Energy Medicine Morning Ritual

Should you consider an energy medicine morning ritual? Good question. Here are my thoughts on that.

There are a lot of holistic and alternative techniques out there. Some are very valuable, some not so much, and, regrettably, others are downright fraudulent.

Personally, I aim to balance an open-minded attitude with a solid dose of healthy skepticism. It’s not always an easy balance to attain.

Energy Medicine encompasses a wide range of beliefs and teachings.

You’ve probably heard of the concept of Chi (life force) from Chinese medicine.

Or perhaps you’re familiar with the concept of chakras.

These are examples of aspects of energy medicine. There are lots more.

Are these valid, true concepts? Do they really describe energies that adepts are able to sense? Or are they woo-woo foolishness and wishful thinking?

I don’t have a solid answer to those questions, but I am inclined to accept that there are energies involved in wellness that Western medicine doesn’t recognize.

Still, it’s true that no one is ever seen or measured Chi, for example.

However, that may mean simply that we don’t have the proper instruments to recognize Chi.

If you look for x-rays with a telescope, you’re not going to find them.

So lacking proof, what should we do?

Here’s a question I use to help me decide about beliefs: “If I acted as if this belief was true, how would it affect my life? Would I be a better person or a worse person? Would my behavior improve or deteriorate? Would I be putting myself or others at some sort of risk?”

Using that criteria, here is an example of a belief I choose to hold as true: “People are doing the best they can with the resources they have.”

I don’t really know if that’s absolutely true or not.

However, if I act as if it is I find myself going through life with much more compassion.

I’m willing to believe that nobody chooses to be a jerk and that if we knew their life story we could understand where their poor behavior came from.

BTW -that doesn’t mean we condone inappropriate behavior. We can detest the sin while feeling compassion for the sinner.

Another criterion I like to use is the source of the teaching and whether or not someone promoted may have an ulterior motive.

If something has a long history in some healing tradition or another, I tend to treat it respectfully.

On the other hand, if something is being promoted with a big sales push and little solid evidence, the dial on my skepticism meter gets turned way up.

How does this relate to Energy Medicine?

Well, many traditions allude to various forms of life force and energies.

There does seem to be something that healers and mystics across multiple cultures have sensed. Perhaps it’s just a coincidence. Or perhaps there really is something there.

Additionally, Western science is beginning to recognize some very crude forms of what could be considered energy medicine.

For example, your beating heart sends a very powerful electromagnetic force throughout your body with every beat. The pattern of those beats contain information. We are beginning to recognize that these electromagnetic waves communicate that information to every cell in your body at the speed of light.

Those energies have always been there, but we’ve never paid much attention to any possible function.

Not only that, these electromagnetic waves radiate out from your body to others. It’s possible to detect traces of one person’s heartbeat pattern in another person’s EEG (brainwave) pattern, even if there is no direct contact between them!

We can expect to see a lot more research along these lines in the coming years.

On the ulterior motive side, many of the techniques evoked to manipulate energy are free or very low cost. They also are generally safe. There doesn’t seem to be much downside.

Additionally, many have proven benefits beyond any theoretical effect on your energy fields.

A good example of this is meditation. Multiple scientific studies demonstrate profound health benefits from a regular practice of meditation.

Even more profoundly, new dynamic brain scanning techniques show that meditation changes the actual physical structure of the brain.

I think you can tell I’m leaning toward accepting at least the possibility that energetic factors influence our health and well-being.

As part of that, I’ve incorporated an energy medicine ritual into my morning routine.

One of the people whose work I follow is Donna Eden.

Donna claims to be able to see or sense nine separate energy systems that are active in all of us. She also has developed routines to help clear and reorganize blocked or confused energies.

Is this really true? I don’t know. I do know that people who work with her appear to achieve great results. Maybe it’s a powerful placebo effect, or maybe she really is straightening out energies. Either way, people get good results.

One of the things he recommends is an energy clearing routine to do once or twice a day. Sort of the energetic equivalent of brushing your teeth.

I’ve started doing it every morning. If nothing else, it’s a general stretching get-moving-in-the-morning routine. I like to do this, then some gentle calisthenics followed by a 12-minute meditation (I listen to a binaural recording time for 12 minutes).

I enjoy this morning routine and I think it helps me get my days off to a good start. There’s certainly is no downside to it.

I suggest you give it a try and see how you respond.

In this video, Donna leads you through one version of her energy clearing/balancing routine. If nothing else, I think you agree that she herself radiates a positive, joyful energy. Have fun trying it!

 

Suspension Straps and Travel

Picture of the Oregon coastLast spring, Jackie and I rented a place on the Oregon coast.

We wanted to stay active while we were there and do more than walk the beach so we brought along our suspension straps.

One of the advantages of suspension straps is that they are both highly versatile – you can get a full body workout using them – and also quite portable.

Most straps come with an anchor that you can throw over the top of a door, then close the door to lock it in place.

As it turned out, we didn’t need to. There were beams across the living room in the rental home. We hung the straps from them.

During our stay we noticed that with the straps just hanging there, we tended to grab them and do a few movements several times throughout the day.

I mean, you’re walking by the straps so why not grab them and do few I-Y-T moves or curtsy lunges or deep knee bends? It was easy.

Suspension straps in living roomWe liked it so much that when we got home I bolted an anchor to our living room ceiling so we could hang the straps there.

Since then, I find myself using them for a few minutes several times every day. It’s been a nice addition to my routines.

As you know, exercise is important. But not just exercise in defined workouts. It’s important to move frequently. Having the straps handy makes it easy to do that.

Some days I do a full 20 to 40 minute workout on the straps. The biggest change, though, has been getting in the habit of using them briefly several times a day every day. It’s a nice way to stay active and move in several different ways.

There are a couple other things I like about straps.

For one thing, you can do a lot of different exercises with only one piece of equipment – the straps. And that piece of equipment isn’t all that expensive.

Yes, the TRX brand will set you back $175 or more. However, if you search YouTube you’ll find a lot of instructional videos on how to make your own set using nylon hold-down straps and PVC tubing.

I thought about going that route but then I found straps on Amazon for less than $50.

Another thing I like is that using suspension straps is very scalable and very safe.

By scalable, I mean that it’s very easy to adjust the difficulty of the workouts to match your fitness and strength levels.

It’s safe because it’s low impact and encourages training muscle groups to work in a coordinated fashion.

So if you haven’t done it already, give suspension training a try. It makes it easy to keep moving and is a a nice addition to any fitness routine. See if it works for you.
When I do a full suspension strap workout, here’s the follow-along program I use. It provides good instruction on form as well as lots of full workout videos at all levels of intensity: beginner, intermediate and advanced.

Use Your Subconscious to Make Better Decisions

choosing the best planHave you ever struggled when faced with an important decision? Would you like to know how to make better decisions?

Decisions about things like what job to take or which apartment to rent or what school to attend?

A lot of people will try to go about this using the old Ben Franklin technique of writing the pros and cons of each option.

Here’s how Ben described his technique:

“My way is to divide half a sheet of paper by a line into two columns; writing over the one Pro and over the other Con. Then during three or four days’ consideration, I put down under the different heads short hints of the different motives, that at different time occur to me, for or against the measure. When I have thus got them altogether in one view, I endeavor to estimate their respective weights; and where I find two, one on each side, that seem equal, I strike them both out. If I judge some two reasons con equal to some three reasons pro, I strike out five; and thus proceeding, I find where the balance lies; and if after a day or two of further consideration, nothing new that is of importance occurs on either side, I come to a determination accordingly.” 

While that can be helpful, I find I often still have difficulties making a decision even after I have compiled an extensive list of pluses and minuses.

I don’t know about you, but sometimes writing things out in a purely objective fashion only seems to muddy the water more.

How do you compare apples and oranges?

Is it more important to have morning light in the kitchen window or to be two blocks closer to the subway station? Is it more important to live in a city with a nicer climate and a job I like or to be closer to my family?

The challenge is that the pro and con method uses only the conscious mind. It’s very poor at harnessing the benefit of subconscious knowing and intuition.

Our subconscious does a tremendous amount of work in the background.

I won’t go into much detail here but part of the reason it needs to is because we are constantly bombarded with much more information than we can handle consciously.

Our solution to this is that the subconscious does a lot of filtering. It only brings something to our attention when it recognizes it as important to us.

I’m sure you’ve experienced this in various ways.

This is why you can be at a party carrying on a conversation and completely unaware of the conversation on the other side of the room until somebody over there mentions your name.

You hadn’t been actively eavesdropping. You weren’t even aware of the other conversation until your subconscious picked up the mention of your name.

Your screening system immediately decided that might be something important to you and relayed the info to your conscious awareness.

front end of red carThis is also the reason why once you buy a certain model car you notice all the similar models on the road. Those cars didn’t suddenly materialize. They were there all along. You just didn’t have any reason to notice them before you had one too.

This is part of the reason why goalsetting can be helpful. When we’ve defined a goal, our subconscious can begin to look for events and opportunities that may help us reach it.

Scientists often describe solutions coming to them not when they were actively working on the problem but while they were distracted or relaxing. Think of Archimedes discovering displacement while taking a bath.

Another example I always remember is the chemist who first described the structure of the benzene ring.

benzene ringHe had been trying to work out how these molecules were constructed for some time without success. Then he had a dream of wriggling snakes and suddenly one of the snakes grabbed its own tail.

The dream gave him the insight that benzene had a ring structure.

That’s all well and good, but do we have to wait for some random dream or flash of inspiration? Is there some way to purposely tap into our subconscious?

In short, can we harness the subconscious to help us make better decisions?

Yes, we can!

Here’s a three step process you can try:

Define the decision you want to make or the problem you’re trying to solve. Write it down.

• Next, distract the conscious mind with some activity that will keep it occupied. In various experiments, researchers used computer-based puzzles. You can do the same thing using a puzzle book such as Sudoku or crossword puzzles or anagrams or find-the-word type puzzles. Anything that will keep your conscious mind focused and occupied. Do this for 5 to 10 minutes.

• Now, without thinking too much about it, write down your decision or a solution to the problem you were working on.

I’ve been surprised at the feeling of clarity I often achieve using this short exercise. Give it a try and see how it works for you.

BTW – This isn’t some technique I just made up.  There’s quite a lot of research into this type of decision making.  If you want to look into the studies, here’s a place to start:

On Making the Right Choice: The Deliberation-Without-Attention Effect
Ap Dijksterhuis, Maarten W. Bos, Loran F. Nordgren, Rick B. van Baaren

Science 17 Feb 2006:
Vol. 311, Issue 5763, pp. 1005-1007
DOI: 10.1126/science.1121629

 

Turmeric and Wound Healing

Turmeric root and powderTurmeric is a versatile spice. It’s tasty so it’s not surprising that it figures prominently in many Asian cuisines.

Perhaps as importantly, turmeric has a long history of medicinal usages.
It has great anti-inflammatory and antioxidant properties. This makes it very helpful for problems like arthritis.

Cultures that regularly include turmeric in their diet have a lower incidence of Alzheimer’s disease.

There’s also some suggestion that turmeric reduces the risk of cancer.

With possible benefits like that, I try to add at least a little turmeric to my diet most days.

When I have eggs, which is often, I sprinkle turmeric on them.

I also make a “latte” by blending hot almond milk with turmeric, ginger, cinnamon and a bit of coconut oil. Very tasty – I suggest you give it a try.

Feel free to add a little sweetener if you care to.

Beyond that, I enjoy curries. When I make one I’m always sure to add turmeric.

If you don’t want to use turmeric in your cooking, you can take supplements. Curcumin is the main active ingredient in turmeric and that’s the supplement that you’ll usually see in the health store.

Still, as always my preference is for whole foods and supplements only as a secondary backup.

You’re probably not too surprised about using as a spice or a supplement. You may be a little less aware of the linkage between turmeric and wound healing.

Turmeric has significant antiseptic effects. Additionally, some studies suggest that it improves collagen formation and wound remodeling – very important aspects of wound healing.

Because of these effects, turmeric is a reasonable natural remedy for minor cuts and scrapes.

Using it for this purpose is pretty straightforward.

Mix turmeric with enough coconut oil to make a paste. If there’s no coconut oil handy you can use water. After cleaning the wound, coat it with this paste, then put a bandage on.

Change this dressing once a day or so.

If you want to know about another natural treatment for minor cuts and scrapes, click on that link.

And here are some references if you’re interested:

Life Sci. 2014 Oct 22;116(1):1-7. doi: 10.1016/j.lfs.2014.08.016. Epub 2014 Sep 6.
Curcumin as a wound healing agent.
Akbik D1, Ghadiri M1, Chrzanowski W2, Rohanizadeh R3.

Curr Pharm Biotechnol. 2016;17(11):1002-7.
Wound Healing Effects of Curcumin: A Short Review.
Tejada S, Manayi A, Daglia M, Nabavi SF, Sureda A, Hajheydari Z, Gortzi O, Pazoki-Toroudi H, Nabavi SM1

Validation

Here’s a video I really like.

For one thing, it’s a love story with a happy ending and I’m always a fan of those.

More to the point here, on a website about wellness and vitality, is the message about a positive outlook.

We tend to find what we look for. We also tend to get more of what we focus on.

If we look for reasons to mistrust people or focus on some annoying quirk they have that’s all were likely to see.

Validation shows us what the opposite approach might yield, what it might be like to look for the best in everyone and appreciate then and their good points.

I hope you enjoy it as much as I do. And I hope you feel validated in your own life.

Natural Remedy for Cuts and Scrapes

band aidsI grew up as one of five boys. As you might imagine, there was a fair amount of rough-and-tumble in our household. Cuts and scrapes were pretty common.

Our mom used to clean the cuts, put on some Mercurochrome, apply a Band-Aid and send us on our way.

Of course this was always accompanied by a hug and a kiss.

I’m now certain that mom’s love and attention had much more to do with the healing than the Mercurochrome. Alas, Mercurochrome is pretty worthless as an antiseptic. The only thing I can say in its favor is that it has a pretty color and it doesn’t sting.

However, a lot of things people put on wounds are even worse. Not only are they ineffective, they can actually be harmful.

Back in the 50s, the other common antiseptic for cuts and scrapes was iodine. Iodine is certainly an effective antiseptic but it stings like the dickens. Plus, it’s actually a little harsh to put directly in an open wound.

These days a lot of people use Neosporin ointment. Not a good idea.

The active ingredient in Neosporin ointment is the antibiotic neomycin. Neomycin is in the category of antibiotics known as aminoglycosides.

There are a couple things wrong with using an antibiotic in a wound.

For one thing, topical antibiotics aren’t especially effective. They don’t work very well for preventing infection in a wound.

Another reason: we should use antibiotics only when absolutely necessary and when no other good alternative exists. I’m sure that by now you’re aware of the increasing incidence of antibiotic resistant bacteria. Overuse of antibiotics is a leading cause.

Yet another reason to stay away from Neosporin is the fact that it has a very high incidence of allergic reaction. Somewhere around 10% of people will develop sensitivity after a few days of use. That rate goes up even higher as people get older.

Here’s a Natural Alternative to Treat a Minor Cut

So if you’re not going to use Neosporin what should you use?

I’m glad you asked. There are a couple of natural remedies that are extremely effective. The one we use most frequently in our home today is medical honey.

Medical honey is honey produced by bees that have foraged on Manuka (also known as tea tree) shrubs.

Medical honey is marketed under the brand name Medihoney in the United States. You can find it in most pharmacies.

You can also find Manuka honey in a health food store. The downside of that honey is it may not have been handled as carefully in production as medical grade honey.

Whether or not to use it is your call. I will say that I’ve used honey from the health food store on myself and my family without any problems.

The only thing you might want to be careful about is using honey on someone who has a history of allergy to bees. Although the risk of a serious reaction is extremely low, it’s best to be on the safe side.

So for minor cuts and scrapes skip the Neosporin. Clean the wound well with plain tap water, Pat it dry with a clean towel, then apply some honey and a bandage.

And if it’s for someone in your family, remember the hug and a kiss.

There are other natural options I write about elsewhere that you can check out.

And here are a couple of references if you’re interested:

Mandal MD, Mandal S. Honey: its medicinal property and antibacterial activity. Asian Pacific Journal of Tropical Biomedicine. 2011;1(2):154-160. doi:10.1016/S2221-1691(11)60016-6.

Maddocks SE1, Jenkins RE Honey: a sweet solution to the growing problem of antimicrobial resistance? Future Microbiol. 2013 Nov;8(11):1419-29. doi: 10.2217/fmb.13.105

Great Movie Dance Scenes Mash Up

Sometimes I like to post a video just for fun.  This is one of those times.

This video is a mash up of dance scenes from over 60 classic movies timed perfectly to Uptown Funk by Bruno Mars. It’s great fun. Click play to see what I mean.

I have a lot of respect for the film buff who had both the knoweledge base and the patience to put this clip together.

Free Yourself from Useless Worry

worried young womanHere’s a skill I suggest you commit to: free yourself from worry.

I define worrying as imagining unpleasant or unwanted outcomes as if they had already happened.

Worry itself serves no useful purpose. It’s a thief.  It robs the present moment of its joy.

And then it gets even worse…

Worry warps a person’s ability to see reality clearly and take effective action.

Over time, worry can become a habit, a habit of thought. Not at all good because we now know that thought habits lead to real, physical changes in the brain.

The more you worry, the more you are wiring your brain to do it in the future.

Fortunately, habits can be changed.

It may not seem like it, but the degree to which we engage in worry is, in fact, under our control. This is despite what many people believe. That’s not surprising since there are many mistaken beliefs about worry.

Here are a few…

Many people believe outside events trigger their worry and therefore they have no control over it.

Others believe that worry is necessary and useful.

Or they believe that worrying somehow protects them from bad events.

Some people think worrying proves that they’re concerned.

The list goes on…

So to begin, look at your assumptions about worry. Do you worry a lot? Why? Do you think it somehow serves you?

As I mentioned, some people think that worry is necessary and useful.

They may even think that worrying is a sign of maturity and being responsible, or that worrying is a way to figure out an answer to a problem.

None of that is true.

Excessive worry is more a sign of inability to gain proper perspective.

Rather than producing a solution, it keeps you stuck in the problem.

This is a good place to apply the Pareto principle, the idea that 20% of activity produces 80% of the results.

Spend 20% of your time or less identifying the problem and 80% working on the solution.

Another reason some people worry is that they feel it somehow protects them from bad things happening.

That feeling borders on superstition. All worry does is keep you from enjoying the present moment.

If your mind is filled with thoughts of terrible things that could possibly happen in the future it’s hard to recognize and enjoy what’s going on at the moment.

As you consider your beliefs about worry and why you may engage in it, you may find you want to stop worrying so much. Here’s how to go about doing that

An important first step for many people is to develop a tolerance for uncertainty.

Many people who worry chronically do so because they have difficulty accepting uncertainty.

Alas, uncertainty in this life is inescapable. The old saying that nothing is certain except death and taxes carries more than a little truth.

Worrying does nothing to change life’s uncertainties.

Here’s a principle of cognitive restructuring that can help you deal with uncertainty: question your thoughts.

Many people go through life never questioning the accuracy or usefulness of their beliefs or automatic thoughts.

Often just taking a step back and asking yourself about the accuracy of a given thought gives you a better perspective. Very often you’ll realize that a thought has little validity. Then you’ll be able to move beyond it.

Is it possible, or even desirable, to be certain about everything in life? Is it possible to accept the inevitable uncertainty and still enjoy life?

Here’s a question for you to consider:

If something is uncertain, do you tend to envision a bad or a good outcome?

It’s equally valid to imagine a positive future as it is a negative one. Which way do you tend to go?

Imagining something bad happening can be about as bad as actually experiencing it.

Mark TwainAs Mark Twain said “I’ve experienced many terrible things in my life, most of which have never happened.”

For many people, worrying becomes a way of life. For these people, worrisome thoughts intrude throughout the day, distracting them from their present moment.

If they could focus on what was going on in their immediate experience, they’d almost always realize that their current situation was actually pretty good.

When most people question their assumptions and beliefs about worry, they realize that it isn’t serving them. Yet they still feel compelled to worry.

It can be a tough habit of thought to break. But it definitely is possible.

Here’s how…

First, what generally doesn’t work is trying to stop “cold turkey.”

Fortunately, there’s a way to taper off that works for most people.

The better strategy is to accept your tendency to worry, but agree with yourself to confine it to a set period of time once or twice a day.

With this technique, you set some time aside, say fifteen or twenty minutes, a day where you allow yourself to worry to your heart’s content.

Then when you catch yourself with worrisome thoughts at other times of day, remind yourself that you’re going to do your worrying later.

Most people find that this allows them to stop worrying in the immediate moment because they know they can do it a little later.

This frees mental and emotional energy to focus on what’s working and solutions for what isn’t.

Once you’ve delayed the worrying, refocus your attention on your immediate environment. Even better, look for something to appreciate in the present moment.

The next step is to gradually reduce the daily time allotted to worrying.

Actually use a timer and set it for progressively shorter intervals. As an example, if you start at 20 minutes gradually work down to 15, then 10 and then five.

Remember that worrying is not problem solving. It’s more of an emotional drain that actually makes taking effective action less likely.

Freeing yourself from worry spares you emotional turmoil and allows you to focus your energy in more productive ways. You might also want to use some of the time you free up to develop the knack of living in gratitude, but that’s a topic for another day.

Cinnamon and Blood Sugar

Cinnamon sticksCinnamon is one of my favorite spices so you can imagine how glad I was to find increasing evidence of its health benefits.

To cut to the bottom line, relatively small amounts of cinnamon (a half teaspoon or so) lower blood sugar and improve a person’s lipid profile.

The story I heard but haven’t been able to confirm is that a USDA research group got interested in cinnamon when they were testing the effect of various foods on blood sugar levels.

Most cakes and pies sent the blood sugar sky-high but apple pie apple pieseasoned with cinnamon didn’t. That led the researchers to wonder why that was and they considered the possibility that it might be the cinnamon.

Of course cinnamon has been a folk remedy for years. It has a mild ability to suppress bacterial growth, which is probably why it was part of the Egyptian embalming process.

It also soothes an upset stomach. And it just plain smells good.

Aromatherapy enthusiasts know that the scent of cinnamon elevates mood. There is reason Cinnabun franchises are always placed close to the entrance of malls and real estate agents suggest boiling some cinnamon sticks and water prior to showing a home to potential buyers.

But current research suggests that the benefits may go well beyond what was previously suspected.

Initial research was done in the laboratory on fat-forming cells. This work suggested that cinnamon, and in particular a compound in it called methylhydroxychalcone polymer (MHCP), has effects similar to insulin.

Not only that, it improves insulin sensitivity. That is, it makes whatever insulin is around work better.

Those studies were in cells growing in tissue culture. The benefits appear to hold up in real life.

The first clinical trial that I’m aware of was done in Pakistan in cooperation with American researchers on a group of patients with type 2 diabetes.

The researchers gave the diabetic patients either various doses of cinnamon or a placebo for 40 days. They didn’t change any other treatment. They then compared the patients’ fasting glucose taken prior to the study with measurements done at 20 days, 40 days, and 60 days (20 days after the last dose of cinnamon or placebo).

The results were dramatic.

Glucose levels were reduced by 18 to 29%,!  And there was a sustained response even after the cinnamon was stopped.

It is of interest that while the higher doses seem to work more quickly, the lower dose was ultimately as effective and sustained response was even better than the higher doses.

Other studies haven’t been quite as conclusive and, as the saying goes, “more research needs to be done.”

However low doses of cinnamon are very safe as well as tasty so I think is something we should probably all include in our diet regularly.

As with anything else, it’s important not to go overboard with it. Very high doses of cinnamon taken regularly might affect blood clotting.

Other than that I’m not aware of any side effects.

The cinnamon should be as fresh as possible. MHCP is water soluble so you can get its benefits from brewing a cinnamon tea. Other essential oils, including the one that might affect blood clotting, aren’t water soluble so they won’t be extracted in a tea.

Cinnamon supplements are available and are probably fine as long as you don’t go overboard with. My usual approach is to use supplements as just that: supplements. I find it easy to add cinnamon to my diet by sprinkling it on my breakfast cereal or add it to a smoothie so I don’t supplement with it.

Many of my diabetic patients report an easier time controlling their blood sugar once they add cinnamon to their diet.

And just as an antidotal report, one my patients swears that her diabetic neuropathy improved greatly after she started supplementing with cinnamon.

The benefits of supplementing cinnamon go beyond improved insulin function and glucose control. It also lowers total cholesterol levels, LDL cholesterol levels and triglycerides. Not a bad combination at all, so consider adding cinnamon regularly to your diet.

But, as I tell my patients, just don’t take it in the form of a cinnamon bun.

References
1. Broadhurst CL, Polansky MM, Anderson RA. Insulin-like biological activity of culinary and medicinal plant aqueous extracts in vitro. J Agric Food Chem 2000 Mar;48(3):849-52.
2. Jarvill-Taylor KJ, Anderson RA, Graves DJ. A hydroxychalcone derived from cinnamon functions as a mimetic for insulin in 3T3-L1 adipocytes. J Am Coll Nutr 2001 Aug;20(4):327-36.
3. Khan A, Safdar M, Khan MMA, Khattak KN, Anderson RA. Cinnamon improves glucose and lipids of people with type 2 diabetes. Diabetes Care 2003 Dec;26(12):3215-8.
4. Qin B, Nagasaki M, Ren M, Bajotto G, Oshida Y, Sato Y. Cinnamon extract (traditional herb) potentiates in vivo insulin-regulated glucose utilization via enhancing insulin signaling in rats. Diabetes Res Clin Pract 2003;62:139-48.