Brent A. Bauer - Mayo Clinic Guide to Integrative Medicine: Conventional Remedies Meet Alternative Therapies to Transform Health

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Mayo Clinic

Medical Editor

Brent A. Bauer, M.D.

editorial Director

Paula M. Marlow Limbeck

senior editor

Karen R. Wallevand

managing editor

Stephanie K. Vaughan

Product manager

Christopher C. Frye

Illustration, photography and production

Stewart J. (Jay) Koski, Kent McDaniel, Matthew C. Meyer, Gunnar T. Soroos, Malgorzata (Gosha) B. Weivoda

editorial research

Abbie Y. Brown, Deirdre A. Herman, Erika A. Riggin

Proofreading

Miranda M. Attlesey, Alison K. Baker, Julie M. Maas

Indexing

Steve Rath

contributors

Anjali Bhagra, M.D., Barbara K. Bruce, Ph.D., L.P., Paul E. Carns, M.D., Tony Y. Chon, M.D., Edward T. Creagan, M.D., Kevin C. Fleming, M.D., Ralph E. Gay, M.D., D.C., Jennifer L. Hauschulz, Jennifer L. Koski, James T Li, M.D., Ph.D., Connie A. Luedtke, R.N., RN-BC, Denise M. Millstine, M.D., Arya B. Mohabbat, M.D., Katherine M. Piderman, Ph.D., Jessica M. Smidt, Amit Sood, M.D., Jon C. Tilburt, M.D.

Brent A. Bauer, M.D.

Medical editor, Mayo Clinic Guide to Integrative Medicine, and Director of Research, Integrative Medicine and Health, Mayo Clinic, Rochester, Minnesota.

As Americans seek greater control of their health, explosive growth is taking place in the field of integrative medicine. People are looking for more natural or holistic ways to maintain good health. In addition, more and more people want to not only manage and prevent illness but also improve their quality of life overall.

At the same time, more treatments that were once considered on the fringe are slowly being integrated into conventional medicine. The key word to focus on here is integrated.

Although the term integrative medicine may be new to you, its reflected in the title of this book for a reason. Its a term thats been in the works for many years now a concept that was known as alternative medicine back in 2007 when the Mayo Clinic Book of Alternative Medicine was first published. Thats because these types of treatments were seen as alternatives to conventional medicine. Since then, the term alternative medicine has gone through several evolutions as more is learned about this growing field.

Today, as evidence showing the safety and effectiveness of many of these therapies grows, physicians are starting to integrate aspects of what was once seen as alternative medicine into conventional medical care. Thats why youre hearing the term integrative medicine more often. That change is reflected in the title of this book.

The purpose behind what you are about to read is to give you evidence-based insight into many of the most popular integrative treatments that can boost your health and wellness. Youll learn about integrative techniques and treatments that Mayo Clinic feels have the best research behind them.

Before you read through this book, think about your current health and your quality of life. If its not where you want it to be, integrative medicine used alongside conventional medicine may be worth discussing with your health care team. What is most important is finding the best evidence-based products and practices that work with conventional medicine to improve your health mind, body and spirit.

Here are 3 ways you can experience integrative medicine right now, this week.

Try a different form of physical activity this week. Here are three options.

Yoga is a mind-body practice that combines physical poses, controlled breathing, and meditation or relaxation. Before trying yoga, see . Search on yoga poses.

Tai chi is a self-paced system of gentle physical exercise and stretching. Learn more about tai chi

Qi gong (CHEE-gung or CHEE-KUNG) generally combines meditation, relaxation, physical movement and breathing exercises to restore and maintain balance.

Choose one or more of these techniques:

First, find a quiet place free from interruption. Tense each muscle group for at least five seconds and then relax for up to 30 seconds. Repeat before moving to the next muscle group. Learn more about progressive muscle relaxation .

With deep breathing, you breathe from the muscle under your rib cage (diaphragm). Take a deep breath of air, pause, exhale and then pause before repeating. Learn more .

Form mental images of places or situations you find relaxing. Use as many senses as possible, such as smells, sights, sounds and textures. Learn more about guided imagery .

When you practice mindfulness meditation, focus on what youre experiencing, such as the flow of your breath. Observe your thoughts and emotions, but let them pass without judgment. Learn more about mindfulness meditation .