Week Three Handout to be given at a three week class regarding an Introduction to Complementary and Alternative Medicine at a local Community College.

1. Please note: the informationinthishandoutisnotintendedtotreat,diagnose,orcure any illnessor
medical condition. Consultwithyourhealthcare provider(s) before makingchangestoyourwellness
regimen.
Week Three Handout
CAM: Treatment Options and the Mind/Body Connection
We have talked about how CAM practices can be used as preventative
maintenance to our minds and bodies, but what if we already experience body pain and anxiety?
No problem! CAM can still work for you as a treatment option! Don’t forget that the mind and
body are connected, so when you do something good for your mind, your body also benefits, and
vice versa! Our minds and bodies are not separate in any way, but intertwined infinitely.
Therefore, when we ache, we must not only acknowledge the physical pain, but also provide
ourselves with a mental release as well. When we are overwhelmed, we can use our bodies to
ease that tension. Chiropractic care, massage therapy, and acupuncture seem to focus on the
body side of wellness, however, these therapies also provide relaxation and ease of mind as well.
Additionally, while engaging in any type of CAM care, do not forget about the basics of health.
These treatment options do not fix your ailments independently. You must also eat well and
exercise too!
Below is handout that I have slightly adapted from the Institute of Integrative Nutrition,
to fit out topic of discussion. The information in the following pages briefly outlines one of the
many relationships between the mind and body—this one focusing on the adrenal glands and
how their condition affects an individual’s mental clarity and perceived stress level.

2. Please note: the informationinthishandoutisnotintendedtotreat,diagnose,orcure any illnessor
medical condition. Consultwithyourhealthcare provider(s) before makingchangestoyourwellness
regimen.
Could It Be Adrenal Fatigue?
Daily living causes much stress, which is not easy on the adrenal glands.
The adrenal glands (also known as suprarenal glands) are the triangle-shaped endocrine glands
that sit atop the kidneys. They are chiefly responsible for regulating the stress response through
the synthesis of corticosteroids and catecholamine, including cortisol and adrenaline.
When the adrenals are tired, the body may experience a number of different symptoms. The most
common symptoms caused by tired or worn-out adrenal glands are:
• Excessive sweating or perspiration from little activity.
• Lower back pain and/or knee weakness or pain, especially on the side. (Physical pain
can also make us cranky!)
• Dark circles under the eyes.
• Dizziness (or difficulty focusing).
• Muscle twitches.
• Low blood sugar (affects our moods immensely).
• Heart palpitations.
• Sensitivity to light, or difficulty seeing at night.
• Cravings for salt.
• Low stamina for stress, and easily irritated.

3. Please note: the informationinthishandoutisnotintendedtotreat,diagnose,orcure any illnessor
medical condition. Consultwithyourhealthcare provider(s) before makingchangestoyourwellness
regimen.
• Excessive mood responses after eating carbohydrates such as pasta, breads and sugar
(especially the highly refined carbohydrates, foods made with bleached “enriched” flour and
processed sugar).
• Chronic infections (bacterial, viral, fungal, yeast). (Your body is so busy trying to find
balance within itself, that your adrenal system gets overwhelmed and cannot address all issues
presented.)
• Low blood pressure.
• Light-headedness upon standing up.
• Tired but wired feeling, poor sleep.
• Cravings for sweets and carbs, intolerance to alcohol.
• Premature aging.
• Dry, unhealthy skin with excess pigmentation.
• Lack of libido.
• Cystic breasts.
• Tendency to startle easily.
• Negative response to thyroid hormone.
If you suspect you might have tired adrenals, address it right away. (I am able to go to my
Chiropractor where he can perform some manipulations and prescribe a “whole food”

4. Please note: the informationinthishandoutisnotintendedtotreat,diagnose,orcure any illnessor
medical condition. Consultwithyourhealthcare provider(s) before makingchangestoyourwellness
regimen.
supplement I can take twice a day.) Adrenal glands are extremely important to a healthy
immune system. They are necessary for proper thyroid function.
Natural Ways to Support Your Adrenals
• Get some sleep. You must rest if you are going to help your adrenals get stronger. That
means going to bed every night by 10 p.m. Make this a priority and stick with it. Your adrenals
need their beauty sleep! (Our bodies do much repair during those precious hours of sleep!)
• Eliminate sugar and processed carbs. Sugar and simple carbs (junk!) put stress on the
adrenals. Adrenal glands help to regulate blood sugar levels. (And sugar levels have a huge
impact on mood. Have you ever known anyone who was diabetic, and witnessed a “sugar
shock?”)
• Eat clean animal protein foods, organic vegetables, fruits, nuts, legumes, beans and
grains. (Your body doesn’t have to work quite as hard to digest and absorb the nutrients from
clean, whole foods.)
• Quit the coffee habit and drink plenty of fresh filtered water every day. (Not too many
people want to hear this one, but the caffeine stresses the adrenal system which, in turn, stresses
your mind.)

5. Please note: the informationinthishandoutisnotintendedtotreat,diagnose,orcure any illnessor
medical condition. Consultwithyourhealthcare provider(s) before makingchangestoyourwellness
regimen.
Again, the basics of health include an active body. An active body and a sound mind can
be achieved through the use of CAM modalities and principles. Regardless of the CAM
treatments you seek, anyone can benefit from applying the information provided below. Here is
a handout that I am pleased to share with you that I have also adapted to pertain to our topic of
discussion. I hope you find this helpful.
Top 10 Reasons to Exercise
Exercise may be the closest thing to the fountain of youth. Not only does regular activity
strengthen your muscles and improve heart and lung function, but it can also reduce your risk of
major diseases, stimulate the growth of new brain cells, and even add years to your life. Studies
show just 30 minutes of physical activity most days is all that's required to reap big benefits. The
range of health bonuses now attributed to exercise has surprised even doctors. Many health
organizations suggest that regular physical activity may do the following:
1. Keep you young. Workouts such as brisk walking or cycling boost the amount of oxygen
consumed during exercise. Improving your aerobic capacity by just 15 to 25 percent would be
like shaving 10 to 20 years off your age. Aerobic exercise may also stimulate the growth of new
brain cells in older adults.
2. Reduce infections. Moderate workouts temporarily rev-up the immune system by increasing
the aggressiveness or capacity of immune cells. That may explain why people who exercise
catch fewer colds.

6. Please note: the informationinthishandoutisnotintendedtotreat,diagnose,orcure any illnessor
medical condition. Consultwithyourhealthcare provider(s) before makingchangestoyourwellness
regimen.
3. Prevent heart attacks. Not only does exercise raise "good" HDL cholesterol and lower blood
pressure, but new research shows it reduces arterial inflammation, another risk factor for heart
attacks and strokes.
4. Ease asthma. New evidence shows that upper-body and breathing exercises, such as
meditation practices, can reduce the need to use an inhaler in mild cases of asthma.
5. Control blood sugar. Exercise helps maintain a healthy blood-sugar level by increasing the
cells' sensitivity to insulin and by controlling weight (and helps regulate mood). Regular brisk
walking can significantly cut the risk of developing type II diabetes.
6. Protect against cancer. Exercise may reduce the risk of colon-cancer by speeding waste
through the gut and lowering the insulin level. It may also protect against breast and prostate
cancer by regulating hormone levels.
7. Combat stress. Regular aerobic exercise lowers levels of stress hormones. For many people,
exercise helps relieve depression as effectively as antidepressant medication (—exemplifying the
mind and body connection that we have been discussing.)
8. Relieve hot flashes. Increasing fitness by walking or practicing yoga enhances mood and
reduces some menopausal symptoms, such as hot flashes and night sweats. (Another example of
the mind/body connection.)
9. Protect men's health. Pelvic exercises help prevent erectile dysfunction and possibly benign
prostate enlargement, a common cause of urinary problems.
10. Prolong life. Studies lasting many years have consistently shown that being active cuts the
risk of premature death by about 50 percent for men and women.

7. Please note: the informationinthishandoutisnotintendedtotreat,diagnose,orcure any illnessor
medical condition. Consultwithyourhealthcare provider(s) before makingchangestoyourwellness
regimen.
And lastly, regarding the mind side of wellness, meditation can prove to be utterly
important. Some people are nervous about the term “meditation.” If that is the case for you, call
it “personal reflection time,” or “me time,” or whatever you want! But please partake in some
quiet time for yourself to regroup, decompress, and center yourself in a world full of chaos. This
handout I have taken directly from the Institute for Integrative Nutrition. I like this example,
because you can easily change the visualization to fit your personality. For example, you can
change the scene to a forest or ocean venue. You can find other ways “over the fence.” This
exercise is intended to help you realize your potential, and only you can do that. Ease your
mind, and your body will follow.
Start with breath and awareness.
Visualize yourself outside in a grassy field. Look around. Notice the colors. The feel of the
breeze, Any smells. Look out toward the horizon—what does it look like?
Now, notice that there is a fence in front of you. Go up to it. Notice what it's made of. What color
is it? How high is it?
Look around you and find a ladder lying in the grass. What is it made of? What color is it? Is it
old, new? How long is it? Is there anything attached to it?
Take your ladder and put it up against your fence. Climb up to the top. What can you see from
here? What can you see out toward the horizon?

8. Please note: the informationinthishandoutisnotintendedtotreat,diagnose,orcure any illnessor
medical condition. Consultwithyourhealthcare provider(s) before makingchangestoyourwellness
regimen.
Now, jump onto the other side. After you land, take some time and look around. What is it like?
Run around and play and have some fun if you want to. Take a deep breath. Feel the chair under
you supporting you. Feel the air on your skin. Hear the sounds around you in the room. Put your
hands over your eyes. Slowly open your eyes and then slowly lower your hands. Slowly notice
color and shape around you and come back to the room.
The fence represents your barriers. The ladder is your support system. The other side of the fence
is your future.
Quickly write down what happened/what did you see/what did you learn?
(How does your body feel after this reflection exercise? Do you feel invigorated, empowered,
motivated? Do you feel like you have “an answer” to something that has had you perplexed? I
know I usually feel energized after an exercise like this.)