painless child birth

These points are not to be used with gritted teeth! Prior to labour they may feel strange or uncomfortable while practicing the location, however they should feel useful to you when you are using them during labour. Setting up a pain relieving effect, a sense of well-being, or a feeling of control that wears off when your support people stop using points. When using them correctly, there should be a distinct feeling around or at the site of pressure. This may be felt as either a numbness, warmth, tingling, aching or buzzing sensation. If they feel uncomfortable or painful try repositioning or select another point. These points are a selection of acupuncture points, different points will suit different people, and there are different points for the changing stages of labour.

Apart from the section labeled “When labour does not go as planned” there are no right times for using certain points. The right points to be using are those that you feel to be effective. It is important to try them all to find the points that best suit you.
These points appear to be of greater benefit if commenced at the onset of labour, rather than waiting until there is strong pain. From the feedback I receive, it appears using them early is important. As women report not only a reduction in the level of their pain but also a sense of well being, (that they are coping well, feel calm and relaxed), that disappears when their support people discontinue the acupressure.

You can use any of these points at any time during labour. They are a tool that can be used in conjunction with any other therapies you would like to try. When using a Tens machine, I recommend you try using the pressure points first. People have commented that they prefer them, and they have the advantage of being portable – there is no reason why your support people cannot be in contorted positions while you enjoy the benefits of a bath or the water pool!
For the majority of people, these points will be simple to locate, however due to the diversity of the human body, and the changes that occur during pregnancy, I strongly recommend that you check out location with your midwife, doctor, or acupuncturist who will be able to show you in more detail if necessary.

when you draw an imaginary curved line between the bony prominence of the neck (C7), and the top of the shoulder joint (the Acromion Process) the point lies midway along this curved line, at the highest point of the shoulder muscle. It will feel tender with a numbing, buzzing or warming sensation (this sensation varies with individuals). The sensation is stronger on this point than any other points along this line. You can find this point on yourself by bringing your hand diagonally across your chest and palpating with your index finger along this “imaginary line”. This point will always be on this line with “C7”. C7 is usually the first prominent bone you see on the back of the neck, when you tilt the face towards the ground. If there appear to be two prominent bones, place a finger on each bone and ask your partner to slowly turn their head from side to side. C7 will move slightly as the head is turned.
This point has a descending action to aid the first and second stages of labour, and can stimulate uterine contractions. This is an excellent point to use when breastfeeding, it relaxes the shoulder and promotes milk supply.
It is forbidden to use during pregnancy
Acupressure Technique
It is important not to just rub the skin over the area but to apply firm downwards pressure with your thumb, knuckle or elbow.
When using your thumbs, the pressure needs to come from your arm rather than the thumb joint, otherwise the support person will end up with sore thumbs. I heard of one partner who actually resorted to using the ends of two wooden spoons!
The points are usually used with the support person applying pressure on both shoulders together, but I know of women who have successfully used this on themselves using only one shoulder at a time.
The pressure can be applied at the beginning of each contraction or continual gentle pressure can be applied that is intensified during contractions.
Bl 32
Bl 32
Point location
This point lies midway between the dimples above the buttocks and the spine. (Note - BL 32 is not the dimple!). If you cannot see the dimples clearly, it is approximately one of the woman’s index finger lengths above the top of the buttock crease, one thumb width either side of the spine. When you place your finger on BL 32 you can feel the small depression of the Sacral Foramen where the point lies. As labour begins you can start here and as the labour progresses move down the spine (approximately one thumb width at a time, moving slightly closer to the spine until as you arrive at the top of the buttock crease, your knuckles will be touching). The timing of this movement downwards will depend on the woman who will usually instinctually tell the support person to move lower as the baby moves during the labour.

Acupressure Technique

The support person places their knuckles into the points and applies firm pressure. This can be increased by the woman rocking backwards into the support person at the beginning of a contraction, obtaining maximum pressure.
From feedback, these appear to be the most frequently used points. Producing a pleasant “anaesthetising” effect on he strength of the contractions, noticeably “wearing off” when pressure is stopped and building up again when recommenced.
There is a distinct sensation produced when you are pressing into the Sacral Foramen. This may be felt as a numbness, warmth, tingling, aching or buzzing. If there is sharp pain, you are pressing on the surrounding bone.

It is important to note that for some women the Sacral Foramen are not exactly in a straight line. Be guided by your partner’s feedback!

This is most frequently used with the woman leaning or kneeling against a wall, table, bed etc. It can also be effectively used in water, it just requires a little flexibility on behalf of the support people!

Buttock Point

Point Location

This point is in a direct horizontal line from the top of the buttock crease. If you press along this line there will be a tender point approximately two thirds of the distance between the buttock crease and the hip bone.
Acupressure Technique
When you place your hands on the woman’s hips you can push your thumbs into this point, helping the woman to move in rotating movements during contractions.
This point can also be used during transition, especially when combined with massage strokes, beginning at BL 32 and radiating out to this point.
Labour Preparation
Two to three days prior to the due date, BL 32 and this buttock point can be used along with some sacral massage, utilizing strong downwards strokes to and around the buttocks. The aim of this is to help free up the pelvic energy to encourage an optimal labour.
Hand Points Location
These points lie along the creases of the hands where the fingers join the palm. These are said to help release endorphins (the body’s natural painkillers) into the body.
Acupressure Technique
Hold a small comb so that the teeth are touching the points. You can then grip the comb during contractions, applying the pressure that you feel is useful.
Some women find these points very helpful, to others they are merely a distraction! K1 Point Location
This point lies in the depression found on the top one third of the sole of the foot, when the foot is in planter flexion (pulling the toes towards the sole of the foot).
Acupressure Technique
Place strong pressure in this depression pushing inwards and upwards towards the big toe.
This point has a useful relaxing effect and can be used at any time during labour. It has been noted as being especially effective during the second stage of labour. (It is easily accessed if the woman is positioned on her knees.)
Also useful during labour where there are feelings of panic (for example, going into a labour with an unpleasant previous birth experience.)
A useful point to use to help the perineum relax during second stage.
There is a tendency for the support people to stand back during the second stage. Please try these points, they can be very useful.Co 4
Point Location
This point is found between the first and second metacarpal bones (thumb and first finger) at the distal end of the crease on both hands.
Acupressure Technique
Simply apply pressure with the thumb as shown in the diagram.
This has the effect of intensifying contractions, useful if contractions are of irregular intensity
This point can be used during the second stage of labour. It aids the body’s efforts to move the baby down through the birth canal. It may be especially useful if the woman is tired and not pushing effectively.
This point is forbidden to use during pregnancy
When labour does not go as planned Un-established Labour or failure to progress.
Sp 6
This is an important point to help the cervix dilate, and can be used when the cervix is not effectively dilating during labour.
Point Location
This point is located using four of the woman’s finger widths above the tip of the medial malleous, (the shin bone on the inside of the ankle). The point will be very tender and is found when you slide your finger off the edge of the tibia bone, towards the inside of the leg. It is useful on initially locating this point to press on the tibia; it produces a very different sensation from the point.
Acupressure Technique
Direct pressure is applied with the index finger or thumb.
I recommend using this point on one leg at a time for approximately one minute (count slowly to 60 !) then using it on the opposite leg 20 - 30 minutes later.
This point will be very tender and after using it some women will feel their cervix stretching and contractions strengthening.
I would not recommend using this point once labour is established. From my own experience, labour is not about how many hours a birth takes, but how you feel during the birth.
This point is forbidden to use during pregnancy.
Cervical Lip
This is when, although the woman wants to push, the cervix has not dilated enough. She will be told not to push by her Midwife or Doctor. If this becomes a problem during labour, apply strong pressure with your knuckles to Bl 32.
Waters Breaking
If your waters have broken and labour is not progressing, you can use Bl 32 and Sp 6 to help establish labour.

Inducing Labour

It is probably obvious that there are points included in this pamphlet that could be used to aid the induction of labour. If an induction is necessary I recommend an individual assessment by a qualified practitioner. If this is not possible I would be happy to discuss some points with your Midwife or Doctor.

Nausea and Vomiting ( P6 )

Point Location

This point is three of the woman’s finger widths above the transverse crease of the inner wrist. It lies directly between the two tendons felt here. (The tendons of palmaris longus and flexor carpi radialis.)

Acupressure Technique

This can be used for mild feelings of nausea through to vomiting. Place pressure on the point and hold until effective, usually within five minutes. You can use pressure on both wrists or only one, whatever is more practical at the time. It is possible to buy a wrist band to apply pressure to this point. They are available through chemists and are called “Sea Bands.”
Alternately you can make your own. Form a wrist band with Elastic, and sew onto it a rounded button. Take care that when in place there is firm, but not uncomfortable pressure exerted on the point.

It would be useful to have one of these bands with you during labour, just in case you need to wear it. When wearing it continue to apply pressure when it feels necessary.
Debra Betts is a New Zealand Registered Nurse with several years of Neonatal and Peadiatric experience. She is a member of the British Acupuncture Association, having graduated from the British College of Acupuncture in 1989.

Upon returning to New Zealand, she has become a member of the New Zealand Register of Acupuncturists. She has combined her nursing background and Chinese Medical skills to conduct an acupuncture practice specialising in Fu-Ke (Women’s Health Problems).

Light Therapy

Introduction

Ancient medical books are filled with explanations of the importance of getting enough light. For example, the ancient Ayurvedic physician Charaka who lived in the sixth century B.C., recommended sunlight to treat a variety of diseases. For thousands of years people the world over have revered the sun as a great healer; some ancient cultures even worshiped the sun.
In 1980, A.J. Lewy and coworkers published an article in Science that ushered in the modern era of phototherapy. Lewy suggested that secretion of the hormone melatonin could be suppressed by exposing subjects to bright artificial light but not to light of ordinary indoor intensity. As we shall see later, melatonin is nicknamed "the chemical expression of darkness" as it is secreted at night and is believed to tell the body that it is time to sleep. It has been shown that melatonin in animals is secreted at night by the pineal gland under the influence of a circadian rhythm. Light rays impinging on the retina are converted into nerve impulses, which influence the secretion of melatonin by connections between the retina and the hypothalamus. This demonstration that one physiologic effect of light in humans, transmitted presumably via the hypothalamus, has a threshold intensity far higher than that required for vision, suggested that there might be other effects of light on the brain that require high-intensity light.
There is no doubt that the sun plays a very important role in our daily lives. During winter, the well-to-do vacations in Caribbean. The summer months are synonymous with spending time in the beach, in spite of all the warning of the potential to get skin cancer. We feel better after spending time in the sun. Today, most of the doctors and medical researchers view the sun more as a healer than a hazard.
We know that lack of sunlight can result in nutritional deficiencies. Without sunlight vitamin D cannot be metabolized in the human body, which can result in rickets. Most enzymes, hormones and vitamins need light for proper functioning. Studies have shown that different lights affect different enzymatic reactions for healing purposes. For example, one of the first test a pediatrician do to a new-born baby is to check for jaundice. If found positive, they are placed under a blue light to cure the disease. So, most of us are given light therapy, without us being aware of it.

How Does Light Affect The Human Functions?
Human beings are the product of habits and heritage. Before the advent of alarm clocks, many farmers woke up hearing the rooster crowing, announcing the arrival of morning. They milked their cows, worked in the farm and went into bed at night. There was no electricity. So, daylight announced the initiation and termination of many activities.
Modern life style differs significantly from these early days. Most of us wake up in the morning, not by hearing a rooster crow or by feeling the golden rays of sunlight slowly drifting into our rooms; we wake up by the alarm clock or by the clock radio. Many of us have tough time getting up at the first time; so we set the "snooze" button to give us a little more of precious time to sleep. The windows have heavy drapes, so most of us do not see the sunlight except when we peek outside. In the evening, many of us stay awake to watch the late night shows. (Now we have light night shows and late late night shows to keep us company till the wee hours of the night.)
The problem is that our system needs time to sleep. Studies on animals have shown that they have definite patterns they follow every day depending on the season. In autumn, most of the plants and animals get ready to go into "hibernation" for the winter period. Many birds migrate to south for the winter. During this period, they do not eat much (There is not much food to be found.) But, come spring, nature become very lively. The birds return from the south. The trees starts the new growth.
Many animals are found to time the events in their lives depending on the season, so that the functions can be accomplished at the most effective way. For example, lambs are born only in the spring when there is plentiful of food for the mother to nurse the newborn. Most of the animal species coordinate the mating time so that the birth occurs in the season when there is plenty of food available. In the tropical rainforests, birds wait till the dry season to breed. In Arctic, the breeding is timed to coincide with the melting of snow and ice.
The question is how do animals know how to predict the seasons in advance? Is it the temperature fluctuations? It cannot be, because, sometimes we have the "so called Indian Summer" in fall; but the birds do fine. It turns out that the most important factor is the day light; or more specifically the day/night cycle. Animals and plants sense the shortening of the days in the fall and perceive the arrival of winter. In spring, the lengthening of the day signifies the arrival of spring and summer. Most of the expert horticulturists know about this. They manipulate the "day light hours" (or photoperiod) to coax the poinsettia to bloom in time for the Christmas season, daylilies to bloom for the Easter (although Easter can be in March or April), etc.
It turns out that human beings are also influenced by the light. Light determines our sleep/wake cycle. In most animals and humans, the desire to sleep is brought on by secretion of a hormone called melatonin. Melatonin is produced in a tiny gland known as the pineal gland. In the evening the pineal gland reacts to the diminishing levels of daylight and starts to produce melatonin, which is then released into the blood and flows through the body making us drowsy. Its secretion peaks in the middle of the night during our heaviest hours of sleep. In the morning, bright light shining through the eye reaches the pineal gland which reacts by switching off the production of melatonin, thus removing the desire to sleep.
The pineal gland is linked up to the rest of the hormonal system. Consequently melatonin production also influences the functioning of other parts of the body. During darkness and sleep, melatonin modifies the secretion of hormones from organs such as the pituitary, the master gland of the hormonal system. The pituitary in turn regulates the secretion of hormones controlling growth, milk production, egg and sperm production. It also regulates the action of the thyroid gland, which is concerned with metabolism, and the adrenal glands, which control excretion of the body's waste. It is obvious then that fluctuations in light and darkness according to the seasons of the year will influence rhythms of growth, reproduction and activity in animals and indeed humans.
Statistics show that despite living and working in "closed structures", our bodies still respond to the external environment and to its seasonal variability in duration and intensity. Scientist have found that growth rates in children are affected by the seasons. For example, surveys carried out in Germany, Sweden and Scotland show that height and weight increase is more predominant in the spring and early summer. In many countries the rate of conception peaks in the summer when the hours of daylight are longest. In numerous trials the seasons have been seen to influence the timing and duration of sleep, pain threshold, alertness, eating habits, mood, the onset of menstruation in women and sexual activity.

Biological Clocks and The Relationship to Health
We have shown that light levels influences the life in animals and humans immensely. Scientists have performed experiments to determine how animals will react if they are deprived of light. Of particular interest was to determine, whether they can perceive the seasons in the absence of light. These studies have shown that, the animals perceived the arrival of seasons without the aid of the light. This result led them to the conclusions that the animals, and humans too, possess a biological clock in their body that can keep the approximate time in the absence of the external stimuli such as sunlight.
The interesting thing they noticed was that, this biological clock was, at best, approximate. It was not meant to keep time over a longer period of time. (This can be illustrated with the example of our spare tire in cars. Most of new cars come with a spare tire which is smaller in size. It is meant to be used, in case their tire has to puncture, to go to the nearest service station to get the main one fixed. Because the spare tire is smaller, it cannot be used to drive for extended period of time.) For example, the body clock sensed the day more than 24 hours. (The cycle was anywhere from 24 to 48 hours in the absence of light.) What we do is to use the natural daylight to "fine-tune" our body clock (or to apply a correction), so that the body clock is in synch with the external environment. The result of going for an extended period of time without having our body clocks "reset" with natural light is that we get sick with problems such as hormonal imbalances, sleep disorders, and mood disturbances.
Just as animals rely on signals from the sun to keep their body clocks exact and to synchronize their activities, so humans need sufficient daylight to synchronize their circadian and circannual rhythms.

It has been suggested that a number of illnesses which result from hormonal imbalances - sleep, appetite, mood and reproductive disorders - could be linked to a disruption of circadian rhythms and ultimately to a lack of sufficient sunlight. SAD is an example of disturbed sleep patterns, appetite and weight disorders and depression, all of which manifest in a yearly and daily cycle: the symptoms peak at the height of winter and are at their worst in the evening. Giving SAD patients artificial daylight (light therapy) has proved successful in correcting these disorders, which suggests that SAD is directly associated with a lack of sufficient light.
There are other diseases that are influenced by the circadian rhythm disturbances. Classical depression has a daily rhythm. It worsens in the morning and improves in the evening. The result of this swing is the appearance of mood swings, along with insomnia or disturbed sleep patterns. Today, classical depression is often treated with drugs which exert an influence on circadian rhythms. Research is being carried out to determine the effectiveness of treating it with light therapy. Menstrual disturbances in women, such as irregular menstrual cycles or premenstrual syndrome are further examples of disturbances in the body's biological clocks. Again research is looking at the possibility of treatment with light therapy

Brain, Hormones, Biological Cycles and Clocks
In order to understand the mechanism of Seasonal Affective disorder and the effect of light on our mind, it is necessary to get an understanding of how our body and brain work. We will introduce some important terms in this section to augment our understanding.
Our brain manages a number of complicated body processes, breathing, digestion, circulation, growth, reproduction, and repair. These brain utilizes two separated systems to control these processes, the nervous system and the endocrine system.
The nervous system is the fastest out of the two. Two send a message fast, the brain uses the nervous system. The messages are generally brief (such as a few thousandths of a second). The nervous system employs electrical impulses that travel through nerve cells as fast as 650 feet (200 meters) per second.
The endocrine system sends most messages slowly. It uses hormones to produce more long lasting effects. Hormonal messages travel through the blood stream. It may take several hours or days to reach the destination or to effect a change. Endocrine system is a collection of ductless glands throughout the body that secrete hormones directly into the blood stream. These glands include the pituitary, thyroid, thymus, adrenals, pancreas, ovaries or testes, and many others. The function of these glands are to control the internal environment of the entire body.
The difference between nervous system and endocrine system can be illustrated as follows. Let us say we need to send an article from the United States to Asia. The fastest way to send it is by air mail or express mail. It will take a few days. Since it is expensive, we will only utilize the medium for small things such as a letter. The other way to send is by surface mail (by ship). This takes a few months to get there; but is relatively cheap compared to air mail. Normally, big, bulky items are transported by this means. In this analogy, air mail is like the nervous system and the surface mail is like the endocrine system. Depending on the amount of material to send and the urgency of the message, the brain chooses either one of these systems.
Hypothalamus
Hypothalamus is known as the brain behind the endocrine system. The main vehicle used by hypothalamus is the pituitary (a pea sized gland that sits under the hypothalamus) to control other glands. The hypothalamus weighs a fraction of an ounce. It is about the size of the tip of our thumb.
For example, when hypothalamus determines that the level of thyroid hormone in the blood need to be increased, it releases a hormone to the pituitary gland instructing it to convey the message to the thyroid gland. The pituitary immediately sends a thyroid stimulating hormone to the thyroid instructing it to release more thyroid. When thyroid receives this message, it will start releasing the thyroid hormone called thyroxin. When this happens, the metabolic rates are speeded up. In the same fashion, hypothalamus controls the other endocrine systems, thus controlling such things as the sugar level in the blood, the body temperature, etc.
Pineal Gland
Pineal Gland is a tiny pine-cone shaped (the name is from the resemblance of the shape of the organ to the pine cone) organ located at the back of the brain, just above the brain stem.
Many scientists believe that pineal gland is the "aging clock" for the body. It appears to act as the body's timekeeper by keeping the body in sync with the most constant environmental cue we have: the light-dark cycle.
It is the pineal's job to announce to the rest of the body that it is dawn or dusk, time for the body to be awake and alert, or time to prepare for bed and a rejuvenating sleep. This crucial signal sets complex processes into motion, a cycle that is designed to remain relatively regular and balanced. The circadian rhythm (see below for an explanation) lies at the heart of the state of internal balance and harmony we know of as health. When it becomes disrupted over a long period of time, there may be serious physical and psychological consequences.
At the same time, the pineal gland also appears to act as the body's pacemaker, a kind of "activities director" for the human life cycle. Scientists believe that the pineal gland, through its major product, melatonin, triggers the start of puberty and regulates reproductive life. When the pineal gland stops giving out its melatonin-directed signals, we grow old because our bodies are no longer able to operate with efficiency or with internal synchronicity.
Melatonin
Melatonin is produced by the pineal gland. Scientists believe that the pineal gland and melatonin are the body's primary timekeepers-its clock and calendar-imparting information about the time of day, season of the year, and phase of life to the brain and throughout the body. Melatonin is believed to influence the internal processes so that all of the body's systems work together, in coordination. Should this internal structure become disorganized in any way, the body becomes more susceptible to disease.
Melatonin is produced almost exclusively at night or in a light-free environment. (In fact, it is nicknamed "the chemical expression of darkness" by scientists because of its nocturnal habits.) Blood levels of melatonin are up to ten times greater at night than during the day. This high concentration of nocturnal melatonin led scientists to conclude that the production of this hormone signals to the rest of the body that it is time to sleep. Indeed, melatonin supplements have been used for decades to treat sleep-related problems, such as insomnia, sleep apnea, and jet lag.
In the morning, when we perceive that it is light, melatonin secretion ceases, which stimulates the production of other hormones and hence other body activities to begin. This orderly daily rhythm is of prime importance to our physical condition, intellectual capabilities, and emotional health.
Animals change their behaviors such as reproduction, hibernation, and migration based on the season. It is believed that animals perceive the change of seasons by the patterns of light and dark. The mechanism used to implement this behavior is by the secretion of melatonin. When daylight hours grow shorter during the autumn months, melatonin production in animals automatically increases, helping to make the almost constant sleep of hibernation possible. When daylight hours increase during the spring, the pineal gland secretes less melatonin, triggering a new pattern of physical activity.
The ways in which these seasonal patterns affect human behavior is under intense investigation. Some researchers believe that seasonal melatonin levels may help to explain Seasonal Affective Disorder.
Chronobiology is a new science that is concerned with identifying our cycles and internal clocks and seeing how they interact. Such natural rhythms as temperature fluctuations, weather systems, patterns of light and dark are studied to explore how it affects the life cycle of men and women.
Melatonin and Serotonin
Melatonin affects the production and subsequent action of several other hormone in the body. It works in sync with serotonin, a powerful neurotransmitter from which it is derived. Serotonin is involved in several central physiological processes, including pain perception, temperature and blood-pressure regulation, and several neuropsychological functions such as appetite, memory, and mood. Like melatonin, serotonin levels influence a myriad of endocrine activities, including those performed by the hypothalamus and pituitary gland.
Generally speaking, melatonin and serotonin are not active in the body at the same time. As mentioned earlier, melatonin is active at night, serotonin is active in the daytime. Although both tend to moderate endocrine functions, serotonin may also have a negative effect on the cardiovascular system if its levels are too high in the bloodstream. It has been known to cause blood clotting and narrowing of the blood vessels, among other problems. And, unlike melatonin, serotonin levels in the body do not decrease as we age, but instead increase in relation to other hormones and neurotransmitters. Scientists who specialize in the study of elderly and the aging process believe that this age-related imbalance between serotonin and melatonin may play as important a role in the aging process as the lack of melatonin itself, particularly in relation to heart disease. Without melatonin to act as a free-radical scavenger during the night, more damage may occur to blood vessels, thus stimulating the release of more serotonin.
Research has also shown that in very depressed people, there is a shortage of serotonin, along with dopamine and norepinephrine, three of the neurotransmitters used by the brain. So, the serotonin and melatonin link along with their dependence on the body clock may explain the depression experienced by the people suffering from SAD.

Professor Mester of Budapest University conducted experiments to determine the function of light in the cells of animals and humans. He found that the monochromatic light promotes the DNA to use the lipoprotein in the area enabling the the cell to function better as well as to produce collagen and elastin.
In a study reported in the American Geriatrics Society, researchers wanted to find out "the effects of low-power light therapy on pain and disability in elderly patients with degenerative osteoarthritis of the knee." They have divided the patients into three groups. One group was treated with red light, one was treated with infrared light and the third group got no light therapy. Prior to the light therapy, the pain and disability was statistically similar among the three control groups. They found that pain reduction in the red and infrared groups after the treatment was more than 50%. Significant functional improvement was observed in the red and infrared-treated groups, but not in the placebo group. The experiment showed that low-power light therapy is effective in relieving pain and disability in degenerative osteoarthritis of the knee.
Research conducted in Soviet Union and biological research done in the United States suggest that all living things may conduct light. Light has a great impact on synchronizing our circadian rhythms.
In fact, researchers have determined several benefits from regular, moderate exposure to sunlight-or to sun-like artificial lights. Such exposure can help relieve winter blues and treat other forms of depression; minimize jet lag; shorten abnormally long menstrual cycles and treat psoriasis, eating disorders and some forms of insomnia. It can possibly even help relieve some symptoms of lupus-a serious disease involving the immune system.

Circadian Rhythm
From the Latin circa (about) dies (a day), the circadian rhythm is the twenty-four-hour cycle of light/dark, wakefulness/sleep to which most human physiologic processes are set. At regular intervals each day, the body tends to become hungry, tired, active, listless, energized. Body temperature, heart-beat, blood pressure, hormone levels, and urine flow rise and fall in this relatively predictable, rhythmic pattern - a pattern initiated and governed by exposure to sunlight and darkness.
Experiments where humans were placed in isolation chambers, cut off from all potential environmental cues, have shown that, in the absence of natural daylight, rhythms are still maintained. But in the absence of the day light, the rhythms tend to deviate from 24 hours. For instance, the rhythms was found to expand to 24-30 hours, thus disrupting the biological processes over a long period of time.
The fact that animals and humans can continue to function according to daily and annual rhythms in the absence of external environmental stimuli means that animals and humans possess some kind of biological clock, which act as a backup mechanism in case it cannot get the proper stimuli from the natural events such as sunshine.
This behavior can be illustrated by our clocks. Let us say, our clock is running slow. Over a period of time, the clock may lag the actual time because of this defect. Usually, we will reset the clock when it gets far out of sync by other external stimuli like a radio or phone time. Now, if we do not have access to this external synchronizing signal, the clock can get far out of line with the reality. Our body clocks functions the same way. The biological clock can keep the time; but in the absence of correction from the day/light cycle provided by the sun, the biological clock tend go out of sync affecting our physical and mental health. A similar thing happens when we travel across time zones; we tend to experience what is known as "jet lag".
However, in the absence of natural light our body clocks may lose or gain a little time. This in turn could lead to the desynchronization of different rhythms. For example, in the absence of sufficient environmental light the sleep-wake and associated rest-activity rhythms may lengthen to a cycle of between 30 and 48 hours, while the temperature rhythm may remain at a period of, say, 25 hours. Such desynchronization of the body's intricate rhythms is suspected to trigger problems: hormonal imbalances, sleep disorders and mood disturbances.
Circannual Rhythm
Circannual rhythm is the annual or yearly cycle used by all living things.
Circaseptan Rhythm
Circaseptan rhythm is a seven-day cycle in which the biological processes of life, including disease symptoms and development, resolve. Many physicians believe that transplant patients tend to have more rejection episodes seven, fourteen, twenty-one, and twenty-eight days after surgery. They further believe that medications administered to the patients at particular times may be more effective than at other times. These are all related to the circaseptan rhythm.
How does the brain know when it is light or dark?
Deep within the brain, inside the hypothalamus, lie two clusters of cells (i.e., neurons) called the suprachiasmatic nuclei (SCN). Each of these SCN is composed of more than 8,000 neurons. The SCN act as the body's circadian pacemaker. In mammals, the SCN appear to get their information from photoreceptors in the retina, which transmit signals about light and dark through the optic nerves to the hypothalamus. Once these messages enter the SCN, a series of physiological reactions takes place.
What happens after the light/dark signal reaches the SCN?
We are not sure. The pathway from the retina through the optic nerves to the SCN extends further to reach the pineal gland, which lies adjacent to the hypothalamus above the brain stem. Stimulated by the message it receives from the SCN, the pineal gland either secretes its main hormone, melatonin, or inhibits melatonin's release, which may result in the production of serotonin as was explained before.

Light Therapy for Seasonal Affective Disorders
One of the most important applications of light therapy is in the treatment of Seasonal Affective Disorders (SAD). There is a large body of scientific evidence that points to the efficacy of light therapy for the treatment of SAD. What is not quite understood, yet, is how light treatment works.
We have shown that our daily rhythms are affected by the availability of the natural sun light. Many of us work in artificially lit buildings and does not get enough light. Most artificial lighting cannot replace the natural light. The reason for this is that the type of indoor lighting we use is not of sufficient intensity to affect the hormonal mechanisms which control our bodily rhythms. Intensity of light is measured in a unit called lux. One lumen means the light received by the receptor at an intensity of one lumen per square meter. Thus the intensity of light at any point is determined not only by the strength of the illumination source but also by how far it is from the source. The electric light used in most homes and workplaces rarely exceeds 500 lux. A sunny afternoon could be as much as 100,000 lux, and even the cloudiest day is rarely below 10,000 lux. Researchers have discovered that light of at least 2,500 lux is necessary to suppress melatonin production in humans. Most of the bright light therapy uses 5000 lux light (10,000 lux preferred.) The artificial light we use indoors is not of sufficient intensity to suppress melatonin and to correct the circadian rhythm. Night-shift workers, and people who live in Arctic climates, are usually exposed to light levels of only 50 lux. Light specialists believe this "mal-illumination" may be at the heart of many common disorders, including fatigue, depression, skin damage, suppressed immune function, and, of course, sleep problems.
Light therapy for Seasonal Affective Disorders and circadian-rhythm disorders involves sending visible light through the eyes so that it reaches, and triggers, the pineal gland.
There are several different forms of light therapy in use today; the oldest is sunlight itself. The sun is the ultimate source of full-spectrum light, which means it contains all possible wavelengths of light, from infrared to ultraviolet. Generally speaking light therapy involves the use of equipment that sheds either full spectrum or bright white light.
In most cases, the purpose of light therapy is to increase the amount of light to which we would otherwise be exposed. Bright light therapy consists of looking at special broad spectrum bright lights from one-half to three hours a day, generally in the early morning hours. One should not stare directly into the lights because of possible eye damage.
A substantial amount of light is needed, which means the distance from the lights to your eyes needs to be monitored---close enough to give you the best amount of light, but distant enough so you don't hurt your eyes.
By the mid- 1980s, bright-light therapy (phototherapy) had become the treatment of choice for SAD. But many people found it difficult to allocate the four hours everyday for the light therapy. Additional studies were conducted by the researchers to determine an optimum light therapy. It was found that similar benefits can be obtained from a morning only therapy, effectively slashing the time by half. Later, by increasing the brightness or the intensity of the lights used, the therapy time was cut down further.
A few years later, it was cut further by brightening the lights. For example, with 10,000-lux light, it only required 30 minutes of exposure per day to get effective cure from SAD.
SAD symptoms typically begin to lift about a week after the start of phototherapy. But they return shortly after discontinuing the treatment. As a result, authorities urge people with SAD to sit under bright light daily from October through April.

Guided Imagery or Visualization

Introduction

Advocates of imagery contend that the imagination is a potent healer that has long been overlooked by practitioners of Western medicine. Imagery can relieve pain, speed healing and help the body subdue hundreds of ailments, including depression, impotence, allergies and asthma.

The power of the mind to influence the body is quite remarkable. Although it isn't always curative, imagery can be helpful in 90 percent of the problems that people bring to the attention of their primary care physicians.
Images and Other Senses Are the Means Used by the Brain to Communicate with Our Other Organs

Imagery is the most fundamental language we have. Everything you do, the mind processes through images. When we recall events from our past or childhood, we think of pictures, images, sounds, pain, etc. It is hardly ever be through words.
Images aren't necessarily limited to visual but can be sounds, tastes, smells or a combination of sensations. A certain smell, for example, may invoke either pleasant or bad memories in you. Similarly, going to a place where you had a bad accident may instantly invoke visions of the accident and initiate flight or fight response.

Think, for example, of holding a fresh, juicy lemon in your hand. Perhaps you can feel its texture or see the vividness of its yellow skin. As you slice it open, you see the juice squirt out of it. The lemon's tart aroma is overwhelming. Finally, you stick it in your mouth, suck on it and taste the sour flavor as the juices roll over your tongue.

More than likely, your body reacted in some way to that image. For example, you may have begun to salivate.

Imagery is the language that the mind uses to communicate with the body. You can't really talk to a wart and say 'Hey, go away,' because that's not the language that the brain uses to communicate with the body. You need to imagine that wart and see it shrinking. Imagery is the biological connection between the mind and body. As we will see, this is extremely useful in mind body healing.

Imagery Can Involve Negative Visualizations Too

Unfortunately, many of the images popping into our heads do more harm than good. In fact, the most common type of imagery is worry. Because when we worry, what we worry about exists only in our imaginations.

It is estimated that an average person has 10,000 thoughts or images flashing through his mind each day. At least half of those thoughts are negative, such as anxiety of meeting a quota, a coming speech, job related anxiety, etc. Unharnessed, a steady dose of worry and other negative images can alter your physiology and make you more susceptible to a variety of ailments, ranging from acne to arthritis, headaches to heart disease, ulcers to urinary tract infections.
Your thoughts have a direct influence on the way you feel and behave. If you tend to dwell on sad or negative thoughts, you most likely are not a very happy person. Likewise, if you think that your job is enough to give you a headache, you probably will come home with throbbing temples each day. This is just another clear example of the power the mind exerts over the body.

But if you can learn to direct and control the images in your head, you can help your body heal itself. Our imagination is like a spirited, powerful horse. If it's untamed, it can be dangerous and run you over. But if you learn to use your imagination in a way that is purposeful and directed, it can be a tremendously powerful vehicle to get you where you want to go, including to better health.

Your imagination can be a powerful tool to help you combat stress, tension, and anxiety. You can use visualization to harness the energy of your imagination, and it does not take long-probably just a few weeks-to master the technique. Try to visualize two or three times a day. Most people find it easiest to do in bed in the morning and at night before falling asleep, though with practice you'll be able to visualize whenever and wherever the need arises.
Imagery Had Been In Use in Ancient Civilizations

Imagery has been considered a healing tool in virtually all of the world's cultures and is an integral part of many religions. Navajo Indians, for example, practice an elaborate form of imagery that encourages a person to "see" himself as healthy. Ancient Egyptians and Greeks, including Aristotle and Hippocrates believed that images release spirits in the brain that arouse the heart and other parts of the body. They also thought that a strong image of a disease is enough to cause its symptoms.

Visualization and Imagery Has Applications in Sports, Leadership Training, Possibility Thinking and Others

Affirmations and visualizations are used by athletes everyday. It has been suggested by experts such as Dale Carnegie, Robert Schuller and Steven Covey to elicit peak performance in induviduals. Athletes use visualization to enhance their performance, sometimes without realizing it. A golfer may form a mental map of the fairway, imagining precisely where he will place the ball on each shot; a high jumper may visualize every split second of his approach to and leap over the bar; a baseball pitcher may run a mental film of the ball from the time it leaves his hand until it lands in the catcher's glove.

Steven Covey, in his runaway best seller, "Seven Habits of the Most Effective People, suggested that we can use our right brain power of visualization to write an affirmation that will help us become more congruent with our deeper values in our daily life.

According to Covey, a good affirmation has five basic ingredients:
It's personal,
It's positive,
It's present tense,
It's visual, and
It's emotional.

Using these principles an affirmation may look like the following: "It is deeply satisfying (emotional) that I (personal) respond (present tense) with wisdom, love, firmness, and self-control (positive) when my children misbehave."
Covey then suggest that you visualize with this affirmation for a few minutes each day.
"I can spend a few minutes each day and totally relax my mind and body. I can think about situations in which my children might misbehave. I can visualize them in rich detail. I can feel the texture of the chair I might be sitting on, the floor under my feet, the sweater I'm wearing. I can see the dress my daughter has on, the expression on her face. The more clearly and vividly I can imagine the detail, the more deeply I will experience it, the less I will see it as a spectator.
Then I can see her do something very specific which normally makes my heart pound and my temper start to flare. But instead of seeing my normal response, I can see myself handle the situation with all the love, the power, the self-control I have captured in my affirmation. I can write the program, write the script, in harmony with my values, with my personal mission statement.

And if I do this, day after day my behavior will change. Instead of living out of the scripts given to me by my own parents or by society or by genetics or my environment, I will be living out of the script I have written from my own self-selected value system."
Imagery is very powerful and crosses many disciplines. For example, good leaders are visionaries. They can "visualize" potentials and possibilities. They will plan every detail meticulously in their mind before executing. When they do, usually, it will be done flawlessly, because, most of the glitches would have been worked out during the visualization phase.
Dr. Charles Garfield has done extensive research on peak performers, both in athletics and in business. He became fascinated with peak performance in his work with the NASA program, watching the astronauts rehearse everything on earth, again and again in a simulated environment before they went to space. He decided to study the characteristics of peak performers.

One of the main things his research showed was that almost all of the world-class athletes and other peak performers are visualizers. They see it; they feel it; they experience it before they actually do it. They begin with the end in mind.

You can do it in every area of your life. Before a performance, a sales presentation, a difficult confrontation, or the daily challenge of meeting a goal, see it clearly, vividly, relentlessly, over and over again. Create an internal "comfort zone." Then, when you get into the situation, it isn't foreign. It doesn't scare you.

How Effective Is Imagery? Clinical Studies on the Effectiveness of Imagery
Imagery had been found to be very effective for the treatment of stress. Imagery is at the center of relaxation techniques designed to release brain chemicals that act as your body's natural brain tranquilizers, lowering blood pressure, heart rate, and anxiety levels. By and large, researchers find that these techniques work. Because imagery relaxes the body, doctors specializing in imagery often recommend it for stress-related conditions such as headaches, chronic pain in the neck and back, high blood pressure, spastic colon, and cramping from premenstrual syndrome.

Researchers at Ohio State University in Columbus, Ohio found that people with cancer who used imagery while receiving chemotherapy felt more relaxed, better prepared for their treatment and more positive about care than those who didn't use the technique.
Several studies suggest that imagery can also boost your immunity. Danish researchers found increased natural killer cell activity among ten college students who imagined that their immune systems were becoming very effective. Natural killer cells are an important part of the immune system because they can recognize and destroy virus-infected cells, tumor cells and other invaders.
In another small study, researchers at Pennsylvania State University in University Park, Pa and Case Western Reserve University School of Medicine in Cleveland, Ohio found that seven people who suffered from recurrent canker sores in their mouths significantly reduced the frequency of their outbreaks after they began visualizing that the sores were bathed in a soothing coating of white blood cells.

Imagery can also help alter menstrual cycles and relieve symptoms of premenstrual syndrome. In a preliminary study, researchers at Massachusetts General Hospital in Boston found that 12 of 15 women, ages 21 to 40, who used imagery for three months lengthened their monthly menstrual cycles by an average of nearly four days and slashed their perceived levels of premenstrual distress in half. They also reported fewer mood swings.
At the University of South Florida in Tampa, researchers asked 19 men and women, ages 56 to 75, who had chronic bronchitis and emphysema to rate their levels of anxiety, depression, fatigue and discomfort before and after they began using imagery. The researchers concluded that imagery significantly improved the overall quality of these people's lives.
A study at Yale demonstrated that patients suffering from severe depression were helped by imagining scenes in which they were praised by people they admired- a clear boost to their self-esteem.
Visualization and other relaxation methods may produce significant benefits, often by helping to ease pain and lift depression. Research is continuing to determine whether even more spectacular results can be achieved.
A controlled study of fifty-five women examined the effects of imagery and relaxation on breast milk production in mothers of infants in a neonatal intensive care unit. They received a twenty-minute audiotape of progressive relaxation followed by guided imagery of pleasant surroundings, milk flowing in the breasts, and the baby's warm skin against theirs. They produced more than twice as much milk as compared to those receiving only routine care.
In another study, a group of metastatic cancer patients using daily imagery for a year achieved significant improvements in NK cell activity and several other measures of immune functioning.
At Michigan State University, researchers found that students could use guided imagery to improve the functioning of certain white cells called neutrophils, important immune cells in defense against bacterial and fungal infection. They could also decrease, but not increase, white cell counts. At one point in the study, a form of imagery intended to increase neutrophil count unexpectedly caused a drop instead. Subsequently, students were taught imagery explicitly intended to keep the neutrophil count steady, while increasing their effectiveness. Both of these goals were achieved.
Other studies have shown that imagery can lower blood pressure, slow heart rate and help treat insomnia, obesity and phobias.
Two cases are quoted below from literature on the effectiveness of imagery.
A Walk on the Beach
Heidi, thirty-five, was scheduled for a round of chemotherapy for breast cancer. The treatment was to take place on Friday and she and her husband had tickets to fly to Hawaii on Saturday for a week's vacation.
As is routine, she was called into the treatment center for a blood check on the Monday before to make sure her white cell count had recovered enough from the previous treatment to allow her to qualify for the next one. To her shock, she was told that her white count was only about half what it should be and she would probably have to forego her vacation.
For four days she practiced imagery intensively several times a day, concentrating on raising her white count. She used images of the bone marrow releasing a steady, strong flow of white cells into her bloodstream and spreading throughout her body. She also imagined directing her breath into the bone marrow and thereby nourishing the stem cells (that produce the white cells) so that they could grow and release more white cells.
On that Friday, she went in for another blood test. Her white count had more than doubled. She was able to have the treatment and the next day was able to walk on the beach with her husband.
The Vital Fluid
Carol Anne was scheduled to undergo a complicated abdominal surgery to remove a cancerous tumor. Her surgeon told her that patients undergoing this procedure typically lose ten to eleven units of blood.
For several days prior to the surgery, Carol Anne practiced a form of imagery in which she pictured her body going through the surgery without losing any blood, the tissues knitting back together smoothly, no complications, and a speedy recovery. She also imagined the look on the surgeon's face when he realized that no blood had been lost.
The day after the surgery, the surgeon came into her room and congratulated her on how well she had come through the ordeal. To his amazement, she had required only one unit of blood. When she told him of her preparations, he smiled and walked out shaking his head.
Studies On The Effectiveness of Imagery Is Continuing
Office of Alternative Medicine, National Institutes of Health, are funding the following investigations involving imagery:
James Halper of Lenox Hill Hospital in New York City is conducting a controlled study of the benefits of guided imagery for patients with asthma.
Mary Jasnoski of George Washington University, Washington, D.C., is examining the effects of imagery on the immune system, with potential implications for use in cancer and AIDS.
Blair Justice of the University of Texas Health Sciences Center in Houston was funded to conduct a controlled study examining the effects of a group imagery/ relaxation process on immune function and quality of life in breast cancer patients.
Learning the Basics of Imagery
Virtually everyone can successfully use imagery. It's a question of patience and persistence. It's just like learning to play a music instrument or learning to fly an airplane. You put in the time, you put in the discipline, you will be able to do it. It is the same with imagery. Practice, practice and practice. You will be able to do it.
How much time it will take before you begin to see results depends on the severity of your ailment, the vividness of your imagery and your own determination. A person who has a sprained ankle, for example, may get pain relief in just one five-minute imagery session, while it may take weeks for a person who has severe burns to notice any significant pain reduction. For almost any chronic ailment, it's going to take a lot more time for imagery to work.
Most proponents suggest practicing your imagery for 15 to 20 minutes a day initially to ensure that you're learning to do it properly. But as you become more skilled and comfortable with the technique, you'll be able to do it for just a few minutes at a time as needed throughout the day.
The most effective images are the ones that have some meaning to you. When battling tumors, people might imagine that their healthy cells are plump, juicy berries, while their cancerous cells are dried, shriveled pieces of fruit. They might picture their immune system as birds that fly in and pick up and carry away the raisin-like cancer cells, while the rest of the cells flourish. Another common image is that the immune system cells are like silver bullets coming in and annihilating the tumor cells.
Other experts recommend actually personifying your condition and "reasoning" with it. This way you also have a chance to learn from your condition. If you're plagued by headaches, for example, you might imagine your headache as a gremlin tightening a vice across your temples. Ask the gremlin why he's there and what you can do to make him loosen his grip. He might "tell" you that you have had too little sleep, too much junk food, or not enough rest and time away from work. Take his advice, and there is a good chance your headaches will subside, experts say.
Step By Step Imagery
Studies indicate that imagery works best when it is used in conjunction with a relaxation technique. When your physical body is relaxed, you don't need to be in such conscious control of your mind, and you can give it the freedom to daydream. Meditation, progressive relaxation or yoga is the most common relaxation techniques used with imagery.
Loosen your clothing, take off your shoes, and sit comfortably in a chair. You can also use one of the yoga or meditation postures. Dim the lights, if you prefer. Close your eyes. Take in a few deep breaths. Picture yourself descending an imaginary staircase. With each step, notice that you feel more and more relaxed.
When you feel relaxed, imagine a favorite scene. It could be a beach, a mountain Slope or a particularly enjoyable moment with friends or family. Try to go into this scene each time you practice your imagery. If you can create a special, safe place where nothing can hurt you and you feel secure, it will make you more receptive to other images.
Once you feel comfortable in your favorite scene, gradually direct your mind toward the ailment you're concerned about. Use one of the images
Suggested by experts or allow your mind to create one of its own. Let the image become more vivid and in focus. Don't worry if it seems to fade in and out.
If several images come to mind, choose one and stick with it for that session.
On the other hand, if no images come to mind, try focusing on a different sensation. For instance, imagine hearing fish frying in a skillet or smelling wildflowers in a Meadow. If all else fails, think about how you feel at the moment. Angry? Frustrated? What color is that anger? What image is evoked? Use these feelings to forge images.
Each time you do this, imagine that your ailment is completely cured at the end of the session.
At the end of your session, take a few more deep breaths and picture yourself re-climbing the imaginary staircase and gradually becoming aware of your surroundings. Open your eyes, stretch, smile and go on with your day.
Imagery Techniques
Several different types of imagery are used depending on the application.
Most visualization techniques begin with relaxation, followed by summoning up a mental image. In one simple exercise known as painting, you close your eyes, cover them with your palms, and concentrate on the color black. Try to make the color fill your whole visual field, screening out any distracting images. To reduce stress, try concentrating first on a color you associate with tension, and then mentally replace it with one that you find soothing; for example the color red changing to blue. Or you may find it more relaxing to picture a peaceful natural scene, such as the unruffled surface of a pond, gently rolling hills, a serene waterfall, evening in a beach watching the sun set, etc.
In a technique called guided imagery, participants visualize a goal they want to achieve, then imagine themselves going through the process of achieving it. Severely ill patients, for example, are urged to picture their internal organs and imagine them free of disease, or to picture tumors shrinking, or invading microorganisms succumbing to aggressive immune cells.
We will look at the important ones here.
Guided Waking Imagery.
In this technique, devised by the psychoanalyst Leuner, the patient it taught to visualize a standard series of scenes such as a meadow, a mountain, a house, and a swamp. Later, the patient's imaginings are examined for sources of conflict, irrational beliefs, and interpersonal problems.
Autogenic Abreactions.
Here the patient is asked to assume an attitude of passive acceptance toward his mental experiences. In this condition, the patient is to verbalize, without restriction, all the thoughts, feelings, and sensations that occur to him. Strong affect, often with marked emotional and facial involvement is likely to emerge. The session continues until the effective discharge has run its course.
Covert Sensitization.
This technique is based on the reinforcement paradigm. It postulates that imagery processes can be modified according to the same principles that govern the modification of overt, visible behavior. In covert sensitization, the patient first imagines engaging in some behavior he wishes to change, say, an addiction. This is quickly followed by the imagining of a highly unpleasant event. Thus, the addictive behavior becomes paired with a highly aversive event and therefore is less likely to occur in the future.
Covert Behavior Rehearsal.
In this method, the individual systematically visualizes the desired correct coping behavior. This technique has seen much use in sports.
See Also:
The Truth About Affirmations Affirmations are a way of tricking the subconscious into giving us what we want. This kind of mental trickery keeps many people stuck in the very states they are trying to escape. If it is true that what we resist persists, then affirmations can perpetuate the very things we are trying to eliminate.
The Strangest Secret Your belief system, like your computer, doesn't judge or even question what you input; it merely accepts your thoughts as the truth, the whole truth and nothing but the truth. Think thoughts of defeat or failure and you're bound to feel discouraged. Continuous thoughts of worry, anxiety and fear are unhealthy and often manifest in the body as stress, panic attacks and depression.

Hydrotherapy

What Is It?

Hydrotherapy is the use of water in the treatment of disease. Hydrothermal therapy additionally uses its temperature effects, as in hot baths, saunas, wraps, etc.

Historical Perspective

Hydro- and hydrothermal therapy are traditional methods of treatment that have been used for the treatment of disease and injury by many cultures, including those of ancient Rome, China, and Japan. Water therapy has been around for centuries. The ancient Greeks took therapeutic baths. Water is an important ingredient in the traditional Chinese and Native American healing systems.

A Bavarian monk, Father Sebastian Kneipp helped re-popularize the therapeutic use of water in the 19th century. There are now many dozens of methods of applying hydrotherapy, including baths, saunas, douches, wraps, and packs.

How it works

The recuperative and healing properties of hydrotherapy are based on its mechanical and/or thermal effects. It exploits the body's reaction to hot and cold stimuli, to the protracted application of heat, to pressure exerted by the water and to the sensation it gives. The nerves carry impulses felt at the skin deeper into the body, where they are instrumental in stimulating the immune system, influencing the production of stress hormones, invigorating the circulation and digestion, encouraging blood flow, and lessening pain sensitivity.

Generally, heat quiets and soothes the body, slowing down the activity of internal organs. Cold, in contrast, stimulates and invigorates, increasing internal activity. If you are experiencing tense muscles and anxiety from your stress, a hot shower or bath is in order. If you are feeling tired and stressed out, you might want to try taking a warm shower or bath followed by a short, invigorating cold shower to help stimulate your body and mind.

When you submerge yourself in a bath, a pool, or a whirlpool, you experience a kind of weightlessness. Your body is relieved from the constant pull of gravity. Water also has a hydrostatic effect. It has a massage-like feeling as the water gently kneads your body. Water, in motion, stimulates touch receptors on the skin, boosting blood circulation and releasing tight muscles.

Indications

Hydrotherapy and hydrothermal therapy are chiefly used to tone up the body, to stimulate digestion, the circulation, and the immune system, and to bring relief from pain. Description of indications are given under individual method used.

Water seems to have special powers in getting rid of stress and rejuvenating our body. It affects the skin and muscles. It calms the lungs, heart, stomach, and endocrine system by stimulating nerve reflexes on the spinal cord.

Proof it works

Various case reports, observational studies, and a number of controlled studies provide some evidence of success in the use of hydrotherapy.

In a study of 40 persons at University of Minnesota, 85% of the participants preferred a whirlpool bath to a still bath. Only whirlpool was effective in reducing the participants' reactivity to stress although both still and whirlpool baths were effective in reducing anxiety.

Risks, Cautions, and Contraindications

Please see under individual techniques for warnings and caution for the use and follow them.

Persons with impaired temperature sensation run the risk of scalding or frostbite at temperature extremes.

When a condition is recurrent or persistent, please consult your physician to determine whether a physical therapy of this type is suitable in your case.

If you have diabetes, avoid hot application to the feet or legs. Also avoid full body heating treatments, such as body wraps.
Avoid cold application if you are diagnosed with Raynaud's disease.
Hot immersion baths and long, hot saunas are not recommended for those with diabetes or multiple sclerosis, women who are pregnant or anyone with abnormally high or low blood pressure.
Don't take cold foot baths if you are prone to bladder or rectal irritation. People suffering from sciatica, pelvic inflammation or rheumatism in the toes or ankles should avoid cold foot baths.
Elderly people and young children may be exhausted by too much heat and should avoid long full-body hot treatments such as immersion baths and saunas.
If you are pregnant or have heart disease, consult a doctor before taking a sauna.
Common techniques

A number of techniques are available under the general heading of hydrotherapy. These include: baths and showers, neutral baths, sitz baths, contrast sitz baths, foot baths, cold mitten friction rub, steam inhalation, hot compresses, cold compresses, alternating hot and cold compresses, heating compresses, body wrap, wet sheet pack, and salt glow.

Cold rubbings

Soak a linen cloth in cold water, wring out and briskly rub the upper and lower trunk, or the entire body. Go to bed until warm and dry. Indications: For invigoration, to tone up the body, to promote blood flow, for use in problems of circulation, or infections of the respiratory system.

Douches

Gentle douches can be carried out with a watering can or hose. The water should not splash, but gently envelop the skin. The water stream should always be directed from the periphery toward the heart. After douching, stroke off excess water, dress, and exercise. There are various types of douche:

Knee douche. The water stream is directed from the right small toe, along the outside of the lower leg to the hollow of the knee, then back along the inside and over the sole of the foot. The process is then repeated for the left leg. Useful for headaches and migraines, low blood pressure, sleeplessness, contusions, and varicose veins. This treatment influences the digestive and reproductive organs and can help ward off vascular damage. Do not use for urinary tract infections, irritable bladder, sciatica, or during menstruation.
Thigh douche. The procedure is as for a knee douche, but includes the upper thigh. It can stimulate blood flow and help improve poor circulation. Useful for the treatment of varicose veins, muscular rheumatism, crural paralysis, coxarthritis. Do not use for urinary tract infection, irritable bladder, sciatica, or during menstruation.
Lower trunk douche. The procedure is as for the thigh douche, but including the lower trunk. Useful for diabetes mellitus, meteorism, enlargement of the liver, enlargement of the gallbladder, stone formation. Do not use for urinary tract infections, irritable bladder, sciatica, or during menstruation.
Arm douche. Direct the water stream from the outside of the right hand to the shoulder, then back on the inside of the arm. Repeat the process for the left arm. Useful for cold hands, nervous disorders, neuralgia and paralysis, rheumatism of the arms, heart problems, vertigo, headaches, catarrh in the nose and throat.
Chest douche. Douche the arms first. Useful for chronic bronchitis and bronchial asthma, angina pectoris. Caution: Moderate the temperature if there is risk of angiospasm.
Upper trunk douche. This involves the upper torso and arms. It can be used to improve blood flow to the lungs, heart, and pleura. Useful for the treatment of bronchitis, bronchial asthma, disease of the larynx and vocal cords, headaches, nervous excitability, varicose veins of the legs, for toning-up, and for stimulating cardiac and respiratory activity. Caution: Do not use if there is blood stasis in the pulmonary circulation.
Back douche. Useful for the treatment of weakened back muscles, back pain, spinal disease, multiple sclerosis, bronchial asthma, nearly all diseases of the lung. Warning: Do not use in debilitated patients or those with neurasthenia.
Neck douche. Useful for headaches, migraines, tenseness in the shoulder and neck, hypersensitivity to changes in the weather, mild depression, tinnitus, vertigo, arthrosis of the hand and finger joints. Warning: Not to be used in persons with high blood pressure, enlargement of the thyroid, or raised intraocular pressure.
Face douche. Proceed from the right temple downward to the chin, upward to the left temple, from right to left over the forehead, and repeatedly from the forehead to the chin, then in circles over the face. This is useful for relieving headaches and migraines, trigeminal neuralgia, toothaches, for relaxing tired eyes. Caution: Keep the eyes closed.
Sauna and Steam Baths

Saunas and steam baths are similar in effect; the decision to take one rather than the other will be guided by personal preference. In a sauna the heat acts more quickly to eliminate toxins through the skin, though some consider the moist air of a steam bath to have a more satisfying effect on the respiratory system. Saunas are deeply relaxing and are a great way to melt away stress.

A sauna is an eliminative procedure; it stimulates blood flow, increases the heart rate, has an immune-modulating effect, promotes hormone production, encourages mucosal secretions in the respiratory system, opens the airways, reduces resistance to respiration, regulates the vegetative system, relaxes, and can improve mental outlook. Children can start to take saunas at two or three years of age.

Indications: For "toning-up," for health promotion, as a way of treating pain caused by pulled back muscles, chronic rheumatoid arthritis, bronchial asthma, unstable hypertension (stages I and 11), severely disturbed peripheral blood circulation.

Warnings: Saunas should not be taken by persons with acute rheumatoid arthritis, acute infection, active tuberculosis, sexually transmitted diseases, acute mental disorder, inflammation of an inner organ or blood vessels, significant vascular changes in the brain or heart, circulatory problems or acute cancer.

Do not spend more than 15 to 20 minutes at a time in a sauna. Wipe your face frequently with a cold cloth to avoid overheating.

Full and partial immersion baths

Various substances can be added to warm and rising temperature baths. See herbal baths below. The following are the different kinds of bath used:

Rising temperature hip bath. This is taken in a tub filled with a hand's breadth of tepid water. Hot water is then gradually added until the level reaches the navel. The final temperature should be 103-104'F. Following this procedure, the patient is wrapped warm and proceeds to bed. It should last 15-30 minutes, not more than three times per week.

Indications: incipient and abating common colds, back pain (sciatica).

Warning: to be used with caution by persons with heart or circulation problems, hemorrhoids, or varicose veins.

Cold foot bath. The feet are placed into a foot bath filled to calf depth with cold water. Stop when a cold stimulus is felt or when the water is no longer perceived as being particularly cold. Stroke off excess water, dress, and walk or run until dry. A special form of this treatment is "walking in water," which involves walking stork-like on a non-slip mat placed under the water.

Indications: Varicose veins, susceptibility to edemas, headaches, low blood pressure, circulatory problems, sleeplessness, proneness to the common cold, sweaty feet, or a contused ankle.

Warning: This type of treatment is best avoided by people who suffer from cold feet, very high blood pressure, an irritable bladder, urinary tract infection, diabetes, or vascular occlusion.

Rising temperature foot bath, warm foot bath. The feet are immersed in a foot bath filled with water at body temperature. Hot water is gradually added to give a final temperature of 103-104'F. In warm foot baths water of this temperature is added straight away. Keep warm afterwards. The procedure should last 10-15 minutes and can be done daily.

Indications: Cold feet, start of a common cold, for relaxation.

Warning: Best avoided by people with varicose veins, lymphostasis, or edema.

Cold arm bath. A basin is filled with cold water until it reaches a depth several inches above the immersed elbow. If the treatment becomes intolerable, stop and repeat as desired.

Indications: Headaches, sleeplessness.

Warning: Best avoided by people with heart or circulatory problems.

Rising temperature arm bath. In principle, this is the same as the rising temperature foot bath. It should be followed by a cold arm douche, then by half an hour's rest.

Indications: Bronchitis, asthma, incipient respiratory infection, circulatory problems, angina pectoris.

Sitz bath. This is generally taken in a hip bath as a cold, rising temperature, or warm sitz bath. Prior to a sitz bath, warm the feet, e.g. through a warm foot bath. Parts of the body not immersed in water should be covered.

Indications: Cold sitz bath for hemorrhoids or inflammation of the anus; warm or rising temperature sitz bath for difficulty in voiding the bladder, an irritable bladder, inflammation or infection of the prostate, preparation for pregnancy.

Warning: Do not use warm or rising temperature sitz baths for hemorrhoids.

Wraps

A wrap is primarily used as a supportive measure for treating fever and local inflammation. The person receiving treatment should first adopt a relaxed position. Then a linen cloth is moistened with cold water (warm water for respiratory diseases), well wrung out, and then wrapped tightly around the appropriate part of the body, but not so tightly as to cause constriction. The moist linen cloth is in turn wrapped with a dry cotton or linen cloth. The patient is then usually wrapped in a blanket or another cloth, and should rest for 45-60 minutes or, if the intention is to induce sweating, for up to three hours.

If the wrap is not felt to be warm after a quarter of an hour, heat should be applied in the form of a hot water bottle or by giving warm tea. The wrap should be removed immediately if the person complains of feeling unwell.

Indications:

Neck wrap: sore throat
Chest wrap: bronchitis, lung disease, neuralgia
Body wrap (between costal arch and pubic bone): inflammatory disease of the upper abdomen, gastric and duodenal ulcers, cramps, sleeplessness, fever
Trunk wrap (between pubic bone and armpits): high fever
Hip wrap (with gap between the legs): prostatitis, vaginitis, hemorrhoids, anal eczema, inflammation in the pelvic cavity
Calf wrap (between foot and knee): lymphostasis, edema, for withdrawing heat in fever and phlebitis; in varicose veins the effect can sometimes be amplified through the use of healing earth or loam poultices
Joint wraps: rheumatoid arthritis, arthrosis
Packs

Warm packs. A wrapping cloth is soaked in a hot infusion or decoction of herbs, then wrung out and applied to the patient's body. Alternatively, the wrap may receive a coating of hot mud mustard flour, or fango. As a further alternative, hayseed may be placed in a sack and steamed.

Indications: Painful chronic diseases such as arthrosis, renal disease, or cystitis, and for stimulating blood flow.

Warning: Always check that the temperature is tolerable before applying a wrap.

Cold packs. Cooled cataplasm is spread onto the wrapping cloth and placed on the part of the body. Crushed ice in a plastic bag may also be repeatedly applied for one minute, then removed for four.

Indications: Various inflammatory arthropathies, sprains and strains, pleurisy. Ice packs can also be used for headaches.

Warning: When using ice packs, place a thin cloth between the pack and the skin to prevent frostbite.


Herbal baths can be particularly soothing when you are experiencing a period of stress. There are several ways to prepare an herbal bath:

1. Simmer 1/2 cup of herbs in 1 quart of water in a covered pot for fifteen minutes. While the herbs are simmering, take a short shower to cleanse your body, then fill the tub with hot or warm water. Strain the liquid from the decoction into the bath water, and wrap the herbs in a washcloth. Soak in the tub for at least twenty minutes, using the "herbal washcloth" to rub over your body. -

2. Add 1/2 cup of herbs to running bath water, preferably hot. You might want to cover the drain with a thin mesh screen to prevent the herbs from clogging the pipes. Soak in the tub for twenty to thirty minutes.

3. Fill a thin cloth bag with 1/2 cup of herbs, either placing it in the bath water or tying it to the spigot so that the hot water runs through it as it fills the tub. Again, soak for twenty to thirty minutes.

Certain herbs are quite effective for creating soothing baths. Combine a handful each of valerian, lavender, linden, chamomile, hops, and burdock root, and add it to your bath according to one of the preceding methods. Soak for thirty minutes in the tub. Another soothing herbal bath calls for a handful each of hops, linden, valerian, chamomile, yarrow, and passionflower. Prepare this bath according to one of the preceding methods, or simmer the herbs in a quart of water, then drink 1/2cup of the liquid (with lemon and honey added, if you wish) and pour the rest in the tub. While soaking in an herbal bath, you can read, meditate, listen to peaceful music, or just sit quietly, concentrating on relaxing yourself.

Importance of Drinking Sufficient Water

It is very important that we drink sufficient amount of water in a day to make up for the water lost. The benefits of drinking water is widely recognized. Drinking pure, fresh water is essential to our health and well-being.

Our need for water increases as we grow older. As we age, our skin and mucus membranes become thinner and lose more water, and our kidneys function less efficiently. So our need for water increases. You may not feel thirsty. But you should get into the habit of drinking water, nevertheless.

Please refer to our section on water for more information and to learn how much water you need to consume.

Follow these steps for an Effective Hydrotherapy:

For overall tension reduction, use a neutral bath (temperature between 92 to 94 degree F) that is close to the skin temperature.
Use water temperature between 102 to 106 degree F for loosening tight, tense muscles and reducing the pain of stress-related conditions such as backache. (Using temperatures higher than 106 degrees is not recommended as it can raise your body temperature very fast, inducing an artificial fever.)
Take a cold shower after you step out of the bath. This brings and immediate rush of blood through your system, as well as a rush of energy. (Try alternating cold and hot shower to get a similar effect. 3 minutes of hot water followed by 30 seconds of cold water and the 3 minutes of hot water, etc.)
Stay in the bath no more than 15 to 20 minutes. If you have high blood pressure or cardiovascular problems, don't stay long enough to raise your body temperature.
Evening is the best time to soak in water. A study conducted in England found that people who took a soaking bath before going to bed slept more readily and deeply.

Clinical Trials of Acupuncture

Acupuncture is one of the most thoroughly researched and documented of the alternative medical practices. A series of controlled studies has shown evidence for the effectiveness of acupuncture in the treatment of a variety of conditions, including osteoarthritis, chemotherapy-induced nausea, asthma, back pain, painful menstrual cycles, bladder instability, and migraine headaches. Studies on acupuncture also have shown positive results in the areas of chronic pain management and in the management of drug addition, two areas where conventional Western medicine is very limited.

How Does Acupuncture Work?

Historically, acupuncture points were believed to be holes that allow entry into channels. These holes provide us gateways to influence, redirect, increase, or decrease body's vital substance, qi, thus correcting many of the imbalances. Many studies and research were directed since to understand the mechanism of acupuncture.

Effects of Acupuncture

Acupuncture has been shown to stimulate the immune system. It also has affects the circulation, blood pressure, rhythm and stroke volume of the heart, secretion of the gastric acid, and production of red and white cells. It also stimulates the release of a variety of hormones that help body to respond to injury and stress.

The Gate Control Theory of Pain

According to this theory, pain signals must pass through a number of high-traffic "gates" as they move from the area of injury upward through the spinal cord into the brain. Like a road or highway, these nerves can handle only a limited number of nerve signals at one time. The pain signals travels very slowly. We can generate other signals which move faster. The faster signals crowd out the slower ones because of the limited capacity of the nerves. (Remember the time sitting in traffic near a construction zone, where the two lanes merge into one. The fast cars on the merging lanes go further and merge ahead of the slower ones, making it nearly impossible for the slow traffic on the lane to move forward. Now think about the pain signals are the slow ones sitting there waiting for an opening to move through. If one can produce enough fast signals, it can effectively crowd out the pain signals.) Acupuncture generates competing stimulus and effectively blocks the slow pain signals from reaching the brain. The result: we never "experience the pain".

Electrical Theory of Pain

The body continually generates tiny but detectable electrical discharges. This electrical field influences the growth, maturation, and functioning of some types of cells. It is known that acupuncture points are concentrated in regions of low electrical resistance. Studies have shown that there is a correlation between the electromagnetic fields in the body and the channels or meridians. So, this electrical theory of acupuncture suggests that acupuncture works by influencing the body's electromagnetic fields. Acupuncture points have certain electrical properties, and stimulating these points alters chemical neurotransmitters in the body.

Channels or Meridians in Acupuncture - The invisible Pathways of Qi

Chinese use the term "jing luo" which means, channels, conduit, meridian etc. According to acupuncture, these are the invisible channels through which qi circulates throughout the body. The acupuncture points (or holes as the Chinese term xue is more aptly translated means) are the locations where the qi of the channels rises close to the surface of the body. There are 12 main meridians, six of which are yin and six are yang and numerous minor ones, which form a network of energy channels throughout the body.

In acupuncture, each meridian is related to, and named after, an organ or function, the main ones are: the lung, kidney, gallbladder, stomach, spleen, heart, small intestine, large intestine, gall bladder, urinary bladder, san jiao (three heater) and pericardium (heart protector/ or circulation sex meridian).
There are also 8 extraordinary channels in acupuncture that are considered to be reservoirs supplying qi and blood to the twelve regular channels. These are believed to have a strong connection to the kidney. The meridians are shown in the figures.

Location of the meridians and acupoints (acupuncture points) in the body

SEE THE FIG UP

Dotted along these meridians are more than 400 acupuncture points, classified by WHO. (There may be as many as 2000 points in use for different treatments.) These are listed by name, number and the meridian to which they belong.
When Chi flows freely through the meridians, the body is balanced and healthy, but if the energy becomes blocked, stagnated or weakened, it can result in physical, mental or emotional ill health. An imbalance in a person's body can result from inappropriate emotional responses such as: excess anger, over-excitement, self-pity, deep grief and fear. Environmental factors such as cold, damp/humidity, wind, dryness, and heat can also cause imbalance so as factors such as wrong diet, too much sex, overwork and too much exercise.

To restore the balance, the acupuncturist stimulates the acupuncture points that will counteract that imbalance. So, if you have stagnant Chi, he will choose specific points to stimulate it. If the Chi is too cold, he will choose points to warm it. If it is too weak, he will strengthen it. If it is blocked, he will unblock it, and so on. In this way, acupuncture can effectively rebalance the energy system and restore health or prevent the development of disease. The points that the practitioner chooses to stimulate may not necessarily be at the site of the symptoms.