From Origin to Insertion: The Anatomy Acupuncture Blog. Portland, OR.

* I laohu You* (i tiger you!)

2010-02-15T13:33:00.000-08:00

Yesterday was the start of the Lunar new year, and therefore the start of Chinese New Year celebrations.

This starts the 15 day celebration of the start of the year of the tiger. So I wanted to wish you all a happy new year, and best wishes for prosperity and health in the year to come!

Xin nian kuai le, gong xi fa cai!
~Alexis

ps - a few links to information on Chinese New Year related things...

I "tiger" You
Chinese New Year basics
Chinese Zodiac

Winter detox, day 14

2010-01-23T21:53:00.001-08:00

Last day of detox. I have a bit of antipathy regarding this. I am not quite as frustrated as I was 2 days ago and part of me wants to continue a bit longer. On the other hand, it will be nice to go out to eat with friends and have a glass of wine.

Overall, it's been a great experience. As I've previously mentioned, I feel better, have more energy, sleep better and it appears that other people notice as well. It's good to remind myself what it feels like to be good to my body. When I get stressed and busy, it is so easy to forget that it does make a difference what I choose to eat.

That being said, I am excited to eat some things I haven't in the past two weeks, but I can't say that I am really 'craving' anything, I have - on the whole- felt satisfied and full, and have eaten a variety of things. One of the hardest parts though was the preparation - to know what I had to eat all day, to plan ahead and bring it with me. But, once that was done, it wasn't so bad.

More reflections later - but thank you Dr. Erica Peirson for putting this together, and for the Awakening Lotus patients who participated.

Winter detox, day 12

2010-01-21T20:58:00.000-08:00

I don't think I'm alone when I say: I'm over it. I don't know if it's because I'm not having a great week, that this detox seems harder right now. But, it's odd, considering I usually do a 21-day versus a 14 day program - yet these last few days are tough.

I feel strange that I'm feeling this way - as generally, I feel really good on detox, I have more energy, I sleep better, I am usually in a great mood. I'm not sure what the culprit is. Despite the wishing it was over, I'm almost glad it's not. I surely would make some poor choices given the mood I've been in the last few days - so ultimately, it's for the best and I'm sure I'll come out of it feeling better.

On a more positive note - other things I've noticed while on detox: people are giving me lots of compliments and saying I look good, my skin feels clear and that it has good color to it. I am not craving sweets at all (salty things on the other hand...).

After-all, what's 2 more days...?

Winter detox, day 10

2010-01-19T22:01:00.000-08:00

First, apologies for the missing days of posting. Life got a little in the way, and I had to process. However, the detox did have some implications there, too. Bad news, stress - for me (and most of us I would venture to guess) are intimately tied with our food choices. Despite knowing good and bad choices - it's amazing to me how much emotions can overtake our knowledge and very possibly change our decisions.

While I desperately wanted a glass of wine, and some comfort food (something sweet and high fat - afterall, it boosts serotonin temporarily), I tried to find alternatives. I did not succumb to these emotional food desires - but tea and vegetables certainly did not satisfy the emotional want for something else.

My background in neuroscience has me wonder about this. My studies were in memory systems, so I'll have to do some research - but I wonder what benefit connecting something so essential to survival as food to something as variable as emotions - what purpose does this complex connection serve?

I'll have to get back to you on that last one. In the meantime... 4 days to go, and feeling good!

Winter detox, day 7

2010-01-16T21:19:00.000-08:00

Halfway there. I, unlike many of the people I am doing this detox with, am not doing the juice fast this weekend. As I have a full day of work tomorrow, and my metabolism is notoriously slow - I figured it was for the best. However, one day I might like to try it.

Things I've noticed so far as a result of the detox: I feel that I have more energy. Mornings aren't so hard, and I make it through the day. I don't feel sluggish after meals, like I often do when not on detox. I notice how many of my eating habits are just that - habit - not for reasons of hunger or nutrition - but just habit. How much food and drink is a part of being social. It also reminds me how wonderful food can be - the flavors, textures, aromas... and how I need to remember to be present and enjoy that when I eat, instead of letting it be mindless and habit.

It's a little odd, I know, but I've been reading Julia Child's 'Mastering the Art of French Cooking' which seems a bit masochistic in the face of detox. However, I find that as I read the recipes and descriptions of dishes and sauces, that the richness is illuminated and while I can't wait to do some cooking involving obscene amounts of butter - I plan to do it with awareness, and to savor it.

It comes back to being present, and mindful - something I personally tend to go in cycles with. I wish to cultivate more of it. That is why I am doing this.

Winter detox, day 6

2010-01-15T23:06:00.000-08:00

Day 6 - over a third of the way through the detox. It's going pretty well. It was a bit of challenging evening, though. Went out to dinner with some friends I hadn't seen in a while, there were drinks and all sorts of food I shouldn't be eating.

Much to my surprise, it wasn't that difficult to resist. However, I did notice some things that normally I think I do without really thinking about it. We were at a Mexican restaurant, and it is so easy to pick up chips and salsa while you're catching up with friends. It took some mental effort to avoid that 'not thinking' action.

All in all a good night, felt good to stick to my plan AND see my friends! On that note, I'm calling it a night - good luck to everyone doing the juice fast this weekend!

Helping Haiti

2010-01-14T12:33:00.000-08:00

In light of the recent earthquake in Haiti - this country with an already poor infrastructure needs all the help and support it can get.

Here's how YOU can help. The following are some easy and legitimate ways to contribute to relief work in Haiti if you're so inclined.

* Doctors Without Borders (MSF): Is an independent international organization committed to bringing quality medical care to people caught in crisis regardless of race, religion, or political affiliation. They are currently providing relief and much needed medical care to the earthquake victims in Haiti. Donate here.

* Partners in Health (PIH) : is a another great organization that provides access to primary care and free health care and education for people who are unable to afford it. They also with communities to provide better access to sanitation, health care, food, water and shelter. To donate specifically to PIH's efforts in Haiti - click here.

* American Red Cross (ARC): The American Red Cross shelters, feeds and provides emotional support to victims of disasters; supplies nearly half of the nation's blood; teaches lifesaving skills; provides international humanitarian aid; and supports military members and their families. To donate to disaster relief or specifically to Haiti - click here.

* Mercy Corps: Mercy Corps exists to alleviate suffering, poverty and oppression by helping people build secure, productive and just communities. Mercy Corps is currently helping earthquake survivors in Haiti. To Donate to their efforts - click here.

* Text 'Haiti' to 90999 to donate $10 towards the Red Cross's relief effort in Haiti. This is backed by the US State Department. Read more here.

Also, one of my favorite bloggers to read - The Pioneer Woman - is giving away two $500 donations of relief support for Haiti to the charity of the winner's choice. To enter, just leave a comment on her blog. Additionally, she is donating 10 cents per comment to relief efforts - so spread the love!

* Come in for an appointment at Anatomy Acupuncture - For my part, I'll donate $10 per patient I see for the rest of the month towards relief in Haiti via one of the above organizations. So, come in and get acupuncture, and help Haiti too!

Winter detox, day 4

2010-01-13T22:05:00.000-08:00

As the story goes, day 3 is supposed to be one of the hardest. Yesterday was great. And today was until about an hour ago. I have a brutal headache and I'm not sure why. Best thing to do is to get some rest!

'til tomorrow!

Winter detox, day 3

2010-01-12T23:19:00.000-08:00

Support.

Makes all the difference.

At yoga today we did a lot of downward facing dog (the bane of my existence, I swear). But we did it a little differently, with partners - and used them as support. For me, as someone who has probably never done the pose correctly - it was amazing. Having the support allowed me to do something I was previously unable to. I could feel how the pose was meant to be done, even though on my own my body won't yet do that.

It was a great experience. Support can get you places you may never get on your own. Same with doing a group detox - it's good to have other people to talk to, share thoughts, feelings, and knowing they face a similar challenge.

What have you done with support that you might not have otherwise been able to do?

Winter detox: day 2

2010-01-11T18:58:00.000-08:00

Many of you may ask, why detox? It seems restrictive and you wonder what you could possibly get out of it. I can't speak to everyone's reasons for doing a program like this - it might be to sort out digestive issues, clear up a skin condition, take a break from unhealthy foods, cleanse your system after long term medication use... there are myriad reasons. I am doing it to devote some time and energy to myself.

I often find it hard to make time for me - to eat how I want to eat, to do the activities I want to do. This isn't necessarily because I don't have time - but often I'm more concerned about what other people need. Maybe you've experienced the same thing - for instance cooking meals for more than just yourself can be a negotiation between what you want to eat, and what other people do. Or sometimes your time is not your own - there's always something to do and somewhere to be, and often none of that is for you. Don't get me wrong - I love caring for other people, making them feel better, brightening their day. But sometimes, I find that I am always doing for others and I neglect doing the things I need to do to feel nourished and alive.

For me being on a detox program allows this. It's 2 weeks all about me. It's all about what I'm eating, and how I treat my body (today was great, I did yoga and got a vitamin IV - tomorrow I'm getting acupuncture), what I'm thinking and how I want to feel. I don't do this for myself on a daily basis, even though I know how important it is. And yes, on an on-going basis perhaps my routine would be selfish, and maybe financially unfeasible, as living and working with others necessitates some sort of compromise. To be able to find that balanced place in the middle where you can care for yourself in order to be more productive, to care for others, can be a difficult place to find, if you're always on the giving side.

These two weeks give me a different perspective (we did inversions in yoga today and I love the idea of looking at things differently) on how I'm living. It allows me a physical and mental holiday from a lot of stressors I didn't realize were there. This is why I detox.

So, whether or not you decide to participate in one - remember that taking care of you is important, and doing things solely for yourself is vital to health and coping with stress.

I'll leave you with another of my favorite quotes - from the neuroscientist Antonio Damasio:

"Perhaps the most indispensable thing we can do as human beings, every day of our lives, is to remind ourselves and others of our complexity, fragility, finiteness, and uniqueness. And this is of course the difficult job, is it not: to move the spirit from its nowhere pedestal to a somewhere place, while preserving its dignity and importance; to recognize its humble origin and vulnerability and still call upon its guidance."

Winter detox, day 1

2010-01-10T21:23:00.000-08:00

Hi and welcome to 2010! I hope you all made it through the holidays intact and are having a great start to the year. For the next two weeks I am going to be writing about my experience and thoughts while going through a detox program.

Some of my wonderful colleagues at Awakening Lotus put together a 14 day detox program for our patients, and we decided to do it as well. While I have done a detox before, I am excited about this one for a number of reasons. As much as I usually prefer to do a detox in the warmer weather (it seems easier to me, to eat mostly vegetables in the spring and summer), I find some synchronicity in this - it's a new year, I've been organizing and cleaning out my office, my papers - so why not my body and my mind as well? There are some eating habits I got into over the holidays that I'd like to get rid of, and for me, remembering how good my body feels without all the sugar, caffiene, alcohol and dairy is a good way to get back on track and eating in a way that gives me energy and makes me feel good!

So, that being said the other thing I am most excited about is doing this detox as a group. I have only ever done them on my own previously, and I think dialoguing with people, and knowing that they're going through a similar experience can be enormously helpful. Support and community is something that is beneficial beyond words , all the time, but especially during challenging times. I can't wait to see how it goes!

Another thing I decided to do along with the detox is to post something daily about my experience or some thoughts. I'm using this time to recenter, get back to yoga and meditation - to start this year feeling good, thinking clearly and being joyful.

As for the detox report - just finishing up day 1 and it went pretty well. This morning (and the next 13 to come) I started with an olive oil, lemon and garlic concoction to help flush out the gallbladder. Which actually wasn't as bad as it may sound. I didn't mind drinking it as much as I minded the 4 hour garlic aftertaste. Had enough energy to get through work, and felt satisfied with my food. It was a good day one.

With that I am going to leave you with a paragraph from "Turning the Mind into an Ally," by Sakyong Mipham, a great book on meditation that I would recommend to anyone.

"It's fine to take pleasure, to enjoy good food, and to listen to beautiful music. Becoming curious about how we suffer doesn'tmean that we can no longer enjoy eating ice cream. But once we begin to understand the bewilderment of our untrained mind, we won't look to the ice cream and say, "that's happiness." We'll realize that the mind can be happy devoid of ice cream. We'll realize that the mind is content and happy by nature."

Stress (part 3) - how to manage it!

2009-12-03T19:18:00.000-08:00

I've previously mentioned what stress is, and how if we don't have resources to manage it - it can drastically affect our lives, everything from increasing the likelihood of poor food choices, to lowering immunity, and even developing chronic disease. Again, the intent on sharing this information isn't to promote fear - but rather awareness. Once we are aware of what is going on in our bodies, and how it can affect us, we can then take steps to counter-act this. Stress-management is about finding the resources that help you reduce the negative stress in your life, thereby keeping you healthy and happy!

Before I leave you with a list of resources (find the ones that work best for you) a quote from the president of the American Institute of Stress, Paul J. Rosch, MD... because, stress isn't all bad, it's about balance!

"Increased stress increases productivity – up to a point, after which things rapidly deteriorate, and that level also differs for each of us. It’s much like the stress or tension on a violin string. Not enough produces a dull raspy sound and too much an irritating screech or snaps the string – but just the correct degree of stress creates a beautiful tone.

Similarly, we all have to find the right amount of stress that permits us to make pleasant music in our daily lives. You can learn how to utilize and transform stress so that it will make you more productive and less self-destructive."

Hints for Healthy Stress Management

Exercise -Exercise is a great way to combat stress. Exercise increases the release of endorphins, increases your circulation and increases your serotonin levels – this means you are happier, physically healthier. Which in turn leads to better interactions with others, better food choices, and increased immunity! 20-30 minutes of light exercise (such as a brisk walk) a few times a week can help keep your stress in check and your body healthy!

Catch some rays! Especially now that winter is upon us, getting in some sunshine daily (or as often as possible) is important for Vitamin D production, which is important for mood and immunity. 20-30 minutes daily!

Adequate Vitamin B complex and Magnesium - both these nutrients are essential for managing stress in the body. Vitamin B complex is used for the proper functioning of the nervous system and can improve your energy. Magnesium helps relieve muscle tension, improve sleep and has a calming effect. Eating foods high in B vitamins (such as Tuna, baked potato with the skin, salmon, banana, sweet potato, beans, spinach and asparagus) as well as magnesium (almonds, hazelnuts, spinach, swiss chard, sunflower seeds, tofu, brown rice, and beans) will help keeping you feel good!

Proper Diet - a diet high in fiber, dark green vegetables, fruit, and legumes while moderating the amount of processed foods, sugar, high fructose corn syrup, alcohol and caffeine – will not only provide you with stress-busting nutrients but will strengthen your immune system!

Journaling - Being able to vent your frustrations, explore your thought process, and become more aware of your mental state is an important part of coping! Journaling is a means of doing all of this, allowing you to become aware of your triggers, responses and ways you effectively manage them.

Scheduling time for yourself! It is hugely important to take care of YOU! Make sure you plan time each week (if not each day) to do something you enjoy.

Sleep Well! - Sleep is a great healer. This is the time your body repairs itself, and it is essential for proper brain function, metabolism, immunity and healing. If you’re having recurring sleep difficulties, please consult a health-care professional.

Yoga/Meditation - various forms of yoga and meditation are extremely helpful ways to manage stress – their focus on both the breath and awareness improve circulation and oxygenation of your body and brain – this relieves fatigue and irritability. Increased awareness of your mental and physical state will lead to action and increased self-care.

Even if you don’t have time now to commit to one of these practices, the breath of joy (click link!) is a simple practice that releases tension and improves breathing and circulation - try it in the mornings, evenings or when the stress is getting to you!

Acupuncture - acupuncture can be used to help relieve both the physical and mental symptoms of stress, while helping get to the root of the problem! Your acupuncturist may recommend herbs, and/or breathing exercises in addition to treatment to help you learn to manage stress on your own.

All material here is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their personal health and well-being.

Stress (part 2) - the studies are in

2009-12-03T14:03:00.000-08:00

Here's the second part in a 3 part mini-series on stress. The last post discussed what stress is in the metaphorical sense (dealing with uncertainty) and the biological sense (the inability of the body to respond appropriately to real or imagined physical or emotional threats) and the myriad of ways stress may present in your body. Now I'd like to talk about 3 specific effects of stress that have wide-ranging implications.

1) Stress and immunity: A review study published about a year ago looked at 300 separate stress studies (all looking to measure various effects of stress) and found that the one commonality linking them all is that stress invariably was shown to lower the immune response!

And if you think about it, this makes sense - your body is expending energy and resources in this constant state of heightened alert (of fight or flight) so it can't possibly devote these resources into keeping the immune system firing on all cylinders. So, when you're stressed out, you're more likely to get sick, you're more likely to be sick longer (it also slows wound healing!), and you may miss work or be less productive, which means your stress levels increase... nasty cycle, right? This is one reason why stress management is key, especially during cold and flu season.

2) Stress and food choice: Studies have shown that stress does impact food choice! While I haven't seen any conclusive evidence that stress actually makes us eat MORE, it certainly does impact the type of foods we choose to eat. It should come as no surprise to you that when we're stressed we tend to pick sweet, fatty foods...

This isn't because your body is trying to sabotage you, in fact it's trying to self-medicate! When we're stressed, anxious or depressed the levels of serotonin (a neurotransmitter that produces happy, content feelings) drop. Our bodies crave these "comfort" foods because they temporarily boost serotonin levels in the brain - giving you that sense of pleasure and calmness you so desperately crave in times of high stress.

This time of year is tough, too. Not only are there lots of delicious goodies everywhere, but some people may be influenced by the seasonal change as well. Studies show that as we go into winter with shorter daylight hours and are exposed to less sunshine, serotonin levels decrease. So, it's a bit of a double whammy - stress and shorter daylight hours mean that the holidays are a tough time to resist sweets which give you a quick serotonin boost! However, there are lots of other things you can do that help boost your serotonin levels longer and more consistently and don't require a new year's resolution to fix! Coming up in the next post...

3) Stress and chronic disease development: A 2007 study published in The Journal of the American Medical Association (JAMA) shows the relationship between stress (particularly chronic stress) and the development of disease. The study notes that people under stress sleep poorly and are less likely to exercise; they adopt poor eating habits, smoke more and are less likely to comply with medical treatments. Additionally, as I mentioned in the previous post, stress triggers a release of hormones that don't act in isolation, rather they influence multiple other body systems.

Some effects of chronic stress on body systems (via adrenalfatigue.co.nz)

To quote the study: "Effects of stress on regulation of immune and inflammatory processes have the potential to influence depression, infectious, autoimmune, and coronary artery disease, and at least some (e.g., viral) cancers." That's
some pretty heavy stuff - stress, and chronic stress (physical or mental) , in particular aren't just in your head - it has far-reaching and deleterious effects on the body.

I don't mean to scare you. Because, in fact, there's a lot that you can do to prevent all these ill-effects of stress. How we experience stress (positively or negatively, because yes, some stress can be good!) results from the disparity between the experience and personal expectations, and the ability and resources to cope with the stress. So, stay tuned... tonight I'll post part 3 with lots of things you can do to manage your stress-levels and stay happy and healthy!

Stress (part 1) - what is it?

2009-12-02T13:15:00.000-08:00

Here's the long promised post. Like many of you, I'm currently caught in the midst of holiday craziness: work, travel, deadlines, sick people on planes, family and friends to see, gifts to get, and not nearly enough time to relax or sleep to be had.

Stressed. If you wanted to boil it down to a single word.

I recently did a talk about stress and how it changes both physiological (effects to your physical body) and psychological (effects to your mental state) processes in your body - and I'd like to share a little bit of that with you. I think it's important to understand where stress comes from, what it looks like and how it plays out in your body and brain in order to figure out the best way to manage it.

Believe it or not it can play a role in how you interact with your friends and family, your immune system, what you choose to eat and how you feel physically and mentally! I'm going to break this down into more than one post in order to facilitate easier reading. But first, let's look at what we mean by stress and what it looks like.

So, stress - if it seems a little vague to you that's because it is. This catch-all term for difficulties or perceived difficulties in life is a metaphorical use of the word stress that didn’t occur until the 1950’s. While originally adapted from the biological term (we'll get to that in a minute) what we’re usually talking about is change, or uncertainty. These events can range in size from almost trivial to life-changing – being late, missing a light, births, deaths, moving, shopping for gifts, seeing family, making a deadline... “stressed out” – covers anything from mild annoyances to actual physical distress. We’ve got a lot of uncertainty on our plates these days, and our ability to adjust and adapt – this is the key to managing stress.

So, what is stress, really? A biological definition of stress refers to the consequences of the failure of a human or animal body to respond appropriately to emotional or physical threats – whether real or imagined. This means that things that aren't actually happening can cause you just as much stress as if they were. The mind is a powerful thing, so being able to control your thoughts, and thereby your body's reactions is extremely important. The stress response, more commonly known as the 'fight or flight response' is the autonomic nervous system kicking into high gear.

The stress response has 3 phases:
1) a state of alarm: (this is the quintessential fight or flight response) it involves the production and release of the stress hormones cortisol and adrenaline.
2) short term resistance: this is where the body tries to adapt to the increased strain. Often this works for a while, you like the feel of adrenaline, it gets you motivated and moving, but ultimately this state cannot last.
3) exhaustion: here's your crash - the inability of the body to respond or maintain normal function, long term this affects organ systems.

While this response has it's place, and is vital to survival; often we trip the switch constantly with things that don't require the body to be this amped up, or spend resources we could use more productively. Managing stress doesn't mean eliminating it entirely, but finding ways to have th body respond more appropriately so it can manage itself better - which means you'll feel better!

So, maybe you know you're stressed... but to bring it home, here's a non-inclusive list of ways stress can present physically, emotionally and cognitively:

poor judgment
a general negative outlook
excessive worrying
moodiness
irritability
agitation
inability to relax
feeling overwhelmed
feeling lonely or isolated
depressed
aches and pains
diarrhea or constipation
nausea
dizziness
chest pain
rapid heartbeat
eating too much or not enough
sleeping too much or not enough
withdrawing from others
procrastinating or neglecting responsibilities
using alcohol, cigarettes, or drugs to relax
nervous habits (e.g. nail biting, pacing)

Click image for full size graphic
on how stress effects the different body systems.

Image from The Washington Post, January 23, 2007.

Sound familiar? Then stay tuned... next up - some studies that show that stress is linked to decreased immunity, poor food choices and chronic stress and disease. After that - lots of little ways you can use to manage your stress and stay happy and healthy this holiday season.

Stressed?

2009-11-15T23:59:00.000-08:00

It's not all in your head - stress also lowers your immunity, making you more susceptible to illness, hinders wound healing, causes muscular tension and pain in your neck/shoulders/back, digestive disorders, headaches... and the list goes on. Acupuncture, unlike many of the other ways we cope with stress (alcohol, cigarettes, food, drugs, etc), provides a safe and effective way to feel better without causing negative effects on your body.

Acupuncture restores balance to the body and protects health by:

Promoting endorphin release

Inducing a relaxation response

Decreasing heart rate

Decreasing blood pressure

Increasing energy

Regulating hormone levels

Together these effects result in a general sense of well-being and calmness which reduces both the mental and physical effects of stress. While acupuncture cannot change your life circumstances, it can provide much needed stress relief to allow you greater ability to cope with these and make any necessary changes.

cold and flu prevention

2009-11-03T21:42:00.000-08:00

There's a lot of controversy out there over the H1N1 vaccine, and while I'm not going to get into that right now there are lots of things you can do to keep yourself healthy during this cold/flu season with or without the vaccine. a few practical reminders and little bit of Chinese medicine for you today...

1. Wash your hands. Seriously. I'm not even kidding a little bit. Washing your hand with soap and warm water (frequently - after shaking hands, touching public surfaces such as doorknobs and counters...etc) is the best thing you can do. You don't have to believe me, but here's what the CDC says, "Handwashing is the single most important means of preventing the spread of infection." If you're not near a sink, some alcohol based hand sanitizer will do the trick.

2. Make sure to get adequate amounts of sleep. Lack of sleep is a huge factor in decreased immune function. Sleep is essential to normal biological function, and even more important if your body is under attack. Check this out: "Sleep researcher Eve van Cauter at the University of Chicago exposed sleep-deprived students (allowed only four hours per night for six nights) to flu vaccine; their immune systems produced only half the normal number of antibodies in response to the viral challenge." (link to article below).

3. Don't stress! Easier said than done, I know. But, excess stress increases cortisol (stress hormone) production which decreases your immune function. Not only does increased cortisol lower your immunity, but it slows wound healing - this makes you double susceptible to infection. So, make sure stress relief is on your schedule: exercising, meditating, yoga, acupuncture, massage... whatever your way to de-stress, keep it up!

So, you probably knew those things already, but they're important reminders; not just during cold/flu season but as a part of a healthy lifestyle.

Now, on to a little bit of Chinese medicine. Acupuncture and Chinese medicine are extremely effective at treating seasonal illness like colds and flus. In Chinese medicine colds and flus belong to an etiology of disease called an external attack. What this means is that the illness is due to an external pathogen (in Western medicine we talk about bacteria and viruses, in Chinese medicine we talk about pathogens like Wind-Heat and Wind-Cold). While there can be complicating internal factors - I'm going to talk about the basics.

Wind-Cold Invasions: wind-cold pathogens typically enter through the skin (particularly the area at the back of the head and the neck). Some symptoms you might experience: simultaneous fever and chills (predominantly chills), no sweating, occipital headache, muscle aches and neck stiffness, coughing, sneezing, stuffy/running nose.

A couple of tips if you feel a wind-cold invasion coming on:

1) To prevent wind-cold invasions, be aware of the windy conditions outside, and make sure to keep the back of your head and nape of your neck protected from the wind! Scarves and hoods are great for this!

2) If you're just starting to feel an inkling of these symptoms coming on but they're not yet full blown, here's an easy recipe to help your body kick out these early stages of wind-cold:

- 6 scallion bulbs (the white bit)
- some fresh ginger
- 6 tablespoons of cooking wine
Take the above and boil them on the stove for 4-6 minutes, and drink it down! Scallion bulbs are used to relieve mild wind-cold invasions, and fresh ginger promotes mild sweating, warms the lung and warms the middle to treat cold related nausea.

Wind-Heat Invasion: wind-heat invasions typically enter through the nose and mouth. Some symptoms you might experience are fever and chills (fever predominant), cough, thirst, dry mouth, red eyes, and a sore throat.

If you think you're experiencing the beginnings of a wind-heat invasion a few helpful herbs that are easily accessible are: mint, chrysanthemum, mulberry leaf, and honeysuckle.

Taking these as a tea will help alleviate mild symptoms. Mint is helpful for symptoms of the eyes and throat. Chrysanthemum treats fever and headache. Mulberry leaves are useful for treating dryness (of the nose, throat and lungs and for cough). Honeysuckle helps to clear heat toxicity and relieves mild stages of febrile disease.

If you're experiencing any of the above symptoms, give your acupuncturist a call. There is SO much that acupuncture and Chinese herbal medicine can do to make you feel better. From prevention (boosting immune function and strengthening the lungs) to decreasing the severity of your symptoms and the duration of illness acupuncture and Oriental medicine is will help! We can use various techniques including acupuncture, gua sha, cupping and herbal medicine to improve your health during this cold and flu season!

Clearly, none of the above substitutes for the advice of your health professional. If you are ill, PLEASE consult your healthcare provider.

A couple of resources for you:
Cold and Flu Prevention (a handout by my colleague Dr. Erica Peirson, ND with some great advice on supplements.)

Deep into Sleep (an in-depth article on the importance of sleep and what happens without it.)

Hand-washing (a bit of history on the practice and some stats on why you should do it.)

Questions? Comments? Leave one or email me at: alexis@anatomyacupuncture.com.

Autumn in TCM

2009-10-19T16:11:00.000-07:00

Now that we have really and truly hit autumn, with changing leaves and crisp temperatures, I thought I'd give you a little insight into what Traditional Chinese Medicine(TCM) says about autumn and health.

TCM is very linked to the seasons and changes therein - there are connections between the seasons and your physical body (particular organ systems) as well as your emotions. While summer is considered the most yang of the seasons, it is represented by the fire element and is focused on the external - autumn signals a shift inward.

If you live in a temperate climate with seasonal change, you may notice how as the weather changes, so does your mood and energy. As it should be, we are not separate from the seasons, but a part of them. Have you noticed the effects of autumn in the dryness of your skin, nose or throat? Autumn is represented by the metal element and in the physical body is related to the lung and large intestine (these systems also open to the nose and throat and control the skin).

The lungs control the circulation of defensive qi (what protects you from external attacks like a cold or flu) so it extremely important to nourish the lungs and keep them strong during this season. Some physical signs (not an exhaustive list by any means) you might notice if your metal element is out of balance: asthma, allergies, nasal and throat disorders, frequent colds, constipation, dry skin, pneumonia... If you are experiencing any of these, be in touch with your acupuncturist and find out how TCM can help!

Not only are there elements and organs associated with the seasons, but emotions as well. The autumn is a time to gather together, to turn inward and prepare for the complete yin of winter. Both the lungs and large intestines are organs that have an expanding and contracting energy - one receives and the other releases. These physiological functions also symbolize the emotional aspect of this season as well - letting go. It is a time to let go of what no longer serves us while gathering all that is good and healthy; it is setting limits, organizing, and protecting boundaries. An imbalanced metal element will show emotionally with the following: inability to shake grief, difficulty of letting go, lack of inspiration, sadness, depression, crying a lot, attachment and addiction.

All of this is natural, the sense of nostalgia, desire for inspiration, feelings of sadness and grief often present at this time of year. They present in order to allow for reflection and harvesting of the years fruits and lessons. Both the physical and emotional qualities mentioned above are most likely to occur in the fall, when the metal qi is most vulnerable. However this is also the optimal time to heal the metal element!

Some things you can do to nourish the lungs during autumn are: incorporating yoga, qi-gong or any other practice that is focused on the breath; retire earlier at night and get adequate sleep, eat pungent foods such as onions, garlic, mustard, turnips, ginger, and radish as this is the 'taste' of the metal element and beneficial to the lungs. Dark leafy greens, sweet potatoes, yams, oats, rice, quinoa and amaranth are also good foods for this time of year while you want to reduce phlegm forming foods such as dairy and soy and avoiding and excess of cold and raw foods (start steaming vegetables instead of salad). Using a neti pot is also a great way to keep your nose and sinuses clean!

And of course, visiting your acupuncturist for a treatment to support your lungs and large intestine is a great way to help ease through the changing of the seasons, or tackle more on-going physical and/or emotional conditions.

Monday musing

2009-08-24T19:09:00.000-07:00

I was lucky enough to go camping this past weekend. Made it up to the Olympic peninsula in Washington and it was beautiful. There's just something about the rain forest that is so refreshing!

Merriman Falls, Quinault, WA

What it reminded me of was my time spent in New Zealand, which got me to thinking about how I ended up where I am today. For those of you who don't know me well, I was fortunate enough to spend a year in NZ working and backpacking and exploring that beautiful country. At the end of that year I had a bit of a crisis - my VISA was running out and I couldn't fathom the thought of not living there. So, I applied for some jobs to sponsor a work VISA and started applying for residency.

The choice I made to return to the US, not to accept the job and VISA sponsorship, I believe dramatically changed my path in life. Instead taking a job at a bio-engineering company in NZ, I returned to the states and began acupuncture school. I absolutely love what I do and where I am - but on occasion I try to imagine what that alternate life might hold. While I can't say one choice was better than the other, they certainly held different outcomes.

This is interesting to me, because often I think of where I am in life as an accumulation of small choices and decisions, each one moving or focusing my direction just a little. Then, when I think about this time, I realize how this one choice was not a small adjustment of the rudder, but rather a whole different life. New Zealand isn't entirely off the books for me, but for now I'm here, and I'm fortunate to have found an profession I am passionate about!

I want to know: was there a choice you made that altered the trajectory of your life?

Up and Running!

2009-08-03T11:59:00.000-07:00

I am very excited to announce that my website is finally LIVE! It is still a work in progress, you will notice a few sections that are coming soon - but the majority of it is up and running! So, take a look, leave me feedback - and please please share it with your friends!

Anatomy Acupuncture

on that note... a little bit about what anatomy means to me:

a.nat.o.my (n):

1. The act of dividing anything, corporeal or intellectual, for the purpose of examining its parts; analysis.

2. The science of the shape and structure of organisms and their parts.

3. The human body.

The acupuncturist’s job is one of examination and analysis; it requires discerning a pattern in the chaos of seemingly unrelated symptoms.

The understanding of structure is vital to the understanding of function. By restoring integrity to the physical and energetic structure the acupuncturist can facilitate healing.

The human body is inseparable from the human mind and spirit – we are one whole. The acupuncturist treats each human body as an individual possessing an integrated body, mind and spirit.

This is Anatomy Acupuncture.

More to come, stay tuned...

Cheers,
~Alexis

On looking at the big picture

2009-07-20T14:11:00.001-07:00

How often do we hear this saying? What does it mean? How do we accomplish this? And really, why look at the big picture? I'm not sure I have answers, but it does relate to how Chinese medicine is practiced.

This past weekend I took the opportunity to go up in Portland's aerial tram (the weather was gorgeous, and I hadn't yet been since moving to this city) to see the city from up high. It made me think just how different the city looks and feels when you can see the whole of it from the sky. The whole thing seemed to me a living, breathing organism with roadways as arteries, the movement of the cars, blood flowing through the veins (it all comes back to anatomy, doesn't it?). From up there I could see how it all worked together - how and where the highways join, the placement of bridges over the river, the concentrations of buildings versus the concentrations of greenery, the mountains in the distance.

I'm not writing this to wax poetic on the beauty of Portland (though I do find it a beautiful city), but I did want to share how looking at the city as a whole struck me. Usually when I find myself downtown I don't see how all the frustrating one-way streets, bridge on-ramps (which are never where I think they are), buildings upon buildings that block my view, are functional or beautiful. Generally I am annoyed at having to be there, have trouble getting around and can only see what is in front of me. From a distance though, it all made a lot more sense - because I could see the big picture.

This is a bit like diagnosis in Chinese medicine. Traditional Chinese Medicine (TCM) is built on a pattern based approach rather than a symptomatic one. This is one of the main differences in paradigms between TCM and biomedicine. Both certainly have their places and strengths (and in my personal opinion, work together beautifully) but take drastically different approaches.

Many patients wonder why when they come in with a specific complaint (say, insomnia) we ask all sorts of other questions about seeming unrelated things like digestion, pain, ear ringing, night , sweating, emotional well-being...etc. We do this is because we're looking for a pattern in the big picture. While you may not see a connection between various symptoms (lets say insomnia and chronic low back pain) they might be related as
you are one complete, inter-related person. So, we need to know all about you to find the other pieces of this pattern and figure out what the root cause of your symptom is.

Looking at the big picture is not the only perspective, but certainly an important one. It lets us see possibilities that are different than the ones we may see at close range. What are some instances where the big picture made you see things differently?

~Alexis

For these hot summer days... (a recipe!)

2009-07-04T17:58:00.000-07:00

Given the recent heat wave here in Portland, I've certainly been looking for a way to keep cool. And I came across this recipe on Smitten Kitchen (a food blog I am obsessed with - check it out!) and it seemed ideal for the several days of over 90* weather + no AC situation I've found myself in. Not to mention, it's easy to prepare, delicious and is a great intro to food therapy.

To paraphrase (poorly) one of my very favorite professors, who spoke a lot about the value of food therapy, food is the most consistent medicine we give ourselves... we have it multiple times a day, every day. He believed that if you could get someone to change how they eat it would be their most lasting and effective route to health. Certainly, this is something easier said than done in the long run - but every once in a while, food therapy can be as simple as making a tall, cool glass of watermelon lemonade to get you through the hot, humid days of summer.

First the recipe (and then the why).
Watermelon Lemonade
Adapted from Smitten Kitchen

Instead of giving you exact measurements (I've never been good about those in the kitchen, I'll let you know proportions, that way you can make as much as you like!)

1 part lemon juice (fresh-squeezed is always best)
2 parts watermelon puree (take some watermelon, throw it in the blender, and then put through a coarse strainer to get out all the seeds!)
3 parts water (you could easily make a spritzer using mineral water or seltzer instead)
agave syrup to taste (the original version calls for simple syrup, but agave is a great way to sweeten with a low glycemic index and my personal preference)

Fig. 1: watermelon dissection.

Fig. 2: straining watermelon puree.

Mix together, pour over ice and enjoy. It's that simple.

Fig. 3: the finished product!

So besides being delicious why am I sharing this recipe with you? Because watermelon is ideal for hot summer days. We all know how good a piece of watermelon can taste on the days when the mercury hits 90+, but in Chinese Medicine watermelon is also considered medicinal and treats a condition known as summerheat.

Summerheat is a bit like it sounds... in English it's what we'd refer to as heatstroke or sunstroke and can have some variations (such as summerheat-heat and summerheat-damp) which have slightly different clinical pictures. Essentially these are externally contracted diseases due to hot (or hot, humid) weather and can include such symptoms as fever, irritability, thirst, heavy limbs, lethargy, poor appetite, chest oppression and dark urination.

Not a lot of fun, in the end. In order to prevent such occurrences it's best to stay hydrated, and it wouldn't hurt to add a dose of watermelon into the mix.

Fig. 4: Xi Gua

Watermelon, known as xi gua in Chinese, has sweet and cold properties that enter the heart, stomach and bladder channels. It has a remarkable ability to clear both heat and dampness due to summerheat conditions. This is because it generates fluids and promotes urination. It is said to cool the lung and stomach channels, stop thirst, resolve irritability and have a mild diuretic effect.

Not too shabby for a summertime staple, eh? Xi gua can be used medicinally just as is, or juiced - or as I outlined above, as part of delicious summer drink.

Try it out, let me know what you think and most importantly - stay hydrated and cool and out there!

Happy 4th of July,
~Alexis

ps - incidently, watermelon is also supposed to restore sobriety after over-consumption of alcohol according to the Essentials of the Materia Medica.

Resources:

Bensky, Dan, Steven Clavey, and Erich Stoger. Chinese Herbal Medicine Materia Medica. Seattle: Eastland Press, 2004.

Chen, John K., and Tina T. Chen. Chinese Medical Herbology and Pharmacology. City of Industry: Art of Medicine Press, Inc., 2004.

Wiseman, Nigel, and Feng Ye. A Practical Dictionary of Chinese Medicine. Brookline: Paradigm Publications, 1998.

Welcome! (and what does your blog title mean?)

2009-06-14T20:04:00.001-07:00

Let the muscles be well inserted and bound together, according to the knowledge of them which is given us by anatomy.
- John Dryden

Hi and welcome to from origin to insertion, the blog for anatomy a cupuncture, llc!

First and foremost, I'm happy you're here. Thank you!

I am so excited to be getting this show up and running. It's been a long time coming - I can't tell you how long I've dreamed of having my own practice and it's all starting to materialize (unfortunately not from thin air - there is definitely a lot of hard work going in to it). So, let's get down to some business.

I want to explain a bit - you might be wondering about the (incredibly geeky) name for my blog (as well as the my professional moniker - but that story and the philosophy behind it is a post for another day. but soon).

from origin to insertion - a bit like from a to z (but with a more anatomical bent). Literally, it refers (most often) to the anatomy of muscles - the origin being the point where the muscle is attached to a bone or another muscle that is usually not moved by the contraction of the muscle. Thereby, insertion is the opposite end of the muscle - attached to movable bone. As muscles contract their insertions move toward their origins and this is known as it's action and results in body movement.

Fig. 1: Origins and insertions of the biceps and triceps.

Exciting, right? Geeky anatomical meaning aside - I wanted to convey that this blog will cover all sorts of healthcare topics, ones that interest me, ones that interest you, and ones that are important for us all to think about. I will, of course, be sharing about acupuncture - research, case studies, and my thoughts on practicing it - but this is not to limit the discussion.

This space is for you! I want interaction - questions and comments. Don't be shy - tell me what you'd like to see : questions you want answered, topics for posts, or anything else you desire.

But from origin to insertion is not simply a catch all for anything under the sun, it also invokes the idea of a functional unit, one that has a start and finish and whose structure can lead us to function, to discussion, to action and movement.

So, there you have it - and as promised, shortly I'll post about what anatomy acupuncture means to me. In the meantime, welcome, make yourself at home - please leave comments, add me to your RSS feed reader, and don't be a stranger!

Cheers,
~Alexis

ps - while learning origins and insertions are the bane of any beginning anatomy student's existance - they're the basis of understanding the musculoskeletal system. Here's a link to some muscle tables if you're so inclined.