In Chinese Medicine, we also address dietary therapy: what to eat for what organ system or to change a deficiency/excess condition with the use of food. We also discuss with our clients the temperature of the food. How to store them, how to eat them at what temperature and if you can’t change the temp of the food (i.e.: dairy products), how can you balance it out with a different temperature (i.e.: warm tea). I came upon this article from the Chopra Center that discusses what foods to refrigerate and which ones don’t need to be. It’s in a nice A-Z list that you can put right on your fridge to remind you! And if you are interested in learning more about dietary therapy for your best health, contact your acupuncturist! They are a wealth of knowledge!
Acupuncture Information and Research
Acupuncture and Spring Cleaning
Although New England has seen an extraordinarily warm winter, Spring is upon us and it is a season of awakening and new beginnings. Making healthy choices that will carry you through the seasons is important this time of year. Here are a few ideas to get you started.
1. Embrace yourself honestly.
Assess the various aspects of your life, taking note where the stressors and weaknesses exist. Are they in your diet, exercise program, work or relationships? Focus on the ones that need improvement, and begin moving away from the ones that detract from your life.
2. Examine personal relationships.
Include your significant other, friends, and relatives. Think about how you affect each other and what you can do to make each relationship more meaningful.
3. Choose to change habits.
Perhaps you want to be more positive, exercise more, or give up junk food. Do you need help or can you do this on your own? It may be easier to make changes with support from others.
4. Clean and organize.
“Spring Cleaning” was named as such because it often occurred in the spring and was meant to clear out the old and bring in the new. Take a look at your possessions and give away or recycle anything that doesn’t serve a good purpose. You may be surprised at how much lighter and happier you feel when you’ve cleaned and freshened up each area of your home.
5. Get active.
Schedule more exercise into your day to improve your health and reduce stress. Walk around your neighborhood, try a yoga class, go dancing, or ride your bike someplace new. Think about adding meditation to your daily regimen. But if you’re anything like me, it can be tough to sit still. Try walking meditation!
6. Make positive choices.
Think about what you take in every day with your eyes, ears, and heart. Consider the things that make you feel your best such as beautiful music, energetic friends, and inspirational art. Consider taking a break from TV, news, violent movies, and stressful people.
7. Feel your best.
Assess your emotional well-being. Take an honest look at your moods and emotions. Find the cause of the disharmony, and make a conscious choice to change. Many factors, from diet and digestive health to learned behavior, can have an influence on mood and energy level. Start a gratitude journal and every night, just write 1-3 things that you are thankful for in it. It can be something as simple as “I am thankful for getting to work on time today” to something more complex such as “I am thankful for my family.”
8. Try a Detox Program.
You may want to try a 1-3 week detox program during the spring. Please do not try doing a cleanse during the Winter season; that is the time for hibernation, not cleansing. Choose a program that works for you whether it’s a juice cleansing, fasting, cutting out dairy or refined sugars, or a more in-depth detox diet. Talk to me, I may be able to give you helpful information about how to approach the detoxification process.
9. Consider nutritional supplements.
You might find supplements helpful for boosting your immunity and overall health. Consider taking an age and gender appropriate multivitamin and mineral daily, as well as additional antioxidants such as Vitamins C and E. Also remember to drink plenty of water and green tea.
10. Commit to a plan.
Consider what you want out of life, from your health, habits and relationships to your career and work. Create a plan to achieve these goals. Most importantly, remember to be nurturing and kind to yourself as you commit to making positive changes in your life. And start receiving Acupuncture! You’ll truly see the difference in yourself!
Acupuncture and “Living Your Dash”
Recently, I have had some of my clients come in, lay down on my tables, and tell me how much work stress they have or how they can’t seem to find the time to do the things they want to do. This morning, a long time client of mine started realizing that she had been working so hard for a good portion of her life but had found a passion in music and wanted to spend more time doing it. She was planning on retiring and has an end date in sight now, but as we talked I told her about the poem “Living Your Dash”. She hadn’t heard of it and when I explained the idea behind the poem, she smiled. I told her that everyday, I walk my dog in a cemetery near my house, looking at the headstones, wondering what that person’s life might have been like in the late 1800’s. I see their birthdate and their death date but what about the dash in between? What did they do in their “dash”?
So the question I have for you as you read this is are you living your dash? If we could expand it out on your headstone, what would it say? What was important to you? What roles helped shape who you were? What lessons did you learn along the way, easy and hard ones? Who did you spend that ‘dash’ time with and was it as wonderful as it should be? Were you grateful for each day in your dash or were you chasing down a destination that was never really there?
Acupuncture is great with helping people find the meaning in their lives, gaining a different perspective so that they may be able to live their dash to the fullest! By getting your energy balanced through acupuncture, you are helping to extend the length of your dash so reach out to your nearest acupuncturist and see how you could be living your dash!
Acupuncture and Herbs for the Treatment of Shingles
Great news again for acupuncture….research has shown that acupuncture combined with herbal medicine outperforms Acyclovir for the treatment of shingles (varicella zoster virus)! According to researchers from Hubei Medicine College in China, acupuncture combined with a basic herbal formula (with modifications as needed) has a 100% total effective rate for the treatment of shingles whereas a combination of oral and topical Acyclovir plus Methylcobalamin has an 82.86% total effective rate. In a related study, Dongfeng General Hospital researchers determined that acupuncture and herbal medicine has a 98.6% total effective rate when combined with Acyclovir treatments, concluding that acupuncture plus herbs is both safe and effective for the treatment of shingles. PASS THIS GREAT NEWS ALONG!!
Acupuncture and the Cold/Flu Season
You never have to wonder when the “cold and flu season” is around the corner. Pharmaceutical companies will be sure that you are reminded of its impending arrival no matter where you turn.
When the dreaded season of doom drapes its black curtain over us, whatever you do, don’t come within sneezing distance of anybody, don’t even think about shaking anyone’s hand or otherwise engaging in bodily contact, and NEVER, EVER touch a doorknob, shopping cart, or any other object that might have possibly come into contact with any human at any point during its existence.
The reality is that germs don’t make you sick. Rather, your body’s inability to fend off germs and foreign invaders is what results in you succumbing to illness.
Think about it… How is it possible that a family of 5 people living under the same roof can have completely different reactions during flu season?
Assuming that everyone is exposed to the same germs and viruses, if the sickness were attributed completely to the virus, everyone would get sick and exhibit the same reaction and symptoms.
What happens in reality is that one or two family members get ill while the others don’t. Clearly the issue is not the germs but the body’s response to them.
Chances are the last time you got sick you were running yourself ragged, missing sleep, eating improperly, slacking on your nutrition, all stressed out from work, skipping your acupuncture sessions, and neglecting your workouts. This is a vicious pattern that many of us fall into and it’s one that weakens the body and allows germs to take hold.
Your best defense against the flu, colds, or any other germ-borne illness is not to drug yourself but to bolster your internal defenses. You stand your best chance of being at your healthiest when you have an optimally functioning nervous system and immune response.
So come in for an acupuncture tune-up, keep your lifestyle habits in good order, and maintain a positive attitude. Do so, and those pesky little germs don’t stand a chance!
Acupuncture, Money and the Experience of Happiness
So as the new year has started, so have our New Year’s Resolution Experience! Yes, for anyone who is a member of a gym, you can see the new members join and go to all the classes or run on the treadmill in hopes of meeting the “better health” goal. The whole time, they’re talking about the latest technology they received over the holidays or possibly lamenting the “family experience” they had. I usually just keep my head down and keep exercising because I have learned in the past year or so a different approach to the holidays and the New Year. Focus on the moment, the happy within that moment.
And finally I have research to prove it! Recently, I read an online article titled “The Science Of Why You Should Spend Your Money On Experiences, Not Things” written by Jay Cassano. In the article, he explains that several research studies have shown that experiences bring more happiness to our lives than material objects over time. “One of the enemies of happiness is adaptation,” says Dr. Thomas Gilovich, a psychology professor at Cornell University who has been studying the question of money and happiness for over two decades. “We buy things to make us happy, and we succeed. But only for a while. New things are exciting to us at first, but then we adapt to them.” So rather than buying the latest iPhone or a new BMW, Gilovich suggests you’ll get more happiness spending money on experiences like going to art exhibits, doing outdoor activities, learning a new skill, or traveling. So I say why not try acupuncture?!?! It would support your “better health” resolution and be a fascinating experience that you could share with others!
Cassano continues to explain that shared experiences connect us more to other people than shared consumption. You’re much more likely to feel connected to someone you took a vacation with at Disney World than someone who also happens to have bought a 4K TV. “We consume experiences directly with other people,” says Gilovich. “And after they’re gone, they’re part of the stories that we tell to one another.” And even if someone wasn’t with you when you had a particular experience, you’re much more likely to bond over both having hiked the Appalachian Trail or seeing the same show than you are over both owning Fitbits. Or how about bonding over ACUPUNCTURE!! I mean, what a great conversation…and if you haven’t had that conversation, then it’s time to try acupuncture so you can JOIN the conversation!
Reach out to your local acupuncturist or start talking to your family and friends. You’d be amazed at who you know has experienced acupuncture and is happier for it! So let acupuncture help you attain your “better health” resolution while also making you a happier person!
Acupuncture and the Happiest of Holidays!
From our family here at the Marlborough Wellness Center to yours, we wish you the happiest of holidays as well as a healthy and prosperous new year! If you create any new years’ resolutions for better health, remember to call us because acupuncture can really help you get “to the point”!
Acupuncture and Managing Holiday Stress
The holidays are a big part of the fall and winter months. This is often a time to reconnect with family and loved ones, to attend social events, and celebrate your beliefs. Unfortunately, it can also be a time of extra commitments, nonstop activity, and pressure to get it all done. This can result in a lot of stress both mental and physical.
Everyone feels stressed occasionally, but when it continues for a long time or gets overwhelming it can take a real toll on your health. The immune system is particularly sensitive to the effects of stress, which means that ongoing stress can leave you vulnerable to colds, flu, and other illnesses.
The good news is that you can take charge of the stress in your life. One way to do that is to set realistic expectations for the holidays. Spend some time thinking about what’s important to you. Rather than concentrating on making everything “perfect,” try to focus on enjoying yourself whether that means spending time with family, volunteering to help others, or taking a vacation.
Another good strategy is to set boundaries. Don’t take on more than you can handle, say “no” if you have to, and ask for help if you need it.
Other ways to beat stress include:
Eating right: Remember to eat plenty of fruits, vegetables, and whole grains, and try to keep your intake of sugary holiday treats to a minimum.
Rest: Get plenty of sleep, even if you have a lot to do, to keep your body and mind healthy and energized.
Meditation: Take a few minutes during the day to sit quietly and simply focus on your breathing.
Exercise: Try to work exercise into your schedule. It’s a natural energy and mood booster. Yoga is an excellent choice this time of year.
Talking to someone: Share your thoughts and feelings with a friend or a counselor. Expressing yourself may make you feel better and you might even find solutions to stressful situations.
Vitamins and herbs: Be sure to take a daily multivitamin, and consider taking extra vitamin C to help strengthen your immune system. Herbs such as ginseng can help you adapt to stress and valerian can soothe and calm your mind.
Additional methods include treatments such as acupuncture and massage, which can help relax both mind and body. With a little preparation and adding some new coping strategies, you can make this year’s holiday season happy, healthy and stress-free!
Acupuncture and Do You Use Ice or Heat?
I am asked on a daily basis by my clients if they should use ice or heat on their injuries. In Traditional Chinese Medicine, it is believed that heat is the best and that cold can introduce external pathogenic factors to the body that can cause more issues than do good. The RICE (rest, ice, compression, elevation) approach is excellent for injuries that have happened acutely and within the first 24-72 hours to keep swelling and further tissue damage contained as much as possible. But after that, improved circulation to the site of injury is what your immune system and body wants in order to help the healing process. I found a fantastic link from the Cleveland Clinic on this concept so please feel free to read it and remember, heat is good!
Acupuncture and Thanksgiving
‘Tis the season of giving thanks for what we have received this year, thankfulness for our family and friends, and most importantly our health. it has been a wonderful year full of great weather moments and sad global experiences. All of which causes us to pause an d think about how truly blessed we are living the lives we are living. So while you are at the table, about to enjoy the food that has thoughtfully been prepared for you, take a moment and say thank you out loud. Some may look up and wonder what you are doing but hopefully everyone will join you in a simple thank you. And please remember that the practitioners at the Marlborough Wellness Center wish you and your families the best of the holiday season, full of prosperity and good health!
PS: If you feel that food coma come on after you devoured the largest amount of turkey ever, call us because we have the perfect remedy for it…Shan Zha wafers! Little wafer candies that aid in the digestion of fats and lower blood pressure (a side effect for some when family is in town)!
Acupuncture and Turning Breech Babies
Turning breech babies is something that acupuncturists have been doing successfully for years. And it all starts with the outside of the little toe. The point Bladder 67 is located at the edge of the little toe nail and when needled and stimulated in a specific way by a trained practitioner, the expecting mother may or may not feel anything immediately but will usually experience the necessary movement of the baby. Of course this needs to confirmed by an OB/GYN by ultrasound so it is important to keep tabs with the expecting mother in case further treatments are needed. Recently, I had been blessed with 2 clients that had supportive OB/GYN’s and who wanted to try acupuncture. Both were successful and I’m now just waiting for the pictures!
But here is what expecting mother had to say:
“I was hesitant to post until my OB confirmed it this morning but I wanted to let you ladies know that 30 minutes after my acupuncture appointment with Julie at Marlborough Wellness Center my breech baby turned head down! I am still in a bit of disbelief that it actually worked but wanted to spread the great news and thank everyone who recommended Julie :)” – FaceBook post on a local mom’s group page on 11/17/15
So please, if you’re expecting or you know someone who is, please mention and consider acupuncture for turning breech babies because it works and it is safe and non-invasive!
Acupuncture: Are You Missing Your Alarm Completely?
The chirping of the alarm barely rouses you enough to pry one arm out from under the blanket. Your hand automatically navigates its way to the bedside nightstand and inches its way to the alarm clock, a move ingrained by years of repetition.
Despite your best intentions of arising on time, not only do you sleep through the first alarm, but somehow manage to hit the snooze button twice more, rationalizing to yourself that you don’t need that much time to get ready for work anyway.
Finally, the Critical Alert goes off in your head. GET UP NOW OR GET FIRED!
Or better yet, with the change in time last weekend, are you waking up an hour earlier because your inner clock hasn’t reset itself?
Either way, you shower at hyper-speed, grab breakfast on the run, and you’re out the door. You notice your blood pressure is through the roof and you’re still tired, feeling unrested. The problem in this scenario is not that you ignored your alarm or woke up too early. And you did that day after day after day until finally your whole life has been thrown so far out of balance that you simply can not recover once you hit that tipping point.
Unfortunately, the same story is played out every day by those of us who ignore our own internal “alarms”, otherwise known as symptoms. You see, symptoms are your body’s warning systems, built in to alert you of a potential crisis.
What are your options when symptoms arise?
First, you could choose to do nothing, which is what most people do for a little while. Many hope that by ignoring the problem, it will somehow go away. Even if the pain eventually subsides, the underlying cause rarely resolves on its own.
When ignoring the problem proves ineffective, your next course of action might be to seek medicinal assistance. Unfortunately, medicating a symptom is like hitting the snooze on the alarm. It just delays the inevitable, which eventually you will have to address in a sensible, effective manner.
That brings us to your third option: Acupuncture. The focus of acupuncture is to remove meridian system blockages and imbalances within the body, allowing the free flow of the body’s energy. Symptoms don’t exist in the absence of an underlying imbalance. Eliminate the cause and the symptom goes away once and for all. Please consider calling your local acupuncturist and find out what is means to wake up just in time and feel rested and renewed every morning!
Acupuncture and Katie Couric
I was searching for videos that adequately demonstrated acupuncture while explaining the basics with ease when I fell upon an old Katie’s Take show that featured acupuncture and it’s history/what it’s used for. I really like the way it was explained by the very knowledgeable acupuncturist and the demonstration was accurate. Yes, acupuncture is great for treating painful conditions but think about coming to acupuncture for infertility, arthritis, allergies, side effects of cancer treatments…the possibilities and conditions are endless because it is part of a complete medicine! Please think of acupuncture for preventative treatments also and check to see if your insurance plan covers it!
Acupuncture and FOX News: Is That Possible?
I went to lunch with a great friend of mine who mentioned she had watched the FOX News Medical A-Team this past Sunday and she overheard two Western Medical doctors explain easy ways to treat acute and chronic pain, one of which swore by acupuncture, chiropractic work, and yoga! IS THAT POSSIBLE?! Now don’t get me wrong, I’m not a huge fan of FOX News or news in general but I had to replay the video and got slightly excited at the prospect that the one doctor (on the right hand side of the picture), who even referred to himself as the surgical doctor, was the one who said “find a good one” when he recommended acupuncture and chiropractic work for pain management. So there you have it…it’s time for us all to embrace the integration of Modern and Traditional medicines for our well being. Funny, that’s been the tagline of the Marlborough Wellness Center now for 10 years: “Where Modern and Traditional Medicine Become Integrated.”
Here’s the Video:
http://www.foxnews.com/on-air/americas-news-hq/sunday-housecall#/v/4564712790001
Acupuncture, Herbs, and Eating in the Season of Autumn
In the autumn, everything is cool and dry and everything is dying or retreating. This activity is reflected in the Lungs’ inward movement in the body. So our diets should aim at reinforcing and moistening the Lungs. Pungent flavors have a particular affinity for the Lung network. It is a characteristic of spicy substances that they generally have a dispersing effect. In a healthy individual, pungent food assists the lung’s outwardly dissipating function which is involved in nourishing and regulating the pores on the body surface. In a person suffering from a common cold, pungent substances can help to relieve the blocked surface by inducing diaphoresis. One can take a pungent decoction of ginger, garlic, and scallions to fight off wind cold disorders. Horseradish, garlic, onions, ginger, mustard, and other pungent foods and spices are deemed beneficial to the lung if used in moderation. “Pungent flavors generate the lung,” states the Neijing, an ancient Chinese Medical classic. The Classic warns immediately, however, that if used inappropriately or excessively, they will cause harm to the lung, the skin, and the body hair. Eating too much pungent food disperses the lung’s physiological qi and dries its yin (nourishing aspects in the body). Recommended foods to eat for the autumn season:
Wheat germ, Bay leaves, Sage,
Cabbage, Anise, Savory,
Capers, Basil, Thyme,
Broccoli, Cayenne, Peanut oil,
Daikon, Cinnamon, Honey,
Leeks, Cardamon, Lemon balm tea,
Mustard leaf, Garlic, Chamomile tea,
Onion, Marjoram, Peppermint tea
Parsnip/turnips, Mint,
Pepper, Mustard,
Radishes, Rosemary,
So go out and enjoy the bounty of Autumn and stay healthy going into the Winter season with acupuncture!
Acupuncture And Menopause
When it comes to Traditional Chinese Medicine’s (TCM) approach to treating menopause, we have to start first with some basic concepts. We all have a balance of yin and yang energies in our body at all times. Sometimes we will have more of one and less of another but ideally, we want to have a balance between the two. When they are not balanced, we can start to see some symptoms. Qi, the life-force energy that runs throughout our body, can become deficient and also stagnant. Our qi should course through the meridians with ease at specific times of the day/night. If our qi is deficient or stagnant, again we may start to see symptoms. The organ systems in TCM that play a role in women’s reproductive systems include the Kidneys, the Heart, the Liver, and the Spleen. The Triple Warmer is responsible for fluid metabolism while the Spleen is responsible for qi production from ingested food/liquid. When these 2 systems aren’t running smoothly, it creates a back-up which leads to an accumulation of dampness and then further into the production of phlegm. It is of the utmost importance that we as practitioners focus on getting the most thorough evaluation of the period cycle and the gynecological/reproductive/childbirth histories because it is imperative that we understand how the woman’s body works and what it has been through so far.
The Traditional Chinese medicine’s understanding of menopause is based on the belief that the woman’s body has a 7 year cycle where changes may occur as we enter the next 7 year cycle. Cycle #7 (age 49) tends to be where we see the onset on menopause, with the average age of onset being around age 51. Menopause is not seen as a disease that needs to be cured. It is a natural, normal physiological transition from reproductive possibilities to the non-reproductive time of a woman’s life. Generally, it is due to a decline in Kidney essence, yin or yang aspects of the body but premature menopause can be brought on by stagnation and Phlegm instead of Kidney deficiency.
What contributes to the severity of the signs and symptoms can include emotional stress (worry, fear, anxiety), overwork, and possibly having too many children too close thus taxing he Kidney organ system. Now what sets TCM apart from other medical systems is that differential diagnosing is crucial because there are a few diagnoses to choose from. For example, the signs and symptoms could be a result of Kidney yin deficiency, Kidney yang deficiency, or a combination of both. It could be a mixture of Kidney and Liver yin deficiency which creates some Liver yang rising (this is when we see the hot flashes in the head/face), Kidney and the Heart not harmonizing (the emotional roller coaster experience), the accumulation of Phlegm with Qi stagnation, and finally Blood stasis. Diagnosing and treating menopause with acupuncture and TCM can be very individualized and because of that, it can also be very successful! Chinese herbal formulas may be better than acupuncture in some presentations and can be given in patent form or individualized to meet the needs of the presenting signs using compounded powdered herbs. Yoga and taking time for one’s self is key during this transition and is oftentimes what gets lost. So take that time for yourself and go see an acupuncturist! You and your body will thank you for it!
Acupuncture: Small Facts About Stress
What is stress?
• Stress is an emotional/bodily reaction to physical, psychological or emotional demands.
• Stress is a fact of life.
– Managed stress can become useful and healthy (viewing events as challenges).
– Unmanaged stress can become distressful and unhealthy (viewing events as threats).
What are some of the causes of stress?
• Expectations we place on ourselves
• Expectations of others
• Our physical environment — noise, movement, weather, season changes
• Our internal environment — life pressure, frustration, not enough time, decisions,
What are some symptoms of unmanaged stress?
• Increased heart rate and blood pressure; feeling tense, irritable, fatigued, or depressed
• Lack of interest and ability to concentrate, apathy
• Avoidance behaviors: abuse of drugs, alcohol, tobacco
What are ways to manage stress effectively?
*** GET ACUPUNCTURE!! ***
• Add balance to life; don’t overdo work or play.
• Know and accept what kind of person you are: strengths and weaknesses.
• Get a thorough physical exam.
• Take “time outs”.
• Expand your support network, reinforce your positive friendships.
• Exercise regularly.
• Watch your breathing. Deep breaths are cheap and easy.
• Walk loosely and walk more.
• Learn and practice relaxation skills.
• Discuss problems with friends, family, or counselor.
But most importantly, if you are showing physiological signs of stress, acupuncture can help your body regain balance and help you deal with the stress with healthier responses. Think outside of the box: try acupuncture.
Acupuncture: Is Your Stress Eating At You – Part 2: The Answers
So last week we learned what stress does to our physiological body but what can we do about it? How do Stress Relief strategies really work?
The logic behind using stress strategies for the relief of stress is very much similar to that of concentrative meditation.
In concentrative meditation, focusing on any object, sound, image or thought takes the mind away form the source of stress resulting in relaxation of mind. Similarly by applying an appropriate stress relief strategy, a person may divert all his attention onto the strategy and away from the source of stress. This helps in the relaxation of the mind.
Outdoor games like tennis and soccer if played for a while cause exhaustion of the stress hormones stores. This results in a decrease in the stress hormone levels. The decrease in stress hormone levels reverses all the physiological changes of stress resulting in relaxation of body and mind. This is why many people find exercising stress relieving! Indoor strategies may include massage, yoga, tai chi, acupuncture, quiet time, etc. Most individuals express sensations of pleasure, intense involvement, and often relaxation from participating in stress relieving strategies.
BUT FIRST…One Has To Acknowledge The Stress
The first step to being able to live with the stress in your life is acknowledging that you have stress. Many people try to ignore the fact that they have a stressful life and this is dangerous. When you ignore stress completely, it will destroy you.
Not only that, but you should also acknowledge that stress has a good effect on you! Your body responds to stress by giving you the energy you need to perform when you need to. Whether it be preparing you for an important meeting at work, or giving you the energy and strength you need to finish a marathon, stress helps your body respond correctly.
Avoid Stress “Sneezers”
What is a stress sneezer?
A stress sneezer is someone who spreads stress in his environment like the germs that get spread when someone sneezes. You know the type. It seems like when they walk into the room, the stress level goes up! If you recognize people who are overly stressed, avoid having close contact with them. Stress is infectious! You could become stressed just by spending time from them. If the stress sneezer is someone you care about, or someone you must spend time with, help them learn stress management techniques.
Deep Breathing Exercises and Other One Minute Strategies
Deep breathing exercises are perhaps the most commonly thought of stress relief techniques. Deep breathing works well as one of your relaxation techniques for stress, as the flow of oxygen to your brain releases the hormones that help you calm down and deal with the stressful event. This tricks your mind and body into relaxing when you need to. This one works well: slowly breathe in while you count to seven. Then release the breath while you count to eleven. Repeat this until your body relaxes.
I like to educate and teach my clients about the “Stoplight” strategy. As we know, we are very busy people who oftentimes don’t really pay attention to our breathing during the day. If we did, we would notice that we don’t breath deep, more shallow quick breaths throughout our day. So when you’re driving and you find yourself at a stoplight, stop and take at least 3 deep breaths or until the light turns green. My clients have found it’s easy, convenient, feels great, and even helps with road rage!
Use Integrative Medicines and Acupuncture
Acupuncture is one of the leading complimentary medicines available to combat the cycle and symptoms of stress. I see it everyday in my clinic, a client comes in for some pain condition and leaves feeling relaxed and rejuvenated. They notice they can take on the world with a new perspective and their sleep even improves. Balancing the energy of the body can have profound effects on stress and all aspects of your life!
Other therapies/medicines available to consider are Ayurvedic medicine, naturopathic medicine, Chinese/western herbal medicine, Massage, Taichi/qigong, and Yoga/meditation.
Learn What Triggers Your Stress
Make a list of the triggers you face regularly. Having the knowledge of the situation that will lead to stress will empower you to take the necessary steps to reduce the stress. Practice deep breathing before entering the stressful event, for example.
Little known fact: on psychological tests of stress, moving, deaths, and weddings are the top 3 events that are the most stressful and are given the most points!
Proper Sleep and Diet
Most people ignore their sleep and diet when they become stressed. This is the worst thing you can do! When your body is under stress, you need your proper amount of sleep and a healthy diet. Sleep and food fuel your body, giving it the energy, mental capacity, and stamina to face a stressful situation. If you do not pay attention to sleep and diet on a regular basis, you are setting yourself up for a stress attack!
Learn from Those Around You
Do you know someone who is an expert at staying calm when surrounded by chaos? Watch that person! How do they deal with the activity around them? What attitude do they have? Do they have a particular phrase they repeat to help them calm down?
If you know this person well, sit down with them and ask for advice on stress management. If you do not know them, watch them and learn.
Keep Your Thoughts in Line
Many times we set ourselves up to give in to stress in our minds. You follow the path of what could happen, all the way to its dire end. In reality, the “what ifs” usually never happen, and you have worked yourself into a stressed state for absolutely no reason! Stop this behavior in its tracks! Easier said than done, especially for women and mothers. When the stress thoughts come, you must work hard to stop them and to gain a different perspective. Remind yourself that it is highly unlikely that the “what ifs” could happen and you are probably safe living your life without worrying about them. And, if they do happen, worrying about it does you no good! It’s time for action at that point.
When you have a handle on these stress reduction techniques, and practice them on a daily basis, your life will be much more peaceful and happy. Not that stress management techniques will keep all problems away but they will teach you what to do in stressful situations.
My all time favorite quote helps me regain perspective on a daily basis: “You don’t really find balance. You have to continually seek it. It is in the seeking that you actually have some balance in your life. “ -Carol Evans, CEO/President of Working Mother magazine
Acupuncture: Is Your Stress Eating At You?
This morning in my business networking group, I stood up, put a Foam Worcester Sharks shark hat on and proceeded to ask if anyone felt like they were being eaten by their stress? The mothers in the group nodded their heads as they prepare to get their kids back to school and the men laughed as they knew the meaning of stress through their work schedules. But what exactly happens when stress occurs in our bodies? It’s nothing short of a shark attack!
As Stanford psychiatrist David Spiegel puts it, “Living a stress-free life is not a reasonable goal. The goal is to deal with it actively and effectively.” Stress is a combination of physiological and emotional responses to an event. Some of the physiological responses may include increased heart rate and blood pressure, sweating, dry mouth, tight muscles, and/or headaches. Some of the cognitive or emotional responses include negative self-talk, restlessness and/or the inability to concentrate.
The physiological effects of stress are measures taken by the body to tackle the stressful condition. The human body is a complex organization of various systems which function hand in hand. All the functions are done only if the interior environment of the body is optimal. The internal environment includes the chemical substances and the pH, both inside and outside the cells. The optimal range is very narrow and the body strives very hard to keep everything within these narrow physiological stress limits. If the internal homeostasis is disturbed, then certain compensatory adjustments take place.
The disturbing factor could be an infectious disease, a non infectious disease, or simply any stress. If the disturbing factor is stress, then the body secretes certain stress hormones to tackle the situation with a response called the “Fight or flight response”.
Fight or flight response
When the body is exposed to a stressful condition, the hypothalamus situated in the brain (hypothalamus is concerned with the secretion and control of the different hormones of the body) secretes adreno-cortico-trophic releasing hormone (ARH).
This hormone stimulates the pituitary gland which is situated below the hypothalamus to secrete Adreno-cortico-trophic hormone(ACTH). ACTH in turn stimulates the adrenal or the suprarenal glands situated on the top of the kidney to secrete the stress hormones namely the adrenaline and the cortisol. These two hormones are responsible for the physiological effects of stress through the’ fight or flight response’ by making certain functional adjustments.
Functional adjustments or the biological effects of stress:
Diversion of the blood from less vital to more vital organs.
Increase in the heart rate to supply more blood quickly.
Increase in the blood pressure to supply blood efficiently.
Increase in the respiratory rate to get more oxygen from the atmosphere.
Breakdown of glycogen stores in liver and muscle to get more glucose.
Formation of more glucose from non carbohydrate substances.
Effects on Various Organs and Systems
The effect of these adjustments is to prepare the body to tackle stress by providing more energy in the form of increased oxygen and glucose.
a) Brain
The stress hormones act on an area called the ‘Limbic system’ situated in the temporal lobe of brain. The limbic system is concerned with emotions. The emotional symptoms like anxiety, mood swings, and depression are due to the effects of the stress hormones on limbic system. The stress hormones also act on the frontal lobe which is related to short term memory resulting in memory disturbances. The hippocampus which is also situated in the temporal lobe and is concerned with long term memory gets influenced by the stress hormones which usually results in the storage of the bad experience due to stress which the person may recall repeatedly in the future.
b) Cardiovascular System
The hormone adrenaline acts on the B1 receptors of the heart (B1 receptors are chemical substances present on the wall of the heart which readily combines with adrenaline and related hormones which results in stimulation of the heart) resulting in increase in rate and force of contraction. These are called positive chronotrophic and positive inotrophic effects respectively. The final result is increased cardiac output. The hormone also acts on the alpha receptors of the blood vessels (alpha receptors are chemicals found in the walls of the blood vessels which readily combine with adrenaline and related substances which results in stimulation of the blood vessels) resulting in their contraction which increases the blood pressure. The final result is effective delivery of blood to various tissues of the body.
C) Respiratory System
The stress hormones act indirectly on the lungs resulting in an increased respiratory rate. This allows more oxygen to enter the lungs, and subsequently the blood which then is taken to various tissues.
d) Non-Vital Organs
Blood supply to less vital organs like the spleen, gastrointestinal tract and skin is decreased in order to supply blood to more vital organs like the brain and the heart. The spleen is a reservoir of blood and it shrinks to expel blood in to the blood vessels. The gastrointestinal tract is deprived of blood supply resulting in poor digestion. The mouth and the throat become dry making difficult to speak and swallow. There is a decrease in the blood supply to stomach. This results in worsening of any ulcers present along the walls of the stomach. The transit time of the colon is increased resulting in loose stools. The skin is the largest organ in the body that becomes cold and clammy. The erector pilae muscle which is attached to the hair follicles contracts resulting in goose flesh.
e) Immune System
The hormone cortisol **which is a steroid** is an immuno-suppressant. Increased levels of this hormone suppresses the immune system resulting in increased susceptibility to infections. Though steroids are the mainstay in the treatment of allergic disorders, in the long run they derange the entire immune system. So cortisol which is a steroid, if secreted continuously due to persistent stress, will result in a flaring up of allergic disorders.
Everyone in this world experiences stress. There is no escape from it. One just has to figure out how to handle it effectively. Those answers coming next week so stay tuned!
Acupuncture: Breast Cancer Treatment Relief
Having breast cancer is hard. Your body wages a war against cancer cells and your emotions may slide into fear, grief, anxiety and depression. And unfortunately, the side effects from breast cancer treatments can make it even worse. Until now, many people thought they had to suffer through all the discomfort. But new research shows that acupuncture is very effective at relieving the side effects of breast cancer treatments.
Acupuncture Relieves Cancer-Related Fatigue
Cancer-related fatigue is a common symptom for breast cancer patients. In fact, more than 40% of
women experience moderate to severe fatigue, sometimes for years after the treatment stops.
In a new study at the University of Manchester in England, researchers found that acupuncture reduced fatigue in breast cancer patients. In this study approximately 227 women with breast cancer were chosen to undergo 6 weeks of weekly acupuncture sessions in addition to their normal cancer treatments. 75 women continued with their regular treatments but didn’t have acupuncture. All women were given a booklet about managing their fatigue.
By the end of the 6 weeks, the women who had received acupuncture treatments reported feeling much better in their overall fatigue, physical fatigue and mental fatigue. They also reported improvements in their anxiety and depression, well-being and overall quality of life.
Acupuncture Reduces Hot Flashes
Hot flashes are another common side effect of breast cancer treatments. Hormone treatments are widely used for breast cancer, especially for hormone receptor-positive breast cancer. These treatments induce menopausal symptoms such as hot flashes. Usually doctors prescribe hormone treatments to reduce menopausal symptoms, but in this case they are inappropriate. This leaves women without any
symptom relief.
In previous studies, acupuncture provided safe, effective relief from hot flashes in menopausal women. In a joint study with Yale University and University of Pittsburg, researchers decided to see if it worked for women experiencing the same symptoms from breast cancer treatments. Thirty-nine women were divided into 3 groups, each of which came in 8 times over 12 weeks. The specific acupuncture group received acupuncture treatments specifically addressing their symptoms.
The nonspecific acupuncture group received acupuncture treatments in points unrelated to their symptoms. Finally, the control group received educational materials for symptom relief and healthy lifestyle.
The results? The groups receiving acupuncture showed a 30% reduction in hot flashes while the control group showed no change.
Acupuncture Reduces Joint Pain
Breast cancer hormone therapy can produce another common complaint—joint pain and stiffness.
Researchers at Columbia ,University divided 51 women into 2 groups. One group received true acupuncture for 6 weeks and the other received “fake” acupuncture. The women receiving true acupuncture reported a significant decrease in joint pain. 20% reported no longer needing pain medications. Best of all, overall physical well-being increased. The women with fake acupuncture showed no improvements. The researchers concluded acupuncture is a great way to manage joint pain and stiffness.
Improve Your Well-Being
These studies show that acupuncture is a great support to your cancer treatments. It has few side effects and is effective for many women. Without so many uncomfortable side effects, you’re free to focus on healing.
Don’t keep suffering. If you are undergoing breast cancer treatments, call your acupuncturist today. We can help you
be more comfortable and help relieve the unpleasant side effects of your cancer treatments. Remember, acupuncture can be introduced at any phase of the treatment regimen. It is safe, effective and natural.