Stress Tips

One of the biggest complaints I hear by my clients is…stress.  I honestly think every client that walks in my door has some level of stress in their life, causing various ailments.  Some show stress by weight gain, muscle tension, migraines, irritability, premature gray hair, some sort of addiction, insomnia, high blood pressure and so many more complaints.   Each person handles stress in their life differently and what you think is stressful, might not be to another person.

I can relate to the feeling of being stressed out.  Prior to finding the joy in acupuncture, I had a very high stress job in project management.  Even in my current field, being an acupuncturist is stress-free but the job of running a full-time private practice is stressful.  My clients always ask me what I do to stay stress-free so I thought I would share my stress-free tips.

1.  Acupuncture
Yes, I have an advantage as I can needle myself at any time for free.  I give myself an acupuncture treatment at least once a week.  If I have more free time, then I definitely take advantage of it, but I make sure I get at least one treatment a week.  I recommend for my clients to aim for acupuncture once a week or every two weeks.  In Oriental Medicine, we believe ailments are due to the flow of qi in the body being restricted for whatever reason.  Acupuncture helps balance the body and get the qi moving properly.  It helps reduce the side effects of stress, such as irritability, high blood pressure and insomnia, to name a few.  Acupuncture helps quiet the body and the mind, giving you a personal time-out to rejuvenate your body.

2.  Exercise
This is the dreaded word that may cause people to stop reading.  Any form of exercise keeps the oxygen and blood flowing properly through the body.  It helps clear the mind and helps strengthen the heart.  I could get all scientific on you, but you have read the studies and heard it all before.  The key is to get some sort of exercise every day.  I tend to break-up my workouts, as I am not a fan of getting up at 5 am to hit the gym or going at 9 pm at night.  I get at least 30 minutes in the morning.  I found that if I watch one of my favorite shows in the morning while working out, it helps make it go faster.  If you can not find 30 minutes, then break it up into three 10-minute workouts.  (Note: there is even a 10-minute workout by the creator of P90X).  The key is to find something that works for you and your schedule.  There is no set rule, as long as you are getting some exercise during the day.

3.  Diet
Again, I am sure you have read enough articles on diets and what to eat or not eat.  I tend to stick with lean meats, veggies and fruit.  I try to limit the carbs and if I do have them, I have them for breakfast or lunch.  This was something I learned from a personal trainer years ago and it really helped me drop the pounds.  Try to add a variety of color to your diet.  If you are limited on time, there are some great cookbooks out there for quick and easy meals.  The recipes are tasty and fast which is very handy for me since I am not a fan of cooking huge meals after a long day in the office.

4.  Herbal Medicine
There are various herbal remedies to help keep you healthy and de-stressed.  Herbal remedies are personally selected based on your imbalance.   Please check with a qualified herbalist to make sure nothing conflicts with any prescription medications you are taking.  People think since it is natural it is safe, but there are some herb-drug interactions.  Check with a qualified herbalist to make sure there is no interaction between your medications.

5.  Breathing
Sounds simple, but most people do not breathe correctly.  When I ask clients to take a deep breath, they inhale and their chest rises.  This is very shallow breathing and most people do this type of breathing.  The best and most beneficial breathing is abdominal breathing or yogic breath.  Lay down on your bed and place one hand on your belly and the other on your chest.  When you breath in through your nose, the belly should rise FIRST, then into the chest.  As you inhale, you expand and extend your belly.  As you exhale, pull your belly in towards your spine.  When first doing this, do not be surprised if you feel light headed, which is why I suggest to do it laying down.  You are getting a full expansion of the diaphragm, which has been constricted with all the shallow breathing.  Once you can do it laying down, try it while seated.  Throughout the day, stop what you are doing, place your hands on your belly and take a few deep breaths.  This will help refresh the mind, calm the heart and help you de-stress.  Soon you will breath this way naturally and support a de-stressed state of mind.

6.  Essential Oils
There are so many various oils out there for various things.  Find a qualified aromatherapist to find which oil is best for you.  My favorite (which pairs wonderfully with the deep breathing) is eucalyptus oil.  It can help calm your down if you are stressed or give you energy when you are low.  Lavender is another great calming oil.  I would suggest this at night, as it might make you very sleepy at work.  Orange is great to help stimulate the mind.  Spearmint helps calm your appetite.

These are just a few things I do to help manage my stress.  If it seems overwhelming to do all of them, then start with incorporating one at a time.    Start on the path to a stress-free life.

Happy 2010 New Year!

The New Year is just around the corner.  I hope everyone had a wonderful holiday season and are preparing for better things in the new year.

What is the meaning of this New Year’s Eve Song? Auld Lang Syne is about old friends who have parted and meet again. To celebrate their long friendship, they share a drink together and reminisce of memories from long ago. The basic message is that we should not forget our old friends and should celebrate a reunion with them.

When the clock strikes midnight on New Year’s Eve, gather everyone together at your party or celebration to sing the New Years Song and remember the good memories of family and friends from long ago.

Translation for New Year’s Eve Song – Auld Lang Syne by Robert Burns

“Should old acquaintances be forgotten,
And never brought to mind?
Should old acquaintances be forgotten,
And days of long ago !

Chorus:
For old long ago, my dear
For old long ago,
We will take a cup of kindness yet
For old long ago.

We two have run about the hillsides
And pulled the daisies fine,
But we have wandered many a weary foot
For old long ago.

We two have paddled (waded) in the stream
From noon until dinner time,
But seas between us broad have roared
Since old long ago.

And there is a hand, my trusty friend,
And give us a hand of yours,
And we will take a goodwill draught (of ale)
For old long ago!

And surely you will pay for your pint,
And surely I will pay for mine!
And we will take a cup of kindness yet
For old long ago!”

Wishing you a safe, healthy and prosperous New Year!

“Isn’t There Anyone Who Knows What Christmas is All About?”

The best explanation I ever heard was the one Linus gave to Charlie Brown:

“And there were in the same country shepherds abiding in the field, keeping watch over their flock by night.

And, lo, the angel of the Lord came upon them, and the glory of the Lord shone round about them: and they were so afraid.

And the angel said unto them,

Fear not: for, behold, I bring you good tidings of great joy, which shall be to all people.

For unto you is born this day in the city of David a Saviour, which is Christ the Lord.

And this shall be a sign unto you; Ye shall find the babe wrapped in swaddling clothes, lying in a manger.

And suddenly there was with the angel a multitude of the heavenly host praising God, and saying,

Glory to God in the highest, and on earth peace, good will toward men.”  (Luke 2:8-14)

Wishing you and your family, a wonderful and Merry Christmas!



Holidays = Stress?

The holiday season is here, and for many, it brings additional stress.  Acupuncture and herbal medicine are great ways to de-stress and relax during this hectic time.  Here is an article from Mayo Clinics website to help handle stress and depression.

Enjoy your holiday season but more importantly, take care of yourself first over the holidays.  Take time to appreciate your friends and family and do not forget the true meaning of  the holidays.

Tips to prevent holiday stress and depression

When stress is at its peak, it’s hard to stop and regroup. Try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past.

1. Acknowledge your feelings. If someone close to you has recently died or you can’t be with loved ones, realize that it’s normal to feel sadness and grief. It’s OK to take time to cry or express your feelings. You can’t force yourself to be happy just because it’s the holiday season.
2. Reach out. If you feel lonely or isolated, seek out community, religious or other social events. They can offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendships.
3. Be realistic. The holidays don’t have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can’t come to your house, find new ways to celebrate together, such as sharing pictures, emails or videotapes.
4. Set aside differences. Try to accept family members and friends as they are, even if they don’t live up to all your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they’re feeling the effects of holiday stress and depression too.
5. Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don’t try to buy happiness with an avalanche of gifts. Try these alternatives: Donate to a charity in someone’s name, give homemade gifts or start a family gift exchange.
6. Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That’ll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for party prep and cleanup.
7. Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can’t participate in every project or activity. If it’s not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.
8. Don’t abandon healthy habits. Don’t let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt. Have a healthy snack before holiday parties so that you don’t go overboard on sweets, cheese or drinks. Continue to get plenty of sleep and physical activity.
9. Take a breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Take a walk at night and stargaze. Listen to soothing music. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.
10. Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.

Holiday Preparation

I still find it very hard to believe that we are already in November.  Yes, I sound like an old person when I say “where has the year gone?”  Halloween blew by and now Thanksgiving is approaching.  It reminded me that during the holiday season, people are going at mock-speeds and the stress level is high.  When you speed through your day, we forget to stop and appreciate the little things in life.  Do you stop to appreciate all that you have in your life?

Rather than focus on the stress related to the holiday shopping, travel, etc., take moments throughout the day to reflect on your blessings and turn a negative event into something positive.  Recognize and identify how you are blessed in the event rather than allow it to ruin your mood.  For example:  you are stuck in traffic.  Take a moment to recognize the blessing in this as you have a car to get you from point A to point B, and family waiting for you at the other end.  There are many that can not afford a car, and many that go home to empty houses. Recognize your blessings in everything that stresses you out.

Another great exercise is every night before you go to bed, take a few minutes to write down 3 things you are grateful for in your life that occurred during the day.    At the end of the year, you will be have a book of little blessings that occurred the past year.  The meaning of Thanksgiving is to recognize and give thanks to all you have in your life, not just about holiday stress or over-eating.  Find little ways to keep Thanksgiving in your life throughout the year, not just in November.

Monthly Breast Exam

Since this is Breast Cancer Awareness month, hopefully every female has done a breast exam and set up a system to check her breast each month.  This is not an “old lady” disease!  I have seen woman in my office that were diagnosed at 35 years of age and you still hear of woman younger being diagnosed.  The exam takes all of 2-minutes to do but it can save your life!

Some tips for BSE:

• Try to get in the habit of doing a breast self-examination once a month to familiarize yourself with how your breasts normally look and feel. Examine yourself several days after your period ends, when your breasts are least likely to be swollen and tender. If you are no longer having periods, choose a day that’s easy to remember, such as the first or last day of the month.
• Don’t panic if you think you feel a lump. Most women have some lumps or lumpy areas in their breasts all the time. In the United States, only 20% of women who have a suspicious lump biopsied turn out to have breast cancer.
• Breasts tend to have different “neighborhoods.” The upper, outer area — near your armpit — tends to have the most prominent lumps and bumps. The lower half of your breast can feel like a sandy or pebbly beach. The area under the nipple can feel like a collection of large grains. Another part might feel like a lumpy bowl of oatmeal.What’s important is that you get to know the look and feel of YOUR breasts’ various neighborhoods. Does something stand out as different from the rest (like a rock on a sandy beach)? Has anything changed? Bring to the attention of your doctor any changes in your breasts that last over a full month’s cycle OR seem to get worse or more obvious over time.
• You may want to start a journal where you record the findings of your breast self-exams. This can be like a small map of your breasts, with notes about where you feel lumps or irregularities. Especially in the beginning, this may help you remember, from month to month, what is “normal” for your breasts. It is not unusual for lumps to appear at certain times of the month, but then disappear, as your body changes with the menstrual cycle (if you are still menstruating). Only changes that last beyond one full cycle, or seem to get bigger or more prominent in some way, need your doctor’s attention.

Click on the link to show you how to do a breast exam.  Mark it on your calendar and get in the habit of checking monthly.  Information listed above provided by www.breastcancer.org.

The leaves do not really change in Florida

Happy Autumn, everyone!  We have different seasons in Florida than the rest of the country.  In Florida, our seasons go like this:  Cool, Hot, Hotter, and Muggy Hot.  Autumn would be a mix of Muggy Hot with a few cool days mixed in now and then.  I do love living in Florida and would not trade in our seasons for Warm, Hot, Cold and Freezing.  Florida has been in my blood for too long and I have learned to embrace it.  Where else can it be a cool 32-degrees outside with clear, blue, sunny skies?

As many of you already know, cold/flu season is here or coming, depending on which news channel you listen.  I encourage all of my clients to schedule a “Fall Tune-Up” to help prepare and strengthen their immune system for the flu season.  It is also a great time to stock up on herbal remedies and essential oils to use upon the first signs of a cold/flu or help ward off viruses.  Wherever you live and the seasons you enjoy, it is a good thing to schedule “Seasonal Tune-Ups” with your local acupuncturist.

As Acupuncturists, we focus on the changes in the air, environment and how they affect our bodies.  This allows us to strengthen the channels that will be affected during the season, as well as supplying you with herbal medications and essential oils that address the common ailments of the season and continue to build your immune system, helping you fight off infections.

If you live around the Jacksonville area, for a limited time, I am offering New and Existing clients a discount on the “Fall Tune-Up.”  Visit my website, www.AWayOfLifeAcupuncture.com, for details.  Forward this information to your friends and family so they too, can start experiencing the benefits of acupuncture.  Schedule your appointment now, to begin strengthening and preparing your body for the cold/flu season.

Acupuncture alleviates chronic health problems

The following was taken directly from www.rodale.com.  Enjoy!

RODALE NEWS, EMMAUS, PA—In all this talk about health-care reform, most of the conversation has focused on who’s paying and what myths are being spread about legislation that hasn’t been written yet. Unfortunately, people aren’t talking about measures that would vastly improve the population’s health, such as ending obesity, or about alternative therapies that could wean people off expensive medication. Part of the reason that alternative treatments get short shrift is that doctors are generally unaware of the science showing that they really are effective alternatives to drugs and medication.

Here are six scientifically studied ways that acupuncture therapy, one of the most popular forms of alternative medicine, can alleviate chronic health problems:

#1: Eases your aching back. Using acupuncture therapy to successfully relieve chronic back pain is well documented in scientific literature, and acupuncturists say that it’s the leading reason that people visit their clinics. A study published in May’s issue of the Archives of Internal Medicine even found that people who were given “simulated acupuncture,” where pressure was place on certain acupuncture points but no needles were actually used, saw as much as a 15 percent greater improvement in their symptoms (equal to the improvements seen in people who were receiving true acupuncture) than people who were taking medications and undergoing standard chiropractic care.

#2: Boosts the effectiveness of pharmaceuticals. A study from China, published in the August issue of the Journal of Alternative and Complementary Medicine found that a low-dose of fluoxetine (Prozac) combined with acupuncture therapy was just as effective at reducing anxiety in patients being treated for depression as full-dose medication. Cutting the dose and adding acupuncture also reduced the drug’s side effects, which can include nausea, weight gain, and a decreased sex drive.

#3: Soothes the burning in your stomach. This June, Brazilian researchers published research finding that acupuncture therapy alleviated heartburn and indigestion in pregnant women. One group of pregnant women was given a combination of acupuncture and medications, and another group was counseled on dietary changes and given medications if needed. Over the course of the study, 75 percent of the women in the acupuncture group saw heartburn intensity, and antacid use, decline, while only 44 percent of women in the standard-treatment group saw those same effects.

#4: Counteracts the effects of radiation. Cancer patients undergoing radiation treatment are likely to suffer a variety of side effects, depending on the part of the body being treated. However, acupuncture therapy has been found to have some effect on the perception of how bad those effects can be, particularly for nausea and dry mouth, common in patients receiving radiation to the head and neck. A review of studies published in CA, a journal of the American Cancer Society, found that people undergoing radiation treatment perceived fewer negative side effects of radiation even though the side effects may still be there. For instance, in one study, patients who wore acupressure bands during treatment said they felt less nausea, although they still had the same occurrence of vomiting as they did before wearing the band, and in another study, people said they had less of a problem with dry mouth, even though measures of their saliva showed that levels remained the same. The acupuncture didn’t actually alleviate the symptoms, but it did help improve patients’ quality of life after treatment.

#5: Dulls persistent headaches. A review of 22 studies involving acupuncture therapy, migraines, and tension headaches found that regular acupuncture therapy was effective at preventing tension headaches and migraines from becoming a problem, and that it was an effective treatment for existing headaches.

#6: Ends obesity? The influence of acupuncture therapy on obesity isn’t as well-documented as the other examples we’ve listed, but there’s enough evidence to suggest that it could be an effective weight-loss treatment. Researchers from Korea analyzed 31 studies on a total of 3,013 people, and found that acupuncture therapy led to greater decreases in body weight than lifestyle changes or medications. However, they note in their findings, published February in the journal Obesity, that flaws in many of the studies made it difficult to see how effective acupuncture therapy would be on obesity in the long run. But for people willing to try it, adding a weekly acupuncture session to daily exercise and a smart diet could lead to healthy gains.

The beauty of breathe

Breathing is vital for survival, we all know this.  Yet, most of the time we are not breathing correctly.  Many of us are taking very shallow breaths throughout the day, never really expanding the diaphragm completely.  I came across a beautiful article by a fellow acupuncturist, that blends the importance of breathing with oriental philosophy.

Take a moment to read the article and make a promise to yourself to stop throughout the day for a few deep, abdominal breaths to help calm the mind, quiet the mind, and de-stress. Enjoy!

Here is the link:

An Eastern Way to discover health and ‘wholeness’

Entering Flu Season

Kids are returning back to school this week and many parents are worried about the H1N1 virus.   This is nothing to be overly concerned about as the flu works its way around classrooms every year.   With that being said, here are ways to help prevent spreading the flu, as well as what to do if you start showing symptoms.  All of the information below was found at the website of the Centers of Disease Control & Prevention, www.cdc.gov.  For more information, please visit the www.cdc.gov website.

Symptoms
The symptoms of novel H1N1 flu virus in people are similar to the symptoms of seasonal flu and include fever, cough, sore throat, runny or stuffy nose, body aches, headache, chills and fatigue. A significant number of people who have been infected with novel H1N1 flu virus also have reported diarrhea and vomiting.  The high risk groups for novel H1N1 flu are not known at this time, but it’s possible that they may be the same as for seasonal influenza. People at higher risk of serious complications from seasonal flu include people age 65 years and older, children younger than 5 years old, pregnant women, people of any age with chronic medical conditions (such as asthma, diabetes, or heart disease), and people who are immunosuppressed (e.g., taking immunosuppressive medications, infected with HIV).

Avoid Contact With Others
If you are sick, you may be ill for a week or longer. You should stay home and keep away from others as much as possible, including avoiding travel and not going to work or school, for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the use of fever-reducing medicine.)  If you leave the house to seek medical care, wear a facemask, if available and tolerable, and cover your coughs and sneezes with a tissue. In general, you should avoid contact with other people as much as possible to keep from spreading your illness, especially people at increased risk of severe illness from influenza. With seasonal flu, people may be contagious from one day before they develop symptoms to up to 7 days after they get sick. Children, especially younger children, might potentially be contagious for longer periods.  People infected with the novel H1N1 are likely to have similar patterns of infectiousness as with seasonal flu.

Treatment is Available for Those Who Are Seriously Ill
It is expected that most people will recover without needing medical care.  If you have severe illness or you are at high risk for flu complications, contact your health care provider or seek medical care. Your health care provider will determine whether flu testing or treatment is needed. Be aware that if the flu becomes widespread, less testing will be needed, so your health care provider may decide not to test for the flu virus.

Protect Yourself, Your Family, and Community

• Stay informed. Health officials will provide additional information as it becomes available. Visit the CDC H1N1 Flu website.
• Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
• Wash your hands often with soap and water, especially after you cough or sneeze. Alcohol-based hand cleaners* are also effective.
• Avoid touching your eyes, nose and mouth. Germs spread this way.
• Try to avoid close contact with sick people.
• If you are sick with a flu-like illness, stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the use of fever-reducing medicine.) Keep away from others as much as possible. This is to keep from making others sick.
• If you are sick and sharing a common space with other household members in your home, wear a facemask, if available and tolerable, to help prevent spreading the virus to others. For more information, see the Interim Recommendations for Facemask and Respirator Use.
• Learn more about how to take care of someone who is ill in “Taking Care of a Sick Person in Your Home”
• Follow public health advice regarding school closures, avoiding crowds, and other social distancing measures.
• If you don’t have one yet, consider developing a family emergency plan as a precaution. This should include storing a supply of extra food, medicines, and other essential supplies. Further information can be found in the “Flu Planning Checklist“