Primal living is as old as dirt. There has been plenty of buzz on this style of nutrition which promotes eating local, whole foods that can be killed with a spear or picked out of the ground. Some of the lifestyle catch-phrases include:
"Eat Dirt"
"Live Long, Drop Dead"
"Eat like a predator, not like prey."
"Let food be thy medicine and let medicine be thy food."
"Eat like a cow, look like a cow. Eat like a cougar, look like a cougar"
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.”
When someone asks us about optimal diet, particularly for allergies, autoimmune, and inflammatory pain disorders, this is our first go-to recommendation. As with any nutritional plan, it must be tailored to the individual based on age, gender, health status, and practicality. After reading dozens of books, websites, and research articles on the subject, here is a list of some of our favorite resources to get you started:
Paleo Magazine
PaleOMG
Robb Wolf
NomNom Paleo
Friday, September 21, 2012
Friday, August 31, 2012
Tis the (Ah-Choo!) Season
Practicing in the Ohio Valley means seasonal allergies are less a matter of "which season?" and more a matter of "when is it the worst?" As the first tastes of fall are upon us, now is an excellent time to preempt the effects of molds and weeds and enjoy the beauty of season with all of your sense intact!
Friday, August 24, 2012
Kundalini All Around
Some call it "Kunda-looney" yoga and I will admit, it is a bit hippy-dippy woo-woo for those used to gym workouts or other styles of hatha or hot yoga. However if you want a practice that is fun, uplifting, and integrates breath-and-body work without throwing your leg behind your head or holding a stretch for 5 minutes, this is a great style to experiment with.
While there are a number of DVDs on the market, I find Ana Brett the most approachable and dynamic. Though most of the practice requires keeping your eyes closed, her attire is minimal, allowing you to see exactly how the body should look. The poses are not acts of contortion, but the difficulty lies in having the breath coordinate as you move in and out of the postures. There are a fair amount of "oh-no" posts on the web about the so-called dangers of Kundalini Yoga, most of which are bunk. As with any physical program, get cleared before getting started.
The DVDs have matrix and mix options, so if you only have 10 minutes, you can get the most out of it. Each session starts with an opening chant that you can bypass if it is not your thing (give it a try!) and ends with a few minutes of relaxation followed by different meditation practices. Some of the most frequently recommended are Quick Fixes and House Call to address specific "brain and pain" conditions, and Fat Free which is a low-impact, yoga-inspired cardio workout that focuses on lymphatic and hormone regulation. There are over 20 to choose from, but these are our personal favorites:
While there are a number of DVDs on the market, I find Ana Brett the most approachable and dynamic. Though most of the practice requires keeping your eyes closed, her attire is minimal, allowing you to see exactly how the body should look. The poses are not acts of contortion, but the difficulty lies in having the breath coordinate as you move in and out of the postures. There are a fair amount of "oh-no" posts on the web about the so-called dangers of Kundalini Yoga, most of which are bunk. As with any physical program, get cleared before getting started.
The DVDs have matrix and mix options, so if you only have 10 minutes, you can get the most out of it. Each session starts with an opening chant that you can bypass if it is not your thing (give it a try!) and ends with a few minutes of relaxation followed by different meditation practices. Some of the most frequently recommended are Quick Fixes and House Call to address specific "brain and pain" conditions, and Fat Free which is a low-impact, yoga-inspired cardio workout that focuses on lymphatic and hormone regulation. There are over 20 to choose from, but these are our personal favorites:
Monday, July 30, 2012
Three Free Therapies of Traditional Chinese Medicine
Nutrition, movement, and rest. Boy, the foundation of good health sure is esoteric! These three "free" therapies are the preventative, proactive health areas most controlled and maintained by the individual. But what are the best foods, exercises, and sleeping hours? This depends on the constitution of the individual and their current needs. While we generally thrive on routine, seasonal adaptations are often required for optimal health. Click on the titles for some of our favorite suggestions from the treatment room!
Nurtition
You should feel nourished. The "perfect" diet is one that derives all of the necessary nutrients from food, results in satiety after a meal, and fuels your activity throughout the day. Enjoying a seasonal variety of foods, consistent meal times in-sync with physical hunger, and mindful eating are hallmarks of a healthy relationship with food. Ideally, supplements should be unnecessary and used only in times where extra nutrients are required or missing due to lack of availability. Folate before, during, and after pregnancy and Vitamin D during the winter are common examples. Bloating, nausea, cramping, acid, irregular elimination patterns, and fatigue after eating are signs that your body is not processing what you are eating. This can be due to allergy, intolerance, spoiled food, overeating, or a weakness in one of your digestive organs.
Movement
You should move freely. As we are no longer spending hours a day capturing and cultivating our food, building, maintaining, and defending our dwelling, or otherwise engaging in physical labor for survival, movement can be hard to come by outside of dedicated exercise time. Exercise should feel invigorating, release mood-regulating endorphins, and provide appropriate challenges to build and maintain endurance. As with food, a routine of exercise with a variety of pushing, pulling, and stretching movements provide a healthy balance. Dreading exercise, requiring large amounts of pre-and-post-workout supplements, feeling fatigued, depressed, angry after a session, or frequent injury are signs it is time to look for a different plan.
Rest
You should feel refreshed. Rest includes the physical rest of sleep and mental rest of pleasure. Characteristics of optimal sleep include consistent bed and wakening times, easily falling asleep, staying asleep though the night or easily falling back to sleep if awakened, and feeling rested within a short time of rising. Many factors contribute to an individual's sleep requirement, however eight hours is the average most people need to rejuvenate. Mental rest includes hobbies that provide joy and presence. One person's afternoon curled up with a familiar book is another person's weekend-warrior challenge. While routine rest is essential, it is equally important to prevent stagnation by periodically trying a new form of mental rest.
Nurtition
You should feel nourished. The "perfect" diet is one that derives all of the necessary nutrients from food, results in satiety after a meal, and fuels your activity throughout the day. Enjoying a seasonal variety of foods, consistent meal times in-sync with physical hunger, and mindful eating are hallmarks of a healthy relationship with food. Ideally, supplements should be unnecessary and used only in times where extra nutrients are required or missing due to lack of availability. Folate before, during, and after pregnancy and Vitamin D during the winter are common examples. Bloating, nausea, cramping, acid, irregular elimination patterns, and fatigue after eating are signs that your body is not processing what you are eating. This can be due to allergy, intolerance, spoiled food, overeating, or a weakness in one of your digestive organs.
Movement
You should move freely. As we are no longer spending hours a day capturing and cultivating our food, building, maintaining, and defending our dwelling, or otherwise engaging in physical labor for survival, movement can be hard to come by outside of dedicated exercise time. Exercise should feel invigorating, release mood-regulating endorphins, and provide appropriate challenges to build and maintain endurance. As with food, a routine of exercise with a variety of pushing, pulling, and stretching movements provide a healthy balance. Dreading exercise, requiring large amounts of pre-and-post-workout supplements, feeling fatigued, depressed, angry after a session, or frequent injury are signs it is time to look for a different plan.
Rest
You should feel refreshed. Rest includes the physical rest of sleep and mental rest of pleasure. Characteristics of optimal sleep include consistent bed and wakening times, easily falling asleep, staying asleep though the night or easily falling back to sleep if awakened, and feeling rested within a short time of rising. Many factors contribute to an individual's sleep requirement, however eight hours is the average most people need to rejuvenate. Mental rest includes hobbies that provide joy and presence. One person's afternoon curled up with a familiar book is another person's weekend-warrior challenge. While routine rest is essential, it is equally important to prevent stagnation by periodically trying a new form of mental rest.
Monday, July 09, 2012
JingHealth on Pinterest
As a provider, we often find ourselves accumulating a growing list of recommendations and referrals that we like to share with our patients. As someone who will does not always retain everything my own providers tell me, I thought it would be useful for Jing to start a list of frequently recommended self-care products, books and articles, and fellow providers. We now have a dedicated Pinterest Page with boards dedicated to the three free therapies, treatment room music and meditations, and favorite providers! We will update and add as applicable and invite suggestions and feedback. Anyone can browse, even if you are not a member. Take a moment and click below to check it out!
Wednesday, June 13, 2012
The Magnesium Connection
At Jing, we believe supplementation should be just that - a supplement to a healthy diet, not a replacement for poor nutritional planning. We typically recommend targeted products for specific physical, mental, or lifestyle conditions. Magnesium has long been one of our favorite mineral supplements for inflammatory conditions including pain disorders and cardiovascular conditions, certain sleep and gastrointestinal disorders, and mental health imbalances such as anxiety.
Americans as a whole are deficient in this essential nutrient, largely from decreased amounts in soil content and dietary preference for sweet and starchy foods rather than green leafy vegetables and nuts. Those of us who are lucky enough to live in "hard water" towns as a result of limestone rock will also receive magnesium from tap water. The NIH provides an excellent reference for ways to get magnesium into your diet: Dietary Supplement Fact Sheet
Magnesium can be delivered orally, transdermally, and though epson salt soaks. The body will excrete excess, but it is important not to take it at the same time as bisphosphonate (osteoporosis) medications or potassium-sparing diuretics (such as spironolactone or triamterene), and to consult with your primary care provider if you have renal (kidney) impairment.
Here are a few of the Magnesium products we like:
Magnesium Citrate This formulation is naturally derived from limestone and produced by fermentation. This should not be confused with the over-the-counter liquid laxative used before certain surgical or diagnostic procedures!
Cal/Mag with CoFactors This powder is mixed with water and tastes like flat lemon soda. It contains the correct calcium, magnesium, and D ratio to promote correct absorption. We cannot stress enough that the best forms of magnesium and calcium are through diet, and, much as many dermatologists will chastise me for saying this, the best source for the potent anti-oxident Vitamin D is moderate, daily sun exposure.
Magnesium Glycinate this formulation is better for folks who have a tendency to GI upset or loose stools.
To read more about the benefits of magnesium and find more evidenced-based literature, take a look at this article from Acupuncture Today: Achieving Optimal Health Through Transdermal Magnesium Therapy
Americans as a whole are deficient in this essential nutrient, largely from decreased amounts in soil content and dietary preference for sweet and starchy foods rather than green leafy vegetables and nuts. Those of us who are lucky enough to live in "hard water" towns as a result of limestone rock will also receive magnesium from tap water. The NIH provides an excellent reference for ways to get magnesium into your diet: Dietary Supplement Fact Sheet
Magnesium can be delivered orally, transdermally, and though epson salt soaks. The body will excrete excess, but it is important not to take it at the same time as bisphosphonate (osteoporosis) medications or potassium-sparing diuretics (such as spironolactone or triamterene), and to consult with your primary care provider if you have renal (kidney) impairment.
Here are a few of the Magnesium products we like:
Magnesium Citrate This formulation is naturally derived from limestone and produced by fermentation. This should not be confused with the over-the-counter liquid laxative used before certain surgical or diagnostic procedures!
Cal/Mag with CoFactors This powder is mixed with water and tastes like flat lemon soda. It contains the correct calcium, magnesium, and D ratio to promote correct absorption. We cannot stress enough that the best forms of magnesium and calcium are through diet, and, much as many dermatologists will chastise me for saying this, the best source for the potent anti-oxident Vitamin D is moderate, daily sun exposure.
Magnesium Glycinate this formulation is better for folks who have a tendency to GI upset or loose stools.
To read more about the benefits of magnesium and find more evidenced-based literature, take a look at this article from Acupuncture Today: Achieving Optimal Health Through Transdermal Magnesium Therapy
Friday, May 11, 2012
21 Suggestions for Success
This primer by NYTimes best-selling author H. Jackson Brown Jr. has made the internet and social media rounds, but as we fast approach the half-way mark of 2012, it deserves a little refresh!
1. Marry the right person. This one decision will determine 90% of your happiness or misery.
2. Work at something you enjoy and that's worth your time and talent.
3. Give people more than they expect and do it cheerfully.
4. Become the most positive and enthusiastic person you know.
5. Be forgiving of yourself and others.
6. Be generous.
7. Have a grateful heart.
8. Persistence, persistence, persistence.
9. Discipline yourself to save money on even the most modest salary.
10. Treat everyone you meet like you want to be treated.
11. Commit yourself to constant improvement.
12. Commit yourself to quality.
13. Understand that happiness is not based on possessions, power or prestige, but on relationships with people you love and respect.
14. Be loyal.
15. Be honest.
16. Be a self-starter.
17. Be decisive even if it means you'll sometimes be wrong.
18. Stop blaming others. Take responsibility for every area of your life.
19. Be bold and courageous. When you look back on your life, you'll regret the things you didn't do more than the ones you did.
20. Take good care of those you love.
21. Don't do anything that wouldn't make your Mom proud.
. . . and for my two-cents:
22. Laugh wild
1. Marry the right person. This one decision will determine 90% of your happiness or misery.
2. Work at something you enjoy and that's worth your time and talent.
3. Give people more than they expect and do it cheerfully.
4. Become the most positive and enthusiastic person you know.
5. Be forgiving of yourself and others.
6. Be generous.
7. Have a grateful heart.
8. Persistence, persistence, persistence.
9. Discipline yourself to save money on even the most modest salary.
10. Treat everyone you meet like you want to be treated.
11. Commit yourself to constant improvement.
12. Commit yourself to quality.
13. Understand that happiness is not based on possessions, power or prestige, but on relationships with people you love and respect.
14. Be loyal.
15. Be honest.
16. Be a self-starter.
17. Be decisive even if it means you'll sometimes be wrong.
18. Stop blaming others. Take responsibility for every area of your life.
19. Be bold and courageous. When you look back on your life, you'll regret the things you didn't do more than the ones you did.
20. Take good care of those you love.
21. Don't do anything that wouldn't make your Mom proud.
. . . and for my two-cents:
22. Laugh wild
Sunday, April 22, 2012
Pushing the Point: Integrating Acupressure and Chinese Medicine in Psychiatric Nursing Practice
Integrative therapies are all the rage, particularly in psychiatric and mental health settings. It is an honor to be accepted for a pre-conference session at the American Psychiatric Nurses Association's 26th annual conference in Pittsburgh this November. Check out the abstract!
ABSTRACT: With the rising costs of care, decreased reimbursement for services, and shortage of mental health clinicians, patients and providers are increasingly researching and incorporating integrative therapies as part of a holistic care plan. A review of the literature revealed a growing evidence base for the integration of Traditional Chinese Medicine (TCM) therapies with allopathic medicine. This has prompted nursing schools across the country to include education on TCM in their curriculums, encouraged hospitals and clinics to add TCM therapies to their list of psychiatric services, and resulted in development of new protocols for addiction, PTSD, and pain management. Acupressure, a component TCM, is a noninvasive, integrative modality that can help alleviate common symptoms such as stress, anxiety, depression, mental fatigue, and insomnia, while reducing barriers of cost, time, and deleterious medication side effects frequently found in PMH treatment. The session will review basic TCM theory and evidence base, describe the function and energetics of acupoints useful in a variety of Psychiatric/Mental Health settings, and provide a live demonstration of common techniques.
PRESENTATION SUMMARY: Part of the greater system of Traditional Chinese Medicine, acupressure is an effective yet underutilized modality for relieving common psycho-emotional symptoms. In both the inpatient and outpatient setting, TCM principles can be adopted to help alleviate stress, anxiety, depression, mental fatigue, and insomnia. This session introduces basic evidenced-based acupressure theory and techniques through discussion and live demonstration.
OBJECTIVE 1: Describe the theory and benefits of using Traditional Oriental Medicine techniques in the psychiatric and mental health setting
OBJECTIVE 2: Identify the functions of ten commonly used acupoints that can be integrated into treatment plans of patients with psychiatric and mental health disorders
OBJECTIVE 3: Discuss methods for integrating TCM modalities with conventional PMH nursing practice.
ABSTRACT: With the rising costs of care, decreased reimbursement for services, and shortage of mental health clinicians, patients and providers are increasingly researching and incorporating integrative therapies as part of a holistic care plan. A review of the literature revealed a growing evidence base for the integration of Traditional Chinese Medicine (TCM) therapies with allopathic medicine. This has prompted nursing schools across the country to include education on TCM in their curriculums, encouraged hospitals and clinics to add TCM therapies to their list of psychiatric services, and resulted in development of new protocols for addiction, PTSD, and pain management. Acupressure, a component TCM, is a noninvasive, integrative modality that can help alleviate common symptoms such as stress, anxiety, depression, mental fatigue, and insomnia, while reducing barriers of cost, time, and deleterious medication side effects frequently found in PMH treatment. The session will review basic TCM theory and evidence base, describe the function and energetics of acupoints useful in a variety of Psychiatric/Mental Health settings, and provide a live demonstration of common techniques.
PRESENTATION SUMMARY: Part of the greater system of Traditional Chinese Medicine, acupressure is an effective yet underutilized modality for relieving common psycho-emotional symptoms. In both the inpatient and outpatient setting, TCM principles can be adopted to help alleviate stress, anxiety, depression, mental fatigue, and insomnia. This session introduces basic evidenced-based acupressure theory and techniques through discussion and live demonstration.
OBJECTIVE 1: Describe the theory and benefits of using Traditional Oriental Medicine techniques in the psychiatric and mental health setting
OBJECTIVE 2: Identify the functions of ten commonly used acupoints that can be integrated into treatment plans of patients with psychiatric and mental health disorders
OBJECTIVE 3: Discuss methods for integrating TCM modalities with conventional PMH nursing practice.
Friday, March 23, 2012
Spring Allergy Help
Spring winds are slowly clearing winter away, and with them can come an onslaught of ear, nose, and throat woes. In order to enjoy the beautiful blooming of the season without burying your head in a tissue, take a look at this self-care sheet for strategies to prevent and treat seasonal allergies.
Saturday, February 25, 2012
Product Highlight: Omni-Gym
Anti-gravity and aerial exercise have been making waves for the past few years, though many gyms are hesitant to offer the trend. These suspension systems provide no-impact, body weight resistance training to promote flexibility strength and balance. They can help decompress the spine using a variety on inversion techniques appropriate for those with everything from bulging discs to fibromyaligia without the ankle strain many of the standard tables provide. Plus you can at least momentarily pretend you are in your own Cirque du Soleil show!
Not all systems are created equal and not everyone has the ability to install the apparatus safely in their ceiling or doorway. I recently came across the Omni-Gym offered by Yoga Swing and am impressed with the variety it offers at a price less than many home gyms. We plan to provide a personal review in the near future, but in the meantime, take a look for yourself. They are offering discounts through March on the total system if you are waiting to wait a few weeks for delivery.
The Omni-Gym will take your fitness and flexibility routine to a whole new level: As you are suspended in space, your workouts are entirely body-weight oriented and therefore highly effective. You will find yourself stretching and strengthening muscles you didn't even know you had! Used by athletes, gymnasts, martial artists, dancers, yogis and fitness buffs worldwide, the Omni-Gym is truly one of those versatile workout tools that can be adapted to whatever kind of workout or stretching session your body (or profession) most requires.
Not only is the Omni-Gym an incredibly effective suspension fitness, martial arts and sports trainer, but just like its predecessors it is an amazing anti-gravity yoga/stretching and aerial dance tool. And don't forget it does wonders for back and neck care.
Oh, and did we mention that it is easily portable, quick set-up, multifunctional and FUN? what more could you ask more!
Check out www.OMNI-GYM.com to learn more
Join the Movement!
Not all systems are created equal and not everyone has the ability to install the apparatus safely in their ceiling or doorway. I recently came across the Omni-Gym offered by Yoga Swing and am impressed with the variety it offers at a price less than many home gyms. We plan to provide a personal review in the near future, but in the meantime, take a look for yourself. They are offering discounts through March on the total system if you are waiting to wait a few weeks for delivery.
The most versatile suspension fitness trainer you'll ever own!
From the creators of the original YogaSwing, Omni-Gym™ brings you the best health and fitness suspension swing technology out there.The Omni-Gym will take your fitness and flexibility routine to a whole new level: As you are suspended in space, your workouts are entirely body-weight oriented and therefore highly effective. You will find yourself stretching and strengthening muscles you didn't even know you had! Used by athletes, gymnasts, martial artists, dancers, yogis and fitness buffs worldwide, the Omni-Gym is truly one of those versatile workout tools that can be adapted to whatever kind of workout or stretching session your body (or profession) most requires.
Not only is the Omni-Gym an incredibly effective suspension fitness, martial arts and sports trainer, but just like its predecessors it is an amazing anti-gravity yoga/stretching and aerial dance tool. And don't forget it does wonders for back and neck care.
Oh, and did we mention that it is easily portable, quick set-up, multifunctional and FUN? what more could you ask more!
Check out www.OMNI-GYM.com to learn more
Join the Movement!
Sunday, February 12, 2012
Recent Favorites in Self-Care
We are six weeks into the new year and the enthusiasm for goals or resolutions may be waning or have been abandoned. Since health and wellness are almost always on everyone's let for improvement, wanted to share some of my favorite tools and products I have been recommending and personally using for health promotion and disease prevention.
You Are Your Own Gym by Mark Lauren
Long, steady state cardiovascular exercise may have it's place when training for races, but in the real world, functional training that encourages strengthening of the muscles you use most for activities of daly living should be the focus of any exercise plan. This book has over 100 body-weight exercises, some of which incorporate common household items, with 10 different methods of combining them for an optimal 20 minute fitness routine 4 times per week.
Personal Training With Jackie: 30 Day Fast Start
This DVD offers two 20-minute workouts, one upper and one lower body, where you combine two exercises in sets of increasing reps. Short, powerful, effective with minimal equipment needs. It is a great addition to her XTreme Timesaver DVDs and book This is Why You're Fat.
Pure Lean Protocol Weight Management
All the supplements you need in one box without a lot of unnecessary additives. This set includes choice of pure or blended whey protein powder in chocolate or vanilla, pure lean fiber, and a daily pure pack containing a multivitamin, Omega-3, magnesium, alpha lipolic acid, and taurine. For about $2/day, it is a great way to establish a baseline of nutrition. These are hypoallergenic and made in the USA.
Fertility Friend
My favorite app, website, and community support system for women to understand and track their menstrual cycles. There are tutorials on how to chart, factors that impact cycle regularity, and expected signs and symptoms. The majority of the site is free, and they offer a VIP subscription for a few extra bells and whistles that you may or may not be interested in.
emWave Biofeedback
This is an amazing daily tool to help train you to bring the mind and body into cohearence. It is best used in conjunction with a health professional to learn the basics, track your progress, and troubleshoot issues. For those with stress, anxiety, panic, or emotional lability, you can learn to control your reactions by staying calm and present in the moment. It may be part of a self-improvement plan or used in conjunction with other therapies to manage mood and anxiety disorders.
You Are Your Own Gym by Mark Lauren
Long, steady state cardiovascular exercise may have it's place when training for races, but in the real world, functional training that encourages strengthening of the muscles you use most for activities of daly living should be the focus of any exercise plan. This book has over 100 body-weight exercises, some of which incorporate common household items, with 10 different methods of combining them for an optimal 20 minute fitness routine 4 times per week.
Personal Training With Jackie: 30 Day Fast Start
This DVD offers two 20-minute workouts, one upper and one lower body, where you combine two exercises in sets of increasing reps. Short, powerful, effective with minimal equipment needs. It is a great addition to her XTreme Timesaver DVDs and book This is Why You're Fat.
Pure Lean Protocol Weight Management
All the supplements you need in one box without a lot of unnecessary additives. This set includes choice of pure or blended whey protein powder in chocolate or vanilla, pure lean fiber, and a daily pure pack containing a multivitamin, Omega-3, magnesium, alpha lipolic acid, and taurine. For about $2/day, it is a great way to establish a baseline of nutrition. These are hypoallergenic and made in the USA.
Fertility Friend
My favorite app, website, and community support system for women to understand and track their menstrual cycles. There are tutorials on how to chart, factors that impact cycle regularity, and expected signs and symptoms. The majority of the site is free, and they offer a VIP subscription for a few extra bells and whistles that you may or may not be interested in.
emWave Biofeedback
This is an amazing daily tool to help train you to bring the mind and body into cohearence. It is best used in conjunction with a health professional to learn the basics, track your progress, and troubleshoot issues. For those with stress, anxiety, panic, or emotional lability, you can learn to control your reactions by staying calm and present in the moment. It may be part of a self-improvement plan or used in conjunction with other therapies to manage mood and anxiety disorders.
Thursday, January 12, 2012
Acupuncture for Improving Health and Well-Being
Jing was recently featured on our local news, WDRB 41 Louisville. We were able to demonstrate acupuncture as well as non-needle modalities such as cupping, moxibustion, Tui-Na, and magnet therapy. Somehow the crew managed to make 4:30am fun! Check out the series of videos here: Acupuncture for improving health and well-being - WDRB 41 Louisville - News, Weather, Sports Community
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| Keith Kaiser having fun with an auricular acupuncture model |
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| Acupuncture shoulder points |
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| Cupping |
Sunday, January 08, 2012
Stress: One Point Can Make The Difference
There are hundreds of acupuncture points throughout the body, but there are some that elicit a particularly powerful therapeutic response. The following studies explain the method of actions of two different points and examines the beneficial effects that using just one point can have on chronic stress.
Stomach 36
In this study from Georgetown University, researchers administered electroacupuncture to acupuncture point St36 to the treatment group, sham acupuncture to another group, and no acupuncture to the control group prior to and following a stressor. They exposed all of the groups to fourteen days in a cold environment in order to induce a physiologic stress response. The sympathetic peptide, neuropeptide Y (NPY), elevated levels of which are found in those suffering from PTSD or other chronic stress conditions, and is hypothesized to contribute to the physiological stress response. No difference in NPY levels was found in the sham and control groups. The treatment group saw immediate and sustained suppression of NPY indicating that acupuncture to St36 may be an effective treatment and prevention of chronic stress.
Acupuncture at ST36 prevents chronic stress-induced increases in neuropeptide Y in rat. Eshkevari L, Egan R, Phillips D, Tilan J, Carney E, Azzam N, Amri H, Mulroney S. Experimental Biology and Medicine. In press. (2011).
Pericardium 6
Building on previous studies that demonstrated the effectiveness of P6 to decrease stress-induced anxiety, researchers in Korea investigated the effect of this acupuncture point on memory by measuring acetylcholinesterase (AchE) activity in the hippocampus. Individuals with chronic, mild stress exhibit low levels of AchE and that can result in memory impairment. Those in the treatment group received three minutes of stimulation on P6 resulting in an increase in AchE reactivity that was not produced in those receiving stimulation at acupuncture point San Jiao 5. Researchers concluded P6 is an effective point for restoring the CMS-related biochemical and behavioral impairments, such as learning and memory.
The effects of acupuncture (PC6) on chronic mild stress-induced memory loss. Hyunyoung Kima, Hyun-Jung Parkb, Hyun Soo Shimd, Seung-Moo Hanc, Dae-Hyun Hahmd, Hyejung Leed, Insop Shimd. Neuroscience Letters. Volume 488, Issue 3, 25 1-2011, p 225-228.
Stomach 36
In this study from Georgetown University, researchers administered electroacupuncture to acupuncture point St36 to the treatment group, sham acupuncture to another group, and no acupuncture to the control group prior to and following a stressor. They exposed all of the groups to fourteen days in a cold environment in order to induce a physiologic stress response. The sympathetic peptide, neuropeptide Y (NPY), elevated levels of which are found in those suffering from PTSD or other chronic stress conditions, and is hypothesized to contribute to the physiological stress response. No difference in NPY levels was found in the sham and control groups. The treatment group saw immediate and sustained suppression of NPY indicating that acupuncture to St36 may be an effective treatment and prevention of chronic stress.
Acupuncture at ST36 prevents chronic stress-induced increases in neuropeptide Y in rat. Eshkevari L, Egan R, Phillips D, Tilan J, Carney E, Azzam N, Amri H, Mulroney S. Experimental Biology and Medicine. In press. (2011).
Pericardium 6
Building on previous studies that demonstrated the effectiveness of P6 to decrease stress-induced anxiety, researchers in Korea investigated the effect of this acupuncture point on memory by measuring acetylcholinesterase (AchE) activity in the hippocampus. Individuals with chronic, mild stress exhibit low levels of AchE and that can result in memory impairment. Those in the treatment group received three minutes of stimulation on P6 resulting in an increase in AchE reactivity that was not produced in those receiving stimulation at acupuncture point San Jiao 5. Researchers concluded P6 is an effective point for restoring the CMS-related biochemical and behavioral impairments, such as learning and memory.
The effects of acupuncture (PC6) on chronic mild stress-induced memory loss. Hyunyoung Kima, Hyun-Jung Parkb, Hyun Soo Shimd, Seung-Moo Hanc, Dae-Hyun Hahmd, Hyejung Leed, Insop Shimd. Neuroscience Letters. Volume 488, Issue 3, 25 1-2011, p 225-228.
Friday, December 30, 2011
Primer on Happiness
This photo came to me in a Facebook feed and I thought it would help set the appropriate tone as we reflect back on 2011 and create our mindset for 2012. Happy New Year!
Friday, December 23, 2011
Quick Coherence for Holiday Peace
We have been using a lot of Biofeedback for soldiers with PTSD to decrease anxiety and increase mindfulness. I am currently in the process of reviewing the emWave by HeartMath to determine if it is a good fit to use and recommend at Jing, and one of the initial practices suggested is a short heart meditation that does not require the aid of a device. Detailed information is available on their website along with a number of free tools and research. Try out this quick, proactive practice for your own centered presence before taking on holiday traffic or that pesky family drama!
Step 1: Focus
Bring awareness to the area around your heart in the center of your chest. Place your hand over your sternum to help maintain this focus.
Step 2: Breath
Begin by taking your normal breaths gradually deepening each inhale and elongating each exhale. Imagine each inhale and exhale originates and flows freely from your heart center. Continue this practice until the breath feels natural and relaxed.
Step 3: Feeling
As you maintain your heart focus and breath, recall a positive memory or pleasurable feeling. Try to re-experience that moment, taking in all of the enjoyable sensory and interpersonal aspects that bring joy and peace. Linger here, allowing yourself to rebalance and recharge before moving forward.
Step 1: Focus
Bring awareness to the area around your heart in the center of your chest. Place your hand over your sternum to help maintain this focus.
Step 2: Breath
Begin by taking your normal breaths gradually deepening each inhale and elongating each exhale. Imagine each inhale and exhale originates and flows freely from your heart center. Continue this practice until the breath feels natural and relaxed.
Step 3: Feeling
As you maintain your heart focus and breath, recall a positive memory or pleasurable feeling. Try to re-experience that moment, taking in all of the enjoyable sensory and interpersonal aspects that bring joy and peace. Linger here, allowing yourself to rebalance and recharge before moving forward.
Sunday, December 11, 2011
Top 5 Self-Care Experiences of 2011
Many patients ask me what I do for my own self-care regimen - after all, if you are going to preach it, you need to practice it. One of my main sources of R&R are spa adventures both for my own personal enjoyment, but also as a way to research a variety of therapies to recommend as part of a total individual treatment plan for my patients. This year I had the opportunity to try several modalities in various locations across the country, and the following are my reflections on those experiences.
Maya Abdominal Massage - I have only had one "full body" massage in my life where abdominal work was part of the treatment. I have asked a number of massage therapists why, and answers range from "nobody likes it" to "we didn't learn that in school." I agree, it feels a little weird partially because it is natural to guard the area, but also because most of us are not used to being so aware of our liver, stomach, or ileocecal valve. Maya abdominal massage requires additional training and involves the entire core. This therapy addresses issues including pelvic discomfort (including hips and low back), sexual function, and gastrointestinal irregularity. My favorite place in Louisville is Balance in Motion.
Ashiatsu - I had this done while at a conference in Orlando at Rosen Shingle Creek Spa. This is an intense deep tissue massage where the therapist stands over holding parallel bars for balance and uses feet instead of finger pressure to target common trigger or acupuncture points. This is sometimes called Oriental Bar Therapy and has become more popular in recent years. Deeper does not mean better or more effective and is not an appropriate therapy for everyone. Folks who have a lot of scar tissue or adhesions may like this therapy, however those with fibromyalgia or myofacial syndrome may find it makes their condition worse.
Reflexology - Perhaps my favorite treatment when done by someone formally trained, I have yet to get through one of these without falling asleep! More than a foot, hand, or ear massage, this modality uses sustained finger-pressure techniques to find areas of the body in need of attention without having to touch them directly. This is a great alternative to full-body massage for those who have discomfort but prefer to remain clothed. Those who tend to do well with this therapy can often tell when the therapist is touching the neck area of the hands or sinus area of the foot. I have had this done at Mandara spas in Orlando and Anaheim, Rachel's Salon in Memphis, Gould's Salon at the Peabody Memphis, and locally at my favorite place, J.R.s Salon.
Hot Stone - This is the number-one patient favorite, even in the summer and for those experiencing hot flashes! It is fantastic for people who like light-medium pressure with the goal of increasing circulation and relaxation. The stones are usually warm but some therapists will incorporate cold stones if appropriate. The stones warm and relax the muscles to allow deeper but less intense work with hands with less post-treatment soreness than with other types of massage. I am lucky enough to have a very talented therapist at Jing who also brings aromatherapy and a foot scrub into the session. Genevieve's Healing Arts
Body Wraps - I get questions about these from folks who want to "detox" after surgery, as a seasonal cleanse, or to remove excess water weight. Those who like it enjoy the warm, cocoon feeling, improved circulation, and skin softening or tightening effects. Again, this is a good therapy for people who like to spa, but may be touch-sensative. To be honest though, I do not like the feeling of being swaddled in plastic wrap and wet towels saturated by algae powder and my own sweat. I have had about three of these in my whole life and all were a bit different, but nonetheless, not for me.
***Disclaimer: None of these companies listed provided compensation for reviewing their services
Maya Abdominal Massage - I have only had one "full body" massage in my life where abdominal work was part of the treatment. I have asked a number of massage therapists why, and answers range from "nobody likes it" to "we didn't learn that in school." I agree, it feels a little weird partially because it is natural to guard the area, but also because most of us are not used to being so aware of our liver, stomach, or ileocecal valve. Maya abdominal massage requires additional training and involves the entire core. This therapy addresses issues including pelvic discomfort (including hips and low back), sexual function, and gastrointestinal irregularity. My favorite place in Louisville is Balance in Motion.
Ashiatsu - I had this done while at a conference in Orlando at Rosen Shingle Creek Spa. This is an intense deep tissue massage where the therapist stands over holding parallel bars for balance and uses feet instead of finger pressure to target common trigger or acupuncture points. This is sometimes called Oriental Bar Therapy and has become more popular in recent years. Deeper does not mean better or more effective and is not an appropriate therapy for everyone. Folks who have a lot of scar tissue or adhesions may like this therapy, however those with fibromyalgia or myofacial syndrome may find it makes their condition worse.
Reflexology - Perhaps my favorite treatment when done by someone formally trained, I have yet to get through one of these without falling asleep! More than a foot, hand, or ear massage, this modality uses sustained finger-pressure techniques to find areas of the body in need of attention without having to touch them directly. This is a great alternative to full-body massage for those who have discomfort but prefer to remain clothed. Those who tend to do well with this therapy can often tell when the therapist is touching the neck area of the hands or sinus area of the foot. I have had this done at Mandara spas in Orlando and Anaheim, Rachel's Salon in Memphis, Gould's Salon at the Peabody Memphis, and locally at my favorite place, J.R.s Salon.
Hot Stone - This is the number-one patient favorite, even in the summer and for those experiencing hot flashes! It is fantastic for people who like light-medium pressure with the goal of increasing circulation and relaxation. The stones are usually warm but some therapists will incorporate cold stones if appropriate. The stones warm and relax the muscles to allow deeper but less intense work with hands with less post-treatment soreness than with other types of massage. I am lucky enough to have a very talented therapist at Jing who also brings aromatherapy and a foot scrub into the session. Genevieve's Healing Arts
Body Wraps - I get questions about these from folks who want to "detox" after surgery, as a seasonal cleanse, or to remove excess water weight. Those who like it enjoy the warm, cocoon feeling, improved circulation, and skin softening or tightening effects. Again, this is a good therapy for people who like to spa, but may be touch-sensative. To be honest though, I do not like the feeling of being swaddled in plastic wrap and wet towels saturated by algae powder and my own sweat. I have had about three of these in my whole life and all were a bit different, but nonetheless, not for me.
***Disclaimer: None of these companies listed provided compensation for reviewing their services
Monday, November 21, 2011
A little Monday Morning Advocacy from the Coalition for Safe Acupuncture Practice
I received this in an email newsletter this morning and I believe it is important to get this information out. While crossover practice exists in multiple western medicine disciplines, proof equivalent training is always part of the equation. I have long maintained there is a problem with MDs, DOs, DPTs, and DCs being able to take a quick (if any) course of acupuncture and have it fold into their scope of practice. Stating that techniques like dry needling are not TCM and therefor do not require TCM theory is fine, however there is ample training in technique and clinical supervision that is necessary regardless of the guiding theory. By that rational, anyone who draws blood, administers injections, pierces body parts, gives tattoos, or otherwise has a needle meeting skin as part of their discipline should be eligible to take a course for a few hours and hand their shingle. If that does not sound like a good idea, neither should this . . .
Please join us in responding to Dry Needling...
Dry Needling for Pain Management, as developed by Yun-Tao Ma, PhD., is a 24 classroom hour work-shop designed for Physical Therapists who wish to use Dry Needling in their patient practice. After completion of Dry Needling for Pain Management, Physical Therapists are encouraged to insert needles into their patients as part of their treatment protocols. Dry Needling is,by definition, the insertion of solid, acupuncture-type needles into body tissue. Dry Needling technique is acupuncture technique.
Training in Dry Needling, as provided to Physical Therapists, does not include the 6 hour Clean Needle Technique safety course and Clean Needle certification exam that all Acupuncture students must complete and pass. Training in Dry Needling, as provided to Physical Therapists, does not include the 150 hours of clinical observation plus 118 hours of needling technique classroom instruction required of all Acupuncture students prior to beginning their clinical internships. Training in Dry Needling, as provided to Physical Therapists, does not include the Illinois state mandated additional 660 hours of needling and acupuncture technique practice that all present Acupuncture students must complete while being supervised by Illinois State licensed acupuncturists at an ACAMO-accredited and Illinois state approved educational institution.
The Coalition for Safe Acupuncture Practice (CSAP) seeks to bring attention to the inadequacy of clinical, classroom and Clean Needle Technique instruction received by Physical Therapists who are using Dry Needling in their treatment practices. Please read the CSAP mission statement at end and consider joining us so that we may bring social awareness to this public health issue.
CCAOM Position Paper on Dry Needling
American Association of Acupuncture and Oriental Medicine Position Statement of Acupuncture Trigger Point Dry Needling and Intramuscular Manuel Therapy
Please join us in responding to Dry Needling...
Dry Needling for Pain Management, as developed by Yun-Tao Ma, PhD., is a 24 classroom hour work-shop designed for Physical Therapists who wish to use Dry Needling in their patient practice. After completion of Dry Needling for Pain Management, Physical Therapists are encouraged to insert needles into their patients as part of their treatment protocols. Dry Needling is,by definition, the insertion of solid, acupuncture-type needles into body tissue. Dry Needling technique is acupuncture technique.
Training in Dry Needling, as provided to Physical Therapists, does not include the 6 hour Clean Needle Technique safety course and Clean Needle certification exam that all Acupuncture students must complete and pass. Training in Dry Needling, as provided to Physical Therapists, does not include the 150 hours of clinical observation plus 118 hours of needling technique classroom instruction required of all Acupuncture students prior to beginning their clinical internships. Training in Dry Needling, as provided to Physical Therapists, does not include the Illinois state mandated additional 660 hours of needling and acupuncture technique practice that all present Acupuncture students must complete while being supervised by Illinois State licensed acupuncturists at an ACAMO-accredited and Illinois state approved educational institution.
The Coalition for Safe Acupuncture Practice (CSAP) seeks to bring attention to the inadequacy of clinical, classroom and Clean Needle Technique instruction received by Physical Therapists who are using Dry Needling in their treatment practices. Please read the CSAP mission statement at end and consider joining us so that we may bring social awareness to this public health issue.
CCAOM Position Paper on Dry Needling
American Association of Acupuncture and Oriental Medicine Position Statement of Acupuncture Trigger Point Dry Needling and Intramuscular Manuel Therapy
Wednesday, November 02, 2011
"Melting You Icebergs"
A Facebook professional contact posted this recently and I thought it was worth sharing because, chances are, you are reading this on a computer and susceptible to frozen icebergs!
Shoulders.
You keyboard right?
Midway between the far end of your shoulder and your spine there is a gathering point for stress. It feels both good and bad whenever someone presses on it. 1 iceburg on each shoulder. Not quite as bad as Atlas. So let's melt them.
Push your shoulders up to your ears or as far as they will go. Then let them fall slowly and SOFTEN. Think of hot butter. Think of ice melting. Move your right hand to your left shoulder and gently GRAB that point and squeeze, not like you are wrestling with an enemy, but like you are embracing a wounded loved one. With care. And work out sone of that tender stiffness. Do the same with the other hand and shoulder. Then make some really REALLY BIG circles with your shoulders. All the way up back down forward, and around and around.
W O R K I T O U T.
Now step away from your computer and do something else for a while. Take care of you!
Shoulders.
You keyboard right?
Midway between the far end of your shoulder and your spine there is a gathering point for stress. It feels both good and bad whenever someone presses on it. 1 iceburg on each shoulder. Not quite as bad as Atlas. So let's melt them.
Push your shoulders up to your ears or as far as they will go. Then let them fall slowly and SOFTEN. Think of hot butter. Think of ice melting. Move your right hand to your left shoulder and gently GRAB that point and squeeze, not like you are wrestling with an enemy, but like you are embracing a wounded loved one. With care. And work out sone of that tender stiffness. Do the same with the other hand and shoulder. Then make some really REALLY BIG circles with your shoulders. All the way up back down forward, and around and around.
W O R K I T O U T.
Now step away from your computer and do something else for a while. Take care of you!
Saturday, October 15, 2011
Engage With Grace
Death. The big "D" word. We only die once, yet the subject is often taboo to discuss even when terminal illness or unexpected event occurs. Just as preventative healthcare is preferable to interventional disease care, having these kinds of discussions are important not just for the one who is dying, but for those who are left to grieve. Many acupuncturists provide palliative care both for the individual and their families and can play a role in facilitating these discussions. When you and your family know the answers to the following questions, the burden of decision-making and potential for conflict in the midst of grief and shock is greatly lessened. This movement is just as important for those in the bed as it is for those standing by it. Please pass it on!
Engage With Grace/The One Slide Project
Engage With Grace/The One Slide Project
Saturday, October 08, 2011
Acupuncture's Method of Action: Adenosine (?)
"A patient's report of pain is to be believed." This basic assessment is taught to all aspiring healthcare providers. Their report of pain relief, however, is often accepted only if there is a scientific explanation. Acupuncture is constantly being called quack medicine with all of it's "Qi" and "meridian" hocus-pocus, while patients who support it's efficacy cajoled for being so simple or desperate that they experience nothing more than a placebo effect. Thanks to an ever-expanding body of research, we may start referring to "Qi" as both energy and chemical transmission.
Researchers from the Center for Translational Neuromedicine in Rochester now offer another plausible scientific explanation for the analgesic effect of acupuncture. A study on peripheral nervous system pain in animals found acupuncture increases formation of adenosine, a nucleoside that produces anti-inflammatory and pain-relieving effect. Although deeper insertion and stimulation produced a greater effect, a moderate increase in adenosine may be observed with application of pressure, heat, or vibration to this skin. This may also explain why non-invasive "sham" acupuncture treatments can elicit a therapeutic effect, but also why these benefits do not endure over the course of follow-up. Previous studies focused on the central nervous system determined acupuncture also stimulates the release of endorphins in the brain. Bring on the science!
For the full article, visit Nature Neuroscience
Researchers from the Center for Translational Neuromedicine in Rochester now offer another plausible scientific explanation for the analgesic effect of acupuncture. A study on peripheral nervous system pain in animals found acupuncture increases formation of adenosine, a nucleoside that produces anti-inflammatory and pain-relieving effect. Although deeper insertion and stimulation produced a greater effect, a moderate increase in adenosine may be observed with application of pressure, heat, or vibration to this skin. This may also explain why non-invasive "sham" acupuncture treatments can elicit a therapeutic effect, but also why these benefits do not endure over the course of follow-up. Previous studies focused on the central nervous system determined acupuncture also stimulates the release of endorphins in the brain. Bring on the science!
For the full article, visit Nature Neuroscience
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