From Fish Oil to Meditation
Sorting Fact from Fiction: Complementary and Alternative Medicine
For many of us, caring for our bodies is easy. Visit the doctor. Fill a prescription. Get well. Or so we think. In truth, however, people who follow this mindset may be missing out on a wide range of ways to improve their health using complementary and alternative medicine (CAM).
Complementary medicine refers to treatments used along with conventional medical practices while alternative therapies replace traditional care. CAM encompasses a large variety of therapies ranging from those we’ve heard of such as massage, meditation and yoga to the not-so-familiar ayurveda (an ancient Hindu system of medicine used to fix an individual’s imbalances), naturopathy (diets, herbs, vitamins, etc. to assist the body’s natural healing processes) and Qi gong (a Chinese system of exercises and movements done while in a meditative state).
Once upon a time many of these therapies might have seemed on the fringe but almost 4 out of 10 American adults and nearly 12 percent of children are using one or more of these practices according to 2007 findings from the National Center for Complementary and Alternative Medicine and the CDC’s National Center for Health Statistics. Natural products such as fish oil/omega-3, flaxseed, glucosamine and echinacea lead the pack according to the survey followed by deep breathing, meditation, chiropractic or osteopathic manipulations, massage and yoga. (See the complete list of what falls under the CAM umbrella at the end of this article.)
But do they really work? It depends.
Some such as yoga have been found to provide emotional benefits and reduced fatigue in women with breast cancer, for example. Many, however, have yet to be scientifically tested, though some studies are underway at the National Center for Complementary and Alternative Medicine. (Visit their website at http://nccam.nih.gov for more information and the most recent research results.)
Finally, as with any new health regimen, be sure to check with your doctor first to make sure it’s safe for you.
To Supplement, Or Not
As mentioned above, natural products are the most popular type of complementary and alternative medicine with almost 18 percent of survey responders indicating they had used one or more in the last 30 days. Close to one in four people took fish oil/omega-3 while almost 20 percent used glucosamine and echinacea. Flaxseed oil and pills, ginseng and combination herb pills were the next most commonly taken.
However, just because these products are relatively popular and available over the counter, don’t automatically assume they are effective—or safe—for everyone. For one thing, herbal supplements are not regulated by the Food and Drug Administration or held to any purity standard.
In a recent investigation, the U.S. Government Accountability Office found “trace amounts of at least one potentially hazardous contaminant in 37 of the 40 herbal dietary supplement products tested” according to their report. Thirty seven had trace amounts of lead while 32 contained mercury, 28 had cadmium, 21 were found with arsenic and 18 included residues from one or more pesticides. (No amounts were considered a health risk.). For the full report, visit www.gao.gov/new.items/d10662t.pdf.
Also, some supplements can cause side effects and/or interfere with other medications. Ginkgo biloba, a leaf extract touted for its abilities ranging from assisting with asthma and bronchitis to improving a person’s memory, can cause blood thinning which may lead to bleeding especially in people with conditions like hemophilia or who are already taking a blood thinner for another ailment.
When it comes to supplements take a buyer beware attitude—and ask your doctor before trying any.
An Apple A Day
An apple a day keeps the doctor away. Or does it? We’ve all heard this saying but is it really true?
Yes! Apples not only contain dietary fiber and vitamin C, both important nutrients in a healthy diet, but they also have antioxidants and flavonoids which help keep our hearts healthy—among other benefits.
In order to get the most out of this nutritious snack, be sure to eat the skin too (buying organic is ideal since non-organic apples usually contain pesticide residue) and eat them as close to fully ripe as possible. Also, not all kinds of apples have the same levels of antioxidants and flavonoids. In the United States, Fuji apples had the highest with Red Delicious also being a good choice. So take a bite…and enjoy!
Kristen Stewart is a freelance writer specializing in health, nutrition, parenting and lifestyle topics. To learn more, visit her website at www.kristenestewart.com.
CAM Therapies Included in the 2007 Survey
Acupuncture*
Ayurveda*
Biofeedback*
Chelation therapy*
Chiropractic or osteopathic manipulation*
Deep breathing exercises
Diet-based therapies
- Atkins diet
- Macrobiotic diet
- Ornish diet
- Pritikin diet
- South Beach diet
- Vegetarian diet
- Zone diet
Energy healing therapy/Reiki*
Guided imagery
Homeopathic treatment
Hypnosis*
Massage*
Meditation
Movement therapies
- Alexander technique
- Feldenkreis
- Pilates
- Trager psychophysical integration
Natural products (nonvitamin and nonmineral, such as herbs and other products from plants, enzymes, etc.)
Naturopathy*
Progressive relaxation
Qi gong
Tai chi
Traditional healers*
- Botanica
- Curandero
- Espiritista
- Hierbero or Yerbera
- Native American healer/Medicine man
- Shaman
- Sobador
Yoga
*An asterisk (*) indicates a practitioner-based therapy.
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