Marlborough Wellness Center, Marlborough, MA

Acupuncture, Massage and other modalities in Marlborough MA

stress

Acupuncture and Managing Holiday Stress

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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 Katie Couric

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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!

Katie’s Take on Acupuncture

Acupuncture & Herbs: Herbs For Stress Relief

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Though there is a long list of drugs to handle stress, the list of their side effects is equally long. So everyone is on the look out for natural stress relief techniques which are very effective and at the same time don’t have many side effects. Herbal treatments usually have a significant chunk of followers. Herbs are natural stress relievers with little or no side effects and can be used as a single herb or combination product in stress management therapy. Valerian is said to be the oldest in the herbal treatment of stress while Kava Kava is the latest addition. The following different herbs have medicinal values in the treatment of stress:

Kava Kava
Kava Kava, or simply Kava, is the latest sensation in the stress management therapy. It is a derivative of the pepper family ‘Piper methysticum’. This plant family is indigenous to the Indonesian and the Polynesian group of islands. The herb was initially used in drinks while welcoming dignitaries. Kava can be taken as a whole herb or as extracts of the herb. Kava as a stress relief product that comes in both liquid and pill forms.
Kava, when ingested, gives a sense of well being. The herb contains Kava lactones which help in relaxation. The unique feature of Kava is that it does not affect the memories and the mental alertness. Kava can be used to relieve stress, relax muscles and get a peaceful sleep.

Valerian Root
Valerian is said to be the oldest among the herbal stress relievers. It is mentioned even in Ayurvedic literature. It is akin to the drug ‘Diazepam’ which is used to calm a person. Valerian relaxes the nervous system and induces deep sleep. It also relaxes tensed muscles and is very useful to relieve the muscle cramps of pre- menstrual tension.

Passion Flower
It is used either singly or as a combination product. It contains flavinoids which act as antioxidants. Antioxidants are substances which neutralize the highly damaging oxygen ions. Passion flower also acts as a sedative as it decreases anxiety and can induce a deep sleep.

Scull Cap
This herb is used as a nerve tonic. It stabilizes the mood during periods of stress.

Hops
This is a mild tranquilizer. It pacifies a stressed mind. It is used if there are sleeplessness and irritability.

Catnip
Catnip acts on two systems – the nervous system and the digestive system. It calms down an anxious person by acting on the brain. It is effective in relieving the symptoms of peptic ulcer disease and irritable bowel syndrome which are oftentimes associated with stress.

Chamomile
It boosts immunity which is usually depressed during stress and thus prevents infection. It also acts as a tranquilizer by calming down a person. The gastro- intestinal symptoms and signs of stress are also relieved.

Rhodiola
This acts on the heart. The irregular heartbeat is controlled so that the heart is made to pump at the normal rhythm.

We have created special proprietary tea blends to help with stress and anxiety so if you are interested, please visit www.marlboroughwellnesscenter.com and go to our Natural Store! Order online for ease and find yourself beginning down the path to calm!

Acupuncture: Small Facts About Stress

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Unknown
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

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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?

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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!