Tuesday, April 25, 2006

Exercising without breaking into a sweat!

Exercising without breaking into a sweat is not a gimmick. It is a lifestyle. I will give you a few scenerios as illustration. You customized your routine to fit exercise into your busy lifestyle.

When you park at your work, park at the furthest parking spot from your work. This allows you to walk the extra few minutes to and from you work. Take the stairs whenever possible to get the "stair master" exercise routine into your work day.

The same applies to grocery shopping. Park at the edge of the parking lot. Go walk to retrieve a shopping cart in the parking lot. Push the cart into the store and systematically go up and down each and every aisle. Be sure to stick with your shopping list to avoid impulsive spending.

Please allow the extra time for shopping/exercise so you won't feel rushed and frustrated from time constraint issues.

Shopping at the mall with friends and family can be another opportunity to get in more exercise. Window shop and visit the stores. However, have a set financial budget before starting the shopping spree. Always take the stairs whenever possible.

Park in a location that is easy to find and exit from at the end of the day shopping in the mall. Preferrablely further away from the closest exits.

Walk around the perimeter of the large office complex and or the parking sturcture if you work in the corporate environment. Always wear comfortable shoes. Never skimp on inferior (i.e. cheap) shoes.

Make a habit of walking to nearby shops and restaurants.

Change your lifestyle habits. Leave the car behind; WALK!

Exercise Tips:
--comfortable footwear.
--sufficient fluids (water, gatorade, lemonade, juices, etc) before and sometimes after the exercise to stay hydrated).
--commit a time for yourself without external interference. This is YOUR TIME.
--slowly work yourself up to your body's ability. DO NOT OVEREXERT YOURSELF.
--enjoy the moment while you exercise.
--monitor your dress size or cloth size. Weight may not be a good indicator of you improved self. Don't let your weight fluctuation alarm you. Go steady ahead as planned.
--exercise a daily combined total of 30 to 60 minutes per day would be adequate. More exercise is encouraged. Go with your comfort level.

If you have any pain or discomfort from your exercise, immediately stop the exercise and consult your physician.

Tuesday, April 18, 2006

Exercise benefits

Exercise is one of the most important and least expensive components of the therapeutic regiment in treating ADD/ADHD. Yet it is the most neglected adjunct in helping the patient maximized their assortment of therapeutic choices.

The physiological importance and benefits of exercise is well known and well documented throughout the medical literature. Exercises increase perfusion to functional organs.

As the organs of the body receive increase blood flow (perfusion), more nutrients are brought to the working organs. Simultaneously, waste by-products are removed at the cellular level. Thereby, allowing the organs to function at a higher efficiency.

Why don’t the medical professions emphasize exercise?

One simple implication would be that of economics. There’s very little financial incentive (for pharmaceutical companies that manufactures Ritalin) to implement an exercise program. There’s no economic bottom line to promote exercise.

On the contrary, when physician write prescriptions (of Ritalin), the pharmacy fills it, the patient takes it, the patient gets the anticipated outcome, and the pharmaceutical manufactures makes profit.

Total blame is not on the pharmaceutical company. The patient must take some imitative and responsibilities for his or her care. We are being led to a “little patient participation is necessary” paradigm within the medical practice. Unfortunately, this is the standard of care in today’s medical communities.

Exercise not only is a good for ADD/ADHD people, but can improve a whole host of other illnesses.

Next week I will discuss how to involve daily exercise routine into our daily schedule without breaking a sweat (an oxymoron!).

Tuesday, April 11, 2006

Non-medical therapy for ADD/ADHD - Visualization

This article is about one of the various non-pharmaceutical treatment modality to help those with ADD/ADHD. Just because you think you have ADD/ADHD or not is irrelevant. The issue is to find a solution to what you may have. Simple enough?

I will start with the most basic and the easiest non-medical techniques to help ADD/ADHD. It is visualization.

Visualization is simple, free (cost nothing out of pocket), and is effective to calm the mind. In addition to having a calmer focused mind, there are other physiological health benefits such as lower blood pressure, improved cognition, decreasing your stress level, feeling happier, feeling more fulfilled, and ultimately living longer.

Here is a simple exercise to follow. I recommend you modify this to your specific situation.

Please DO NOT Practice this while driving!

Find a quiet place to sit and start breathing deeply. Work up to a five count inhale and five count exhale. Then, challenge yourself to a seven count exhale and five count inhale. If you are able to go up to the seven count, that’s good. If not able just yet, that’s fine too. Do what’s comfortable.

After 2 to 5 minutes of deep breathing, start to clear your mind of the normal daily mental clutters. You may be overwhelmed with so many thoughts initially. Continue breathing until you feel relax.

Imagine you are the director, screenwriter, the cast, and the most appreciative audience viewing the best picture of the year movie. This is at your private home theater with surround sound and technicolor.

You say to yourself “I want to spend a few minutes in the theater of my mind (visualize the actions in your mind). I am relaxed. I sip coffee watching the sunrise on my beachfront home. I finished breakfast. I kiss to my family good bye. I leave for the office. The drive (or travel) to the office is so pleasant. Every one at work greets me with a big smile. I sit at work and feeling grateful that I have this career. My staff is super wonderful. At the end of the day, all my staff stops by to say goodbye. I come home for dinner and my family greets me with a big hug and smile. I retired to my studies and read a good book. I love my life and retire for bed. I am grateful for this wonderful fulfilled day.”

This is just one of millions of the “best picture” movie in your mind's library collection. You pick and choose what is your “best picture”. Be creative. Be positive. Expect positive outcomes.

IGNORE negative thoughts and outcomes. Pretend they are not there. Negativities doesn't exist!

By holding on to those pleasant thoughts throughout your imaginative day, you can draw energy from those moments to carry you through during some difficult moments. Practice regularly and you subconscious world and conscious world may become one and the same.

Are you open-minded enough to accept the good stuff to your current life? Believe in yourself. Believe in your world. And your world will become a colorful high definition theater that you created.

Tuesday, April 04, 2006

Neurofeedback for ADD and others with brain disregulation

The diagnoiss of ADD is somewhat of a creatation of our fast pace society. We have the mass media, the marketing culture, the technological "revolution" and decreasing family values to thank for the exponential "diagnosis" of ADD. Unless there is some definitive pathological "damage" in the brain and nervous system, the behavioral aspects of ADD is artificially described as a "disorder" without a frugal palatable solution to the ADD "disorder".

By merely describing a disorder in detail does not signify an understanding. Thus, the controversy. Even if there is a pathological etiology, the end result of being able to function at a higher capability is worth exploring (at least, for the affected patient).

However, the main stream allopathic medical community may not be so excited about welcoming an "untested" theurapeutic modality, such as neurofeedback. This can be compared with the plight of the Chiropratic field some three decades earlier whereby their theurpeutic modality was often disregarded as "non-medical and non-mainstream" and not worthy of health insurance reimbursement acknowledgement.

Look what a few decades has done for Chiropractic. With that as my introducing premise, I will share with my audience the benefits of neurofeedback as a treatment modality for the ADD person and others who may wish to use this as an adjunct theurapy to mainstream "medical" management.

What is nueurofeedback?

Neurofeedback is direct training of brain function, by which the brain learns to function more efficiently. We observe the brain in action from moment to moment. We show that information back to the person and we reward the brain for changing its own activity to more appropriate patterns.

This is a gradual learning process. It applies to any aspect of brain function that we can measure. Neurofeedback is also called EEG biofeedback, because it is based on electrical brain activity, the electroencephalogram, or EEG. Neurofeedback is training in self-regulation. It is simply biofeed- back applied to the brain directly. Self-regulation is a necessary part of good brain function. Self-regulation training allows the system (the central nervous system) to function better

What are the benefits of neurofeedback?

Neurofeedback addresses problems of brain disregulation. These happen to be numerous. They include the anxiety-depression spectrum, attention deficits disorder, behavior disorders, various sleep disorders, headaches, migraines, PMS, and emotional disturbances. It is also useful for organic brain conditions such as seizures, the autism spectrum, and cerebral palsy.

The ADD/ADHD symptoms may go away. So, does this mean the person is cured? Well, from another prosepcetive, is this the same endpoint? The jury is out.

Indeed, with neurofeedback the symptoms may be entirely suppressed. A person with diagnosed Attention Deficit Disorder may be able to train the brain to pay attention, so that condition will no longer be diagnosable.

The analogy would be a person coming in with migraines may no longer have them. (However, that person may still have a greater "vulnerability" to migraines than the average person on the street.) A person with epilepsy may no longer have seizures. (Although that person still retains a vulnerability to seizures.) A child with severe rages and temper tantrums may not have them again.

How is it done?

The electrodes are applied to the scalp to listen in on brainwave activity. The signals are then processed by the computer, and information is extracted regarding certain key brainwave frequencies. (All brainwave frequencies are equal, but some or more equal than others….)

The ebb and flow of this activity is giving back to the person, who attempts to change the brain activity level. This is an active participatory process. Some brain frequencies are promoted while others are diminished through the subject's effort. The information is presented in a video game situation where the person is actively playing the video game with his or her brain activity.

Eventually the brainwave activity is "shaped" toward more desirable, more regulated performance. The frequencies targeted is related to the specific locations on the scalp where we listen in on the brain. These are specific to the conditions we are trying to address and are specific to the individual.

May this be considered a cure for some of these conditions?

In the case of organic brain disorders, it can only be a matter of getting the brain to function better rather than of curing the condition. When it comes to problems of disregulation, we would say that there is not a disease to be cured. Where disregulation is the problem, self-regulation may very well be the remedy. But again the word cure would not apply.

What conditions can it help?

In the Brian Othmer Foundation, they are especially concerned with the more "intractable" brain-based problems of childhood whose needs are not currently being met. This includes first of all seizures and febrile convulsions. It includes the severely disruptive behavior disorders, such as conduct disorder and bipolar disorder. It includes the autistic spectrum and pervasive developmental delay. It includes cerebral palsy, acquired brain injury and birth trauma. Many children have sleep problems that can be helped: bedwetting, nightmares and night terrors, sleep walking, and teeth grinding.

They can also be helpful with many of the problems of adolescence: drug-taking, suicidal behavior, ADD/ADHD, anxiety and depression. And we can also help to maintain good brain function as people get older. The good news is that almost any brain, regardless of its level of function, can be trained to function better.

How do you know how to train a particular brain?

Over the years, certain training protocols have been developed that are helpful with certain classes of problems such as attention, anxiety and depression, seizures and migraines, as well as cognitive function. There are a number of assessment tools we use to help us decide which protocols to use. These are simple neurodiagnostic and neuro-psychological tests

Website link is http://www.eeginfo.com/info_what.htm

What is neurodiagnostic and neurophysiological testing?

Neurofeedback addresses issues of brain function, and hence assessment likewise is aimed at measuring function: A continuous performance test called the TOVA ® (Test of Variables of Attention) is used in order to characterize impulsivity and attention. There are other tests of cognitive function and memory. Screenings for certain visual problems that are ordinarily overlooked should be part of the ful work up. Some can measure the EEG with quantitative and statistical assessments, a technique referred to as Quantitative EEG, or simply qEEG.

What is Quantitative EEG (qEEG)?

QEEG is one of the modern brain imaging techniques. PET, SPECT and fMRI scans look at how metabolic activity is distributed in the brain, the qEEG looks at how electrical activity is distributed over the scalp. In terms of imaging, nothing else is as fast in revealing brain activity as the qEEG. It is also completely non-invasive, and can be done in a clinician's office. It is well suited to the needs of the neurofeedback clinician. Often a qEEG will be recommended for clients with clients with brain injury or developmental disorders, in order to help determine the path toward improved function.

What happens if neurofeedback clients are taking medications?

With successful neurofeedback training, the medications targeting brain function may be decreased or no longer needed. The brain takes over more of the role of regulating itself. This decrease in medications may be significant in the therapeutic treatment plan. The managing physician should be communicated regarding the neurofeedback progress and medication adjusted accordingly.

Is neurofeedback treatment covered by health insurance?

There are insurance codes for biofeedback, under which neurofeedback is covered. And there are codes for combining psychotherapy with biofeedback/neurofeedback. However, coverage for chronic mental health concerns is rarely adequate in the United States, so patients may have to advocate strongly with their insurance company for reimbursement.

The typical per-session fee ranges from $50 to 125 depending on the part of the country and the qualifications of the professional. In addition, there are costs of assessment, which are usually billed separately.

Is home-training a possibility?

Many of the conditions treatable with neurofeedback involve long-term training, as the brain's capacity to function is gradually enhanced. For some children, neurofeedback may remain a useful challenge over their life span. To make this economically viable, remote training is an available option for parents.

Remote training refers to home training under the (remote) supervision of a clinician. After parents have had their child trained with a clinician for at least twenty sessions, they may transition to remote training and continue on that basis, consulting with the clinician regularly to monitor progress and determine changes in protocol. Then training can be done frequently and consistently, on an affordable basis.

Does neurofeedback sound like a real breakthrough? Yes. And should I be hopeful for my child? Again, Yes. The most significant scientific frontier in health care at this time is to understand how our brain functions. We are beginning to learn the brain's "operating system," (or the software equalevant to your computer) and these findings are not without clinical implications and controversy.

Using neurofeedback is like installing/downloading a new software to your computer. The goal after the install/download is to make your computer more effective and efficient. The same is true after properly training the functional brain to be more effective and efficient in dealing with the acitivites of daily living.

Neurofeedback has shown to improve almost any functioning brain function better. But it can only promise positive progress, not perfection.

We invite readers to return to this site occasionally for updates on this and other "alternative" theurapeutic modality for the ADD/ADHD and others.
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