Category Archives: Womens Health

Here’s How You Can Boost Your Health | Fullerton, CA

Smart lifestyle choices are the key to enjoying the most life has to offer. If you’re wondering how you can make a change that is going to make you feel better, these are some things we invite you to consider.

Your Eating Habits. Eating as many natural, unprocessed foods as possible is the first major component of health. Whole grains, fiber-rich foods, and lean meats and fish are the foundation of a well-rounded diet, as well as low-fat dairy products. Maintaining a properly balanced diet of natural foods helps you maintain your weight, ensures you are getting the vitamins and minerals you need, and can help you fight a variety of illnesses.

Get Active. Heart disease is a leading cause of death in the United States. Regular exercise, even just a 30-minute walk per day, or at least five days per week, is a great way to be active. Regular exercise maintains heart health, reduces the risk of obesity (which can lead to other health complications), and offers an opportunity to take a mental health break.

Manage Your Stress. Whether we feel the pressure from our work or home life, chronic or accumulated stress over time can quickly degrade our quality of life. Meditation, yoga, exercise, reading, or any other activity that allows you to take a step back and relax will help keep your stress under control, and it’s very important we all find something that works for us.

Kick Harmful Habits. Tobacco products, cigarette smoke, and drugs are all things we should avoid if we want to boost our health. The consumption of alcohol, if you do, should be kept in moderation; binge drinking is not only a poor health choice, it may indicate that there are deeper problems to address.

Wear Sunscreen Daily. Skin cancer is a very real concern for people, as it can afflict anyone, at any age. Wear sunscreen with a minimum of SPF 15, and when possible, wear a hat or other SPF-rated clothing when you intend to be in the sun for prolonged amounts of time. Check your skin for concerning discoloration or moles, and have them evaluated by a dermatologist if they change over time.

Women Should Check For Breast Cancer. Women are recommended to perform monthly breast exams. In the shower, place one hand over your head, and with the opposite hand, use two fingers to make small circles as you work around your entire breast, and repeat on the opposite side. You are attempting to feel for any lumps in the breast that may indicate a pose tally cancerous tumor. Women prone to breast cancer should begin receiving yearly mammograms at the age of 35, and those without a family history should begin at 40.

Follow these tips to boost your health, your body and mind will thank you for it.

If you would like to learn more about how you can ensure your health, contact Dr. Gordon C. Gunn MD in Fullerton, CA at 714-912-2211 or visit our website at www.gordongunnm.com for more information regarding women’s health. 

Dr. Gordon Gunn proudly serves Buena Park, La Mirada, Yorba Linda, Diamond Bar, Walnut and all surrounding areas.

A Brief History About Estrogen Replacement | Fullerton, CA

In 1991, the National Institutes of Health (N.I.H.) launched the Women’s Health Initiative (WHI), designed to test the effects of hormone therapy on heart disease, bone fractures, breast cancer and colon cancer. One group of women who had undergone a hysterectomy received oral estrogen (Premarin) alone [estrogen replacement therapy or ERT]. A second group received a combination of Premarin and progesterone (PremPro) [combination hormone replacement therapy or HRT]. A third group received a placebo, which contained no hormones. In 2002, the study was stopped because the Provera group was associated with a slight increase in the incidence of breast cancer, heart attack, stroke, and blood clots.

In April 2011, the Journal of the American Medical Association (JAMA) published a follow-up study of the women in the WHI who took estrogen alone. The finding: a statistically significant reduction in breast cancer over time. Among the women with a prior hysterectomy treated with estrogen alone and followed for 11 years, there was NO increased risk of heart attack, stroke, blood clots, hip fracture, colon cancer, or mortality.

After a decade of fear and confusion regarding the risks and benefits of estrogen replacement therapy, medical studies have now clearly established its safety and its health benefits. In March 2012, the North American Menopause Society released a statement that supports these findings, stating that combination hormone therapy (both estrogen and progesterone) initiated around the time of menopause is safe.

If you would like more information on hormone therapy, contact Dr. Gordon C. Gunn MD in Fullerton, CA at 714-912-2211 to schedule an appointment today. Or visit www.gordongunnmd.com for additional information regarding women’s health.

Dr. Gordon Gunn proudly serves Buena Park, La Mirada, Yorba Linda, Diamond Bar, Walnut and all surrounding Orange County areas.

How To Diagnose, Treat, and Prevent Urinary Tract Infections | Fullerton, CA

Urinary Tract Infections (UTI) are more common in women than men, primarily due to the normal female anatomy, with the urethra (tube leading from the bladder to the outside), located very close to the vaginal opening. This allows bacteria from the vagina, and especially the rectum, to enter the bladder, and subsequently cause an infection.

Sexual activity is the most common cause for developing a UTI, but pregnancy, advancing age, lack of estrogen, and diabetes are common contributing factors for developing these infections. To properly diagnose a UTI, a urine sample can be quickly assessed in the office to confirm the presence of bacteria or its by-products. The healthcare practitioners will presumptively treat an infection with antibiotics, but a culture of your urine is required to determine the exact type of bacteria present, as well as to ensure that the bacteria have not developed resistance to the antibiotic prescribed.

This test usually requires 48 hours for the laboratory to complete. If the practitioner determines that you need to be placed on a different antibiotic, you will be notified as soon as possible. The length of treatment is determined by the severity of the infection, or if you have any underlying medical conditions which could make curing the problem more difficult. You may also be given another medication along with the antibiotic, which acts as a “bladder anesthetic” to relieve the discomfort as the antibiotics begin to work.

Common Symptoms:

– Pain with urination

– Frequent urination with the urgency to void

– Pelvic pain or pressure.

Severe symptoms:

– Feeling ill with a fever

– Confusion

While these are common, it may be possible not to have any symptoms at all, which is why your urine is usually tested at routine doctors or gynecologist appointments.

The risk of not treating a bladder infection can result in the infection ascending into your kidneys, and possibly damaging these vital organs. Treatment of these serious infections may require hospitalization for intravenous antibiotics.

If you are prone to bladder infections:

  • Drinking an adequate amount of liquids will continually wash out the bladder. Water is preferred, because soda, coffee, and tea may make it more likely to get an infection.
  • After a bowel movement or urinating, wipe from the front of the vagina to the back toward the rectum, away from the urethra.
  • Frequent changing of sanitary napkins or tampons can limit infections.
  • Women who are sexually active should void both before and after intercourse to limit the number of bacteria in the bladder. Also, some lubricants, oils, and spermicidal jelly may also make an infection more likely.
  • Void regularly throughout the day (every 2 to 3 hours), as this will limit the amount of bacteria in the bladder. You should also ensure that you empty your bladder completely, and if needed, by “double voiding” (urinate normally, stand up, then sit down again and attempt to finish emptying your bladder)
  • Avoiding hot tubs or highly chlorinated pools, as well as removing your wet swimsuit as soon as possible, can also limit bacterial exposure.

• Drink cranberry juice or take cranberry pills, as they have been proven to reduce UTIs.

Contact Dr. Gordon Gunn today at (714) 912-2211 to schedule an appointment.

Dr. Gordon Gunn also proudly serves Buena Park, La Mirada, Yorba Linda, Diamond Bar, Walnut, and surrounding areas.

Depression | Fullerton, CA

Depression is a common illness that can affect anyone, especially during this time of year. About one in twenty Americans (more than 11 million people) suffers from depression every year, and it occurs twice as often in women as in men. Depression is a medical disorder that can be treated.

Depression is a medical disorder, like heart disease and thyroid disease. It is more than feeling sad for a short time or feeling grief after a loss. These feelings are difficult to cope with, but they usually get better with time. Depression disrupts your daily life, and affects your thoughts, feelings, behavior and physical health. It is not a weakness, or a fault and it is not something you can ‘just get over’. Depression has been associated with many causes:

  • Chemical imbalances in the brain
  • Family history of depression
  • Other illnesses
  • Use of drugs or alcohol
  • Extreme stress or grief
  • Depression caused by a specific situation, sometimes triggers true depression

Symptoms of Depression

The period of time when you experience symptoms of depression is called an episode. An episode lasts at least two weeks with several symptoms occurring every day.

  • Lack of interest in things that you normally enjoy
  • Feeling sad, blue, or “down in the dumps”
  • Feeling sluggish or restless, and not able to sleep
  • Feeling worthless or guilty
  • Experience a change in appetite with either weight gain or weight loss
  • Thoughts of death or suicide, or attempt to commit suicide
  • Problems concentrating, thinking, remembering or making decisions
  • Sleeping too much or not able to fall asleep, or stay asleep through the night
  • Lack of energy and feeling tired all of the time

Depression may vary in severity from mild to severe. If you have mild depression, you will only have a few symptoms. It takes an extra effort to do the things you have to do, but you can usually accomplish those tasks. Moderate depression means you have many symptoms, and you may not be able to do things you need to do. If you have severe depression, you have nearly all the symptoms of depression. This type of depression almost always keeps you from performing your daily tasks.

Diagnosing Depression

A doctor diagnoses depression after assessing both your physical and mental condition. In looking for the cause of your depression, the provider will ask questions about other medical problems, use of certain medications, and the use of drugs or alcohol. Blood chemistries, including a thyroid work-up should be current, and if not, will be ordered. If your doctor determines that a medical problem may be causing your depression, treating that problem may correct your depression.

Treatment of Depression

Treatment may include antidepressant medication, psychotherapy or both. Antidepressant medications are helpful and are used to treat mild, moderate and severe depression. Antidepressants relieve symptoms in more than half of the people who take them. They work by changing the balance of chemicals in the brain. Most people who take them start to feel better after a few weeks. There are several types of antidepressant medication. All antidepressant medications can have some side effects. About half the people who take them will experience some side effects early in their treatments, usually within the first 2 weeks. Side effects usually subside after 2 to 4 weeks.

Common Side Effects

Dry mouth

Nausea

Dizziness

Constipation

Skin rash

Feeling sleepy or having trouble sleeping

Gaining or losing weight

Feeling restless

Decreased sex drive (libido)

Serious Side Effects (uncommon):

Trouble urinating

Heart problem

Seizures

Fainting

Finding the Right Antidepressant Medications

When an anti-depressant medication is recommended to relieve the symptoms of depression, your doctor will prescribe one from the following categories:

A. SSRI’s (Selective Serotonin Reuptake Inhibitors)

First introduced in the 1980’s, the overall side effects of SSRI drugs tend to be less severe than the older antidepressants known as tricyclic (TCA) antidepressants and monoamine oxidase inhibitors (MAOI’s). SSRI’s helped restore the brain’s chemical balance by increasing the available supply of the chemical messenger called serotonin (a neurotransmitter). SSRI’s appear to relieve depression by increasing serotonin levels without affecting the other chemicals in the brain and have fewer side effects than those of the MAOI’s and TCA’s. Available SSRI’s include: Celexa, Lexapro, Paxil and Paxil CR, Prozac and Zoloft.

B. SNRI’s (Serotonin-Norepinephrine Reuptake Inhibitors)

Similar to the SSRI class of anti-depressants as discussed above, SNRI’s also blocks the reuptake of another neurotransmitter, norepinephrine, in addition to serotonin.

Available SNRI’s include:

  • Remeron – good choice with weight loss, poor appetite or hypertension
  • Serzone – similar to Remeron; good choice with insomnia or anxiety
  • Effexor & Effexor XR – beneficial in anxiety and panic disorders
  • Pristiq – works within 2 weeks; no weight gain; minimal sexual dysfunction.

C. Other Available Antidepressants

  • Wellbutrin (Buproprion) – Blocks reuptake of dopamine. Cannot mix with alcohol, increases seizures; can cause weight loss.

For more information about depression contact the following organizations:

National Institute of Mental Health

6001 Executive Blvd., Room 8184 MSC 9663

Bethesda, MD 20892-9663

1-800-421-4211

http://www.nimh.nih.gov/publicat/depression.cfm

National Mental Health Association

1021 Prince Street

Alexandria, VA 22314-2971

1-800-969-NMHA (6602)

http://www.nmha.org

National Alliance of the Mentally Ill

Colonial Place 3

2107 Wilson Blvd., Suite 3000

Arlington, VA 22201-3042

1-800-950-NAMI (6264)

http://www.nami.org

If you would like more information about depression, contact Dr. Gordon C. Gunn MD at 714-912-2211 or visit www.gordongunnmd.com to schedule an appointment today. 

Dr. Gunn proudly serves Fullerton and all surrounding areas.

What Breast Cancer Symptoms to Watch for | Fullerton, CA

October is National Breast Cancer Awareness Month. Breast cancer is one of the most common cancers among American women, affecting around 268,600 women and men each year. Breast cancer does not discriminate; it affects people of all ages and races. One of the first steps we can take towards effectively identifying and treating breast cancer is by taking preventive action and being aware of the symptoms that come along with this terrible disease. The following list includes breast cancer symptoms that we should all be aware of:

The way the breast or nipple feels

  • Nipple tenderness, lump or thickening in or near your breast or underarm area
  • Change in the texture of your skin or enlargement of the pores of your breasts
  • A lump in your breast (even if it’s small make sure to see professional for a screening)

Breast or nipple appearance

  • Any unexplained change in size or shape of your breast
  • Dimpling anywhere on your breast
  • Unexplained swelling of your breast
  • Unexplained shrinkage of your breast
  • Recent unexplained asymmetry of your breast. It’s common for women to have one breast larger than the other.
  • Your nipple is slightly inward or inverted
  • Skin of your breast, areola, or nipple that becomes red, scaly or swollen or resembles the skin of an orange

Nipple discharge

Particularly if you have clear discharge or bloody discharge

Most times these symptoms are not due to cancer, but if you have any breast cancer symptoms you should be seen by your doctor immediately to be sure you’re healthy and cancer free. Your doctor is the expert and will always be able to check for breast cancer before you have any noticeable symptoms.

If you would like more information about breast cancer symptoms, contact Dr. Gordon C. Gunn MD at 714-912-2211 or visit www.gordongunnmd.com to schedule an appointment today. 

Dr. Gunn proudly serves Fullerton and all surrounding areas.

Women and Urinary Incontinence | Fullerton, CA

An estimated 33 million people – 80% which are women – suffer from an overactive bladder. Urinary incontinence, also known as bladder incontinence, is the loss of bladder control. In some cases, individuals suffer from a total loss of bladder contents, or it may just cause minor leakage. This issue is more than just medical problem; it can affect emotional, psychological and social life as well.

There are many people who think urinary incontinence comes with age, but it is actually a symptom that can be caused by many conditions. However, the cause of urinary incontinence differs between men and women. Urinary incontinence is separated into three different types, and some may experience a mix of the types or all three. The following includes the three different types of urinary incontinence:

Stress incontinence. This type of incontinence occurs when you apply pressure on your bladder by exercising, laughing, sneezing, coughing or lifting something heavy. The activity causes the sphincter to weaken and release urine.

Urge incontinence. Urge incontinence occurs when you feel the sudden, intense urge or need to urinate. Often times, after feeling the urge to go you won’t have time between the urge and the loss of urine to make it to the restroom.

Overflow incontinence. This type occurs when you experience frequent dribbling or urine, due to the fact that your bladder doesn’t empty completely.

There are lots of devices and products that can collect and hold urine. Not only will they help manage bladder leakage, but they will give older and disabled people more freedom to enjoy life. If you find you’re having issues with your bladder, consult your medical professional about your options.

If you would like more information about urinary incontinence, contact Dr. Gordon C. Gunn MD at 714-912-2211 or visit www.gordongunnmd.com to schedule an appointment today. 

Dr. Gunn proudly serves Fullerton and all surrounding areas.

What You Need to Know About Omega-3s | Fullerton, CA

Reviewed by Michael W. Smith, MD on October 21, 2020

Not all fats are unhealthy. Omega-3 fatty acids are one of the “good” types of fat. They may help lower the risk of heart disease, depression, dementia, and arthritis. Your body can’t make them. You have to eat them or take supplements.

Omega-3 fatty acids come in more than one form. The types found in fish, called DHA and EPA, seem to have the strongest health benefits. Another form known as ALA is found in vegetable oils, flaxseed, walnuts, and dark leafy vegetables such as spinach. The body can change a small amount of ALA into EPA and DHA, but not very well.

Omega-3 also helps your heart in several ways. They curb inflammation in the blood vessels (and the rest of your body). At high doses they also make abnormal heart rhythms less likely and lower your level of blood fats called triglycerides. Finally, they can slow plaque buildup inside the blood vessels.

The American Heart Association recommends 1 gram a day of EPA plus DHA for people with heart disease. Eating oily fish is best, but your doctor might recommend a fish oil capsule. If you’ve had a heart attack, a prescription dose of omega-3s may help protect your heart. Some studies show fewer heart attacks and fewer heart disease deaths among heart attack survivors who boosted their levels of omega-3s. Omega-3s seem to have a stabilizing effect on the heart by lowering heart rate and helping prevent arrhythmias (abnormal heart rhythms). Several common sources of omega-3s are fish, walnuts, broccoli, and edamame (green soybeans that are often steamed and served in the pod).

DHA and EPA can lower your triglycerides, a blood fat that’s linked to heart disease. Talk with your doctor before taking omega-3 supplements, because some types can make your “bad” cholesterol worse. You can also bring down triglyceride levels by exercising, drinking less alcohol, and cutting back on sweets and processed carbs like white bread and white rice.

Omega-3s can help lower blood pressure a bit. If you have high blood pressure, limiting salt is probably one of the things your doctor has recommended. Foods and supplements curb plaque buildup inside blood vessels, helping with blood flow. So, they may help prevent stroke caused by clots or a blocked artery. But at high doses, omega-3 supplements might make bleeding-related stroke more likely, so check with your doctor.

Studies suggest omega-3s can curb joint pain and stiffness in people with rheumatoid arthritis. A diet high in omega-3s may also boost the effectiveness of anti-inflammatory drugs.

Depression is rarer in countries where people eat a lot of omega-3s. But omega-3s aren’t a treatment for depression. If you’re depressed, talk with your doctor about what might help you feel better. Some studies suggest omega-3 supplements may ease the symptoms of ADHD. Omega-3 fatty acids are important in brain development and function. They may provide some added benefits to traditional treatment, but they don’t replace other treatment.

There’s some evidence that omega-3s may help protect against dementia and age-related mental decline. In one study, older people with a diet high in omega-3 fatty acids were less likely to get Alzheimer’s disease. More research is needed to confirm the link.

Be wary of promises that omega-3s have “brain-boosting” powers for children. The Federal Trade Commission asked supplement companies to stop that claim unless they can prove it scientifically. The American Academy of Pediatrics does recommend that kids eat fish, but it cautions against types that are high in mercury, such as shark, swordfish, king mackerel, and tilefish.

The best source of omega-3 fatty acids DHA and EPA is fish. Some varieties deliver a higher dose than others. Top choices are salmon, mackerel, herring, lake trout, sardines, anchovies, and tuna. The American Heart Association recommends at least two servings a week of fish. A serving is 3.5 ounces of cooked fish or 3/4 cup of flaked fish. Tuna can be a good source of omega-3s. Albacore tuna (often labeled “white”) has more omega-3s than canned light tuna, but it also has a higher concentration of mercury contamination. The amount of omega-3s in a fresh tuna steak varies, depending on the species.

The FDA encourages people to eat fish, and for most people, mercury in fish is not a health concern. But the FDA has this advice for young children and for women who plan on becoming pregnant, are pregnant, or are nursing:

  • Eat 8-12 ounces of fish per week (which is equal to 2 or 3 servings a week). Provide kids age-appropriate portion sizes. Limit albacore tuna to 6 ounces per week.
  • Choose fish lower in mercury, such as salmon, shrimp, pollock, tuna (light canned), tilapia, catfish, and cod.
  • Avoid shark, swordfish, king mackerel, and tilefish.
  • When eating fish caught locally, check fish advisories or limit fish to 6 ounces for women and 1-3 ounces for children and do not eat fish for the rest of the week.

If you don’t like fish, you can get omega-3s from supplements. One gram per day is recommended for people with heart disease but ask your doctor before starting. High doses can interfere with some medicines or increase risk of bleeding. You may notice a fishy taste and fish burps with some supplements. Read the label to find the amounts of EPA, DHA, or ALA you want. If you don’t eat fish or fish oil, you can get a dose of DHA from algae supplements. Algae that are commercially grown is generally considered safe, though blue-green algae in the wild can contain toxins. Vegetarians also can get the ALA version of omega-3 from foods such as canola oil, flaxseed, walnuts, broccoli, and spinach — or products fortified with omega-3s.

Many food products now boast that they have added omega-3s to support various aspects of your health. But be aware that the amount of omega-3s they contain may be minimal. They may contain the ALA form of omega-3s, which hasn’t yet shown the same health benefits as EPA and DHA. For a measured dose of omega-3s, taking fish oil supplements may be more reliable.

If you would like more information about omega-3s, contact Dr. Gordon C. Gunn MD at 714-912-2211 or visit www.gordongunnmd.com to schedule an appointment today. 

Dr. Gunn proudly serves Fullerton and all surrounding areas.

11 Steps to Lower Your Blood Pressure | Fullerton, CA

High blood pressure is not only a common affliction, but also the precursor of a more serious issue. This is when changes really need to be made in order to improve the way your blood circulates through your system. It isn’t impossible, but it will take an effort getting used to this new way of living…

Monitor blood pressure at home. This will result in a more accurate assessment of your blood pressure.

Exercise regularly. Regular exercise improves blood vessel flexibility and heart function. It can be as simple as walking regularly and may decrease blood pressure by 10 points.

Eat well. The American Heart Association recommends the ‘Dietary Approaches to Stop Hypertension’ (DASH) diet. This diet emphasizes fruits and vegetables, low fat dairy products, whole grains, fish, poultry and nuts.

Lose weight, if overweight. Losing even 10% of your current weight can make a big difference.

Stop smoking. Nicotine constricts blood vessels and can cause a 20-point increase in your B.P.

Drink alcohol in moderation. Limit to one drink a day for women & two for men.

Limit salt intake. Too much sodium and too little potassium can increase blood pressure in people who are sensitive to salt. Aim for less the 1.5 grams of sodium and more than 4.7 grams of potassium daily.

Sleep at least 7-8 hours a night. Chronic sleep deprivation can contribute to high blood pressure and increased chance of developing heart disease.

Reduce stress. Mental and emotional stress can increase blood pressure. Meditation lowers stress and your blood pressure.

Take prescribed blood pressure medication. Taking blood pressure pills can keep you from having a stroke or heart attack.

Blood uric acid. Make sure your level is optimal.

If you would like more information about lowering your blood pressure, contact Dr. Gordon C. Gunn MD at 714-912-2211 or visit www.gordongunnmd.com to schedule an appointment today. 

Dr. Gunn proudly serves Fullerton and all surrounding areas.

How to be Gluten-Free | Fullerton, CA

Heart Healthy

We’ve all heard this word before, to almost a nauseating degree as of late – but what is Gluten? Gluten is a common name for a protein found in wheat, barley, rye, kamut, spelt and many oats (due to cross contamination). For some people it is irritating to their body and increases inflammation. It is important to remember that wheat-free is NOT necessarily gluten-free.

Gluten is commonly used as a food additive in processed food, so it can be hidden where you do not expect it to be. Ingredients such as salt, sugar and fat are ALSO sometimes added to processed foods to make their flavor more appealing and to extend their shelf life, or in some cases to contribute to the food’s structure, such as salt in bread or sugar in cakes. Buying processed foods can lead to people eating more than the recommended amounts of sugar, salt and fat and can be higher in calories due to the high amounts of added sugar or fat. Unless a food package says it is gluten-free, assume it is not.

Examples of common processed & packaged foods that often contain additives:

  • Breakfast cereals and breads
  • Cheese
  • Tinned or canned foods (e.g. vegetables)
  • Savory snacks, such as fries, chips, sausage rolls, pies, pasties, cakes, biscuits
  • Meat products and substitutes, such as bacon, sausage, ham, salami and pâté
  • Stocks & bullions, gravies and sauces
  • Convenience foods, such as microwave meals or ready meals
  • Beer
  • Drinks, such as commercial milk or soft drinks
  • Commercial yogurt
  • Fruit fillings
  • Candy, gum and inexpensive chocolate
  • Energy/granola bars
  • Dry seasonings
  • Commercial salad dressings
  • Dry roasted nuts
  • Imitation seafood
  • Instant coffee

Foods that are ‘fresh’ and naturally gluten-free:

  • Fruits and vegetables
  • Meat, poultry and seafood
  • Dairy
  • Beans, legumes and nuts

If you would like more information about a gluten-free diet, contact Dr. Gordon C. Gunn MD at 714-912-2211 or visit www.gordongunnmd.com to schedule an appointment today. 

Dr. Gunn proudly serves Fullerton and all surrounding areas.

Seven Qualities of the Mindfulness Body Scan | Fullerton, CA

Although in some ways it can seem quite simple, mindfulness is a multifaceted skill. The body scan is a great starting practice because it fundamentally trains so many aspects of working skillfully with experience. Here are seven qualities of mindfulness that should be practiced in the body scan.

Attention. By consciously choosing to place the mind on an object, we are training our capacity to pay attention. Attention is also trained by moving the mind from one object to another, and by coming back to an object when we notice the mind has wandered. Training attention in a body scan is a bit like doing resistance work in the gym—it takes some effort, but it cultivates strength and flexibility. Remember, each time you practice a body scan, you are strengthening the muscles of mindfulness.

Awareness. When they first practice the body scan, most people notice that their mind seems to roam all over the place. We intend to pay attention consistently, but that’s not quite what happens. This is not a problem—part of the practice is to bring awareness to whatever is happening in the mind, even if it’s not exactly what we’d like it to be. Knowing our patterns is the first step to working with them skillfully. With awareness, we are open to the landscape of the mind, able to see the terrain of our being.

Note: Part of the practice is to bring awareness to whatever is happening in the mind, even if it’s not exactly what we’d like it to be.

Embodiment. Repeatedly bringing attention to our bodies balances the tendency to “live in our heads.” The body senses rather than thinks, so, by allowing body sensations to be felt, we can drop into a fuller sensory palette. Living from our bodies, we tune into a mode of perceiving that’s more centered, grounded and directly in touch with the world around us, rather than always getting caught up in concepts.

Letting be. Many of us are used to driving ourselves hard. We think of training as a way to try to force change, push, pull, cajole and badger ourselves into becoming something different. Mindfulness training encourages a different approach. Each time we come back to attention in the body scan, it’s suggested we do so gently. When we notice the mind is wandering, we do so with acceptance—this is just the way the mind is, for now. While we may not always like what we find, we can practice allowing it as our starting point, rather than trying to resist it or try to force change, which just creates struggle and stress.

Note: Many of us are used to driving ourselves hard. We think of training as a way to try to force change, push, pull and badger ourselves into becoming something better. Mindfulness training encourages a different approach. When we notice the mind is wandering, we do so with acceptance—this is just the way the mind is, for now. We can practice allowing it as our starting point, rather than trying to resist it or try to force change, which just creates struggle and stress.

Leaning into unpleasant experiences. As we move into body sensations, we may discover feelings that we don’t like. Discomfort and pain, irritation and boredom, sadness and numbness are all common experiences for people practicing a body scan. Our usual way of meeting these sensations is to try not to meet them—to escape from their unpleasantness by distracting from, ruminating on, or battling with them. Sometimes, though, there isn’t anything we can do to make them go away on demand—physical or emotional pain tends not to listen to reason. So, rather than exacerbating our misery by struggling with it, the body scan teaches us how to lean gently into discomfort. Although this seems counterintuitive, it reduces the unwelcome sensations’ power to derail us. When we approach our experience with interest, although we feel even unpleasant sensations fully, we also drop our attachment to the stressful thoughts and reactions that are typically layered on top of them.

Appreciation. It’s easy to go through life taking things for granted. But contemplate it for a moment. Isn’t it amazing that we have a body at all, and a mind to experience it? By paying attention to body sensations, and noticing what arises in awareness, we incline our interest into being alive, not as a set of philosophical ideas, but as actual phenomena—the very experience of things. This enables us to tune into the actuality of moment-by-moment living, generating appreciation that can nurture a sense of awe and gratitude.

Getting unstuck. When we pay attention with mindfulness, we come to observe and feel the reality that everything is always changing. We notice how stress arises when we try to hold on to pleasant sensations and/or reject painful ones, and we see how sensations are moving, shifting, rising and falling in intensity all the time. We may even see how we are no longer so caught up in ourselves when we drop our sense of fixed identity (“My leg hurts!”) and invite an awareness of the aspects and processes of experience (“There is an ache right now, and a thought about that ache”). Getting unstuck from mistaken assumptions about how things are—and how we are—can start to bring some relief.

Curious to find out more? Click here to continue reading this article.

If you would like more information about mindfulness, contact Dr. Gordon C. Gunn MD at 714-912-2211 or visit www.gordongunnmd.com to schedule an appointment today. 

Dr. Gunn proudly serves Fullerton and all surrounding areas.