Unleash the Power of Your Mind Through Imagery

By Bonnie Groessl, MSN, APNP

Nurse Practitioner, The Bridge to Health

Just imagine….boosting your immune system with the use of your mind! It’s a great way to attain optimal health or enhance medical care you may be receiving, and can help you regain some of the control you may feel is missing.

The effectiveness of guided imagery in demonstrating a positive impact on health has been increasingly established by research findings over the past 25 years. We now know that in many instances even 10 minutes of imagery can reduce blood pressure, lower cholesterol and blood sugar levels, and strengthen short-term immune cell activity. It can considerably reduce blood loss during surgery and morphine use after it. It lessens headaches and pain, and has shown again and again its effectiveness in reducing the adverse effects of chemotherapy, especially nausea, depression and fatigue.

Your body hears every thought you have, whether it’s a conscious or subconscious thought. Chemicals are released in your brain when you’re having pleasant thoughts, and this makes you feel good. Very different chemicals are released when you have unpleasant thoughts, and generally the consequence is that you feel worse. Unpleasant and negative thoughts also produce stress hormones that can deplete your immune system.

To the body, images created in the mind can be almost as real as actual, external events. The mind doesn’t really know the difference. That's why when we see pictures of food in a magazine or think of biting into a juicy, sour lemon, we begin to salivate. The mind constructs images of the food – how it looks, tastes and smells; how it feels in our mouth – and we have a physical response.

Now, imagine you are a hopeless, helpless victim of illness or poor health, and picture what response your body might have.

Guided imagery is a gentle but powerful technique that focuses and directs the imagination. It can be accomplished passively by listening to CDs or tapes, or interactively with a specialist who does interactive guided imagery.

Imagery can be as simple as an athlete’s split-second image of making the basket just before shooting the basketball, imagining the ball swishing through the hoop. Or it can be as complex as imagining the busy, focused buzz of thousands of immune cells on a search-and-destroy mission to wipe out unsuspecting cancer cells.

Although it’s been called “visualization” and “mental imagery,” these terms are somewhat misleading. Guided imagery involves far more than just the visual sense – and that’s a good thing, given the fact that only about two-thirds of the population is strongly wired visually. Instead, imagery involves all of the senses, and almost anyone can do this. If you’ve ever worried…you have imagined! 

People can invent their own imagery or they can listen to imagery that’s been created for them. Either way, sooner or later their imaginations will take over. Even when listening to imagery that's been created in advance, the mind will automatically edit, skip, change or substitute what’s offered for what’s needed. A tape, CD or written script will become a kind of internal launching pad for each person’s unique imagination.

The altered state is the power cell of guided imagery, boosting our capability for more rapid and intense healing, growth, learning and performance. When we consciously apply it, we have an awesome ally – a tremendous source of internal strength and skill. Relaxation techniques are a good way to access an alerted state when desired. We wander in and out of altered states all through the day as a matter of course. Sometimes it’s not a conscious choice, and we drive right past our exit on the highway. At best, the altered state is a state of relaxed focus, a kind of calm but energized alertness. Attention is concentrated on one thing or on a very narrow band of things. You may hear athletes refer to this as being in “the zone.”

When we have a sense of being in control, that in and of itself can help us feel better and do better. Feeling in control is associated with higher optimism, self-esteem, and the ability to tolerate pain, ambiguity and stress. Conversely, a sense of helplessness lowers self-esteem, our ability to cope and our optimism about the future.

Because guided imagery is an entirely internally driven activity – and the user can decide when, where, how and it’s applied – it provides us with the feeling that we have some control.

Interactive Guided Imagerysm (IGI) is accomplished with the aid of a clinician specifically trained in this technique.  It utilizes imagery, the natural language of emotions and the subconscious mind to evoke inner healing resources. IGI is an interactive, permissive, client-centered approach to clinical guided imagery that enables the client to develop an enhanced sense of personal empowerment. To find a trained practitioner in your area, visit www.academyforguidedimagery.com.

There are many different techniques in which the specialist in Interactive Guided Imagerysm  may work with a client. For example, once in a relaxed state, a client can be asked to close their eyes and allow an image to form for a personal place of comfort they can use as a refuge when needed. Learning to take a mini-mental vacation is a great stress reduction technique. Using IGI techniques, the client may also be guided in an imaginary dialogue with their own inner healer or other images to explore the meaning and relevance to their problem or issue. Clients learn how to access their self-healing abilities, boost their immune systems, deal with the stressors of life and attain optimal health.  For more information visit www.academyforguidedimagery.com

 

ANTIOXIDANTS - FUNCTION, BENEFITS, SOURCES AND SAFETY

Antioxidants - What are they?

Oxidation is a natural process that happens to all cells in nature, including the cells in your body. Antioxidants provide an important defense against the daily assault of free radicals on healthy cells. This Essentials of Health four-part series will review the function, benefits, sources, and safety of dietary antioxidants. 

Free radicals are atoms or groups of atoms with an odd (unpaired) number of electrons and can be formed when oxygen interacts with certain molecules. Once formed these highly reactive radicals can start a chain reaction, like dominoes. Their chief danger comes from the damage they can do when they react with important cellular components such as DNA, or the cell membrane. Cells may function poorly or die if this occurs. To prevent free radical damage the body has a defense system of antioxidants.

Antioxidants are molecules that can safely interact with free radicals and terminate the chain reaction before vital tissues and cells are damaged. Although there are several enzyme systems within the body that scavenge free radicals, the principle micronutrient (vitamin/mineral) antioxidants are vitamin E, beta-carotene, vitamin C and selenium. The body cannot manufacture these micronutrients so they must be supplied in the diet. In addition, there are literally hundreds of plant derived nutrients (phytonutrients) that act as important antioxidants in the diet.

It is impossible to avoid damage by free radicals. Free radicals arise from sources both inside (endogenous) and outside (exogenous) our bodies. Oxidants that develop from processes within our bodies form as a result of normal breathing, metabolism, and inflammation. Exogenous free radicals form from environmental factors such as pollution, sunlight, strenuous exercise, X-rays, smoking and alcohol. Our antioxidant systems are not perfect, so as we age, cell parts damaged by oxidation accumulate.

 

 

Calcium and vitamin D enhance heart health benefits of weigh

Calcium and vitamin D enhance heart health benefits of weight loss

Weight loss and reduced waist circumference are related to an improvement in heart health and factors related to metabolic syndrome. According to a new study, supplementing with calcium and vitamin D during weight loss enhances heart health benefits in women with typically low calcium intake. 
 
Recent research has shown that overweight individuals with low calcium and dairy consumption are at increased risk of developing metabolic syndrome. The findings suggest that adequate calcium intake could create a healthier metabolic profile similar to a balanced diet and regular exercise.

In a new study, researchers investigated this issue by testing cardiovascular benefits of long-term calcium supplementation in women with usual low calcium intake. Healthy, overweight or obese women with a daily calcium intake of less than 800 mg/day were randomly assigned to 1 of 2 groups: the group consuming 2 tablets/day of a calcium + vitamin D supplement (600 mg elemental calcium and 200 IU vitamin D/tablet) or the group consuming placebo. Both groups completed a 15-week reduced calorie weight-loss program.

Significant decreases in LDL cholesterol levels, as well as the ratios of Total to LDL and LDL to HDL were seen the calcium +D group. These changes were independent of the changes due to fat loss and reduced waist circumference. A tendency for more beneficial changes in HDL cholesterol, triglycerides, and total cholesterol was also observed in the calcium +D group.

This was the first study to show that consumption of calcium +D during weight- loss enhances the beneficial effect of body weight loss on cardiovascular risk factors in overweight women with typically low calcium intake.

American Journal of Clinical Nutrition, Vol. 85, No. 1, 54-59, January 2007

 Fish oil supplements may reduce heart disease risk more effectively than statin drugs

 A large research review showed that the omega-3 fatty acids found in fish oil were more effective than statin drugs in reducing the risk of death from heart disease.  A large research review published in the April 11, 2005 issue of Archives of Internal Medicine analyzed the effects of various dietary and drug regimens on overall mortality and mortality from coronary heart disease. Researchers reviewed 97 clinical trials that, in total, included 275,000 men and women. This analysis evaluated the risk of death as a function of diet, the use of lipid lowering drugs, intakes of omega-3 fatty acids (commonly found in fish and fish oil supplements, and intakes of the B vitamin niacin.

Statins (a class of lipid lowering drugs) and omega-3 fatty acids significantly lowered both overall mortality and death due to heart disease during the trial periods. When compared to controls, overall mortality risk was reduced 13% by statin drugs and 23% by omega-3 fatty acids. When the risk of death from heart disease alone was examined, statin drugs and omega-3 fatty acids lowered mortality by 22% and 32%, respectively.

Omega-3 fatty acids did not reduce cholesterol levels significantly. As such, researchers suggested that their benefits may have been due to protection against heart arrhythmias and systemic inflammation.

Arch Intern Med. 2005;165:725-730

 

Tips for Choosing a Quality Multivitamin/Mineral

Take multivitamin/minerals with food, as it absorbs better

Look for: (USP and high percentages of RDA)

Completeness: full spectrum of vitamin, mineral, and antioxidants

Absorbability: bioavailability, dissolve test (see how long it takes to dissolve your vitamin in a glass of water – should dissolve in a couple of hours or less), look for reputable brand, look for USP symbol

Potency: high enough doses, RDA requirements are the minimal requirements to prevent deficiency disease plus a little extra, this is not the same as optimal amounts.  Look for high percentages of RDA on the label

Purity: Pharmaceutical grade, can ask your provider to look in the Physician Desk Reference, USP symbol (United States Pharmacopeia), can call 800# and ask to see their certificate of inspection

Safety: Should not have any iron (unless you have been told you need to supplement with iron, you don’t need to, and too much can be toxic) Vitamin A should be listed as something else (usually as beta carotene)  

                                                  

A good multivitamin/mineral should be taken more than once per day.

 

I use the Comparative Guide to Nutritional Supplements by Lyle MacWilliam (4^th Edition) as a resource for determining the quality and comparing multivitamin/minerals. This large independent study looks at the more than the USP (United States Pharmacopeia) standards. The study assesses the completeness based on optimal health. It looks at the potency and forms of the individual ingredients. Most importantly the study looks at how bioavailable the ingredients are, meaning how well your cells can absorb, utilize and efficiently excrete what you don’t need at the time. Our cellular nutritional needs vary day to day, sometimes even hour to hour, depending on what we are eating and what is going on at the time. 

 

A high quality multivitamin/mineral should have adequate amounts of the right bioavailable ingredients so your cells are provided with optimal nutrition.The study scores 1500 supplements (multivitamins and minerals) on a 0-5 scale, like a hotel rating, with a score of 5 being the best.

The supplement I use as the benchmark is made by USANA Health Sciences. The “Essentials” Multivitamin/mineral scores a 5.0 and also has a gold metal of achievement rating as well. 

 

Others in this category are Douglas Labs (Ultra Preventive IX and X products), Creating Wellness Alliance (Vitalize formulas), and True Star Health (TrueBASIC). Many of the best known retail brands that are recommended to be taken only once a day are scored at a 0 or 0.5. I encourage people to take something that will be of benefit to them. Therefore, I would recommend taking a supplement ranked a 3.0 or higher. 

 

A good mid ranked supplement is made by Enzymatic Therapy’ (Doctor’s Choice products) with an average score of  3.5 on the 0-5 scale.  

Two of the top ranked products are not available over the counter (USANA Health Sciences and Douglas Labs). Douglas Labs is only sold through health care providers and USANA Health Sciences through independent distributors. For your convenience, The Bridge to Health has an affiliation with both companies. Please contact us if you are interested in these products. 

     

USANA products: You can find product ingredients USANA Health Sciences, just click on products. The prices listed on this site are retail. Contact us at bonnie@thebridgetohealth.org  or call us locally at 920-434-8500 or  toll free at 887-202-9343 if you want to become a preferred customer. There is no obligation, this simply sets up an account for you, with an identifying account number so you can shop from home and receive wholesale pricing. 

 

Douglas Labs products: View products from Douglas Labs  and you will need my provider number if you would like to place an order. Please contact us if you are interested in this and we will provide you with the information you need to order from home.