health Food Store.
• Reduce noise and light. Noise and light stimulation can make it harder to sleep. Cover your windows completely. If your bedroom is noisy, try using a white noise generator or play soothing music as you fall asleep.
• Create a sleep routine. Many experts say that you can train yourself to sleep by creating a bedtime ritual. Go to bed at the same time every night. No stimulants near bedtime including coffee, tea, chocolate, or stimulating activities. Take a warm bath to relax. And when you are in bed, practice a few minutes of deep breathing. Any routine done regularly will train your body to sleep.

Without enough sleep, you are susceptible to more than just discomfort and drowsiness; your health is at stake. The darkness of winter is a great time to start the habit of sleeping for health. With enough hours of restful sleep, when your alarm goes off you’ll be refreshed and ready for a new day.

Points Toward Health

Rubbing acupressure points with your finger for 30-60 seconds can stimulate these points and promote health and well-being.

Kidney 27 (KD 27)

Location:
Located off the breastbone, in the hollow below the collarbone. There may be a slight indentation.

Function:
Strengthens the immune system, relieves allergies, alleviates drowsiness, chest congestion, breathing difficulties, asthma, coughing, hiccups, sore throats, anxiety, premenstrual tension, and depression. Also used to improve focus and performance.

Kidney 6 (KD6)

Location:
In the small indentation approximately 1 inch directly below the inside ankle bone.

Function:
Used for painful, swollen and sore throat, tightness in the throat, painful and red eyes, sleep disturbances, dizziness, irregular and painful menstruation, post-partum difficulties, genital problems, chest fullness, leg tightness, heavy limbs, ankle and foot pain.

Winter is not the healthiest season of the year. Sometimes people eat too much, drink too much and exercise too little. Experts tell us that the average person gains a pound every holiday season—and that pound is never lost.

But does it have to be this way?

This year make winter a healthy season and start by giving healthy gifts.

• Massage. No one disputes the health benefits of massage. From stress reduction to pain relief, massage supports your body and lifts your spirits. Gift certificates for massages using hot stones or essential oils are an especially nice treat. If a massage is too pricey, sign up for a deal-of-the-day website like Groupon and watch for specials. If you’re really daring, buy some oils and give the massage yourself.

• New Organic Sheets. Fresh, soft sheets can be a real luxury that not only feels good but also helps you sleep well. Investigate bamboo sheets. The fiber is very soft and bamboo is easier on the environment than cotton.

• Organic Skin Care. Heated winter air can be very drying, even on young skin. Give your loved one a new scented lotion to enjoy. Be sure to read the label. Look for the fewest ingredients possible and check for ingredient names you recognize and can pronounce.

• Tea Gift Basket. Many teas soothe the nerves and provide valuable antioxidants. Create a basket of your favorite teas and decorate it with a ribbon. For an extra touch, include a small jar of locally harvested honey.

• CSA Membership. A Community Support Agriculture (CSA) farm offers “shares” or boxes of locally grown produce to its members every week. The boxes are a great way to eat local, organic food and to try vegetables that you’ve never had before. Each farm has a different membership plan, so call around to compare.

• Essential Oil Collection. Pure essential oils contain many health benefits including reducing stress, relieving pain and killing germs. Buy a pretty zipper bag and include Lavender, Lemon, and Peppermint for a personalized starter kit.

• Fitness Toys. Kettle Bells, balance balls, stretchy bands… People who work out love their workout toys. Give a simple collection of stretchy bands and your workout addict has options when he can’t make it to the gym.

• Spicy Nuts, Herbal Olive Oils. Everyone loves homemade treats. Find simple recipes and beautiful jars or bottles. Fill the jars, tie them with a ribbon and you have an affordable, healthy gift for the foodie on your list. To make it even easier, use the recipes in this newsletter.

• Workout Mix. Look through your music collection and find your best workout music. Pick music with a strong beat and an uplifting message. Burn the music onto a disc or copy it to a thumb drive.

Infused Olive Oil

Ingredients

• 3 tablespoons fresh chopped herbs, (such as thyme, rosemary, marjoram or chives)
• 1/2 teaspoon kosher salt
• 1/4 cup extra-virgin olive oil

Preparation

Combine herbs, salt and oil in a small bowl.

Tips & Notes

Gift Idea: Consider buying pretty bottles at a vintage store and filling them with your infused olive oil.  These gifts taste good and look nice on your shelf.

Nutrition

Per tablespoon: 128 calories; 14 g fat ( 2 g sat , 11 g mono ); 0 mg cholesterol; 0 g carbohydrates; 0 g protein; 0 g fiber; 295 mg sodium; 12 mg potassium.

From: http://www.eatingwell.com/recipes/herbed_extra_virgin_olive_oil.html