ADD/ADHD: What Can Be Done About It?

"You switch off the engine of your car, so why don't you switch off the engine of your mind?" ~Remez Sasson



As a licensed health care provider, I give talks all over the country. Often, I will hear the same questions from people in the audience over and over. Particularly parents. The well-being of the younger generation weighs heavily on the minds of many. From childhood obesity to now the "secret epidemic," (as its been termed by some), ADD or ADHD (Attention Deficit Disorder/Attention Deficit Hyperactivity Disorder), the younger generation is battling with diagnosis codes we've never seen before.

First and foremost, I should point out, that like with any topic addressed in this blog, 2 things need to be taken into consideration:

1) The subject is so vast, with new research appearing daily, that I could literally write a book on any given post.
2) You must consult your primary care physician, before implementing any suggestions I make.

With that being said, let us explore the world of ADD/ADHD. What are the contributing factors? What's to be done? Is there anything that we can do at home to help alleviate the symptoms? How does eastern medicine view it? Can it be cured?

The above questions are all ones I hear frequently in my practice, via email, and from audience members at talks I give.

I think the subject of ADD/ADHD is like a pie, with many slices that make up its whole. I don't think there's one contributing factor, but many.

First, let us address the fact there is both adult and pediatric ADD/ADHD. Yes, adults can be diagnosed with it too. There is a misnomer that it is a "pediatric disease," yet that is not so.

I have had many referrals from psychiatrists, M.D.'s, counselors and teachers for pediatric ADD/ADHD patients. 9 out of 10 times, if the parents are compliant in following through on the suggestions I give them, we can make a significant difference in the behavior of the child. I will say that the majority of adult patients I've treated have come in with a diagnosis of ADD vs. ADHD, and vice versa for the children.

First and foremost, I think the obvious should be stated. When we look at our public schools, we are constantly faced with budget cuts, which means physical education programs get axed. The average grade-school age child gets up to 3 hrs. less per day of physical activity than when I was in grade school. This alone, is enough to make any kid hyper. We've all marveled at how children are "little balls of energy." When asked to sit sedentary at a desk with less recess and P.E., we're bound to have children not pay attention in class and act up. Its been said that exercise is "the poor man's Ritalin." We know that exercise releases "feel good" neuro-transmitters in the brain that give us a feeling of contentment. When we don't get a steady stream of these chemicals (i.e. endorphins) throughout our day, we feel jittery, unsettled and cranky. This is across the board, from children to adults. However, as we mature through life we become more desensitized to it. It doesn't mean we don't need those endorphins any less. It just means we're able to "numb out" more if we don't get them. In other words, we're able to "deal" or cope if we don't.



Another issue, which I think needs addressing is school lunches. What are kids eating today? There are so many things that affect this topic: economics, demographic, location, accessibility. It is a vast issue to conquer. Yet, it must be addressed. To create a "double whammy" we've produced a cultural "cocktail" of less exercise in the schools, bigger portion sizes and/or "All You Can Eat" buffets, and accessibility to vending machines and lunches packed with known allergens: wheat, dairy, soy and sugar. Just sitting with the above two issues is enough to see why anyone would not pay attention and be more hyper.



For little ones to have eaten a breakfast of sugary, grain-based cereal with milk, go to school, get less exercise throughout their day, eat a school cafeteria lunch with more sugar, trans-fats and refined carbohydrates, yes, no wonder we have an epidemic on our hands.

My advice to parents is, first and foremost, become more proactive in their children's nutrition, and in their accessiblity to more exercise (outdoors is even better for the vit. D, which we will see is crucial).

I had a mother once bring her daughter in due to her child's teacher stating she has "ADHD." The mother said "What can I do? She's climbing the walls at school!" I knew that she meant this as a figure of speech. I looked at her and said "So, why don't you let her climb some walls?" The mother's jaw dropped. "Are you suggesting I let her act up at school?" "On the contrary," I replied. "I'm suggesting you get her in a children's climbing club at her local rock gym after school." The mother said "Go on. I'm listening." "Do you know how much exercise your daughter gets a day, Mrs. Robinson?" I asked. "Uhhhh...I think she gets a total of an hour of recess a day, but I'm not sure." "I would suggest you find out, and take note of how much exercise she gets a day. One hour is simply not enough," I stated. I continued, "How many hours a day did you get as a kid, Mrs. Robinson?" "Well, she said thinking, I did chores on the farm before and after school. I grew up in Arkansas. That doesn't include recess at school." "Were you picking up buckets on the farm, running, gathering straw, lifting, pushing, pulling things?" I inquired. "Yes, I suppose I was," she said softly. "I guarantee you probably got at least 50% more exercise than your daughter is currently getting. Its time to change that," I said.

Her daughter (we'll call her "Amy") is now one of the top climbers in her age-division in the country. She competes all over the U.S., Mexico and Canada. I suspect I'll see her on the cover of a climbing magazine one day..."The little girl who couldn't sit still," as her teacher firmly stated. Since finding a physical outlet that appealed to her, Amy's grades have soared, her temper tantrums have stopped, she sleeps soundly, is attentive in class, and asks her mother for salads and meat "because I'm training for my next comp., mom. I need to eat healthy now."



How many "Amys" are out there, who are being medicated that potentially are "hiding under a bushel" of talent? We will never know.

In addition to the two components, less exercise and poor-quality nutrition, we must consider the paramount premise of Chinese Medicine: "Its not just WHAT you eat, but IF you DIGEST it." This is KEY. You can eat all the wonderful organic, wholesome foods you want, but if you have compromised digestion, in any capacity, you're still not getting the nutrition you need. In other words, you're not getting the "bang for your buck" from the food you're taking in. For a growing child, an athlete, someone in a deficient state of health, a pregnant woman, this is crucial.

Its been said in the world of nutrition that ADD/ADHD is linked to a combination of 2 things: an inability to breakdown the milk protein called casein and either a lack of essential healthy fats, or the inability to absorb them. Once again, it tends to be a combination of these 3 things. Naturopathic physicians frequently increase an intake of essential fatty acids for a patient with either diagnosis. Symptoms decrease, parents are pleased. However, it shouldn't end there.

Proper gut flora is essential to the proper absorption of both fats and proteins. To simply increase "healthy fats" is what we call in Chinese medicine the "biao" (branch). The "ben" (root) of the issue is improper gut flora, acidic body pH & possibly poor diet. These things, plus a lack of exercise are all major contributors to ADD/ADHD.

So, where do we go from here? Give the child (or adult) some probiotic tablets, a few capsules of room-temperature flax seed oil, bought on a store shelf and call it a day? Not quite. First and foremost, it is pointless to buy any omega-3 oil at room temperature. Omega-3's are NOT heat-stable. When I was a buyer at "Down To Earth," the chain of health food stores on the Hawaiian Islands, the first thing I did was make it mandatory that every omega-3 oil be refrigerated. You're wasting your money if you buy them on the store shelf. The only way they're still therapeutically active is if they've been flushed with inert gas to make them last longer. The minute you open any of the following oils they should be refrigerated immediately: olive oil, flax seed oil, pumpkin seed oil, cod liver oil, krill oil, salmon oil. That is the way to gain true medicinal benefit.

Also, my first nutrition teacher, Donna Gates, is the foremost expert on autism and ADD/ADHD in the country. I can't highly emphasize enough to read her book "The Body Ecology Diet" and begin implementing probiotic-laden foods immediately. For more information: www.bodyecologydiet.com



I know of no one more active on the east coast, and in the south, regarding public school nutrition and this issue than Donna. The above website has a host of additional informative articles written by her on autism and ADD/ADHD. In addition, she posts wonderful tidbits, recipes, information, "YouTubes," etc. on her "Facebook" page.

Omega 3 fatty acids tend to be what's focused on when it comes to "healthy fats" and ADD/ADHD. They're often, in fact, heralded as the cure-all for it. I think it never hurts to increase omega 3's...for anyone. I will say this: I believe fat-soluable vitamins A & D to be MORE important. I want to make this pretty clear: this is ZERO VEGAN EQUIVALENT for fat-soluable vitamins. They can ONLY be found in animal products such as soft (over-easy) egg yolks, cod liver oil, and fermented dairy. I emphasize fermented, because if the child has compromised digestion, then fermentation is paramount for the dairy to be digested. Fermentation breaks down the milk protein, casein, so that its "pre-digested," & easy to absorb. An example? Kefir or yogurt, although read "The Body Ecology Diet" to find out why kefir is preferred.

Children who live above the equator need more vit. D via food. Again, this can only be found in animal products. If you live in the tropics its easier to be vegan, or get less vit. D, due to the increase in exposure to sunlight. The more far north you get, the more you need animal products. You do not see Scandanavians eat coconuts, nor do you see natives from Fiji living off of thick butter and raw cheese. Here's the equation: the more north you go, the more animal products you need. No, vit. D tablets and tanning beds don't cut it. Not even close.

Fat is said to have a "heavy" or "settling" nature, according to eastern medicine. In India, many pictures of the boy-king, Krishna, are of him dipping his hands in a jar of ghee (clarified butter). What's the "take home message?" Ghee is a powerful medicant. It is said to "calm the mind," "soothe the nerves," "promote serenity," and "deepen sleep." Ghee is very easy to make, is lactose-free, and therefore does not require refrigeration (making it great for traveling, camping, etc.). Here's a link on how to make ghee: http://www.ayurveda.com/online_resource/ghee_recipe.htm





In addition, there are "YouTube" videos on how to make ghee as well you can search. If you'd like more information about healthy fats, please see my previous blog post titled "Fats: Friend or Foe?"

For additional assistance, above and beyond what has been discussed, you may see your local naturopathic physician or licensed acupuncturist in your area. There are many herbal formulas, from mild to prescription-strength, that can be taken in addition to improving nutrition and increasing exercise (again, get that vit. D in anyway you can, so make it outside :-) These formulas can be the "frosting on the cake" to the above suggestions, and work effectively, without side-effects. Acupuncture, in and of itself, has a very calming and overall balancing effect on the body/mind complex. Specific acupuncture protocols are used for an ADD/ADHD diagnosis. Even for children, if they're open to the idea.



"After a storm comes a calm...a sense of serenity." ~Matthew Henry

Rx.: caffeine

"Espresso: Euphoria without the unsightly track marks."




yerba mate, in a traditional gourd with a bombilla filter-straw, drunk throughout S. America as a therapeutic and culinary delight


Caffeine: the very word conjures up opinions almost as strong as the coffee that contains it. However, when venturing more into the topic of caffeine and athletic performance enhancement, its not that simple. There are a variety of opinions from top coaches of various sports, as to when it becomes friend or foe during training.

If you look judiciously at the history of caffeine, you begin to find that it almost comes second runner up to "man's best friend." But when can it help? When can it harm? Are there things which can bring out caffeine's best qualities while mitigating its negative ones?

The answer is to be found (like most questions regarding substances such as herbs) in the old adage of homeopathy: "The same substance can heal or cause the same symptoms." Let's look more clearly at what that means.

What this says, in regards to caffeine, is that it can cause insomnia in one dosage, but treat insomnia in another dosage. Think this is impossible? Know of anyone with insomnia? Have them consult a naturopathic physician about the option of partaking homeopathic Coffea Cruda. You will notice a difference within the first night.

What does this mean to the performance athlete? That coffee is not necessarily bad or good. In fact, studies support caffeine being a valuable enhancement to one's training regime.

If you've read "Born To Run," by Christopher McDougall then you are familiar with the concept of the ultra-runner. Yes, we see them in our own society. They continue to amaze us with their endurance. However, if you look at tribal societies, you will realize that ultra-runners were, in fact, a necessity for many cultures. From the chasquis of Peru, to the !Kung-Saan bushmen of the Kalahari. For messages to reach far distances, either from the King, or from one village to another, there was no choice. Someone had to do it, and it needed to be done, post-haste. If you look at the map of the ancient Incan kingdom, you will see that it, at its height, was an empire of up to 9 million people. For the king, to reach his message to the stretch of his kingdom, a chasqui would be brought to task to run along the "Inca Trail" to deliver this message along the ancient "highway."




An Incan "chasqui"


Medical Anthropology was the degree I obtained in my undergraduate. Anthropology is the study of culture, while medical anthropology is the specific, in-depth, study of culture and how it views, utilizes, and obtains its nutrition and medicine.

If we look at various tribes, in various parts of the world, from the Q'uechua of Peru to the nomadic bedouin of the Sahara, you will come to the conclusion that they each had a drink or "nectar of the gods," which gave them extra stamina and strength during times of need. I have yet to see a drink, which provided stamina, over the centuries for a people that didn't contain caffeine of some sort. In Arabic and north African cultures this takes the form of coffee. In other parts of the world, a tea (either black or green), but you will notice a theme: it contains caffeine.




espresso beans



Let's look even more in-depth now, on what comes with the drink. Typically some type of digestive aid, or carminative. Example: Turkish coffee with a dash of rose water (a digestive aid). If you go to the middle east they will offer you a smidge of ground cumin on top of your coffee. In Europe, its a dash of cinnamon. What is the nature and purpose of these herbs? How do they synergistically assist the coffee? An herbalist will tell you that herbs should be used with purpose. This does not exclude culinary. Herbs are medicinal. That's why, when used with awareness, herbs used in cooking or beverages change the nature of the food. They provide anti-bacterial and anti-viral properties. They enhance not only of the flavor of the food, but the digestion of it as well. Its almost like "cooking alchemy." This is no less true for beverages.

Cultures around the globe have, through careful observation, noticed the benefits, but also the burdens of caffeine on the body. How to negate the burdens? Herbs. Here's how: dash an anti-flatulent on the top (or mix it in) with your beverage.

In Ayurvedic medicine cardamon is said to be the most potent herb to not only enhance caffeine's benefits, but negate its burdens. Here's what I do: I buy a bottle of therapeutic-grade, organic cardamon essential oil. 1 drop is all you need in your latte to not only make it taste good, but to negate any "jitters." Voila! Its wonderful tasting too. For an even better latte? Try adding some cinnamon and nutmeg (digestive herbs) also. The combination is excellent. I sprinkle a dash of vanilla-flavored stevia, & you have a chai-smelling cup of deliciousness.

Why go to all the trouble? Because caffeine does have benefits. Yes, you read that right. What does it do for us exactly? First of all, it acts as a cholegogue. A cholegogue is a substance that effectively regulates bile. This is particularly important for people who have a hereditary issue of digesting fats, and/or breaking down acids. Many herbs considered "liver tonics" or "liver cleansing" in nature do this same function: dandelion root, artichoke leaf, burdock root, milk thistle, lotus leaf, etc.

Unless you're planning on ingesting one or more of the above herbs daily, then caffeine is generally the preferred bile stimulant by most.

Dr. D'amo's famous "blood type diet," actually suggests that blood type A's benefit the most from coffee, and other caffeine containing substances, due to a pattern he viewed over time: that blood type A's have troubles digesting fats. Due to the nature of the above therapeutic benefits expounded upon, we may well see how a caffeinated beverage could assist with this dilemma.

Another recent concept, looking further at the issue of "Caffeine: friend or foe" is the issue of acidity. Recent studies further support that its not the caffeine that ends up being harmful, but the acids themselves, contained within the coffee, black tea, etc.

Again, carminative (digestive) herbs help "buffer" acids against the delicate lining of the G.I. tract. They, in a sense, do "damage control" with every cup. There are options of "low acid" coffee available on the market. Personally, I haven't found one that has a desirable taste for me.

I'll let you in on a secret: espresso has less acid than regular coffee. You're better off drinking it. The Europeans rarely drink a brand like "Folgers." Other cultures have called them "coffee snobs." Perhaps they've realized something we haven't? That espresso is less acidic, and you get more bang-for-your-buck when your body is actually able to digest what is being taken in. In addition you need less to get the same effect as a full mug of "joe." We would do well to mimic the Italian and French love of espresso. They savor it with each delicious sip.

Another 'lil secret I learned while I was in France: if you're going to have your espresso, coffee or caffeinated tea, have it with dessert.




espresso con panna


Why have it with dessert? Coffee lowers blood sugar. When is this helpful? With diabetes, one of the biggest ailments of our country. This is why you're seeing, "trickling" down in the news, studies on coffee's benefits. Most of them are pertaining to high blood sugar, which really could be considered an epidemic in our culture. So, by drinking an espresso with your piece of cake, its almost like a - and a + canceling each other out, as far as your blood sugar is concerned. This is why the Europeans have "dessert and coffee." Smart people.

This discussion could go on for a long time. We could divide it into many parts: which is better tea or espresso? which green tea is the most therapeutic? when is caffeine appropriate during endurance races? Fair-trade coffee vs. organic? Shade grown vs. not?

Here's a thought: I would speak with your local owner of your favorite coffee shop. Ask them about the various acidity contents of a variety of coffee they serve. Talk to them about where its grown. Ask them about whether they support "Fair Trade," where the farmers (who are mostly in third world countries) get a fair wage for their hard-labor.

My favorite espresso shop in Bend is "Bellatazza." Stewart Fritchman, the owner, loves talking about his coffee, his journey abroad to find the finest, and what goes into every cup. Support your local coffee shop, & drink in the benefits. Don't forget to add a dash of cardamon, nutmeg and cinnamon too ;-}


"I'm only as strong as the coffee I drink, & the hairspray I use." ~Mae West

My Recovery "Kit" Power Players

"I ran. I ran until my muscles burned and my veins pumped battery acid. Then I ran some more."

- Tyler Durden (Fight Club)



At "CrossFit," working on dynamic back-squats with chains :)



Most days of the week I like to pull what I call "doubles." If I'm lucky with my schedule, I may be even able to pull a "triple." A "double" might look something like this: an a.m. workout, then a p.m. workout (ex: run/climb, "CrossFit"/"Bikram", bike/hike). A "triple"? Well, you just add a third activity to the mix :)

People ask me all the time, "How can you do that? Don't you get sore?" Of course I do. I don't think there's any fool-proof way of completely eliminating DOMS (delayed onset muscle soreness), what I am sure of, though, is that there are effective ways of doing "damage control," or lessening the soreness.

Ask any athlete, and they'll have their chosen recovery "favorites." Everyone has little tricks that work for her/him. There is no one "bullet" system, just as there is no one fool-proof diet for everyone. I just give suggestions on various nutrition principles that seem to work for the general public in weight management, increased energy, and better health. There's always the "special" diet that someone is on: gluten-free, vegan, macrobiotic, ayurvedic, raw foods, what have you.

The bottom line: its pure trial and error. Unfortunately, the learning curve is more steep for some people than others. I won't bother going into detail on my giving "CLIF" shot blocks a try during a trail race, or trying some new electrolyte product while hiking in the Himalayas. YIKES! Those items will work for some people, but not for others. I've found, that my stomach is extremely sensitive to sorbitol, which is in many "GU" & "NUUN" types of products. For others, they will have zero effect on them.

Due to my occupation in Oriental medicine, I've long had a fascination with the martial arts. If there were only several more hours in a day... :) I find the Shaolin monks fascinating: their training protocols, and astute medical texts, containing sparring/energy/recovery formulas. These active monks, really honed the world's first sports medicine (acupuncture & herbal formulas) in remote region monastaries. There they could experiment in the uses of these herbs and their interactions. You might say a Shaolin monastic was really a combination of monk-physician-athlete.

There were no emergency rooms back then. No one to treat sparring injuries that included deep injuries inflicted by weapons. While the majority of us are just looking to ease our quads or hamstrings after a hill run, the principles are the same: rebuild muscle tissue, strengthen it, reduce inflammation.

There are a hundred new "recovery" formulas and products available now. There's one I use that's an over-the-counter product, which you can purchase online, at REI, or at most running stores. That's the "HAMMER" product called "Recoverite." This is an excellent product, which my sensitive "petri dish" stomach has tested, tried and true. Its an L-Glutamine rich formula, that should be taken directly after hard exercise. The rest of the products are products that are referred to in ancient martial arts texts as being "bullet proof" in speeding recovery. The combination of liver (due to its extremely high amino-acid profile), seaweed (highest magnesium source in the world, better than chromium in stabilizing blood sugar levels) and the spice turmeric (nature's aspirin, not to mention anti-biotic). The three act as a synergistic blend to increase the body's natural capacity to heal itself rapidly.





"NEW CHAPTER" Turmeric Force may be purchased at your local health food store. *Consult your local acupuncturist or naturopathic physician before taking turmeric if you have low Vit. K levels and/or are on any type of blood-thinning medication




This is a picture of seaweed, the laminaria, species to be exact. I take a particular seaweed product, which I order from a Chinese medicine apothecary. Its therapeutic-grade, and very potent. If you have questions about this product, feel free to contact me, and we can see if this is the right product for you. *Consult your local acupuncturist or naturopathic physician before taking a seaweed product if you are hyperthyroid.




"Dr. Ron's" has the highest quality New Zealand, humanely-raised, organic, grass-fed liver available. Its not cheap, but its worth every penny. www.drrons.com *Consult your local acupuncturist or naturopathic physician before taking liver if you know you are pregnant.




"HAMMER" recovery product called "Recoverite." www.hammernutrition.com


Acupuncture, in addition to the above suggested supplements, can also greatly assist in releasing "trigger points," reducing inflammation, and healing torn muscle fibers. Massage, with various, anti-inflammatory essential oils, can also be of benefit in soothing strained muscles, and aiding relaxation. Also, having a regular yoga and/or stretching routine is imperative. Its best to think of it as a "non-negotiable." That way it doesn't get ignored ;-}

Looking Back Over 2010...

"Don't ask yourself what the world needs. Ask yourself what makes you come alive, and go do that, because what the world needs is people who have come alive." ~Howard Thurman






Snowshoeing, "Tumalo Mountain," Bend, OR., 11/2010




Reception Party thrown for Stan & I, by Liz Coleman & Tom Herron, 11/2010 ;-}





Married the love-of-my-life, Stanford Davidson, at "Dillon Falls," Bend, OR., 11/12/2010




Rope-climbing at the "CrossFit" Halloween Party! 10/2010





Hiking/Climbing, "Smith Rock," Terrebonne, OR., 10/2010




Handstand Push-Ups, "CrossFit," Bend, OR., 10/2010




"Flagstone," slab climbing with Liz & Randy, 09/2010





"Providence Bridge Pedal," Portland, OR., 08/2010




"Night Climbing," Bend, OR., 08/2010




Rafting "Big Eddy," Bend, OR., 08/2010




"Oyster Urban AR," Portland, OR., 08/2010




"Trek" Dirt Series, Women's Mtn. Bike Camp, Bend, OR., 07/2010




Surfing, Short Sands, Cannon Beach, OR., 07/2010



"HERA Climb 4 Life/Climb 4 The Cure" event in Boulder, CO., 06/2010




"Spring Chicken AR," Redmond, OR., 05/2010





Yoga, 03/2010





Bouldering, "Waime'a Bay," N. Shore, Oahu, 02/2010




Surf trip to the N. Shore, Oahu, 02/2010





Sierra, My Alaskan Malamute, passed in Jan. 2010. She'll always be my best girl...R.I.P., sweet girl...xoxoxo

"JUST MARRIED"

Almine Barton & Stanford Davidson, married at "Dillon Falls," Bend, OR., 11/12/10





"There is no salvation for the soul but to fall in Love.
Only lovers can escape out of these two worlds...
This was ordained in creation.
Only from the heart can you reach the sky:
The Rose of Glory can grow only from the heart."
--Rumi

High-Altitude Allies: Plants that help prevent and treat high-altitude sickness

"Climb the mountains and get their good tidings." ~John Muir


When I was doing undergrad. research in medical anthropology, my travels took me to far (and high up) places. I spent time not only in the Himalayas, but in the Andes mountains as well. I loved my time in the east, but always felt at home in the Andes. To me, there is nothing else like them. I still long for them, and contemplate often my next journey back to them.

Several of the researchers, from not only the FDA, but also doctoral students from the University of Pennsylvania, crossed our path in Puno, Peru, which is 3,860 m (12,421 ft.) above see level. As we conversed with some of these researchers at a local cafe, it became apparent to me that they had not traveled up to this elevation before. This had me concerned, as some of them were describing onset symptoms of altitude sickness that were beginning to set in amongst the group members. As I inquired more about their research, and where they were headed, it was becoming apparent to me that they were heading up to the altiplano behind us. Our destination research site was at 16,330 ft. I was beginning to feel concerned for their well being.

2 days later, 2 of the FDA researchers had to be life-flighted down to Cuzco. Both of them had severe altitude sickness. Their colleagues had to postpone their time-sensitive research, and fly back to the states.

I wondered, in the back of my mind, since we were studying cultural ethno-botany in Peru, if there was anything that couldv'e assisted or prevented the altitude sickness. Felicia, one of the Uros native yerbarinas (herbalists) said to me that there was. She asked if I would like to go high into the mountains with her the next day to harvest roots that were specific for prevention and treatment of altitude sickness. She also kindly offered to share with me how to prepare them.


Yerbarina, altiplano, 16,330 ft., Peru

2 months later, after having collected all the plant samples and data that we needed to for our anthropology dept., we came back to the U.S. I missed the Andes, the culture, the people, the food, the air. I missed those mountains. I knew I would not only be called back there again (only to return a year later), but also to other high places of the world. From rock faces to mountain passes, my life has been about seeking the high places of the world, where the birds are free, and the quiet is the only "noise" you hear.

The information that I learned, not only in the Himalayas, but in the Andes as well, as to what plants can be used to assist with altitude training and sickness, I now pass on to you.


Quechua native boy, holding a newly harvested Maca root (a botanical "cousin" of the radish), altiplano, 16,330 ft., Peru

The following plants you want to have in your "arsenal" of training supplements/altitude sickness kit*:

-Maca Root
-Cordyceps
-Yerba Mate
-Suma root
-Ling Zhi mushroom
-Rhodiola root
-Astragalus root
-Adrenal Glandular (org.)
-Kidney Glandular (org.)

Some of the above herbs/roots are considered "adaptogens," or "adrenal tonics." Interestingly enough (and this is a completely separate blog, in and of itself), caffeine, and caffeinated beverages are very helpful in altitude adjustment. Hence the yerba mate included above. Coca leaf is also used in Peru, which is a caffeinated tea leaf. In fact, the coca leaf is what the maker of "Coca-Cola" derived his original recipe from, because it was so highly effective in helping him adjust to altitude during his travels throughout the Andes. I'm not suggesting you use "Coca-Cola." The sugar and carbonation are not a good combo. to assist with the nausea that comes along with altitude sickness. In fact, they will prolong the symptoms.

What I do in the clinic is custom-make "high altitude training formulas" for my traveler patients, and athletes-in-training. They are highly effective, and my patients report wonderful results using them. My suggestion is to seek an acupuncturist to assist you in your area, at least several weeks in advance to your trip, or onset of your training regime, so that you may begin the formula 2-3 weeks before increasing altitude. You'll also need to take the formula consistently while you're there, and for several days after, as you come down in altitude to allow the body to adjust.

I would not suggest going to a health food store and purchasing the above herbs on your own, and beginning to take them without supervision. There are drug-supplement-herb interactions that may occur, if you're already on medication. You will need assistance with dosage per sex, body weight, how many days your there, how hard you're training, etc. This is something that a clinician should assist you with.

When people take either herbs or supplements because they "read about it" somewhere, they usually are not taking a proper dosage and/or they are taking the wrong herbs. Then people say, "Well, they really don't work." They work. They've been tested throughout the centuries to work. They need to be worked with, however, a skilled practitioner and his/her experience.


Tibetan refugee camp, Himalayan foothills, India

In addition, the clinician will recommend a list, based on your particular constitution, of foods that will help to strengthen your immunity, and keep you healthy during your travels and/or training. In eastern medicine, there is no "one size fits all." There is no BMI index or magic "bullet" list of foods for you to eat. Whether you're a female vs. male athlete, where you're at in your life cycle, how much you exercise, and even what time (& season) you're training/traveling, is all taken into account. This is why this list is customized to you and your goals.

Please call your local acupuncturist or Naturopathic physician for further information on high-altitude training formulas. A clinician whose practice is focused in sports medicine, and working with athletes, is your best bet.



*Of course, you'll want to consult your doctor before taking any of the above supplements, in conjunction with exercise or training. For the glandulars, you should get them from a grass-fed, reputable, organic source. Quality counts.

Spine Health: The gauge of overall wellness, & why its important

~Doing a 'lil "triangle pose" with the "Bikram Yoga" crew before kayaking on the "Deschutes River"


"The spine should be as supple as a baby, as flexible as a willow tree..." ~Eastern Proverb


When you walk down the street, how many elderly people do you see hunched over as they move? Their shoulders rounded, their posture appearing uncomfortable? In our culture we seek chiropractors to help our spines "get aligned" or "adjusted." While this is a viable option, certainly, we must ask ourselves what our personal responsibility is to maintaining proper spine health. How can we best achieve this? Lets explore, first, the importance of the "staff of life," as the ancients referred to the spine. How does it affect our every movement, our sense of well being, and our emotional status?

We first can all attest to the fact that when we're experiencing pain our emotional well being is affected. It affects our state of mind, and how we feel throughout our day. When we look at the majority of musculo-skeletal complaints, we can typically trace them back to a spine that is in a state of dis-ease (& possibly has been for awhile). The way we walk, run & move about our day is all contingent upon an operable spine. One that is doing what its supposed to do, which is maintaining an upright, balanced posture, allowing the body to adapt to variances in surface change or environment (i.e. hills, pavement, gravel, sand, uneven surfaces, etc.).

In every culture around the world, spine health is emphasized in the health care system. I've had the opportunity to travel the globe, studying indigenous or traditional methods of medicine since 1994. My undergraduate degree was in Medical Anthropology. From yoga in India and Tibet, to Pilates in Germany, from capoeira in Brazil to Tai Chi in China, for centuries systems have been put into place to maintain the proper health of "the tree of life."

The spine, referenced as a tree, gives us the sense that if we nourish it with the same foundational principles, that it can bear fruit for many years to come. The question is how to go about doing this? While all of the above systems of spine health, from yoga to Tai Chi work, it will be the most effective if you find one that you know you'll be compliant with. It does little good, I tell my patients, to have a bottle of herbs on your shelf, if you do not take them. To find a system or methodology to maintain, with consistency, the well-being of your spine is the most vital.

There is a re-surgence in the running community of making note of postural alignment while running to prevent pain, and to give "the upper edge" in running performance. Concepts such as the "POSE Method," "Chi Running," "Barefoot Running" are all answering a call within us to evaluate the motion of injury-free running, and how we can affect this ourselves simply by the way we move. By "body sense-ing," as Danny Dreyer calls it, we can become in tune with the rhythm of the breath, how our feet touch the ground, and how it really all comes back to the postural alignment of the spine. Danny combines his knowledge of working with the ancient art of Tai Chi with his love of ultra-running in his book, "Chi Running." A fascinating read, weaving the principles of the east with the knowledge of the west.

Danny invites us to look at the notion of viewing nature: this includes watching the suppleness of the spine health of children at play, to the magnificence of a cheetah running. What do these things tell you about the flexibility of their spines, and how that affects the movement of the appendages?

A large majority of yoga asanas (poses) are named after animals: "the locust," "cobra," "downward dog," "cow pose," "the cat," etc. Various systems of Tai Chi & Qi Gong are named after animals. An example: "Soaring Crane Qi Gong." What is the meaning of this? Ancient rishis (sages) throughout time have observed that animals move fluidly, not with rigidity. Even when an animal is about to pounce on its prey, and is rigid in body, the sages say, "they're 1000 times more supple than a human being relaxed." The above poses or styles of movement from the east are to assist us in re-gaining the suppleness of our youth. Another example of reference to the state of suppleness that is exhibited by children in the system of yoga is the "child's pose." Again, the way children move is light as a feather. When they run, they run with lightness in their being, not a sense of gravity pulling on them.

The maintaining of proper spine health and alignment is not a one time thing. It is like tending to a garden. There is no end to it, and the joy is in the journey. When this is performed regularly, people need practitioners like myself less. Backs don't just "go out," injuries recover quickly, muscles are well-developed, and posture is maintained. I invite you to find a system of spine health, and treat it as the cog in the wheel to your exercise regime. The spokes coming out of the cog are additional activities which bring you joy: biking, hiking, climbing, surfing, dancing, running, skipping, jumping...

It is never a bad thing to have periodic "tune-ups" from a chiropractor that you trust. Particularly when one is very active. My chiropractor in Bend, Dr. Jason Kremer, said to me upon my last check-up: "Your spine is in such good health, I don't even know what to say, except for keep doing that yoga. There is no need to adjust anything." I was in and out of his office within 5 mins.

Eastern wisdom suggests, "When there's yin, you do yang. When yang is predominant you do yin." How does this seemingly esoteric advice apply to the concept of spine health? We walk upright and bend forward all day. To maintain perfect yin/yang balance, we must cultivate movements opposite in nature: a variety of backward bends, inversions such as hand/headstands, defying gravity like a bird.

The latest statistics prove that cardiovascular health is best maintained for longevity when inversions are done on a regular basis, thereby providing "additional assistance" to the heart to move blood more readily towards the brain. In addition to cardiovascular health, studies also prove that "brain power," cognitive thinking skills & memory is improved by the above mentioned movements. This has been said in the east for thousands of years. Assist the body in pumping blood and lymph more efficiently through proper spine health, and you will be rewarded with a long, happy, and healthy life.

~Rehearsing prior to a bellydancing performance, Oct. '09

"The spine is the key to all. Maintain it well, and chiropractors will come to you." ~Bikram Choudry