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Balance: Taking Care of the Body and Mind

7/5/2017

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About 10 years ago, I read numerous books on optimizing healthy lifestyles and creating a more positive outlook on life. I read authors ranging from spiritual teachers to cardiovascular doctors, psychologists, longevity experts, vegan activists, quantum physicists, as well as many other healthcare experts. My intention at that time was to one day write a book on my "research." I still have not written that book. In the interim, I have written numerous health training courses and for educational testing purposes, treated patients in a general acupuncture and fertility acupuncture clinic as well as worked with high school students. I’ve had many opportunities to see firsthand many moments of happiness and unhappiness and a range of health conditions from various walks of life. One day the book will come to fruition. 

Today, I want to share some of the major points I've learned via my research and from treating patients in a clinical setting. The experts seem to agree that many of our illnesses have a psychological component. In the acupuncture clinic, many patients complain of some level of stress that affects their daily life. For instance, often a patient will initially seek treatment for elbow or back pain, but during further discussion will ask if acupuncture can help with the stress they are feeling. Indeed, to heal the body a holistic approach of also tending to the emotions is just as important as the foods we eat or do not eat or medications we take. Stress elevates cortisol and stimulates adrenaline production. Chronic stress has been linked to a number of disorders, such as heart disease, diabetes, and even infertility. So, what can we do to optimize our health?

The Seven Keys for Staying in Balance: Healthy Bodies and Minds 
Whole health stems from first recognizing the body-mind connection. Dr. Mark Hyman, MD, one of my favorite authors, encourages us to optimize brain functjion by improving nutrition; stabilizing immune function, hormone and neurotransmitter balance; enhancing detoxification; normalizing digestive function; and boosting energy in our cells (The UltraMind Solution, Mark Hyman, MD). His seven steps are:
1. Calm the mind -  learn to relax, don't worry, be happy, learn to express emotions in a healthy manner, cultivate your spirituality, and connect with compassion (develoip inner qualities).
2. Optimize your nutrition - eat fresh and whole foods.
3. Balance hormonal levels - increase intake of essential fatty acids, also known as EFAs.
4. Cool inflammation - consume EFAs, herbal teas, and avoid or reduce spicy foods and caffeine.
5. Promote good digestion - take proteolytic and other digestive enzymes, fiber, and flaxseeds.
6. Detoxify as needed - detoxify with foods such as lentils, mung beans, celery, and lemons.
7. Boost your metabolism - take a Vitamin B complex and Vitamin C; exercise regularly.
 
Positivity Palette
To optimize our health and balance the body-mind, we need to connect to positivity and reduce stress. Positivity is something we can all cultivate and increase, even if it is not our natural tendency to be a "positive" person. Stress often comes from lacking the tools to deal with life’s challenges and is also something we can learn to manage. However, sometimes stress can be so overwhelming, we may even need to seek professional counseling.
 
We’ve all heard that our outlook on life matters. When we are experiencing good fortune, it is easy to be happy and positive. While it is easier to be positive when things are going our way, to really experience better health, we must learn to be positive when life is more challenging. According to the experts, we can begin by asking ourselves: "When was the last time I felt positive about life? Where was I? What was I doing? Can I think of still more positive triggers? What can I do now to cultivate a positive feeling?" Sometimes, we are not even sure what positivity feels like. The following list isn't exhaustive, but it can still help us understand more about the characteristics of positivity, such as:
  • Gratitude
  • Serenity
  • Interest
  • Hope
  • Self-esteem/self-assurance
  • Amusement
  • Inspiration
  • Awe
  • Love

It is helpful to look inward but don't over-analyze because as Barbara Fredrickson, PhD., author of Positivity, suggests: "overanalysis kills positivity." She also warns not to look for positive experiences through bodily pleasures or material things, which is what our spiritual teachers have been telling us for centuries. According to Fredrickson:

"Bodily pleasures and positivity influence our minds differently and operate on different time scales. In some ways, bodily pleasures are more akin to negavity than positivity. They narrow your focus (toward the object of your desire) and help you to meet a current survival need. Of course, bodily pleasures differ from negativity in that they draw you toward certain circumstances, not away from. But their narrowed mindsets and in-the-moment payoffs, set them apart from true positivity, which broadens the mind and pays off down the road."

Pro-Activities
So, what can we do to be more positive and begin balancing the body and mind? Here are just a few suggestions:
#1 - Meditate or pray daily. According to Dan Buettner the author of The Blue Zones, those who pray or have cultivated a lifelong spiritual connection, tend to live longer.

              “All happiness comes from wishing others to be happy.” – Shantideva, 8th Century Meditation Master
 
#2 - Look at the back of your hand. What do you see or think about? On each finger, list something you are thankful for. 

#3 - Free write with your non-dominant hand. What is your inner voice saying? Listen to the other hand. Often doing this activity will help you identify repressed feelings or subconscious thoughts.

#4 - Cherish others. Volunteer your talents to help others. Visit a sick person, or do something as simple as visit a local animal shelter and love on animals waiting to get a home. It’ll make you feel better. 

#5 - Spend some time in nature. Studies have shown that connecting with nature reduces stress and helps improve our physical, as well as our emotional health.
 

 



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Five Element Theory and Summer Wellness

5/20/2017

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Summer is just around the corner, so now is the time to begin thinking about how we can optimize our health as temperatures rise and days become longer. In Traditional Chinese Medicine, human health is intricately linked to our environment. The living and non-living environmental components, including the humidity and sunlight, have just as much impact on our health as what we eat or the amount of exercise we get. For instance, we now know that Vitamin D, which is synthesized by sunlight, plays a major role in immune and muscle function, bone strength, and cellular growth. Our bodies are influenced by multiple environmental factors, all which help maintain our physiological and emotional balance. Illness occurs when our body’s natural balance is disrupted. According to Five Element Theory, the human body functions according to the premise that we are not separate from nature but just another component of it.

 
The Father of American environmentalism, John Muir, also seemed to share the Eastern philosophy of connectedness. He said, “When you pull any one thing, you find it connected to everything else in the Universe.”  Muir lived during the late 1800s but he clearly understood the ecological connection between humans and nature. Modern medicine is just beginning to understand this connection, which we now see in the emerging fields of environmental health and epigenetics.

 
The Five Elements (Water, Wood, Fire, Earth, and Metal) relate body functions to five seasons: Winter, Spring, Summer, Late Summer, and Autumn. Each element also corresponds to characteristics, such as color, climate, emotion, Yin/Yang organ system, sense organs, developmental phases, and so on. In fact, the list of Five Element characteristics is so comprehensive that it even includes features such as the sound of a person’s voice, e.g., groaning, shouting, or singing.
 
 
So, to optimize your Summer wellness, consider looking at Summer diet and daily activities emphasizing cooling and growth. Heat taxes the cardiovascular system. Warmer temperatures cause increased sweating and impacts fluid volume. Some people may be at higher risk for strokes, heart attacks, or hypertension during Summer months. Stay cool and hydrated, and especially watch dietary salt intake. Increase your consumption of fresh fruit and red-colored seasonal fruit, such as plums, watermelons, and strawberries. Consume local foods when possible. Eat Summer crops like corn and beans. More Southwest chili, perhaps? The warmer temperatures are also an appropriate time to partake in raw foods with moderation.
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Avoid situations which may get you hot under the collar or increase excitability. The key is to stay cool in the Summer. Emphasize growth and development activities. Try gardening or learning a new language. Engage in activities to enlighten you during the brighter Summer months.

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Castor Oil Packs

12/23/2015

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Castor Oil Packs are an external self-treatment proven effective in improving circulation, reducing masses and blockages in the abdominal region, and cleansing the body. Castor Oil Packs are commonly used to alleviate  painful joints and scarring. They are also very useful in eliminating constipation, ovarian cysts, endometrial  tissue, fibroids, and some blockages of the Fallopian Tubes. 

To use the Castor Oil Pack for self-treatment:
1. Soak a piece of flannel  or an old cotton tee shirt in castor oil. Squeeze out any excess oil, so it doesn’t drip.
2. Lay towels or an old blanket over the bed or area you will lie during the treatment. Note: This remedy can get messy.
3. Place the castor oil-soaked cloth directly over the desired area.
4. Next, place plastic food wrap over the castor oil-soaked cloth. 
5. Place a towel over the plastic.
6. Now, place a heating pad or blanket on top of the towel.
7. Remain with the pack in place for at least one hour.
8. Remove the pack after an hour and massage the area.
9. Wipe off any excess oil completely  and relax for an hour or two.
10. Repeat  the above steps several times a week. Note: Women should only apply the pack to the abdominal region between menstruation  and ovulation. Women should NOT use the Castor Oil Pack during the luteal phase of their cycle as it may interfere with the development of the uterine lining.
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To learn more, there are a number  of videos online showing how to make and use Castor Oil Packs.

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What can acupuncture help?

10/31/2015

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“What can acupuncture help? I’ve been meaning to try it. Does it hurt?” These are just some of the common things I hear as an acupuncturist. Acupuncture was introduced to the US in the early seventies and has gradually grown into one of the most common holistic modalities used in the West. It can help almost any condition, and the side effects are nominal.  

​Acupuncture is recognized by the National Institute of Health (NIH) and the World Health Organization (WHO) to be effective in the treatment of the following conditions:
  • Addictions
  • Anxiety
  • Arthritis
  • Bronchitis
  • Carpal tunnel syndrome
  • Chronic fatigue
  • Colitis
  • Common cold
  • Constipation
  • Dental pain
  • Depression
  • Diarrhea
  • Digestive trouble
  • Dizziness
  • Dysentery
  • Emotional problems
  • Eye problems
  • Facial palsy
  • Fatigue
  • Fertility
  • Fibromyalgia
  • Gingivitis
  • Headache
  • Hiccough
  • Incontinence
  • Indigestion
  • Irritable Bowel Syndrome
  • Low back pain
  • Menopause
  • Menstrual irregularities
  • Migraine
  • Morning sickness
  • Nausea
  • Osteoarthritis
  • Pain
  • PMS
  • Pneumonia
  • Reproductive problems
  • Rhinitis
  • Sciatica
  • Seasonal affective disorder (SAD)
  • Shoulder pain
  • Sinusitis
  • Sleep disturbances
  • Smoking cessation
  • Sore throat
  • Stress
  • Tennis elbow
  • Tonsillitis
  • Tooth pain
  • Trigeminal neuralgia
  • Urinary tract infections
  • Vomiting
  • Wrist pain
 
If you’ve been thinking about giving acupuncture a try, make sure that your practitioner is State licensed and nationally certified through the NCCAOM, www.NCCAOM.org. Acupuncture is a wonderful healing tool, and I hope you will consider it.

 

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Inflammation the Secret Killer

9/12/2015

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The February 23, 2004 issue of Time© magazine’s cover story was “Inflammation the Secret Killer.” This cover story was finally bringing national attention to a conclusion nutritionists and holistic health practitioners had been long aware of—that untreated inflammation in the body kills. The article went on to point out the link between many serious conditions, such as heart disease, colon cancer, and Alzheimer’s, to inflammation in the body.

In the book The UltraMind Solution, Dr. Mark Hyman suggests inflammation may be the basis of “almost all psychiatric and neurological conditions.” He recommends cooling chronic inflammation to bring balance to our body and reverse the trend we currently see with rampant diabetes and cardiovascular disease. In fact, the third of his seven keys to balance is to “Cool off Inflammation.”

The inflammatory response is a normal biological process of our immune system. Inflammation is one of body’s major lines of defense and protection to injury and foreign substances. So, how does the body’s natural inflammatory response lead to such serious conditions as heart disease and cancer?

First, let’s briefly look at what the inflammatory response is. The inflammatory response occurs when the body experiences an injury or encounters an unwanted invader (pathogen). The injury or invader triggers a release of chemical signals such as histamine (think of Benadryl™, which is an anti-histamine drug). These chemical signals cause a rush of blood and immune cells to the affected area. Some of the cells, called phagocytes, act like living "Pac-Men" and attempt to engulf anything that’s considered the enemy, like bacteria and dirt or debris. The increased blood flow physically flushes the area, and elevated temperatures also work to kill bacteria. The redness and swelling we commonly see with an injury is a result of the increased blood flow to the area. Eventually, more healthy cells and nutrients are sent to help repair the affected area, and messages are sent to cease the process. This is the normal way it works. What happens in the errant response is sometimes the body doesn’t stop the process or it mistakes its own cells as invaders to be duly eliminated. The state of chronic inflammation then becomes like a wildfire consuming healthy tissue and unleashing a host of problems. Some signs of chronic inflammation are:

  • Obesity
  • Diabetes/Metabolic syndrome
  • Infection
  • Gingivitis
  • Cardiovascular disease
  • Eye Disorders
  • Joint pain and arthritis
  • Colon, breast and lung cancers
  • Alzheimer’s disease
  • Ulcerative colitis and inflammatory bowel disease
  • Asthma and allergies

Many external and internal factors can trigger an abnormal inflammatory response. We now know poor diet and poor assimilation of nutrients are key culprits and that using nutrition to cool inflammation is an important step to cooling inflammation. Foods that cool inflammation include:
  • Flaxseed
  • Green tea
  • Turmeric
  • Cantaloupe
  • Avocado
  • Pineapple
  • Lemons
  • Kale
  • Broccoli
  • Blueberries

Acupuncture/Oriental Medicine can also assist with supporting your immune system and helping to bring balance to your body by cooling inflammation. In fact, one of the major treatment methods we employ is “to clear (or cool) the heat.” So, for more information on this topic, speak with your acupuncturist on how he or she can help you. Balance is possible.

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Food for Medicine--Pears for Coughs

8/11/2015

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Food therapy is a key aspect of Chinese Medicine. Food is often taken for its healing properties and in concert with the seasons. So, from time-to-time, I will be highlighting certain items as "Food for Medicine." The first item I'd like to start with is the pear. Pears are a superfood, of sorts, and are used to remedy coughs and colds. 

Fall is right around the corner and now is the time to think about how we can support our immune system. Consuming pears is a wonderful way to boost our immune system since pears are high in Vitamin C and they support the Lungs. In Chinese Medicine, each season corresponds to an organ, and the lungs correspond to the Fall. Additionally, the Lungs are considered a major organ for "communicating" with our environment. Even from a Western standpoint, the lungs exchange gases  and are one of  the body's main interfaces with the external environment (in Western medicine, our skin is is the body's first defense from environmental influences; while in Chinese medicine, the skin and its ability to function properly is governed by the lungs). The Fall is generally considered a drying time of the year, and the time of the year in which we need to support and moisten (enhance the Yin or fluid aspect of) the lungs and respiratory tract.  Interestingly, if you place two pears alongside each other, they resemble a pair of lungs. How fortunate for us, pears are usually abundant in the fall!


Pears are a fruit high in soluble fiber, water content, and Vitamin C. They are cooling and help moisten the respiratory tract as well as treat constipation. They reduce cough and cold symptoms by moistening and cooling the throat as well as expelling phlegm. The soluble fiber in pears removes toxins from the intestines and ease constipation. Many varieties of pears are now available in Western grocery stores, such as the Bosc, Anjou, and Bartlett, and if you shop at an Asian grocers or a specialty store, you may also find the Asian pear. I recommend the Asian pear for the recipe below since they are usually larger and very high in water content. However, you may use any pear variety available. 

Ingredients:
2 pears
1 tsp nutmeg (optional)
1 tsp cinnamon (optional)
1.5 cups of water
1 tbsp of honey 
Note: If you have excessive thirst, a dry throat or feel very warm, do not add the spices. 

Directions:
Slice the two pears into quarters and remove the seeds and stem. Place the pear portions in a pot. Add water to the pot and bring it to a boil. Reduce the heat to a simmer.  Next, add the nutmeg and cinnamon. Cover the pot and simmer for 10 minutes. You may serve the cooked pears in water if you prefer or drain the water. For added sweetness and enhanced moistening affect, you can drizzle honey over the pears.


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Insomnia

7/26/2015

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What is it?
Everyone suffers from sleeplessness occasionally, but it is a problem when lack of adequate sleep affects our lives. Chronic insomnia can lead to other health problems, and even mild insomnia can affect a person’s mental clarity and energy during the day. Insomnia is basically being unable to fall asleep, waking up early or excessive tossing and turning during the night.

How is if affecting us?
This health problem affects 2 out of 3 Americans! An article in USA Today (2011) reported insomnia costs the average person 11.3 days, or $2,280, in lost productivity each year. This translates to a $63.2 billion annual lost in US productivity. So, missing a little sleep is a big deal!

What are some treatments for it?
Don’t ignore getting help for chronic insomnia. Many approaches are available for addressing insomnia, including traditional Western medicine and complementary and alternative medicine (CAM). Sleeping pills like Ambien, tranquilizers, and even surgery are some traditional approaches. CAM approaches include massage, naturopathy, hypnosis, psycho-therapy, and acupuncture/Oriental medicine.

How can acupuncture and Oriental Medicine help?
The acupuncture/Oriental medicine approach is to balance the body. The acupuncturist will provide you support for optimizing normal blood levels and circulation while addressing any other underlying health problems. Your acupuncturist may recommend lifestyle, herbal supplements, and dietary changes.  Each person is different, so the approach for you will be individualized.

What can you do on your own?
Establish and maintain a regular routine. Make the bedroom off-limits for electronic devices, television, and WORK. Exercise, drink plenty of water, and make certain you avoid stimulants (especially at nighttime). Most importantly, everyday try to reduce your stress and engage in meditation or quiet reflective time. Right before bedtime apply gentle pressure in a circular motion to the area on the palm-side of your forearm approximately two centimeters above the middle of your wrist. This point is called Neiguan, or P6, and it is a major acupuncture point for promoting relaxation, easing nausea, and treating insomnia.














































































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