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Epigenetics, Meditation and Massage – by Norriah Mease

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For one moment, close your eyes. Go into the dream space, allow yourself an opportunity to imagine. What does your perfect life look like?
What does vibrant health feel like to you? Invite yourself a few moments to simply bask in this radiance pouring out from within.
Now, I invite you to come back into your body, back into this room. How did that feeling differ from your state of normal?
Is this state in another world or is it part of your everyday experience? If this seems foreign and unfamiliar, and is not a part of
your daily living, admit that to yourself. You may have negative associations with this truth, however, not all hope is lost. What if I told you,
that new research has proven, there is an affordable way to get there, it starts with your desire to do so. Before you allow that wave of discouragement,
or hopelessness wash over you, thinking to yourself, “I’ll never get there” take a few moments to absorb this information.

Invite the overwhelm to turn into open space for learning. That part is simple, it is a one-word answer: Epigenetics. Let’s begin with
understanding what exactly Epigenetics is.​Epigenetics is the study of cellular and physiological traits, or the external and environmental factors,
that turn our genes on and off, and in turn, define how our cells actually read those genes. It works to see the true potential of the human mind,
and the cells in our body​.

[1] In other words, within each one of our cells, we have a genetic blueprint of our complete make-up. From the color of our eyes, to the height of our bones, the sound of our voice. Our cells carry our entire DNA strand in every single one of those nuclei. Every tiny cell in our body carries the exact information of who we are. The only differing factor for these cells instructions lies in gene activation or gene silencing. ​Gene silencing refers to a mechanism by which cells shut down large sections of chromosomal DNA. It is generally used to describe the “switching off” of a gene by amechanism other than genetic modification. That is, a gene which would be expressed (turned on) under normal circumstances is switched off by machinery in the cell. Gene silencing is done by incorporating the DNA to be silenced into a form of DNA called heterochromatin that is already silent.

[2]. New research is now pointing to the ability humans carry to silence predisposed genes (such as cancer) and even reverse the effects of these
genes through self-care and meditative practices. Science is just now discovering what we have known all along and this is that we are ​truly​ in charge of our health and happiness. Unfortunately, with this understanding it is now more clear that this is not how the average american, or even the average human is living their life. The environment of cells cannot thrive in high pollution. Pollution is beyond filling our lungs with CO2 emissions and fossil fuels. It delves into all aspects of pollution, to include toxic chemicals in our water systems, processed foods, and even in our soil. In order to achieve max potential on a cellular level,we must first start with cleansing its environment. Detoxing our bodies through organic healthy eating, drinking pure water, and exercise can be your step one. The body has a natural healing capability, but it needs help in order to achieve this. Without deep restful sleep the body cannot function properly, and without a healthy lifestyle and routine, the body will not rest. It is working overtime to rid itself of toxins. The cycle will continue to feed itself until something breaks the chain.

There are several gateways to implement mindfulness into your life. Some common practices include, but are not limited to, yoga,
dance, meditation, cooking, and even singing. Among the most popular are yoga and meditation. The potential health benefits of yoga include: ​Stress reduction.​ A number of studies have shown that yoga may help reduce stress and anxiety. It can also enhance your mood and overall sense of well-being. ​Improved fitness.​ Practicing yoga may lead to improved balance, flexibility, range of motion and strength. ​Management of chronic conditions.​ Yoga can help reduce risk factorsfor chronic diseases, such as heart disease and high blood pressure. Yoga might also help alleviate chronic conditions, such as depression, pain, anxiety and insomnia.

[3] Meditation benefits and types are extremely varied and vast. There are loving and kindness meditations used to align the heart and the mind taught by the heart math institute. Guided meditations which are similar to vision quests led by teachers. Kundalini yoga which uses a combination of breathwork, chanting, and postures to bring one into a meditative state. Zen meditations where the student allows their mind to become empty, returning themselves to a state of “nothingness”. Of course our favorite, meditations to provoke epigenetics, which allow the power of meditation to reverse disease, anxiety, and any “dis-ease” in the body.

A new study by researchers in Wisconsin, Spain, and France reports the first evidence of specific molecular changes in the body following a period of mindfulness meditation. The study investigated the effects of a day of intensive mindfulness practice in a group of experienced meditators, compared to a group of untrained control subjects who engaged in quiet non-meditative activities. After eight hours of mindfulness practice, the meditators showed a range of genetic and molecular differences, including altered levels of gene-regulating machinery and reduced levels of pro-inflammatory genes, which in turn correlated with faster physical recovery from a stressful situation. “To the best of our knowledge, this is the first paper that shows rapid alterations in gene expression within subjects associated with mindfulness meditation practice,” says study author​ ​Richard J. Davidson​, founder of the​ ​Center for Investigating Healthy Minds​ and the William Jamesand Vilas Professor of Psychology and Psychiatry at the University of Wisconsin–Madison. “Most interestingly, the changes were observed in genes that are the current targets of anti-inflammatory and analgesic drugs,” says Perla Kaliman, first author of the article and a researcher at the Institute of Biomedical Research of Barcelona, Spain (IIBB-CSIC-IDIBAPS), where themolecular analyses were conducted. The study was published in the journal Psychoneuroendocrinology.

There are many leading scientists all fascinated by this work. If meditation truly is our key to success, how CAN we teach ourselves to get
out of this over-stressed, over-stimulated reality we are in now. We can take a look on how to connect all of these beautiful practices and
teach ourselves to enter the world of stillness and unlimited potential waiting in the quantum field. The most effortless segway into inducing the
parasympathetic state and implementing a solid self-care plan I can offer you is receiving regular massages. Massage is widely used in all cultures
to evoke feelings of deep relaxation and reduced anxiety. The anxiety-reducing and mood enhancing benefits of massage are probably related
to changes in EEG activity, decreased levels of cortisol and increased activity of the parasympathetic nervous system, which acts automatically
to calm the body and brain during​ ​stress​. Numerous studies show that moderate pressure massage is more effective than light pressure massage for reducing pain associated with different medical problems including fibromyalgia and rheumatoid arthritis. Moderate pressure massage also improves​ ​attention​ and enhances the body’s immune response by increasing the activity of natural killer cells. Functional brain imaging studies show that changes take place in many areas of the brain involved in regulating emotions and stress response including the amygdala and the hypothalamus.

[5] Receiving regular massages can train your nervous system how to release and relax. Paired with a movement class you can relax your way into a meditation practice that ultimately leads to unlocking your true potential, living your healthiest life.

In conclusion, your potential lies in your hands alone. There are various tools such as nutrition, mindful movement, breathwork, yoga,
and regular massages that can lead you into a consistent meditation practice. Once you learn the techniques of stillness and mindfulness,
your hard work and consistency will be the key to telling your DNA which genes to silence and which ones to express. You can choose to live a full
life of radiant health and unlimited joy. This entire journey can begin with one tiny step as simple as booking your first massage, and wouldn’t that
be a fun chapter to write.

Reference Page

[1] Lipton, Bruce (2019) What is Epigenetics? Retrieved from https://www.brucelipton.com/what-epigenetics

[2] Zhang Y. (2013) Gene Silencing. In: Dubitzky W., Wolkenhauer O., Cho KH., Yokota H. (eds) Encyclopedia of Systems Biology. Springer, New York, N

[3] Mayo Clinic Staff (2018, October 04) Yoga: fight stress and find serenity. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/yoga/art-2004 4733

[4] Sakai, J. (2014, December 04). Study reveals gene expression changes with meditation. Retrieved from https://news.wisc.edu/study-reveals-gene-expression-changes-with-meditation/

[5] Lake, J. MD (2018, October 19). Massage therapy for anxiety and stress. Retrieved from https://www.psychologytoday.com/us/blog/integrative-mental-health-care/201810/massa ge-therapy-anxiety-and-stress

The Effects of Complimentary Alternative Medicine for the Poor – by Lindsey R. Hyde

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By definition, ‘accessible’ means being reached or is within reach, as well as the capability of being used, seen, understood, or appreciated. A few common examples of this applied in society include ramps for individuals that navigate the world in a wheelchair, iPhone’s VoiceOver screen reader for people that have a vision impairment or color blindness, and vibrating street crossing buttons to alert those with both hearing and vision loss. Accessibility creates an environment where being an able-bodied individual is not the only standard from which the universe operates. It is all-inclusive, modifying what is already available and always expanding to give everybody the best chance at a successful life not determined by their disability or circumstances. Massage and bodywork, alternative medicine, body movement therapies such as yoga or Tai Chi, and self-care practices and education should be accessible by everyone. In the case of those who are homeless, living in poverty, or are low income, there are many barriers that can stand in the way of them receiving this care, cost, and knowledge being at the top of the list. This paper will discuss the physical and mental effects of being homeless or living in poverty, the positive effects of complementary alternative medicine in this population and why it is vital they receive it regularly, as well as what actions are currently being taken to address the issues of accessibility of this care and why it should matter to you.

According to the United States Census Bureau, in 2017 thirty-nine million people (12.3%) in the United States were living in poverty and almost four-hundred thousand of those people were San Diego residents (11.9%.) Poverty is measured by the U.S. Census Bureau using set income thresholds that vary based on the composition and size of a family. If that family’s income totals less than their threshold value, they are considered as living in poverty. In 2017, the computed poverty threshold for one person living in the United States was 12,488 dollars. With the average population per household being 2.54 that same year, two adults and one child, the poverty threshold was 19,515 dollars. In stark comparison, the median household income of the U.S. in 2017 was 61,372 dollars. Poverty is not just struggling to pay bills or missing a meal, chronic poverty puts physical, emotional, and mental stress and pressures on millions of families each year. The effects of poverty are generational and cyclical, and they extensively impact individuals of all ages, races, and ethnicities nationwide. The basic necessities of survival such as food, shelter, and clean drinking water become such a struggle to secure that things like healthcare, education, and entertainment are seen as frivolous luxuries. Children born into and developing in poverty have higher rates of delinquency, depression and anxiety disorders, lower academic scores, and higher prevalence of cognitive, attention, and behavioral problems. Poverty in adulthood is host to the development of numerous mental health disorders, physiological and psychological stress, and higher rates of suicide. Where there is poverty, there is a lack of education, crime, joblessness, and poor physical and mental health.

In a study published in 2015 done in partnership between San Francisco State University’s Institute for Holistic Health Studies, the National Center for Complementary and Integrative Health, and Texas Tech University Health Science Centers, a direct correlation was found between level of education/income level and knowledge or lack of knowledge of 4 common complementary health practices. A correlation was also discovered between the level of education and ‘lack of need’ being a reason for not utilizing those complementary health approaches. During this research, a survey was used to poll people who have never used acupuncture, chiropractic work, supplements, and herbs, or yoga and their reasoning why. Those who did not graduate from high school were 29-58% more likely to have selected ‘lack of knowledge’ as a reason for non-use across all categories polled. Individuals with higher income levels polled less likely to select ‘lack of knowledge’ as a reason of non-use, for example, this bracket was 37% less likely to choose ‘lack of knowledge’ as a reason for not using chiropractic care. On the basis of education, voters with a higher level of completed education were significantly more likely to choose ‘lack of need’ as a response to non-use of complementary health. Those who attended college were 22% more likely to select ‘lack of need’ in response to non-use of chiropractor and acupuncture care. In conclusion, this data coincides perfectly with the sentiments mentioned above. Living in poverty drastically diminishes the opportunity for affording educational opportunities and utilizing healthcare services. It can be inferred from above that having a higher income equals better healthcare, less labor-intensive work, and potentially fewer injuries, thus creating less need for complementary health approaches.

A study published in 2016 by the U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, and the National Center for Health Statistics further prove the disparities between income level, access, and use of complementary health approaches. Families with incomes over one-hundred thousand dollars had four times more out-of-pocket expenses ($6.2 billion) paid for visits to complementary health practitioners per year than those families making less than twenty-five thousand dollars (1.3 billion.) Natural products and supplement sales paid for out-of-pocket per year were twice as much for families with incomes between fifty and ninety-nine thousand dollars ($4.1 billion) than for those making less than twenty-five thousand dollars ($1.9 billion.) Furthermore, individuals in two of the highest income brackets spent significantly more than half of all the out-of-pocket expenditures for complementary health approaches ($21.1 billion/70.2%.) Those families were also willing to spend almost one-hundred and sixty dollars more on average per occasion while receiving complementary healthcare services or purchasing health products. These studies draw two main conclusions, higher-income individuals, overall, are either spending the most amount of money on alternative healthcare or have the knowledge and means to use it but do not feel the need to. While those with lower incomes and/or living in poverty contribute significantly less money to the purchases of alternative healthcare, the population even more vulnerable and most often forgotten in the world of complementary health services is homeless.

According to The 2018 Annual Homeless Assessment Report (AHAR) to Congress, over half a million people nationwide experience homelessness on any given night. Half of all homeless individuals reside in the top five states with the highest rates of homeless populations. California has the most total people experiencing homelessness at almost one-hundred and thirty thousand homeless individuals any given day, followed by New York, Florida, Texas, and Washington. 2019’s WeAllCount, point-in-time-count, San Diego results show at the very minimum, just over eight-thousand San Diegans live on the streets or shelters on any given night, making it fourth highest on the list of major cities with the most occurrence of homelessness. Thirty-six percent, of the homeless population in San Diego, report being physically disabled, twelve percent are under the age of twenty-four, ten percent are veterans, and three percent are families with at least one child. The effects of homelessness are much more extensive and physically dangerous than those effects of individuals living in poverty. The homeless experience more serious health conditions such as skin diseases due to decreased hygiene habits and access to clean running water, cold or heat injuries by constant exposure to the elements, nutritional deficiencies due to poor diet and/or starvation, drug dependency, alcoholism, mental illness, HIV/AIDS, and much higher rates of mortality, among many others. Psychological effects of homelessness include loss of self-esteem and self-worth, loss of ability and will to care for oneself, increased danger of abuse and violence, increased risk of taking part in or witnessing criminal activity and being incarcerated or otherwise being institutionalized, and development of behavioral problems including substance abuse.

The homeless population and those living in poverty are subjectively in the most need of massage and bodywork, alternative medicine, body movement therapies, and self-care instruction and education, but are least likely to have access to it, let alone be able to engage in it. These types of therapies have the potential to be highly effective for reducing stress and anxiety, increasing blood flow and lymphatic drainage, lowering blood pressure, and soothing neuromuscular pain and discomfort. Such treatments are less expensive long term due to the focus being preventative, this can lead to fewer injuries and illnesses, fewer doctors’ visits and less reliance on prescription medication. High prices and the fight of getting insurance companies to cover complementary health prevents access to these alternatives for many low-income Americans and most of the homeless population.

A 2008 issue of Healing Hands, a publication of the Healthcare for the Homeless (HCH) Clinicians’ Network, explored the use of complementary and alternative therapies in homeless healthcare. HCH Manchester in New Hampshire developed an eight-week long training program working to educate and teach the homeless population ‘Mindfulness-Based Stress Reduction’ (MBSR.) The program consists of two to three hour-long sessions once a week focusing on mindfulness meditation and yoga practices, with a full-day retreat scheduled in week six. Also on staff are a psychologist, social worker, and substance abuse counselor that are available at any time to better assist the participants. To track results, they use a quality of life survey before and after completion of the program to document perceived improvements. Outcomes include reduced pain and increased ability to cope with chronic pain, increased abilities in dealing with stressors and being able to relax, increased sense of well-being and enthusiasm for life, and improved self-esteem, clarity, and awareness. In addition to this program, HCH Manchester also offers clinic services including medical and mental health care, addiction counseling, health education, social services, assistance with food stamps, Medicaid, and disability services, and dental and eye care. For those who are homeless or living in poverty, you are always in fight-or-flight and survival mode. Getting a chance to think clearly, feel safe, cry, laugh, and feel emotions, and even just a kind word or gentle touch can mean the world to them. Everyone deserves the opportunity to feel human and to feel cared for.

Many organizations across the nation are realizing the need for alternative health for the homeless, low income, and improvised populations. New York Harm Reduction Educator works to put drug users and sex workers on the path of recovery, by providing syringe exchange, education, and outreach services. Other services include overdose prevention, counseling and family stabilization services, STD testing, support groups, sex education, as well as holistic health services. NYHRE provides meditation, reiki, qi gong, breathing exercises, and ear acupuncture throughout the city at several of their street-based syringe exchanges. The Care Through Touch Institute in San Francisco, California gives free chair massage at various shelters and churches, to the community of people who experience homelessness or are marginally housed. They also have a program called Comfort, Care, & Companioning Program that targets homeless and marginally housed seniors. This program provides a companion to give comforting massage, caring conversation, and companionship to support these individuals dealing with isolation and physical and emotional pain related to conditions arising from the aging process or illness and injury. Last but certainly not least, Everytable, a restaurant with a fast-food style twist, makes healthy foods quick and accessible to underserved communities in Los Angles, California. The meals are priced according to the neighborhood they serve, making them affordable to lower-income individuals and those living in poverty. The meals are healthy, fresh, and made from scratch and provided to communities with limited or no access to affordable healthy foods and sold at discounted prices.
While there are people out there doing great things and making big strides in creating more accessibility of complementary alternative medicine to vulnerable populations such as the poor and homeless, we still have a long way to go. Education and advocacy are the most critical aspects. Education of the health professionals and practitioners and education of those in need, as well as continually advocate for affected individuals and striving to make positive changes.

Works Cited
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