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Saturday, January 16, 2010
Winter detox, day 7
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.
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.
Labels: acupuncture, being present, chinese medicine, detox, mindfullness
Tuesday, January 12, 2010
Winter detox, day 3
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?
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?
Labels: acupuncture, chinese medicine, community, detox, support
Monday, January 11, 2010
Winter detox: day 2
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:
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."
Labels: acupuncture, chinese medicine, detox, stress management, yoga
Sunday, January 10, 2010
Winter detox, day 1
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.
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."
Labels: acupuncture, chinese medicine, detox, meditation, new year, winter
Thursday, December 3, 2009
Stress (part 3) - how to manage it!
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.
Labels: acupuncture, stress, stress management
Stress (part 2) - the studies are in
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.
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!
Labels: acupuncture, disease, eating, stress, stress management, stress-related
Wednesday, December 2, 2009
Stress (part 1) - what is it?
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:
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.
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.
Labels: acupuncture, holidays, stress, stress management
Sunday, November 15, 2009
Stressed?
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
Labels: acupuncture, stress, TCM, traditional chinese medicine
Tuesday, November 3, 2009
cold and flu prevention
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.
Labels: acupuncture, chinese medicine, cold, flu, prevention
Monday, October 19, 2009
Autumn in TCM
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.
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.
Labels: acupuncture, autumn, fall, TCM, traditional chinese medicine
Monday, August 3, 2009
Up and Running!
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!
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.
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.
Labels: acupuncture, anatomy, chinese medicine, Portland, TCM
Sunday, June 14, 2009
Welcome! (and what does your blog title mean?)
Let the muscles be well inserted and bound together, according to the knowledge of them which is given us by anatomy.
- John Dryden
- John Dryden
Hi and welcome to from origin to insertion, the blog for anatomy acupuncture, 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.
Labels: acupuncture, anatomy, muscles
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