Maintain energy and health at work
Posted: February 22, 2012 Filed under: Uncategorized | Tags: breath holding, Computing, neck pain, repetitive strain injury, respiration, shoulder pain 4 CommentsI never realized that I braced my shoulders and held my breath while typing. Now I know the importance of not doing this, and have tools to change.
–Secretary in training program, San Francisco State University
Most employees who work on computers experience discomfort ranging from neck, shoulder, back, and arm pain to eye irritation and exhaustion–a cluster of symptoms that we have labeled Stress Immobilization Syndrome. A major cause of this is the holding of chronic and unnecessary muscle tension of which the employee is usually unaware. This often leads to illness. Doing the following practice will help you to become aware of these patterns:
Sit on the edge of your chair and hold your mouse and then begin to draw with your mouse, the letters and numbers of your street address; however, draw the letters backward by beginning with the last letter of the street address. Draw each letter about 1 1/4 inch in height, and then click the left button after having drawn the letter. Continue to draw the next letter. Draw as quickly as possible without making any mistakes as if your boss is waiting for the results. Start now, and continue for the next 30 seconds. Now, observe what happened.
Did you hold your breath, tightened your neck, shoulders, and trunk, forgot to blink as you drew the letters with your mouse? Imagine what would happen if you worked like this hour after hour: Tension headaches, shoulder pain, exhaustion?
Research at San Francisco State University has demonstrated that with biofeedback 95% of employees automatically raised their shoulders, and maintained low-level tension in their forearms while keyboarding and mousing.They also increased their breathing rates , and decreased eye blinking rates. Almost all employees studied thought that their muscles were relaxed when they were sitting correctly at the computer, even though they were tense, as is shown in Figure 1.
Figure 1 is a representative recording of a person working at the computer. Note how 1) forearm and shoulder (deltoid/trapezius) muscle tension increased as the person rests her hands on the keyboard without typing; 2) respiration rate increased during typing and mousing; 3) shoulder muscle tension increased during typing and mousing; and 4) there were no rest periods in the shoulder muscles as long as the fingers are either resting, typing, or mousing. By permission from: Peper, E. (2007). Stay Healthy at the Computer: Lessons Learned from Research. Physical Therapy Products. April.
While working at the computer most people are captured by the computer, and are unaware of how their bodies react. Computing during the day and surfing the net at night, most people report neck and shoulder tension, back pain, eye irritation and/or fatigue otherwise labeled as Stress Immobilization Syndrome, see figure 2.
Figure 2. Distribution of reported symptoms experienced by college students (average age 26.3 years) while working on the computer near the end of their semester (reproduced with permission from Peper, E., & Gibney, K, H. (1999). Computer related symptoms: A major problem for college students. Applied Psychophysiology and Biofeedback. 24 (2), 134.
How to reverse and interrupt Stress Immobilization Syndrome
When working at the computer, remind yourself to
- Interrupt your computer work every few minutes to wiggle and move
- Breathe diaphragmatically
- Get up and do large movements (stretch or walk) for a few minutes.
- Smile and realize that the work stress it is not worth dying over
When implementing these simple changes, employees report significant reduction in symptoms. As one participant stated, “There is life after five.”
For detailed tips how to maintain health at the computer download Healthy Computing Email Tips
Do night lights cause cancer?
Posted: February 13, 2012 Filed under: Uncategorized | Tags: cancer, circadian rhythm, LED, light 11 CommentsBefore going to sleep in a 24/7 world, we watch TV, surf the web to catch the latest news, check Facebook to connect with our friends, or glance at our smart phones for the latest emails. Although it seems the normal thing to do, evening and night time light disrupts our biological rhythms and can affect our health and even increase risk for cancer.
Exposure to light in the evening or night is very recent in evolutionary terms. For hundreds of thousands of years the night was dark as we hid away in caves to avoid predators. Only in the last few thousand years did candles or oil lamps with their yellow orange light illuminate the dark. The fear of the dark is primordial– in the dark we were the prey. During those prehistoric times, our fear was reduced by huddling together for warmth and safety as we slept. Although our present life is far removed from our evolutionary past, our evolutionary past is embedded within us and controls much of our biology and psychology.
These days, while sleeping we turn on a night light to feel safe or allow us to see in case we have to get up. For many of us, darkness still feels unsafe since as babies the fear was amplified as we slept alone in a crib without feeling the tactile signals of safety provided by direct human contact. Presently, light permeates our night: the flashing status light of the standby mode of the TV, the blinking lights of our cell phone charger, the soft glow of the alarm clock, and the street lights or flashing headlights of the cars leaking around the edges of the blinds and curtains. These lights and especially the blue light produced by LED, TV and computer screens switches off the production of melatonin as shown in the figure 1.
Figure 1. The white line represents the wavelengths of light that suppress the secretion of the sleep-promoting hormone melatonin. The light spectrum of LED, TV and Computer screens has a strong peak in the blue and thus inhibits melatonin production and affecting our circadian rhythm. From: Dijk, D & Winsky-Sommerer R. (2012). Sleep, New Scientist Instant Expert 20. New Scientist, 213(2850), i-vii.
Melatonin, the hormone that makes us sleepy, contributes to regulating our circadian rhythms. When exposed to the blue component of the light before going to sleep, melatonin production is suppressed, our sleep onset is delayed, and sleep is more disturbed. Equally harmful is light exposure during the night because it suppresses the body’s melatonin production which affects and disturbs our circadian rhythm as shown in Figure 2.
Figure 2. Exposure of light during the night, decreases melatonin production. From: Sack, R. L., Blood, M. L., Hughes, R. J., Lewy, A. J. (1998). Circadian-Rhythm Sleep Disorders in Persons Who Are Totally Blind. Journal of Visual Impairment & Blindness, 92, (3).
The more our biological rhythms are disturbed the greater the risk of illness. For example, shift workers and airline cabin attendants have significant increased risk of accidents and illnesses such as cancer. Studies have shown that lab rats’ cancer cells proliferate significantly more when lights are kept on during the night than in the control group who remain in the dark. The disturbance of biological rhythms is usually associated with increased illness and reduced longevity. This disruption acts as an allostatic load (or a stressor on the system).
To promote health, return to your evolutionary roots and support your circadian rhythms by reducing light exposure before going to sleep and by sleeping in total darkness. Promote sleep onset, reduce sleep disturbances and support your circadian rhythm by following these simple steps:
- Do not watch LED, TV or computer screens an hour before going to sleep to enhance melatonin production.
- Light proof the bedroom and eliminate all light sources –yes, even the small indicator lights on electronic equipment — to maintain melatonin production and maximize your biological rhythm.
- Install a free computer program such as f.lux™ that makes your computer screen look like the room you’re in, all the time. When the sun sets, it makes your computer look like your indoor lights with warmer colors by reducing the blue light. In the morning, it makes the screen brighter like the color of sunshine.
For additional evolutionary perspective concepts and strategies to promote health, see the book Fighting Cancer: A Nontoxic Approach to Treatment.
I feel weaker; I feel stronger: metaphor for immune competence
Posted: February 4, 2012 Filed under: Uncategorized | Tags: Immune function, mind-body 6 Comments“I couldn’t belief it. I could not resist the downward push on my arm.”
“I could tell, the person was thinking the hopeless, helpless, powerless thought, she lost all her strength.”
“I finally realized how my thoughts truly could influence my health.”
When participants pair up and one of pair tests the muscle strength of the other by pressing down on the extended arm, 98% of the participants experienced a change in strength depending upon their thoughts. The subjects experienced significantly less strength resisting the downward pressure when they evoked a hopeless, helpless, powerless memory as compared to an empowering memory. In our single blind studies done in groups (total N=200), the testers did not know which memory the subject was evoking. Yet, the testers could discriminate which type of memory the subjects evoked by sensing the difference in subject’s arm strength.
When done in groups, 98% of the participants experience the powerful mind-body relationship. The effect occurs across all ages, gender and cultures. For two percent of participants, their arms felt stronger or there was no change when they thought of a hopeless memory. In these cases, the person either evoked a memory that included anger/resentment resentment (which sometimes makes them stronger) or could not access a memory (there was no change in strength).
This experience is a metaphor for our immune competence and helps participants recognize how thoughts affect health. It is the starting point for teaching cognitive and emotional control.
For detailed description how to do this exercise down load our article: Experience the Mind-Body Connection: A Metaphor for Immune Competence.
For this and other practices as well as suggestions how to pragmatically deal with ruminations, and learn skills to transform thoughts and emotions see the book, Fighting Cancer-A Nontoxic Approach to Treatment.
Nontoxic cancer treatment: Conversation between Emmett Miller, MD and Erik Peper, PhD
Posted: January 29, 2012 Filed under: Uncategorized | Tags: cancer, Emmett Miller, fever, hyperthermia Leave a commentListen to the conversation between Erik Peper, PhD and Emmett Miller, MD recorded January 7, 2012.
We will explore some of the powerful ideas from his latest book, Fighting Cancer: A Nontoxic Approach to Treatment, written with Robert Gorter, MD. The model presented here is science based, and appears to be effective, humane, nontoxic, and stunningly successful for a wide range of cancers. Supporting the immune system to fight cancer from within is critical to complete care for the patient, and Fighting Cancer encourages millions to take action and restore hope.”
If you, your patients, or any of those you love are dealing with cancer, this is an excellent opportunity for discovery, and to enjoy Dr. Peper’s always spellbinding presentation. If you haven’t yet encountered cancer in your life or community, this is an excellent way to prepare to deal wisely with its challenges. In addition, we explore some of the latest discoveries in biofeedback and tools for self-healing.
In a world where our health care system is actually a “sick-care” system that requires us to be ill in order to function Dr. Peper focuses on the inner potential we all have to respond to disease and illness.
To listen to this conversion, click on this link conversation between Erik Peper, PhD and Emmett Miller, MD
Should I take meds for depression or anxiety? Read Whitaker’s book first!
Posted: January 20, 2012 Filed under: Uncategorized | Tags: anxiety, depression, iatrogenic illness, medication 3 CommentsThe recent book, Anatomy of an Epidemic, by Robert Whitaker is a must read for anyone who is planning or taking medications to treat mood disorders such as depression, anxiety, or panic attacks. His in-depth evidence based book, which reads like a novel, suggests that psychiatric drug benefits are mainly a myth and contribute significantly to creating life-long dysfunction and worsening of the symptoms. He cites study after study demonstrating this for depression, children with ADHD, biopolar disorder, panic attacks, anxiety and even schizophrenia. For example he cites a Canadian study of 1,281 people who went on on short-term disability for depression. Only 19 percent of those who took an antidepressant ended up on long-term disability, versus 9 percent of those who didn’t take the medication.
More importantly, when people are treated for panic attacks with benzodiazepine such as Xanax, the placebo groups does much better in the long term than the drug treatment group after medication is tapered off. Whitaker illustrates this concept by showing the following research data that was part of the FDA approval for the medication.
This Upjohn’s study of Xanax, patients were treated with the drug or placebo for eight weeks. Then this treatment was slowly withdrawn (weeks 9 through 12), and during the last two weeks patients didn’t receive any treatment. The Xanax patients fared better during the first four weeks, which is the result that the Upjohn investigators focused on in their journal articles. However, once the Xanax patients began withdrawing from the the drug, they suffered many more panic attacks than the placebo patients, and at the end of the study were much more symptomatic. Source: Ballenger, C “Alprazolam in panic disorder and agoraphobia.” Archives of General Psychiatry 45 (1988): 413–22. Pecknold, C “Alprazolam in panic disorder and agoraphobia.” Archives of General Psychiatry 45 (1988): 429–36.
This book and the scientific evidence suggests that non-pharmacological treatment approaches should be the first strategy for treatment–it may save your life.
Is there a link between stress and cancer?
Posted: January 19, 2012 Filed under: Uncategorized | Tags: breast cancer, cancer, stress, stress management Leave a commentMany factors contribute to the onset and progression of cancer such as exposure to carcinogenic agents, behavioral risk factors, compromised immune functioning or stress. The stress most strongly associated with increased breast cancer occurrence is the stress caused by major life events such death of a husband, divorce/separation, personal illness or injury, death of a close relative or friend, and loss of a job. Stress also increases the risk of re-occurrence and poorer outcome.
If stress can increase cancer risk then learning stress management techniques may reduce the risk and improve clinical outcome. In a superb eleven year long follow-up study, Professor Barbara Anderson of Ohio University showed that patients with breast cancer who had participated in a 14 week stress management program had significantly higher survival rates and lower re-occurrence rates as compared to the control group.
The findings that stress increases cancer risk and stress management improves survival suggests that stress management should be part of cancer treatment and prevention. For useful stress management techniques that patients can immediately do for themselves, see Part III-Self-care in the book, Fighting Cancer.
Muscle biofeedback makes the invisible visible
Posted: January 6, 2012 Filed under: Uncategorized | Tags: back pain, biofeedback, electromyography, muscle tension, neck pain, performance, shoulder pain 3 Comments“I feel much more relaxed and realize now how unaware I was of the unnecessary tension I’ve been holding” is a common response after muscle biofeedback training. Many people experience exhaustion, stiffness, tightness, neck, shoulder and back pain while working long hours at the computer or while exercising. As we get older, we assume that discomforts are the result of aging. You just have to accept it and live with it–grin and bear it–or you need to be more careful while doing your job or performing your hobby. The discomfort in many cases is the result of misuse of your body. Observes what happens when you perform the following experiential practice Threading the needle.
Perform this task so that an observer would think it was real and would not know that you are only simulating threading a needle.
Imagine that you are threading a needle — really imagine it by picturing it in your mind and acting it out. Hold the needle between your left thumb and index finger. Hold the thread between the thumb and index finger of your right hand. Bring the tip of the thread to your mouth and put it between your lips to moisten it and make it into a sharp point. Then attempt to thread the needle, which has a very small eye. The thread is almost as thick as the eye of the needle.
As you are concentrating on threading this imaginary needle, observed what happened? While acting out the imagery, did you raise or tighten your shoulders, stiffen your trunk, clench your teeth, hold your breath or stare at the thread and needle without blinking?
Most people are surprised that they have tightened their shoulders and braced their trunk while threading the needle. Awareness only occurred after their attention was directed to the covert muscle bracing patterns.
In many cases muscles are tense even though the person senses and feels that they are relaxed. This lack of awareness can be resolved with muscle biofeedback–it makes invisible visible. Muscle biofeedback (electromyographic feedback) is used to monitor the muscle activity, teach the person awareness of the previously unperceived muscle tension and learn relax and control it. For more information of the use of muscle biofeedback to improve health and performance at work or in the gym, see the published chapter, I thought I was relaxed: The use of SEMG biofeedback for training awareness and control, by Richard Harvey and Erik Peper. It was published in W. A. Edmonds, & G. Tenenbaum (Eds.). (2012), Case studies in applied psychophysiology: Neurofeedback and biofeedback treatments for advances in human performance. West Sussex, UK: Wiley-Blackwell, 144-159.
Pain in the neck—there is hope!
Posted: January 3, 2012 Filed under: Uncategorized | Tags: biofeedback breathing, chiropractic, exercise, exercise medication, muscle biofeedback, neck pain, relaxation, shouldeer pain, spinal adjustment, spinal adustment, whiplash Leave a commentNeck pain affects more than 70% of Americans in their life time. What treatment offers the best outcome: Drugs, spinal manipulation or neck and shoulder exercises? In a superb randomized control study in published Annals of Internal Medicine with 272 patients with acute and subacute neck pain, a few instructional sessions in home exercise with advise or twelve sessions of spinal adjustment was significantly more effective in the short or long term.
From a psychophysiological perspective, becoming aware of the covert neck and shoulder tension, identifying “who or what is the pain in the neck” (the neck and shoulders often reflect emotions), resolving emotional conflicts, practicing many movement and relaxation breaks during the days, and learning to relax the neck and shoulders with or without biofeedback can usually reduce neck and shoulder pains.
Even more impressive is the work by David Hubbard, MD and Richard Gevirtz, PhD. They have demonstrated that whiplash injury can healed very quickly by watching a 12 minute video in the emergency room and practicing simple neck and shoulder exercises, diaphragmatic breathing, and possible use of biofeedback. It reduces symptoms and medical utilization by more than 80% as compared to the patients who did not see the video.
Reduce animal protein; reduce cancer expression
Posted: December 30, 2011 Filed under: Uncategorized | Tags: cancer, diet, protein 3 CommentsCancer expression and growth depends upon the interaction between immune competence, the presence of a carcinogenic factor, the body’s ability to process the toxin and the food ingested. For example, when rats are given a low dose of aflatoxin, which is a very potent carcinogen, cancer expression depends on how much protein the rat consumes. If the rat consumption of its normal amount of protein is reduced from 20% to 5%, the cancer which should have been induced by the aflatoxin does not occur. This relationship between animal protein intake and cancer expression is not new. It has been well documented for human beings by Campbell and Campbell in their book, The China Study. The overall finding is that lower animal protein intake is associated with lower cancer rates.
Thus to reduce cancer risk, reduce animal protein intake and increase intake of plants.
This dietary perspective is superbly shown in the recent leased movie, Forks over knives (2011), which claims that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting animal-based and processed foods.
For general guidelines and an evolutionary perspective of diet and health you may want to look at Part III, Self-Care, in our book, Fighting Cancer-A Nontoxic Approach to Treatment.
What is the best single thing we can do for our health
Posted: December 26, 2011 Filed under: Uncategorized | Tags: arthritic knees, depression, diabetes, exercise, fatigue, pain 1 CommentThere are so many factors that contribute to our health: diet, social support, preventative medical screening, etc. Yet, what is one single most important procedure that gives largest return of investment for your health? Listen to Dr. Mike Evans describe the procedure that if is used as treatment- one hour a day three times a week- reduces pain by 47% for patients with arthritic knees; if the treatment is done most days, patients with diabetes reduce the progression of their disease by 58%; post menopausal women who have the treatment four times a week reduce hip fractures by 41%; the treatment also reduces anxiety by 48% and patients with depression who receive a low dose of this treatment experience relief of depression by 30% while those on a high dose experience a 47% relief; in addition, it is the number one treatment of fatigue.
The treatment is 30 minutes of exercise–mostly walking–as described in the superb YouTube video, 23 and 1/2 hours: What is the single best thing we can do for our health?
the peper perspective 