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A Dramatic Cure forBack

Pain
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By Tim Jarvis

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Wellness
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Favorite

Photo: Ben Goldstein/Studio D

Favorite

Back and neck problems are among the most common reasons Americans see a
doctor, according to a 2008 study published in the Journal of the American
Favorite
Medical Association. And in 2005 people with aching
backs and necks spent a

staggering $85.9 billion on everything from MRIs to prescription drugs in their

search for causes and cures.
Favorite

Now it looks as though a therapy popular with actors and musicians might help
patients with back problems. Alexander Technique was originally developed in
the late 1800s by actor Frederick M. Alexander as a cure for pain and hoarseness.
The technique involves learning to sit, stand, and move more efficiently; certified
instructors still teach the therapy today, through hands-on coaching and subtle
exercises.

In a recent study, researchers at the University of Southampton followed 579 back

pain sufferers for 12 months as they practiced Alexander Technique or received
massage therapy; half in each group also performed light aerobic exercise, such as
brisk walking. (Another group did nothing.) The researchers found that after 24
Alexander sessions, patients improved their ability to move freely by up to 45
percent. "And in the last month of the trial, these people reported only three days
of pain," says study coauthor Paul Little, MD, professor of primary care research.
"The group who hadn't had any lessons reported 21 days." Even more encouraging,
Little found that just six sessions of Alexander Technique followed by light
exercise eased pain nearly as well as 24 lessons. To find a certified teacher,
consult the American Society for the Alexander Technique atAlexanderTech.org
(http://www.alexandertech.org/).
From the April 2009 issue of O, The Oprah Magazine (http://www.oprah.com/app/o-magazine.html)

As a reminder, always consult your doctor for medical advice and treatment before starting any program.

(http://www.oprah.com/book/Knucklehead-TallTales--Mostly-True-Stories-About-Growing-UpScieszka)

Knucklehead: Tall Tales & Mostly True

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25 Superfoods to Incorporate Into Your Diet

Now
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(http://www.oprah.com/food/SuperfoodsIngredients-and-Recipes-for-a-Healthy-Diet)
The Miracle Muffin Top Workout
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7 Things Not to Wear to the Gym
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Dr. Oz's Worry Cures
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7 Fun Exercises Your Trainer Doesn't Want You
to Know About
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(http://www.oprah.com/health/BurnCalories-While-Having-Fun-Fun-Ways-toWork-Out)

A Smart (and Easy!) Way to Curb

Emotional Eating
It all comes down to a simple trickcharting your weight.
By Courtenay Smith

Illustration by Christopher Silas Neal

Every woman has a story line about her weight that she carries in her head: "I was
always the fat kid." "I couldn't lose the pregnancy weight." "I liked my body until I
hit menopause." In fact, the story you tell about your weight shapes your
relationship to your body as much as the weight itself. But what if you're telling
yourself the wrong story?
To help his patients find their true narrative, Robert Kushner, MD, clinical director
of the Northwestern Comprehensive Center on Obesity in Chicago, has them
complete a simple drawing called the life events weight graph. Patients chart
their weight starting typically from age 18 to the present. Then they plot the
events that marked each year: college, marriage, pregnancy, demotion, sick child,
empty nest, and so on.
The point of the graph is to show at a glance how complex weight gain is, and to
free patients from shame about their weight. "Women realize, There are real

reasons this happened to me; it wasn't just lack of willpower," Kushner says. "It
puts people on solid ground to make a change."

That's what is happening to Donna, 61, a Chicago real estate agent who recently
started working with Kushner. Donna's graph (below) reflects an upward
trajectory with lots of zigzags (thanks to yo-yo dieting) and three steep climbs
one after each of her two pregnancies and another after chemotherapy treatment
for breast cancer threw her abruptly into menopause. "Seeing all that in one place,
it made sense that my weight had climbed to more than 200 pounds," she says.
Many patients are also surprised to find a fair number of valleys in their line
graphsperiods where they maintained a healthy weight. "Ask yourself what you
were doing that was successful," says Kushner. "Then see where you regained and
ask what got in the way."
Ultimately, the graph reminds us that weight is the result of how we deal with
stress, navigate change, and make time to take care of ourselves. "Weight loss is
not about what you put on your plate," says Kushner. "It's about how you live your
life."

Here's how to tell the story of your weight:

Take a blank sheet of paper and draw a horizontal axis labeled "Time" and a
vertical axis labeled "Weight." If you prefer a freeflowing style: Simply chart what
you've weighed since high school to the present, allowing the line to express the
pattern of your weight over time. If you prefer an analytical style: Fill in specific
ages along the horizontal axis (marking every half decade or so) and specific
weights along the vertical axis, from 100 pounds to your top weight. Plot the
points for specific weights at specific ages as you remember them, then connect

the dots. To finish: Write down significant life events as they occurred along your
weight timeline.
To interpret the story of your weight, ask yourself the following questions:
1. What is your overall weight pattern?
Is it progressive weight gain (shaped like a staircase)? The typical 10-pounds-adecade pattern usually has multiple causes.
Is it a "rapid-cycling" or yo-yo pattern (line showing rapid ups and downs)? This
is usually a sign of emotional eating, compulsive behavior or an underlying mood
disorder. "I usually recommend these people see a therapist," Kushner says.
Is there a specific inciting incident behind your weight gain? Ask how the
incident affected your ability to take care of yourself physically and emotionally.
2. Are there any causes of your weight gain that you haven't addressed yet? Every
life event on your graph is an underlying cause of weight gain, and must be
addressed. When you look at your life events in those terms, is there anything that
surprises you? For example, even happy events like getting married or earning a
promotion can be the tipping points leading to weight gain.
3. Are there any common themes affecting your weight gain? For instance, are the
causes primarily biological (pregnancy, menopause, going on medication),
emotional (relationship issues, feeling isolated, increased stress) or lack of time
(common among caretakers of aging parents, for instance)? Biological causes can
often be addressed with education (seeing a nutritionist or personal trainer),
whereas emotional causes might involve changing your relationships.
4. Were there times you felt in control of your weight? What was working for you
at that time? Were you keeping a food journal, or cooking more at home? What
would you have to change about your life today in order to sustain some of those
habits?
Could Your Eating Habits Be Making You Miserable?
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Radiation Fallout: Which Screenings Are Safe?

(http://www.oprah.com/health/Are-X-Raysand-CT-Scans-Safe-Radiation-Risks-Dr-Oz)

(http://www.oprah.com/health/Are-X-Raysand-CT-Scans-Safe-Radiation-Risks-Dr-Oz)
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Radiation Fallout: Which

Screenings Are Safe?
By Dr. Mehmet Oz

Photo: Levi Brown

High-tech screenings could be exposing you to unnecessary radiation. Mehmet

Oz, MD, explains how to dial down your dose.
Radiation is all around uswe absorb it every day from gases, minerals, and
sunlightand in small amounts, it's nothing to worry about. But Americans today
are exposed to seven times more radiation from diagnostic medical imaging tests
than they were 30 years agothanks to the expanded use of X-rays, computed
tomography (CT) scans, and mammograms.
CT scans are the biggest culprits, delivering as much as 500 times the radiation of
a standard X-ray, and potentially causing an estimated 1.5 to 2 percent of all
cancers in the United States. More than 16 million CT scans were performed in
hospital emergency rooms in 2007, up from 2.7 million in 1995, and a 2010 study
found that more than a quarter of CT scans are being ordered by primary care
physicians for the wrong reasons (for instance, to check for blood in the urine in a
patient with a urinary tract infection).

I don't want to scare you away from needed tests. When used properly, these
scans have more benefits than risks. But there are a few ways you can protect
yourself:
1. Keep a record of your CT scans, PET scans, and X-rays, and note any radiation
treatment for cancer, plus any occupational radiation exposure (for example, if
you work on an airline crew). Give a copy to your doctor.
2. The next time your physician recommends a diagnostic scan, ask:
How will having this exam improve my care?
If the test's outcome won't change the diagnosis, you shouldn't have it done.
Are there equally good alternatives?
Some diagnostic scans, such as MRI or ultrasound, don't emit radiation. If you
need a CT scan and you weigh less than 180 pounds, your doctor may be able to
decrease the radiation dose.
Can you use an older test result?
Let your doctor know if you've received any imaging at another office or hospital
within the past five years. He may be able to reexamine the results and spare you
another round of radiation.
3. Wear a thyroid guard and lead apron during dental X-raysrecent research
suggests that repeated exposure may be linked to thyroid cancer if patients aren't
properly protected. And ask whether you can receive a digital X-ray, which uses
less radiation than film.

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2 Comments
PaoloFratianni

603daysago

IrecentlywasatthedentistanddidnotwanttheXraysonlyacleaningbecauseIwantedtoavoid
excessradiation.I'veneverhadacavityinmylifeandamoverfortysothechancesIhadonewere
slimanyway.InanycasetheywerepolitelyadamantrefusingtodoacleaningunlessIacceptedtheir
termsofdoingthematleasteverytwoyrs.Iacceptedthesetermsaftermuchconversation.

UnfortunatelyittakesfourXraystogetalltheshotstheyneed.IrealizeitlessthanthestandardXrays
butIswearIfeltabitnauseousafterwardsandhadaburningsensationonmyleftcheck.I'mpretty
sensitivetobiofeedbackandamwonderinghowmuchriskIputmyselfat.It'snotworthitifsomedayI
havecancerjusttoappeasedentalpolicyinwhichmuchofitisaliabilityissue.
Like Reply Share 1reply
RonSchneider

0
497daysago

So...adentalxrayonhereis5microsieverts.Youreceive3.5millisievertsperyearjustliving
onEarth.1millisievertisequalto1000microsieverts.Youreceivedlessradiationexposure
thansleepingcomfortablyinyourbedathomefor2days.
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A Smart (and Easy!) Way to Curb Emotional

Eating (http://www.oprah.com/health/How-toLose-Weight-Diet-Tips-Charting-Your-WeightGraph)

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Can She Change the Way We

Treat Cancer?
By Emily Stone

Illustration by Christopher Silas Neal

A cancer researcher turned cancer survivor is changing the way ovarian tumors
are treated.
At dawn on a perfect summer morning in 2006, Laura Shawver was lying on her
surfboard, waiting for a wave off San Diego's Scripps Pier, when she noticed a
sensation of pressure in her pelvis. Shawver had spent most of her career working
for Sugen, a pharmaceutical company that developed drugs for stomach and
kidney cancer. But the possibility that what she was feeling was a tumor never
crossed her mind.
Two weeks later, Shawver found herself in her doctor's office staring at an
ultrasound monitor. "I remember thinking they must have been using a
magnification setting," she says. The mass on her left ovary was the size of a
grapefruit.
As the cancer diagnosis sank in, Shawver launched into scientist mode. She
figured her first step would be to get a molecular profileor blueprintof her

tumor. "Blueprinting" was a new technique revolutionizing cancer treatment: It

identified the exact genetic glitch causing a tumor to grow so that doctors could
design a precisely targeted treatment.
To Shawver's shock, however, not a single commercial lab in the United States
was profiling ovarian tumors. The big cancersbreast, lung, colonwere at the
forefront of genetic testing, but no one was applying the tactic to smaller cancers.
Shawver knew her prognosis wasn't good. Three-quarters of ovarian cancer
patients experience a recurrence within a couple of years, and more than 90
percent of them will die from it. About half a dozen drugs are regularly used to
treat recurrent ovarian tumors and 16 more are considered potentially useful, but
without a tumor's blueprint, doctors essentially "pick a drug out of a hat," Shawver
says, making the decision based on factors such as whether a patient prefers oral
or IV medication, and if she minds losing her hair. "As a scientist, that didn't make
sense to me. I thought, We can do better."
After her surgery and chemo (she got the standard regimen for a first tumor),
Shawver started the Clearity Foundation (http://www.clearityfoundation.org/) in
2007 to coordinate ovarian cancer blueprinting at no cost to the patient.
Clearity works with a handful of labs to run the broad array of tests needed to
build each molecular profile. Insurance companies cover some of the cost (which
can reach $10,000), and Clearity pays the rest with donated funds. Once the
blueprint is complete, the foundation will help match the patient to an
appropriate clinical trial or recommend a treatment tailored to her specific
cellular malfunction.
Clearity has been tracking the progress of all the women it helps200 to date
and offers its data to doctors and researchers all over the world so they can find
out which drugs work best on which types of tumors.
Stephen Friend, MD, president of Sage Bionetworks, a nonprofit studying how
genetic research can combat disease, says Clearity's data is invaluable to

scientists searching for a cure. "Every disease needs a champion," Friend says.
"For ovarian cancer, Laura is the one." Shawver is winning the battle for her own
health, too. She has been cancer-free for four years.
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A Smart (and Easy!) Way to Curb Emotional

Eating (http://www.oprah.com/health/How-toLose-Weight-Diet-Tips-Charting-Your-WeightGraph)

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Stay Healthier at Your Desk

How Kirsten Bohlke found a new position at work.
By Kirsten Bohlke

Illustration by Ciara Phelan

I exercise four times a week. I always take the stairs instead of the escalator, and
when it's practical, I walk from point A to point B. Yet for most of my career, I
counteracted this healthy behavior by spending nine hours a day at the office
lolling in a chair. So a few months ago, when my coworkers began converting to
standing desksyou burn more calories! you activate your core! you can tack
years onto your life!I couldn't resist. Sure, it's hard to eat lunch at my desk
without dribbling it on my blouse (too much distance between food and mouth);
still, I've become a total convert. Here's why you should, too:
1. Despite my best intentions (and years of childhood ballet training), I'd hunch
over in my chair for hours at a time. Slouching while standing at a desk would
require real effort.
2. Since I'm already up, I'm more likely to walk over to someone to ask a question

or discuss an idea than to fire off an e-mail, which is healthier and more efficient,
and yields richer communication.
3. Sore feet are never an issue, thanks to my trusty antifatigue mat, made of
spongy vinyl to give me all-day cushioning and support.
4. My belly doesn't bulge as much as it does when I'm sitting. Feeling less selfconscious about my abs and tightening them at the same time? Win!
5. I'm empowered. When a coworker approaches me about a touchy issue while
I'm sitting, I tend to react defensively. When I'm standing, I feel a greater sense of
confidence and control.
6. I have a newfound appreciation for meetingsor, should I say, sitting breaks.
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Don't Just Sit There! How to Get Fit at Your

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The Hidden Benefits of Anger,
Cursing and Negativity
What you think of as your worst qualities can have some surprising upsides.
By Melinda Wenner

1. Imperfect Harmony
In nature, nothing is ever black-and-white, and every yin has its yang. Time and
time again we discover that things we thought were unequivocally unhealthy
like germs or UV rayscan sometimes be quite good for us. (We're still waiting for
some happy news about French fries.) And now researchers are beginning to find
that the same is true of our habits and personality quirks. "In certain situations,
what is typically a detrimental trait can turn out to be a good one," says Bryan
Gibson, PhD, professor of social psychology at Central Michigan University. In

other words, what you perceive as faultseven minor ones like blurting out curse
words when things go wrong or doodling whenever your boss fires up an Excel
spreadsheetcan, in the right context, be strengths. Here's why.
When optimism isn't the best solution (http://www.oprah.com/health/TheHidden-Benefits-of-Anger-Cursing-and-Negativity/2)

2. Negativity
The old thinking: Pessimism is a self-fulfilling prophecy. Debbie Downers aren't
just annoying; they're also less likely to prosper.
The new wisdom: All that worst-case-scenario brooding can make pessimists
more likely to foreseeand overcomepotential future problems. "Defensive
pessimismthinking specifically about what might go wrongcan turn anxiety
into action," says Julie K. Norem, PhD, professor of psychology at Wellesley
College and author of The Positive Power of Negative Thinking.

3. Cursing
The old thinking: Swearing is trashy. (Just picture The Real Housewives of
Atlanta.)
The new wisdom: Using your favorite four-letter word at the right time can
alleviate pain. A recent study published in NeuroReport found that participants
who immersed their hands in icy water and were allowed to shout expletives
experienced significantly less prickly, numbing pain than when they repeated
neutral words. Researchers speculate that cursing activates the stress response,
boosting the body's pain threshold to deal with crisis.

4. Doodling
The old thinking: Scribbling circles on a notepad while your company's chief
inspiration officer drones on about synergy means you have trouble focusing.
The new wisdom: Doodling can boost your mind's ability to notice and remember
mundane information by nearly 30 percent, according to research from the
University of Plymouth. The theory is that the act of drawing makes use of
visuospacial processes in the brain that might otherwise be used for
daydreaming, thereby preventing your mind from wandering.

5. Procrastination
The old thinking: Procrastinating keeps you from getting anything done. Speaking
of which, have you watched Nora the piano-playing cat on YouTube lately?
The new wisdom: In short bursts, dillydallying increases your overall productivity.
"After about an hour of intense work, it's hard for people to maintain high-level
concentration," says Brent Coker, PhD, an online consumer behavior researcher at
the University of Melbourne in Australia. Coker's research shows that people who
periodically check Facebook or their personal e-mail throughout the day are, on
average, about 10 percent more productive.

6. Gossip
The old thinking: Feeding the rumor mill is a sign of insecurity.
The new wisdom: Gossiping can solidify friendships and strengthen your moral
compassso long as you're judicious about what you say and whom you say it to
(dishing about Tiger Woods's latest mistress with your best friend: yes; spreading
false rumors about your boss to half the office: no). Sharing juicy information with
friends strengthens social bonds, and experts say gossip also informs us about
what is acceptable and unacceptable behavior.

7. Anger
The old thinking: Getting angry is unhealthy because it raises blood pressure
(hence expressions like "that makes my blood boil").
The new wisdom: As long as your anger problems aren't chronic, getting mad
when you face an unfair situation can actually buffer stress. According to Jennifer
Lerner, PhD, director of the Harvard Decision Science Laboratory, outrage stems
from feeling wronged. Reacting with controlled anger rather than runaway
anxiety releases less of the body's stress hormone cortisoltoo much of which
has been linked to bone loss, depression, and obesity.
Is celebrity gossip bad for your health? (http://www.oprah.com/omagazine/IsCelebrity-Gossip-Bad-for-Our-Brains)

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Are You Taking the Right

Nutritional Supplements?
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Photo: Thinkstock

1.
As you navigate the alphabet soup of the vitamin aisle, pick up these three bottles:
a multivitamin, calcium with magnesium, and vitamin D. Then, depending on your
health, your genes, and your doctor's advice, you may want to supplement those
supplements. A few questions to shape your shopping list:
If You Have Low Back Pain:
Willow bark contains salicin, an anti-inflammatory agent that's similar to the
active ingredient in aspirin.

Photo: Thinkstock

2. If You Have a Family History of Alzheimer's Disease:

Coenzyme Q10 may protect against cognitive decline because of its antioxidant
properties.

Photo: Thinkstock

3. If You Have High Blood Pressure:

Daily fish oil can reduce heart disease risk. (It may also ease pain from
rheumatoid arthritis.)

Photo: Thinkstock

4. If You're Constipated:
Glucomannan, derived from the root of the konjac plant, forms a bulky fiber that
promotes bowel movements.
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6 Hidden Health Benefits of Eating Peels, Stems

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