The Year of the Wood Snake: Finding Calm in Times of Change

The Energy of the Wood Snake: What It Means for You

The Wood Snake is known for its intelligence, adaptability, and keen intuition. This energy encourages us to foster new ideas, remain flexible, and trust in our own wisdom—but also to proceed with caution and mindfulness in major decisions. In a year where emotions can be heightened, it’s important to develop tools to stay centered and avoid burnout or anxious overthinking.

Acupuncture works with your body's natural rhythms, calming an overactive mind and restoring emotional equilibrium. It helps shift from reaction mode into a state of inner confidence and trust, so you can navigate challenges with greater ease.

Anxiety & Stress in Times of Change

Even positive change can feel overwhelming. Anxiety often manifests when we feel uncertain, unprepared, or disconnected from our inner stability. Common symptoms include:

Racing thoughts or difficulty making decisions
Physical tension in the neck, shoulders, or jaw
Digestive upset (a common stress response)
Sleep disturbances or vivid dreams
Emotional highs and lows

The good news? Acupuncture has been shown to regulate the nervous system, reduce stress hormones, and improve overall mood—all without the side effects of medication.

Acupuncture: A Path to Mental & Emotional Resilience

Acupuncture activates the body’s natural ability to rebalance itself. It works by:

✔ Regulating stress hormones like cortisol and adrenaline (American Journal of Chinese Medicine, 1982)
✔ Activating the parasympathetic nervous system, which promotes relaxation and deep breathing (Evidence Based Complementary and Alternative Medicine, 2013)
✔ Supporting emotional clarity, reducing brain fog and overthinking
✔ Enhancing sleep quality by calming an overactive mind (The Sleep Foundation, 2023)
✔ Balancing digestive function, which is closely linked to mood and anxiety (World Journal of Gastroenterology, 2015)

Many of our clients report feeling an immediate sense of calm and focus after just one session. Over time, regular treatments help build long-term resilience so that challenges feel less overwhelming and decisions become clearer.

The Lantern Festival: A Time for Hope and Renewal

The Lunar New Year celebrations conclude on February 12 with the Full Moon in Leo and the Lantern Festival, a time of hope, healing, and letting go. It is a perfect moment to reflect on what is weighing you down and how you can step into the new year with clarity, self-compassion, and peace of mind.

If you’ve been feeling anxious, overwhelmed, or uncertain about the future, this is a powerful time to set intentions and realign with practices that support your mental and emotional well-being. Acupuncture can help you release stored tension and step into this new cycle feeling lighter, stronger, and more at ease.

Your Personal Lunar New Year Self-Care Plan

As you move into the Year of the Wood Snake, consider incorporating small but meaningful self-care rituals to stay grounded:

🌿 Try acupuncture for stress relief and nervous system balance

🌿 Practice deep breathing & mindfulness to quiet the mind

🌿 Limit overthinking—take action on what you can control and release what you cannot

🌿 Trust yourself & your intuition—you have more wisdom than you realize

🌿 Surround yourself with supportive people who uplift and encourage you

If you’re ready to embrace mental clarity, emotional balance, and resilience, we invite you to book an acupuncture session at Seyhart Wellness. Let’s make this Lunar New Year a time of inner strength and renewal.

Wishing you a balanced and fulfilling Year of the Wood Snake!

— The Seyhart Team

Two Simple Meditations for Anxiety

Meditation - Focusing on the Present Moment

Meditation is the practice of mindfulness - being aware of the present moment. When we center our focus on what is immediately happening, we move away from ruminations of the past, and we let go of worrying about the future. The only thing that any of us have is truly the present moment. Savoring the present moment with our attention is one of the healthiest and kindest actions we can take for ourselves.

Here are two simple meditation practices we share with you:

1 - Box Breathing

Your breath is always available to you. Breathing happens automatically and we rarely give it a thought. Focusing on your breath is one of the simplest ways to practice mediation. Start by taking one deep breath in, followed by one long breath out. Repeat this two more times. Now for the box breathing: slowly count to 4 as you breathe in; hold your breath at the top to the count of 4; slowly release your breath to the count of 4 as you exhale; hold your breath at the bottom as you count to 4. Now repeat. Make sure your counts to 4 are steady, and imagine the four sides of a box as you do your counts to 4. 

If you find your mind or heart racing, pause and do 4-5 rounds of box breathing. You will immediately feel more grounded and calm.  

2- Five Senses Meditation

Your 5 senses - touch, hearing, sight, smell and taste - are also available for most people. We go through life living in our heads, and rarely pause to focus on each of the stimuli that are coming to our senses all at once, that allow us to perceive our world. 

Take a few deep breaths to get ready for your senses. Notice 5 things that you can feel, notice 4 things you can hear, notice 3 things you can see, notice 2 things you can smell, notice 1 thing you can taste. 

If you need to feel more grounded and you are feeling overwhelmed, pause and stand or sit while you do the following: take two deep breaths, and notice your senses: Here are some examples of what you may notice:

Touch: you may notice the touch of your glasses on your face, the softness of your sweater touching your wrist, the squishy padded inside bottom of your sneaker, the feeling of your watch strap, and the coolness of the wind on your skin. 

Hear: you may notice the sound of cars driving by, the sound of two people talking next to you, the background sound of music playing, and the tap of someone on their laptop.

Sight: you may notice the irregular grain of wood on the floor board, the browned tip of the leaf of a plant in the corner, a smudge on a white wall. 

Smell: you may smell the scent of someone's perfume, the smell of new construction.

Taste: you may notice the lingering taste of coffee in your mouth.

Take-Home Points

You can meditate when you are standing or sitting, with your eyes open or closed. You can meditate in a quiet meadow, or you can meditate in the chaos of closed quarters with family members or friends. Meditation is always accessible to you!

Why Focus On Mental Health?

Why Focus on Mental Health?

Increasingly we are hearing more about anxiety, burn-out and over-stress – these are symptoms that may reflect and may cause a deterioration in our mental health. We may have noticed these warning signs in ourselves at work, in our family lives, and in our social lives. For many of us dealing with physical ailments, there may be an emotional component to chronic pain, inflammation and even cancer. 

Seyhart Community Educational Events

Seyhart has invited local guest experts in our community to help educate us on the scope of mental health. There are many ways to acknowledge and evaluate our own mental health, and there are tools available to support our emotional self-care and wellness. Among our experts will be Sharon Volner, LFMT (Chief Clinical Officer, La Ventana Treatment Program), Carol Kiriakos, MD (adolescent psychiatrist) and others.

Defining Mental Health

According to the World Health Organization (WHO), mental health is “a state of well-being in which an individual realizes their abilities, can cope with normal stresses of life, work productively, and contribute to their community” (WHO, 2022). Mental health for each of us is a dynamic state that influences how we think, feel, and behave in daily life. 

Mental Health Across the Lifespan

Mental health impacts every age group. For children, emotional and social development are foundational to their ability to learn and form relationships. Adolescents face increasing pressures from academic, social, and digital environments, leading to heightened anxiety and depression rates. Adults often grapple with work-related stress, caregiving responsibilities, or financial concerns, while older adults may experience loneliness, cognitive decline, or grief.
For example, a 2021 study in the Medicine (Baltimore) highlighted that teens who consistently practice mindfulness report lower levels of anxiety (Tang et al., 2021). On the other end of the spectrum, older adults participating in weekly social activities demonstrated better cognitive performance and lower rates of depression (Liu et al., 2023). These findings demonstrate that maintaining our best mental health is a lifelong endeavor.

Practices That Support Mental Health

Positive mental health is linked to practices that promote emotional, psychological, and social well-being. Common evidence-based approaches include:
1.    Mindfulness and Meditation: Regular mindfulness practice has been shown to decrease symptoms of anxiety and depression by reducing activation in the amygdala, the brain’s fear center.
2.    Physical Activity: Exercise increases endorphin levels, reduces cortisol, and supports neuroplasticity, particularly in the hippocampus. Studies show that individuals who engage in regular aerobic activity are 25% less likely to experience clinical depression.
3.    Social Connections: Positive relationships improve resilience and buffer against stress. Participating in social groups or maintaining close friendships can increase longevity by up to 15%.

Mental and Physical Health: Two Sides of the Same Coin

The mind and body are intricately connected, and mental health has a profound impact on physical health outcomes. Chronic stress, for instance, is associated with higher risks of cardiovascular disease, obesity, and immune dysregulation. A meta-analysis published in World Psychiatry (2023) found that individuals with untreated depression were more likely to develop type 2 diabetes. Conversely, improving mental health through therapy or lifestyle changes often results in better physical health outcomes.

Looking Forward: Integrating Mental Health into Everyday Life

We must view mental health as part of our holistic well-being. The same way we prioritize annual physicals or a balanced diet, regular mental health check-ins and preventive practices must become routine.

Do I Have Anxiety?

Anxiety is a natural response to stress, but for many people, anxiety has become an overwhelming force that disrupts our daily lives. At Seyhart, we often see clients who don’t even realize they’re living with anxiety because it can manifest in subtle and unexpected ways - sleep disturbance, unexplained pain, and other symptoms. Understanding the signs of anxiety is the first step toward healing.

Recognizing the Emotional Signs of Anxiety
Anxiety often goes beyond feeling “stressed out.” It can show up in ways that feel deeply personal but are, in fact, quite common. For instance, you may notice a persistent fear of judgment or criticism—feeling overly concerned with how others perceive you. This can lead to excessive overthinking about interactions, worrying about whether you said or did the “right” thing. Anxiety can also take the form of perfectionism, where you set impossibly high standards for yourself, fearing that any mistake will diminish your worth or credibility. Another common sign is being hyper-focused on other people’s reactions, constantly interpreting facial expressions or tones of voice as signs of disapproval, even when none exists.

The Hidden Physical Symptoms of Anxiety
Anxiety doesn’t just live in the mind—it deeply affects the body. Studies show that chronic anxiety triggers the body’s stress response, releasing cortisol and adrenaline, which can lead to physical symptoms such as headaches, muscle tension, digestive issues, and fatigue (Mariotti, 2015). For some, these physical sensations become so intense they’re mistaken for unrelated medical conditions. For instance, a racing heart or chest tightness might feel like a heart problem, when in fact, it’s the body’s way of responding to emotional distress.

How Emotional Distress Can Lead to Physical Distress
The connection between emotional and physical health is well-documented in scientific literature. Research has shown that individuals with high anxiety levels are more likely to experience physical health challenges, such as chronic pain or gastrointestinal issues (Chalmers et al., 2014). This occurs because anxiety keeps the body in a heightened state of alertness, preventing the nervous system from resting and recovering. Over time, this can weaken the immune system, disrupt sleep patterns, and exacerbate existing health problems. Emotional distress also influences the perception of physical pain, making even minor discomfort feel overwhelming.

Why Addressing Anxiety Holistically Matters
Treating anxiety isn’t just about taking a prescription medication, or simply calming the mind; it’s about calming the entire body. A holistic approach is necessary because anxiety impacts every part of your being. Acupuncture, in particular, has been shown to regulate the autonomic nervous system, reducing cortisol levels and promoting the release of endorphins, the body’s natural “feel-good” chemicals (Amorim et al., 2018). This allows your body to shift out of its fight-or-flight state and into a place of balance and restoration. By addressing the root cause of anxiety, acupuncture can help break the cycle of emotional and physical distress.

Finding Relief with Acupuncture
If you’ve been living with anxiety, know that you’re not alone—and there’s hope. At Seyhart, we specialize in Acupuncture for Anxiety. Whether your anxiety manifests as restlessness, muscle tension, or racing thoughts, our treatments are designed to bring you back to a state of calm and balance. Our clients often report reduced pain, feeling lighter, clearer, and more at ease after just one treatment.

Published Evidence Supporting Acupuncture for Anxiety
Numerous studies support acupuncture as an effective intervention for anxiety. For example, a 2022 randomized controlled study in Complementary Therapy in Clinical Practice found acupuncture and electro-acupuncture as effective as medication for anxiety (Amorim et al., 2022). Another review in the Annals of General Psychiatry demonstrated that acupuncture reduced anxiety (Yang et al., 2021). Acupuncture can also improve heart rate variability—a key indicator of stress regulation. These findings align with what we see every day in our practice: clients feeling not only immediate relief, at times requiring fewer prescription medications, but also long-term improvement in their emotional and physical well-being.

Take Home Points
Your anxiety doesn’t define you - relief is possible. Whether you’re just starting to explore acupuncture or looking for a trusted partner in your wellness journey, Seyhart is here for you. Take the first step toward a calm - mind, body and spirit.

Anxiety or Burnout? Tell the Difference and Solutions to Help

Anxiety vs. Burnout: Know the Difference

While anxiety is often linked to excessive worry, racing thoughts, and an overactive nervous system, burnout is a state of emotional, physical, and mental exhaustion caused by prolonged stress. Anxiety tends to feel like "too much," while burnout feels like "not enough energy left." A review and meta-analysis in Frontiers in Psychology, 2019 found that anxiety and burnout are distinct but interconnected, with both conditions linked to the body's stress response system.

How Your Nervous System Drives Anxiety and Burnout

Your nervous system plays a critical role in how your body responds to stress. The sympathetic nervous system (your "fight-flight-freeze" response) activates when you perceive a threat, while the parasympathetic nervous system (your "rest and digest" state) helps you relax. Chronic stress overstimulates the sympathetic nervous system, making it difficult to return to a state of calm. A review in StatPearls, 2022 suggests that activating the parasympathetic nervous system can significantly reduce symptoms of anxiety and prevent burnout.

How to Restore Balance: Simple, Actionable Solutions

If you’re feeling overwhelmed, the key is to activate the parasympathetic nervous system. Acupuncture is a powerful way to do this. A review article published in Complementary Therapies in Medicine, 2023 demonstrated that acupuncture can reduce sympathetic nervous system activity, promote relaxation, and lower cortisol (the body's primary stress hormone). Cupping offers additional benefits by releasing physical tension, promoting lymphatic drainage, and ear seeding stimulates Vagal tone through key acupressure points on the external ear that influence the nervous system.

The Role of Acupuncture: Calming Anxiety at Its Source

Acupuncture works by stimulating points along the body's energy pathways, known as meridians. When needles are placed at specific points, it signals the brain to release endorphins (your body's natural "feel-good" chemicals) while reducing cortisol. Acupuncture significantly reduces anxiety symptoms, making it a vital tool for those feeling on edge during the holidays. Our Seyhart acupuncturist team focuses on specific points that regulate the nervous system, bringing you from fight-or-flight mode back to a place of calm.

Cupping for Burnout Relief: Releasing Tension and Detoxing the Body

Unlike acupuncture, which works on an energetic level, cupping focuses on the physical release of tension and stagnant energy. Cupping creates a vacuum effect that lifts the skin and fascia, promoting blood flow and relieving muscle tightness. This physical release can have an immediate impact on stress levels. Both pain and metabolic disturbances have been shown to benefit from cupping. Cupping reduces musculoskeletal pain and promotes relaxation, which is why so many clients report feeling "lighter" and more mobile after a session.

Ear Seeding: Small Points, Big Impact

If you’re looking for a simple, ongoing way to manage stress and anxiety, ear seeding is a must-try. Based on the principles of auriculotherapy, ear seeds stimulate pressure points in the ear that correspond to areas of the body, including the heart, nervous system, and mind. A review article in Frontiers in Sleep, 2024 found that ear acupressure reduced symptoms of anxiety and improved sleep quality.

Start 2025 Calm, Centered, and Recharged

Imagine walking into 2025 feeling balanced, clear-headed, and at ease. By understanding how anxiety, burnout, and your nervous system are connected, you’ll be equipped to take action. By incorporating acupuncture, cupping, and ear seeding into your holistic health routine, stress can be better managed and balance restored. Don’t wait until burnout has taken its toll. Reclaim your calm!

Finding Peace in the Holidays - How To Work On Ourselves

The holiday season is often portrayed as a time of joy, togetherness, and warmth. However, for many, it also brings heightened stress due to family conflict. Unresolved dynamics, clashing personalities, and unmet expectations can turn a season of peace into one of emotional turmoil. Instead of attempting to change family members, the key to holiday harmony lies in working on ourselves. By establishing boundaries, practicing acceptance, and shifting our internal expectations, we can experience more meaningful and peaceful interactions. 

Setting Boundaries

One of the most powerful strategies for reducing holiday conflict is setting healthy personal boundaries. Boundaries are essential for protecting mental well-being, managing emotional energy, and ensuring respectful interactions. Brené Brown is known for saying, "clear is kind, unclear is unkind". According to Brooten-Brooks, LMFT (Very Well Health, 2024), clearly communicating your boundaries allows others to understand your limits. For instance, if long family dinners are emotionally exhausting, it is entirely reasonable to set a time limit for your visit. Boundaries can also be emotional, such as declining to engage in conversations about divisive topics like politics or religion. Research has demonstrated that self-imposed boundaries reduce emotional exhaustion and improve interpersonal relationships. Practicing and asserting boundaries may feel uncomfortable at first, but over time it establishes a firm foundation for maintaining mental peace.

Radical Acceptance

Another critical strategy for achieving peace during holiday gatherings is the practice of radical acceptance—the idea of accepting people as they are, rather than wishing for them to change. Often, family conflict stems from unmet expectations or the belief that family members should "know better" or behave differently. Radical acceptance, a concept rooted in dialectical behavior therapy (DBT), teaches us to fully acknowledge the reality of a situation rather than resist it. Marsha Linehan (American Journal of Psychotherapy, 2015), the developer of DBT, emphasized that accepting people and circumstances as they are reduces emotional suffering. For example, if an outspoken uncle has a pattern of making inappropriate comments, acceptance allows you to anticipate his behavior without being caught off guard. Instead of waiting for him to change, you can shift your expectations and choose how you will respond. This mindset shift reduces the emotional burden that comes with wishing others were different.

 Changing Our Internal Dialogue

 In addition to boundary-setting and acceptance, changing our internal dialogue is crucial for maintaining peace during holiday gatherings. In an article by Kristin Neff (Social and Personality Psychology Compass, 2011) on self-compassion shows that our internal thoughts directly impact our well-being. Often, the internal dialogue during family events is one of frustration, such as "Why does she always do that?" or "Why can’t he just be quiet for once?" These thoughts increase anxiety, especially when the desired change never happens. Instead, self-compassionate thinking encourages phrases like, "I don’t have to agree with everything she says," or "It’s not my job to change him." Shifting to this mindset allows for emotional detachment from other people's behavior. It also prevents rumination, which has been found to be a key predictor of stress. Mindfulness techniques, such as recognizing and labeling thoughts without judgment, can help disrupt this cycle. This internal shift grants peace regardless of how other people behave (Stress Health, 2021).

Holistic Tips

Holistic wellness strategies can further support the internal work of boundary-setting, acceptance, and shifting thoughts. Techniques such as acupuncture, meditation, and breathwork provide physical and emotional grounding. Acupuncture, for instance, has been shown to reduce anxiety by modulating the body's hypothalamic-pituitary-adrenal (HPA) axis, which is responsible for the stress response (Frontiers of Molecular Neuroscience, 2023). Ear seeding, a technique that applies small seeds to specific pressure points on the ear, can promote calmness and emotional regulation. Breathwork practices, such as diaphragmatic breathing, stimulate the vagus nerve, which lowers heart rate and promotes a "rest-and-digest" state (Systematic review, 2019). Incorporating these techniques into daily self-care routines provides a buffer of calm that carries into family gatherings. When individuals arrive at family events feeling centered, grounded, and calm, they are less likely to be reactive to conflict triggers. This holistic preparation is a proactive way to "fill your emotional cup" before dealing with family stressors.

Take-Home Points:

The key to peace during holiday family gatherings is not in changing other people but in changing ourselves. Through boundary-setting, radical acceptance, and reworking our internal dialogue, we cultivate emotional resilience. Techniques such as acupuncture, mindfulness, and breathwork help support this mental transformation. Instead of wishing for others to change, we learn to accept them as they are, and in doing so, we regain control over our emotional state. By focusing on self-growth, we create the capacity for genuine connection and compassion. As the holidays approach, the most powerful gift we can give ourselves is peace of mind—regardless of how others behave.

Breaking the Pain-Anxiety Cycle - Holistic Solutions for Working Women

For many women, anxiety and chronic pain are deeply intertwined. Studies show that women with chronic pain are twice as likely to experience anxiety disorders, while anxiety often worsens the perception and intensity of pain (Depression and Anxiety, 2009). This relationship creates a challenging cycle, where each condition amplifies the other. Let’s explore this complex interplay and actionable ways to break the cycle.

The Connection Between Anxiety and Chronic Pain

Anxiety and chronic pain share common pathways in the brain, particularly in regions responsible for stress response and pain processing. The amygdala, which governs fear and anxiety, and the prefrontal cortex, which helps regulate emotional responses, both play a role in how pain is perceived (Molecular Neurobiology, 2019). When chronic pain persists, it can disrupt these neural pathways, making the brain more sensitive to pain signals. Similarly, anxiety triggers physiological stress responses, such as increased muscle tension and inflammation, which can exacerbate pain.

For women who work, this feedback loop can feel relentless. Persistent lower back pain or migraines may not only hinder productivity but also fuel worries about meeting deadlines or maintaining a work-life balance. Over time, this can lead to hypervigilance—a heightened sensitivity to both pain and stress—that further entrenches the cycle.

How Chronic Pain Impacts Emotional Health

Chronic pain doesn’t just affect the body; it profoundly impacts mental health. Women with chronic pain are more likely to experience depression and anxiety, which in turn can decrease motivation to engage in self-care or seek effective treatment (Pain, 2024). This emotional toll often leads to feelings of frustration or isolation, especially for those who feel their pain isn’t fully understood by family, colleagues, or healthcare providers.

Additionally, societal expectations of resilience can create pressure for women to "push through" pain, leading to burnout. For instance, a woman managing fibromyalgia may feel compelled to work longer hours despite fatigue, exacerbating both her physical symptoms and emotional strain.

The Role of Lifestyle in Pain and Anxiety

Lifestyle factors significantly influence the severity of chronic pain and anxiety. Poor sleep, often a byproduct of pain or racing thoughts, lowers the body’s ability to heal and regulate mood. A lack of physical activity contributes to muscle stiffness and reduces endorphin release, natural chemicals that ease pain and improve mood. Moreover, dietary choices—such as high-sugar, low-nutrient diets—can increase systemic inflammation, further worsening pain and anxiety (Harvard Health, 2021).

Working women may find it particularly difficult to prioritize these aspects of health amid busy schedules. Skipping meals, relying on caffeine, or foregoing exercise due to time constraints can inadvertently fuel the pain-anxiety cycle.

Holistic Solutions: Taking Action for Better Health

Breaking free from the anxiety-pain cycle requires a multifaceted approach that addresses both mind and body. Holistic solutions offer effective, science-backed strategies to help all of us regain control of our well-being.

• Mind-Body Techniques: Practices such as mindfulness meditation and yoga have been shown to reduce pain sensitivity and anxiety by calming the nervous system. Deep breathing exercises can also counteract the stress response, easing tension and reducing the perception of pain.

• Acupuncture and Cupping: These ancient practices are gaining recognition in modern medicine. Acupuncture has been shown to modulate brain activity associated with pain and anxiety, while cupping can relieve muscle tension and improve blood flow.

• Cognitive Behavioral Therapy (CBT): CBT helps reframe negative thought patterns, offering practical strategies to cope with pain and anxiety triggers. Online or in-person sessions can be tailored to busy schedules.

• Nutrition for Resilience: Anti-inflammatory diets rich in omega-3 fatty acids, fresh vegetables, and whole grains support overall well-being. Avoiding processed foods and excess caffeine can stabilize energy and mood.

For those maintaining busy schedules, integrating these practices can significantly improve resilience and quality of life.

The Importance of Seeking Support

Navigating the challenges of chronic pain and anxiety can feel isolating, but support is available. Women must feel empowered to advocate for comprehensive care, whether it’s consulting a primary care physician, working with a pain specialist, or seeking holistic health practitioners. Joining support groups—online or in-person—can also foster a sense of community and provide valuable coping strategies.

Supportive workplaces can play a role, too. Discussing reasonable accommodations with employers, such as flexible work hours or ergonomic adjustments, may reduce physical and emotional strain. Recognizing that health is a priority, not a luxury, is key to breaking the cycle of anxiety and chronic pain.

Looking Ahead: Thriving Beyond Pain and Anxiety

The journey to overcoming anxiety and chronic pain requires patience, persistence, and self-compassion. By addressing the root causes of both conditions through lifestyle changes, holistic interventions, and professional care, women can regain control of their health. As more research emerges, the connections between mind and body continue to highlight the importance of integrative approaches.

Empowering women to take an active role in their well-being doesn’t just alleviate pain—it builds a foundation for a more vibrant, fulfilling life.

Calm the Mind, Heal the Body - The Anxiety-Autoimmune Connection

The relationship between anxiety and autoimmune disorders is both complex and deeply interconnected, and this interplay affects millions of individuals. Autoimmune diseases, including rheumatoid arthritis (RA), systemic lupus erythematosus (SLE), thyroid disorders, and Sjögren's syndrome, occur when the body’s immune system mistakenly attacks healthy tissue. Anxiety, a common comorbidity in these conditions, amplifies physical symptoms and exacerbates disease progression. Song et al. published in the Journal of the American Medical Association (JAMA) that having a stress-related disorder was significantly correlated with having an autoimmune disease. Harvard Health explored the anxiety-autoimmune connection in a recent article. Anxiety must be addressed as an essential factor in managing autoimmune diseases.

How Anxiety Can Be Harmful

Anxiety is more than a byproduct of living with a chronic condition; it can also be a key driver of disease severity. Chronic stress and anxiety are known to dysregulate the hypothalamic-pituitary-adrenal (HPA) axis, increasing cortisol levels and triggering systemic inflammation (World Journal of Psychiatry). For autoimmune disorders, where inflammation is already central, this feedback loop can worsen symptoms and flare-ups. Managing anxiety is, therefore, not just about improving mental well-being but also about reducing physical inflammation and improving overall disease outcomes. By addressing anxiety as a critical component of treatment, individuals can better navigate the daily challenges of their autoimmune conditions and improve their quality of life.

Holistic Strategies That Help

Holistic strategies to manage both anxiety and autoimmune disorders are supported by emerging evidence from neurological, psychological, and neuroimmunological research. Practices like mindfulness meditation and yoga have been shown to reduce anxiety by calming the autonomic nervous system and lowering pro-inflammatory markers like interleukin-6. A systematic review of randomized controlled trials reported this benefit in the Annals of the New York Academy of Sciences. Cognitive-behavioral therapy (CBT) has been effective in reprogramming maladaptive thought patterns, helping patients reframe their experiences and reduce stress-induced autoimmune activity. Additionally, acupuncture, a cornerstone of integrative medicine, has been linked to decreased inflammatory responses via modulation of the vagus nerve and hypothalamus (Article in the Harvard Gazette). Nutritional strategies, such as adopting an anti-inflammatory diet rich in omega-3 fatty acids and antioxidants, also play a critical role in supporting both physical and emotional health.

Collaborative Research in Whole-Person Health

Looking to the future, research into the psychoneuroimmunology of autoimmune disorders offers promising insights into the mind-body connection. For instance, studies are exploring how vagus nerve stimulation, a technique already used to treat epilepsy and depression, may regulate immune responses in autoimmune diseases (The Lancet Rheumatology). Ear seeding, the ancient practice of acupressure for the outer ear, is a simple and effective way to stimulate vagal tone and improve well-being. Integrating digital health tools like mobile apps for mindfulness, biofeedback, and stress tracking into treatment plans could further empower patients to manage anxiety and its impact on their conditions. Collaboration between rheumatologists, mental health professionals, and integrative medicine practitioners will be crucial in creating comprehensive care plans that address both physical and mental health.

Take-Home Points

The interplay between anxiety and autoimmune disorders highlights the need for a holistic approach to health. By understanding the deep connections between mind and body, patients and healthcare providers can implement strategies that not only alleviate anxiety but also improve autoimmune disease and many other health conditions. As research continues to illuminate these connections, there is hope for more effective, integrative treatments that promote resilience, balance, and well-being for those living with challenging health conditions.

Solutions for Holiday-Related Anxiety

Understanding Holiday-Related Anxiety

The holiday season brings on unique stressors that are often absent during other times of the year. According to the American Psychological Association, nearly nine out of ten adults (89%!) report heightened stress during the holidays, with financial pressures, social obligations, and family dynamics being the main contributors. Financial strain, in particular, can be a significant source of stress, as gift-giving, travel, and hosting events can quickly add up. Additionally, family gatherings may evoke unresolved interpersonal issues or unrealistic expectations, which can heighten emotional stress and anxiety.

Moreover, social gatherings at work and with acquaintances often bring about “social anxiety,” where individuals feel pressure to meet certain social standards or behave in a way that aligns with group expectations. These gatherings can cause feelings of inadequacy, low self-worth, and discomfort. According to research, social anxiety tends to spike during the holidays due to these increased social demands (Cuncic, 2022). Finally, the end-of-year reflection can trigger anxiety as individuals feel compelled to meet personal milestones, whether related to career, relationships, or self-improvement goals, leading to what psychologists call “achievement anxiety” (Tsatiris, 2021).

The Physical Impact of Holiday Stress

The physical implications of holiday stress are well-documented. Elevated stress levels trigger the body’s "fight-or-flight" response, leading to an increase in cortisol, the body’s main stress hormone. Prolonged stress and elevated cortisol can weaken the immune system, disturb sleep patterns, and increase the risk of cardiovascular problems (Harvard Health, 2024). Additionally, chronic stress has been linked to digestive issues, tension headaches, and muscle pain, all of which can reduce quality of life and overall well-being.

Research suggests that this “holiday stress syndrome” not only exacerbates pre-existing health conditions but also makes people more susceptible to new health issues. Individuals with a high sensitivity to stress may experience physical symptoms such as fatigue, irritability, and chronic pain. Therefore, finding ways to manage stress during the holidays is essential to protect both mental and physical health.

The Role of Holistic Health in Managing Holiday Anxiety

In recent years, holistic approaches to health, particularly acupuncture, have gained attention for their potential in managing anxiety and stress. Acupuncture stimulates energy flow, or “Qi.” Research indicates that acupuncture can influence the body’s production of serotonin, endorphins, and other neurotransmitters associated with mood regulation (Rodrigues, et al, 2023). Acupuncture significantly reduced stress in participants by regulating the autonomic nervous system, which controls the body’s stress response.

Acupuncture is also reported to help with sleep quality and reduce symptoms of anxiety, making it an effective tool for managing the high levels of stress associated with the holiday season. The stress-relieving effects of acupuncture, along with complementary therapies such as cupping and bodywork, provide a holistic approach that targets the root cause of holiday stress rather than just alleviating its symptoms.

Top 10 Ways to Manage Holiday Stress and Anxiety

Adopting a combination of lifestyle modifications and holistic health practices can be highly effective for managing holiday stress. Here are ten practical strategies to help you thrive through the holiday season:

1. Prioritize Self-Care: Allocate time for activities that nourish your mind and body, whether it’s reading, exercising, or meditating. Making self-care a non-negotiable part of your schedule helps you stay grounded.

2. Set Boundaries with Family and Friends: Communicate your limits clearly and don’t feel pressured to attend every gathering or event. Healthy boundaries reduce the emotional toll of social obligations and help prevent burnout.

3. Practice Mindful Breathing: Deep breathing techniques can quickly lower your heart rate and decrease feelings of anxiety. Try inhaling deeply for four counts, holding for four, and exhaling for four counts when feeling overwhelmed.

4. Incorporate Acupuncture and Bodywork: Schedule regular acupuncture or bodywork sessions to reduce tension and maintain balance. These treatments can provide relief from physical symptoms associated with stress, such as muscle tightness and headaches.

5. Limit Alcohol and Caffeine Intake: Both alcohol and caffeine can increase anxiety and disrupt sleep patterns. Try replacing them with herbal teas or water to maintain hydration and calm.

6. Organize Finances and Set Budgets: Plan a realistic budget for holiday spending and stick to it. Financial planning can reduce stress and prevent financial strain from becoming a source of anxiety.

7. Get Regular Physical Activity: Exercise is a proven method for managing stress as it releases endorphins and improves mood. Aim for at least 30 minutes of moderate activity, like walking or yoga, most days of the week.

8. Practice Gratitude: Reflecting on what you’re grateful for shifts your focus away from stressors and fosters a more positive outlook. Journaling or simply listing three things you’re grateful for each day can make a difference.

9. Limit Social Media Exposure: Seeing curated holiday images can create unrealistic expectations and amplify feelings of inadequacy. Consider setting time limits for social media to avoid comparison and stay present.

10. Seek Support: Reach out to a friend, therapist, or support group if you’re struggling. Sometimes, sharing your feelings with someone you trust can reduce stress and offer a new perspective.

Thriving Through the Holiday Season

The holiday season can bring unique stressors, but with proactive steps and holistic health practices, it’s possible to manage anxiety and cultivate a sense of peace and balance. By prioritizing self-care, setting boundaries, and incorporating therapies like acupuncture, you can not only navigate but also thrive through this time of year. Embracing these challenges as opportunities for growth and resilience sets a strong foundation for a positive start to the New Year. As you approach the season with a focus on self-compassion and mindfulness, you’ll find that managing holiday stress becomes an empowering experience, one that leaves you feeling recharged and ready for whatever lies ahead.

How Anxiety Affects Fertility and Holistic Solutions to Help

 Anxiety, a potentially debilitating mental health condition characterized by heightened states of worry and nervousness, can profoundly impact fertility through the hypothalamic-pituitary-adrenal (HPA) axis and reproductive hormones. Understanding this interplay can be helpful with fertility treatment and support, particularly as growing evidence suggests that the chronic stress response may negatively affect reproductive health.

If you’re feeling stressed, anxious, and worried about fertility, you’re not alone. Anxiety and fertility are deeply connected. Studies show that feeling tense or anxious can impact our bodies in ways we might not even realize, including making it harder to conceive.  How Anxiety Affects Fertility

When you’re anxious, your body releases a stress hormone called cortisol. Stress can change the physiology of all parts of our bodies, as reviewed by the American Psychological Association. This hormone, cortisol, while helpful in small amounts, can actually interfere with important reproductive hormones, like luteinizing hormone (LH) and follicle-stimulating hormone (FSH), which play big roles in fertility (Review in Gynecological and Reproductive Endocrinology & Metabolism, 2023). These hormones help your body prepare for ovulation each month, so when cortisol levels are high for long periods, it can throw off your cycle, making it harder to conceive. 

Long-term anxiety doesn’t just affect your hormones. It can also impact something called ovarian reserve, which refers to the quantity and quality of your remaining eggs. Studies show that women with high stress and anxiety often have lower ovarian reserve over time, likely because of how chronic stress affects the body’s natural rhythms and balance (American Journal of Managed Care, 2023). This shows that managing anxiety can actually help support your fertility in the long run.

Anxiety Can Affect Men’s Fertility, Too

Anxiety and stress don’t only impact women. Men’s fertility can also take a hit when anxiety levels are high. Chronic stress in men has been shown to lower testosterone levels, affect sperm count, and even reduce sperm quality (Reproductive Endocrine and Biology, 2018). For couples trying to conceive, managing anxiety and stress together can make a difference. Working on mental health and stress reduction may create a more balanced and healthy environment for both partners.

Holistic Solutions to Help

At Seyhart Wellness, we believe in treating the whole person – mind, body, and spirit. Anxiety can sometimes feel overwhelming, especially when you’re trying to start a family, preparing for a family in the future, and especially if you struggle with infertility. Our holistic solutions are designed to support your well-being from multiple angles, helping to create a calm, relaxed state to support your body’s natural fertility. Here are some ways we can help:

1. Acupuncture for Anxiety and Fertility

Acupuncture has been used for thousands of years to help balance the body’s energy and calm the mind. Studies have shown that acupuncture can help reduce cortisol levels and may improve blood flow to the reproductive organs, which is key for fertility health (Psychology, Health and Medicine, 2017). Acupuncture sessions at Seyhart are specifically tailored to help you relax and find balance, reducing anxiety and promoting fertility health.

2. Mindfulness and Meditation

Anxiety often pulls us into a loop of worry. By practicing mindfulness and meditation, we can interrupt this loop, helping our minds feel more at peace. Regular mindfulness practice has been shown to lower cortisol levels, and some studies suggest it may help balance reproductive hormones (Perspectives Psychological Science, 2022).

3. Herbal and Nutritional Support

The foods we eat and the herbs we use can influence our stress levels and hormone balance. Certain herbs, such as astralagus and lycium fruit, are known for their stress-relieving properties and can support overall hormonal health. We offer guidance on using natural supplements and nutrition to support your body in times of stress. Find Seyhart herbal supplements in our Wellness Corner to give your body the best possible support.

4. Bodywork for Deep Relaxation

Sometimes, our bodies hold onto stress, and releasing it can make a world of difference. Seyhart’s cupping and Tuina (acupressure, deep stimulation) treatments are designed to help release tension stored in the body, allowing for deeper relaxation. This release of physical tension can be incredibly calming and may help reduce overall anxiety, creating a sense of openness and relaxation that supports reproductive health.

Real-Life Solutions Backed by Science

There is clear evidence that reducing anxiety can positively impact fertility, making holistic approaches such as acupuncture and mindfulness meditation a valuable part of a fertility plan. Studies continue to show that when anxiety is managed effectively, reproductive hormones stabilize, and the body’s natural rhythms align more closely with fertility goals. While it’s not a “quick fix,” these approaches offer tools that support both your mental and physical well-being, creating the balance needed for optimal fertility.

At Seyhart Wellness, we’re here to support you on your journey. Finding a sense of calm and balance can not only help with anxiety but may also support your body’s natural fertility. Let’s work together to give you the best possible foundation for your journey.

Reproductive Wellness & Acupuncture

When to Start

If you are an acupuncture newbie, plan your first treatment to get a baseline health assessment. Acupuncture works on the principle of balancing energy within your body. Your "chi", or life-force energy connects your emotional and physical wellness; your acupuncturist will inform you of stagnant energy, deficiencies in certain organs and will give helpful suggestions so that you can begin to improve your energetic health.

If you are planning to enhance your fertility, schedule your acupuncture treatments to complement your menstrual cycle. This means having an acupuncture treatment weekly to coincide with your ovulation phase, luteal phase, menstrual phase and follicular phase. Weekly session will help optimize each part of the natural processes that prepare the body for conception.

If you plan to start fertility treatments, begin your weekly acupuncture sessions 1-3 months before IVF or fertility treatments. Weekly treatments complement your menstrual cycle or treatment phases to align with hormonal shifts.

Frequency of Sessions

For most women who use acupuncture to optimize reproductive and fertility success, scheduling weekly treatments is optimal. Occasionally, more than one treatment per week may be helpful for example, for those undergoing IVF, on embryo transfer day. During the final weeks of pregnancy, daily acupuncture treatments can help to prepare the body for labor, and in some cases encourage labor when the pregnancy is at term.

What to Expect During Sessions and Benefits

The treatment involves placing thin needles at specific acupoints, such as SP6 (Sanyinjiao), ST36 (Zusanli), and CV4 (Guanyuan), which are known to regulate blood flow, reduce inflammation, and calm the nervous system. Research has shown that stimulating these points can improve ovarian response and uterine lining quality, both crucial for implantation success. The calming of the nervous systems may be the most significant benefit, as stress-reduction improves fertility overall (ClevelandClinic.org). Women report feeling less stressed and more in control of their reproductive journey, which is essential for managing the emotional toll of IVF and fertility challenges. 

Managing Stress and Uncertainty

Acupuncture is not just about physical support—it also addresses emotional well-being. Studies show that acupuncture releases endorphins and lowers cortisol, helping women feel more relaxed and improving emotional resilience through various stages of reproductive health.

Long-Term Commitment to Wellness

Women who commit to consistent acupuncture treatments—even outside of fertility cycles—report better outcomes and overall wellness. Some find it beneficial to continue sessions throughout pregnancy to manage stress and prepare for labor.

Take Home Points

Acupuncture provides physical and emotional support to enhance outcomes throughout all stages of reproductive wellness. Whether you are preparing for IVF, managing hormonal shifts, or exploring parenthood, acupuncture offers a way to stay balanced and in control. With proper guidance and consistency, it becomes an inseparable part of your well-being—helping you thrive wherever your journey leads.

Optimizing Your Fertility Journey

Fertility refers to the ability to conceive and sustain a healthy pregnancy. It involves several factors working together, including hormone balance, regular ovulation, healthy eggs and sperm, and a receptive uterus. Both lifestyle choices and underlying health conditions can affect fertility, and challenges in any part of the reproductive process can lead to difficulty conceiving. When we are faced with infertility, the process can be overwhelming and intensely stressful. Fertility and conception may be as much emotional as it is physical. What can be done to improve the odds? What steps can we take to improve our emotional health, which directly impacts our physical wellness? For those undergoing treatments like IVF (in-vitro fertilization) or embryo freezing, optimizing health and adopting supportive practices—such as acupuncture—can increase the chances of success. A proactive, holistic approach is essential for improving reproductive outcomes.

Below are 10 tips to optimize fertility, including the key role acupuncture can play in supporting reproductive health and emotional well-being.

The Role of Acupuncture in Fertility and IVF

Incorporating acupuncture into your fertility plan offers benefits beyond physical health. It provides a space for relaxation and emotional support during a stressful process. Research shows that acupuncture can improve IVF success rates by supporting implantation and balancing the nervous system. A review and meta-analysis published in 2022 by Quan et al., found that acupuncture improves fertility outcomes and that the number of acupuncture treatments correlated with increasing success at successful pregnancies. The more acupuncture, the greater the fertility success!

10 Essential Steps to Maximize Your Fertility Success

1. Track Your Menstrual Cycle

Understanding your cycle helps identify your most fertile days and ensure the timing of treatments like IVF or insemination aligns with ovulation.

2. Optimize Nutrition

A diet rich in antioxidants, healthy fats, and protein supports hormone regulation and egg quality. Consider adding foods like leafy greens, avocado, and nuts.

3. Manage Stress Levels

High stress can negatively impact fertility by disrupting hormone balance. Practices like acupuncture and yoga help regulate cortisol levels and reduce anxiety (Anderson et al., 2017).

4. Start Acupuncture Treatments Early

Acupuncture increases blood flow to the uterus and helps balance hormones, preparing your body for conception. Regular sessions are recommended throughout IVF cycles and during embryo transfer to improve implantation rates (Manheimer et al., 2008).

5. Consider Embryo Freezing for the Future

If pregnancy isn’t an immediate goal, freezing embryos ensures the availability of healthy eggs for future attempts. Women can also prepare for freezing with acupuncture, which promotes hormonal health and reduces stress.

6. Get Enough Sleep

Poor sleep affects reproductive hormones. Aim for 7-9 hours of quality rest each night to support your fertility journey.

7. Limit Alcohol and Caffeine

Reducing alcohol and caffeine intake can improve your chances of success with fertility treatments. These substances have been linked to decreased fertility in some studies.

8. Support Your Partner’s Health

Fertility is a shared journey. Encourage your partner to engage in healthy habits, including exercise, nutrition, and acupuncture, which improves sperm quality.

9. Stay Physically Active

Regular, moderate exercise keeps hormones balanced and promotes blood circulation. Avoid excessive, high-intensity workouts, which may disrupt your cycle.

10. Communicate with Your Care Team

Stay informed and ask your care team about any questions or concerns. Schedule acupuncture sessions before and after embryo transfer for additional support during key moments.

Relief From Lupus With Acupuncture

Systemic Lupus Erythematosus (SLE), or lupus, is a chronic autoimmune disease where the body’s immune system attacks its own tissues. Affecting over 200,000 people in the U.S. alone, lupus manifests through symptoms like persistent fatigue, joint pain, rashes, and organ complications. Managing lupus can be challenging, as conventional treatments often rely on immunosuppressants and corticosteroids, which carry long-term risks and don't always provide full symptom relief. With limited successful medical solutions, acupuncture and other complementary therapies may play a role to support health and well-being.

Role for Complementary Approaches in Lupus

Medications such as hydroxychloroquine and corticosteroids may be essential for controlling disease activity. However, acupuncture may benefit those with symptoms that impact daily life the most, such as pain and fatigue. Research indicates that patients with lupus may experience pain reduction and an improved sense of well-being with on-going acupuncture treatments. This is partly due to acupuncture’s effect on the autonomic nervous system, which can help regulate immune function and reduce inflammation. An observational study in Complementary Medicine Research found that acupuncture may improve symptoms and well-being in 89% of patients with lupus. 

Acupuncture for Lupus Fatigue 

Fatigue, one of the most debilitating symptoms for lupus patients, can also demonstrate improvement with acupuncture. A review in Arthritis Care & Research found acupuncture's effects on fatigue in individuals with lupus highly effective among non-pharmacologic treatments. 

Acupuncture for Lupus Pain 

Pain management is another area where acupuncture has demonstrated significant benefit. Lupus patients frequently experience joint pain, muscle aches, and migraines, which acupuncture addresses by stimulating endorphin release—the body's natural painkillers. Additionally, studies show that acupuncture may improve blood flow and lymphatic drainage, reducing the swelling and discomfort often associated with lupus. A review in Lupus highlights the role of holistic options, such as exercise, mindfulness-based cognitive behavioral therapy and electro-acupuncture for symptom improvement.

Take-Home Points 

Integrating acupuncture into a lupus care plan offers a holistic way to manage the condition. While it may not replace medications, it can help alleviate side effects and provide symptom relief.

The Power of Strength Training

Strength training, also known as resistance or weight training, uses resistance to challenge and strengthen your muscles. This resistance can come from various sources, such as free weights (dumbbells or barbells), resistance bands, weight machines, or even your own body weight. The goal of strength training is to apply enough tension to your muscles to make them work harder than usual, which stimulates muscle growth, improves endurance, and enhances overall strength. This type of exercise doesn’t just focus on building muscle for aesthetics but also plays a critical role in improving overall health, boosting metabolism, and increasing bone density. Strength training is among the top 5 best types of exercise one can do, according to experts at Harvard Medical School. 

Getting Started - Don't Be Intimidated 

For individuals who do not engage in any regular exercise, strength training can sound intimidating, but it’s actually one of the most accessible forms of fitness. Strength training can be tailored to any fitness level, from beginner to advanced, and doesn't require a gym or special equipment to get started. Simple bodyweight exercises, such as squats, lunges, push-ups, or even using household items as resistance, can provide the same benefits. Over time, as you build strength and confidence, you can gradually increase the intensity by incorporating weights or resistance bands. The key is consistency and focusing on proper form to safely build strength and prevent injury.

Strength Training in Women: Building Strength, Health, and Longevity

Strength training is one of the most powerful tools women can use to improve their overall health, maintain functionality, and promote longevity. Despite this, many women hesitate to incorporate resistance training into their fitness routines, often due to outdated myths about becoming too bulky or not knowing where to start. However, research consistently shows that strength training is essential for women of all ages, offering numerous physical, mental, and metabolic benefits. 

The Science of Strength Training and Muscle Health

Muscle mass naturally declines as part of the aging process—a condition known as sarcopenia—which typically begins in the 30s. Without intervention, women can lose as much as 3-8% of their muscle mass per decade, leading to decreased strength, balance issues, and increased risk of falls as they age (Mitchell et al.). Strength training helps slow or even reverse this muscle loss by stimulating muscle protein synthesis, which promotes muscle growth and repair. In fact, strength training is one of the most effective ways to combat sarcopenia and maintain a healthy musculoskeletal system throughout life (Phillips).

Strength Training and Bone Health

One of the most significant concerns for women, particularly post-menopausal women, is the risk of osteoporosis. The loss of estrogen during menopause accelerates bone density loss, making women more vulnerable to fractures. Research shows that strength training increases bone mineral density by stimulating bone remodeling and promoting the retention of calcium in the bones (Kerr et al.). Weight-bearing exercises, such as squats, deadlifts, and lunges, create stress on the bones, encouraging the body to strengthen the skeletal system, thus reducing the risk of osteoporosis.

Metabolic Benefits of Strength Training

Beyond muscle and bone health, strength training has profound metabolic benefits. It is well-established that muscle tissue burns more calories at rest than fat tissue, meaning that increasing muscle mass can boost your basal metabolic rate (BMR). This is particularly important for women, as metabolic rates tend to slow with age. A study by Westcott et al. demonstrated that regular strength training increases BMR and improves body composition by reducing fat mass while preserving lean body mass. For women seeking sustainable weight management, strength training is an invaluable tool.

Strength Training and Hormonal Balance

Strength training also plays a crucial role in hormonal regulation, particularly during transitional periods like menopause. Resistance exercise promotes the release of growth hormone and testosterone, both of which are essential for muscle repair, fat loss, and overall vitality. Moreover, strength training has been shown to reduce cortisol levels, helping to mitigate the effects of chronic stress, which can disrupt hormonal balance and contribute to weight gain, fatigue, and mood swings.

Mental Health and Strength Training

In addition to its physical benefits, strength training is a powerful tool for improving mental health. In JAMA Psychiatry, Gordon et al. have shown that women who engage in regular resistance training experience lower levels of anxiety, depression, and stress, along with improvements in self-esteem and body image. Strength training encourages the release of endorphins, which act as natural mood enhancers. Furthermore, the sense of accomplishment from becoming stronger and mastering new exercises can boost confidence and mental resilience.

Dispelling Myths About Strength Training

A common myth that persists is the fear that strength training will make women "bulky." However, this concern is unfounded. Due to lower levels of testosterone, women do not naturally gain muscle mass in the same way men do. Instead, strength training leads to toned, defined muscles and a leaner physique. The goal of strength training for most women is not to build excessive muscle but to create a balanced, functional body that is strong, healthy, and capable.

Getting Started with Strength Training

A recent article in VeryWellFit outlines a 10 component routine aimed at women starting a strength training routine. A balance ball, a mat and some free weights (household items also work!) are required to start. Strength training is recommended 2-3 times per week. Having a few days off allows stressed muscles to rest and actively recover and remodel, resulting in muscle growth. As strength improves, gradually increase the resistance or weight to continue progressing. Seeking guidance from a certified trainer can be helpful for women who are unsure where to start or want to ensure they are lifting safely and effectively.

Conclusion: Take Action for Lifelong Health

The evidence supporting the benefits of strength training for women is overwhelming. From improving muscle and bone health to enhancing metabolism, hormonal balance, and mental well-being, strength training is a critical component of a healthy lifestyle for women at every stage of life. Whether you are new to fitness or looking to enhance your current routine, incorporating strength training can lead to profound improvements in your overall health and quality of life. Now is the time to take action and embrace strength training as a powerful tool for lifelong health and vitality.

Stress Hives & Rashes: A Holistic Approach

Have you ever experienced red, itchy hives or an uncomfortable rash that seemed to flare up out of nowhere, especially during stressful times? If so, you’re not alone, according to a CNN mindfulness article. Stress hives and rashes are common skin reactions to anxiety and emotional distress. When stress levels rise, the body reacts in various ways, and for some people, this can manifest on the skin. Hives (also known as urticaria) are raised, red bumps that can appear anywhere on the body and may be itchy.

Stress-induced hives and rashes can affect anyone, but they are more common in those with anxiety, have sensitive skin, or experience immune system imbalances. Women, between the ages of 30 and 55, also are affected more than men. When stress levels increase, the body releases chemicals such as cortisol and histamine, both of which can trigger or exacerbate skin reactions.

Acupuncture to Treat Stress Hives

Not surprisingly, stress-induced rash may be difficult to treat. Topical creams may provide short-term relief, but treatments that address the emotional causes - anxiety and stress -are key to solving this problem. Acupuncture works by stimulating specific points on the body that correspond to the body's energy flow, or "Qi." Stress and anxiety can cause disruptions in energy flow, which can lead to a buildup of internal heat, which often manifests as skin inflammation, hives, or rashes. By regulating the flow of Qi and calming the nervous system, acupuncture helps the body return to a state of balance, reducing stress hormones and calming skin reactions. Peer-reviewed research supports the role of acupuncture in reducing the body's stress response and alleviating symptoms of anxiety-related conditions, including skin issues.

Acupuncture Reduces Inflammation

Acupuncture helps lower cortisol levels and reduce inflammation, which directly impacts the skin's health. Additionally, acupuncture promotes relaxation, improving both mental and physical well-being, which is essential when dealing with stress-triggered skin conditions.

Evidence for Cupping Therapy and Urticaria

In addition to acupuncture, cupping therapy has also been shown to be beneficial. Cupping increases the circulation, moves "qi" to balance energy and helps to release toxins. In a review and meta-analysis published in Journal of Integrative Medicine, cupping was found to be as effective as taking anti-histamines. Furthermore, cupping combined with acupuncture was the most effective treatment for chronic rash. Acupuncture sessions with or without cupping can provide immediate relief from itching and discomfort while helping to reduce the frequency and severity of future flare-ups by addressing the stress that triggers the condition.

Avoid Medication Side Effects

For those who prefer a holistic, drug-free approach, acupuncture is a safe and effective treatment that works well on its own or alongside conventional therapies. Many people who suffer from chronic hives or rashes are prescribed antihistamines or corticosteroids, which can have unwanted side effects when used long-term. Acupuncture offers a natural alternative that helps the body heal itself without the risk of medication side effects. Plus, it promotes overall well-being, reducing anxiety and boosting the immune system.

Take-Home Points

If you’re someone who often experiences hives or rashes during periods of stress—whether it's before an important presentation, during a family crisis, or when juggling multiple responsibilities—acupuncture can be an excellent tool to help you manage your symptoms. It not only reduces the physical discomfort but also helps you navigate stressful situations more calmly, preventing future skin flare-ups. With regular acupuncture sessions, many patients find their stress levels decrease overall, reducing the likelihood of anxiety-induced skin reactions.

Holistic Pain Relief - How Acupuncture Treats the Root Cause of Pain

The Centers for Disease Control and Prevention reported in 2023 that 20.9% of adults experience chronic pain. Often, we may believe that there is no accessible solution for our pain, or that change may not be possible, so we push through.Chronic pain is a condition that millions of people suffer from daily, with many turning to medications or invasive procedures for relief. However, these solutions often mask symptoms without addressing the root cause of the pain. Acupuncture offers a holistic approach to pain relief by focusing on the underlying imbalances in the body’s energy systems, aiming to treat the source rather than merely the symptoms. The ancient practice of acupuncture continues to be further recognized within the medical community for its ability to not only relieve pain but also promote overall well-being, making it a proactive and preventive solution for those seeking long-term health.

Acupuncture Restores Balance and Harmony 

At the core of acupuncture is the concept of Qi (pronounced "chee"), the vital energy that flows through the body along pathways known as meridians. According to Traditional Chinese Medicine (TCM), pain is often the result of blockages or imbalances in the flow of Qi. Acupuncture involves the insertion of thin needles into specific points on these meridians, helping to restore balance and promote the free flow of energy. Modern research suggests that acupuncture works in part, by stimulating the nervous system, releasing endorphins, and influencing the body’s ability to manage pain, a process that can provide relief from conditions such as arthritis, migraines, and lower back pain.

Acupuncture is Individualized, Rather Than "One-Size-Fits-All"

One of the most significant advantages of acupuncture is its focus on individualized treatment. Unlike conventional pain treatments, such as pharmacologic therapy, which utilize a one-size-fits-all approach, acupuncture is tailored to each person’s unique condition. A careful assessment of the pulses, and the appearance of the tongue give the practitioner clues as to how best to address the pain. An acupuncturist will also assess the overall health and lifestyle of the patient. This holistic perspective allows the practitioner to treat both the symptoms and the underlying imbalances that may be contributing to the pain.

What Pain Conditions Are Helped Most?

Scientific research supports the effectiveness of acupuncture in treating various forms of pain. A comprehensive review published in The Journal of Pain concluded that acupuncture is effective for chronic pain, particularly in cases of back, neck, and osteoarthritis-related pain. Another study published in The Archives of Internal Medicine showed that acupuncture outperformed both sham acupuncture and standard care in reducing chronic pain symptoms. These studies highlight acupuncture’s ability to provide significant relief by stimulating the body's natural healing mechanisms rather than simply masking discomfort.

Biochemical and Anti-Inflammatory Effects of Acupuncture

From a biochemical perspective, acupuncture stimulates the release of neurotransmitters such as endorphins and serotonin, which are the body’s natural painkillers. This not only helps reduce pain but also improves mood and promotes relaxation, addressing both the physical and emotional components of pain. Furthermore, acupuncture has been shown to reduce inflammation, which is often a major contributor to chronic pain. A study published in Frontiers in Immunology demonstrated that acupuncture significantly reduced levels of pro-inflammatory cytokines in patients with chronic pain, indicating its anti-inflammatory effects.

Acupuncture for Preventative Care

Acupuncture also offers a preventive approach to pain management. By addressing imbalances and blockages in the body before they manifest as chronic conditions, acupuncture helps patients maintain overall health and well-being. This proactive method can prevent recurring episodes of pain by keeping the body in a state of balance. As more people become aware of the benefits of preventive care, acupuncture is emerging as a valuable tool in maintaining long-term health.

Emotional Pain Relief

The holistic nature of acupuncture makes it an appealing option for those looking to address not only pain but also other factors that may contribute to their discomfort, such as stress, anxiety, and fatigue. Research in Frontiers in Neuroscience showed that stress can exacerbate pain by increasing tension in muscles and triggering inflammatory responses. Acupuncture’s ability to reduce stress through the release of calming neurotransmitters like GABA (gamma-aminobutyric acid) and regulate the autonomic nervous system can help alleviate pain that is worsened by stress. This integrated approach to pain relief, addressing both body and mind, sets acupuncture apart from other treatments.

Benefits for Women

For women, acupuncture can be particularly beneficial in addressing pain related to hormonal changes, such as menstrual pain or conditions like endometriosis. A systemic review and meta-analysis published in Medicine (Baltimore) demonstrated the efficacy of acupuncture in reducing menstrual pain and improving overall quality of life for women with dysmenorrhea. By focusing on the root cause of the hormonal imbalance, acupuncture helps to relieve pain and promote better reproductive health.

Take Home Points

Acupuncture offers a comprehensive, science-backed solution to pain relief by addressing the root causes of pain rather than just the symptoms. Through its ability to stimulate the body’s natural healing mechanisms, reduce inflammation, and balance the nervous system, acupuncture provides a holistic approach to pain management that is both proactive and preventive. Whether you are dealing with chronic back pain, migraines, or stress-related discomfort, acupuncture offers a path toward long-term relief and well-being. For those seeking a natural, sustainable approach to health, acupuncture may be the best solution you’ve been looking for.

Cultivating Qi for a Balanced Life

Today we review the concept of "Qi", our life force energy. In traditional Chinese medicine, Qi is present in all things. As humans, we are part of the fabric of the universe, where all things exist in a balance. Yin and Yang represent opposing energies: Yin energy, often associated with the feminine, represents dark, cool, passive and contemplative. Yang energy, associated with the stronger masculine, is portrayed as positive, active, and bright. Yin and Yang must be balanced for all relationships to exist in harmony. This represents the order of the universe. When the Qi of our bodies is out of balance or disharmonious, we may experience unfavorable symptoms or even frank disease. Our connectedness to the environment and our relationships between people are also governed by the interaction of Yin and Yang forces which must be balanced for harmony to exist.

In traditional Chinese medicine (TCM), Qi (pronounced "chee") refers to the vital life force that flows through the body, nourishing and sustaining every organ, muscle, and cell. For centuries, the concept of Qi has been central to holistic health practices, with the understanding that balanced Qi leads to physical, emotional, and mental well-being. A disruption or stagnation of this energy can manifest in health issues such as fatigue, stress, and chronic conditions. Cultivating and balancing Qi, especially today, is a powerful way to maintain vitality, resilience, and emotional balance, particularly for women, who often face unique health challenges related to stress, hormonal fluctuations, and emotional demands.

Acupuncture

Acupuncture, a key modality in TCM, is one of the most well-known methods for restoring balance to Qi. By stimulating specific points along the body's meridians—pathways through which Qi flows—acupuncture helps unblock stagnated energy, which is often associated with pain, fatigue, and stress. For women, acupuncture is frequently used to support hormonal balance, reduce symptoms of menstrual disorders, alleviate menopause-related discomfort, and promote fertility (Frontiers in Medicine, 2023). Published reports have shown that acupuncture can increase blood flow, reduce inflammation, and stimulate the nervous system, all of which help to promote a sense of calm and balance in the body (Alternative Therapies in Health and Medicine, 2024). As we navigate the complex interplay of career, family, and personal health, acupuncture serves as a holistic approach to maintaining both physical vitality and emotional wellness.

Cupping Therapy

Cupping therapy, another TCM practice, also plays a vital role in balancing Qi by releasing blockages and promoting the free flow of energy. Cupping involves placing heated or suction-induced cups on the skin, typically on the back or shoulders, to stimulate blood flow and alleviate muscle tension. It is particularly effective for treating chronic pain, respiratory conditions, and stress-induced tension, making it relevant for both men and women who experience these issues in everyday life. A systematic review and meta-analysis found that cupping can be effective in reducing chronic neck and back pain, highlighting its role in energy balance and pain relief (PloS One, 2015). By promoting circulation and reducing stagnation, cupping not only relieves physical discomfort but also fosters emotional clarity and calm.

Tuina

Tuina, a form of Chinese medical massage, further enhances the flow of Qi throughout the body. Unlike Western massage, which focuses solely on muscle manipulation, Tuina targets the body’s energy channels to remove blockages, restore balance, and promote healing. It is especially beneficial when dealing with stress, anxiety, or emotional blockages, as it incorporates both physical touch and energy work to support mental health. Research shows that Tuina can improve blood circulation, boost immunity, and regulate the nervous system, helping to reduce symptoms of anxiety and depression. Tuina has recently been demonstrated to sleep quality (Frontiers in Neurology, 2024).

Gua Sha

Another popular TCM technique is gua sha, a therapy in which a smooth-edged tool is used to scrape the skin gently in a downward motion. This method promotes circulation and releases toxins trapped in muscle tissue, helping to relieve pain and tension, particularly in the neck and shoulders. For women, gua sha is often used as part of a beauty regimen to promote facial rejuvenation, improve skin tone, and reduce wrinkles. Additionally, gua sha has been shown to stimulate the immune system and improve circulation, making it an excellent tool for boosting energy and supporting the body’s natural healing processes (Journal of Bodywork and Movement Therapies, 2008). In this way, gua sha helps to support our outer beauty while also fostering inner balance and vitality.

Qi and Overall Health

Practices like acupuncture, cupping, Tuina, and gua sha not only help to relieve immediate symptoms of pain and stress but also address the underlying energetic imbalances that contribute to chronic health conditions.

By focusing on Qi, we can take charge of our health, cultivating vitality, resilience, and emotional peace. Whether it is a stress-related disorder, chronic pain, or simply seeking to enhance emotional well-being, traditional Chinese practices provide a roadmap to a balanced life.

Taming the Vagus Nerve for Anxiety Relief

The Vagus nerve, the tenth cranial nerve, is crucial in regulating the autonomic nervous system and balancing the body's stress and relaxation responses. Extending from the brainstem through the neck, chest, and abdomen, the Vagus nerve innervates essential organs such as the heart, lungs, and digestive tract. This extensive reach allows the Vagus nerve to influence numerous physiological functions, including heart rate, respiratory rate, and digestion—functions closely linked to our emotional state and stress levels (Biological Psychology). Enhancing Vagal nerve tone can thus be a powerful tool in managing anxiety and promoting overall health.

The Autonomic Nervous System: Sympathetic vs. Parasympathetic

The Vagus nerve is integral to the Autonomic Nervous System, which consists of the sympathetic and parasympathetic nervous systems. The sympathetic nervous system triggers the "fight or flight" response, preparing the body to respond to perceived threats by increasing heart rate, dilating airways, and redirecting blood flow to the muscles. In contrast, the parasympathetic nervous system, often called the "rest and digest" system, promotes relaxation and recovery by slowing the heart rate, enhancing digestion, and conserving energy. The Vagus nerve is a major component of the parasympathetic nervous system, responsible for activating these calming functions and counterbalancing the excitatory effects of the sympathetic nervous system (Journal of Affective Disorders).

Consequences of Sympathetic Dominance

When the sympathetic system dominates, as often occurs in chronic stress and anxiety disorders, the body remains in a prolonged state of arousal. This imbalance can lead to various adverse effects, including elevated heart rate, digestive disturbances, and persistent feelings of anxiety (Psychophysiology). Continuous activation of the sympathetic nervous system, at the expense of the parasympathetic nervous system, can deplete the body’s resources, leading to burnout and a weakened immune response. Enhancing Vagal nerve tone may be important to restoring autonomic nervous system balance and fostering a state of calm and well-being (Nature).

Enhancing Vagal Tone for Anxiety Relief

Several strategies have been identified to enhance Vagal tone, thus activating the parasympathetic response and reducing anxiety. Deep, diaphragmatic breathing is one effective method, stimulating the Vagus nerve by engaging lung stretch receptors that signal the brain to relax (Current Opinion in Psychology). Meditation and mindfulness practices also boost Vagal tone by promoting focused relaxation and reducing overall stress (Nature Reviews, Neuroscience). Additionally, cold exposure, such as splashing cold water on the face or taking cold showers, can activate the Vagus nerve and induce a parasympathetic response (Integral Review). Vagus nerve stimulation, which involves electrical stimulation of the nerve, has shown promise in treating anxiety and depression. Moreover, social engagement and positive relationships naturally enhance Vagal tone, as the nerve is also involved in the social engagement system, promoting feelings of safety and connection.

Auricular Stimulation: An Effective Technique for Vagus Nerve Activation

Auricular stimulation, particularly through the external ear, is a key technique for enhancing Vagal nerve tone. The external ear has a direct anatomical connection to the Vagus nerve, specifically through the auricular branch of the nerve, which innervates the outer ear. Techniques such as auricular acupuncture, ear seeding, and transcutaneous auricular Vagus nerve stimulation target this branch, stimulating the Vagus nerve and activating the parasympathetic system. Ear seeding involves placing tiny seeds or beads on specific points on the ear to apply constant pressure, which can help reduce anxiety and promote relaxation. Research supports the use of these techniques for anxiety relief, showing that they can significantly reduce stress levels and improve emotional regulation. By integrating auricular stimulation into holistic health practices, individuals can further enhance their Vagal tone and manage anxiety more effectively.

Practical Tips for Enhancing Vagal Tone

For those seeking to improve their Vagal tone and support holistic health, incorporating practical strategies into daily life can make a significant difference. Start with deep breathing exercises, focusing on slow, deep breaths that engage the diaphragm to stimulate the Vagus nerve. Regular meditation or mindfulness sessions can help maintain a calm and focused mind. Consider cold exposure, such as a quick splash of cold water on your face in the morning, to activate the Vagus nerve. Auricular stimulation, through techniques like ear seeding or simple ear massage, can also enhance Vagal tone. Finally, maintaining strong social connections is crucial for a balanced autonomic nervous system. If persistent anxiety remains a concern, consulting a healthcare provider about the potential benefits of Vagus nerve stimulation could be beneficial. By actively supporting your Vagus nerve, you can foster a state of calm, resilience, and overall well-being.

Awareness Around Pneumonia

As we navigate a world filled with viruses, it’s easy to think that getting sick is just part of life—something we manage with some Tylenol, Ibuprofen, and a few days of rest. But what happens when a simple illness turns into something more serious? This week, I want to share a personal story about my recent battle with viral pneumonia, along with some crucial information to help you recognize and prevent this potentially serious illness.

Understanding Pneumonia

Pneumonia is more than just a bad cold or flu. It’s a serious lung infection where the air sacs in one or both lungs fill with fluid or pus, making it hard to breathe. According to the American Lung Association, pneumonia can range from mild to severe and can affect anyone, including healthy individuals.

My Brush with Pneumonia

A few weeks ago, I started feeling unwell—nauseous, fatigued, and without the usual cold or flu symptoms. My kids had already gone through a non-COVID viral infection, so I assumed it was my turn. But as the days passed, my symptoms worsened. I was taking large doses of Tylenol and Ibuprofen just to keep my fever down so I wouldn't feel so crappy, and I spent sleepless nights propped up by pillows because lying flat made it impossible to breathe. By day five, with no improvement, I knew something wasn’t right. A chest X-ray confirmed it: I had pneumonia.

Recognizing the Symptoms

Early symptoms of pneumonia can be tricky because they often resemble a cold or flu. However, there are key signs to watch for:

• Persistent Fever: Unlike typical viral infections where fever resolves within a few days, pneumonia can cause prolonged fever that may require constant management with anti-pyretics.

• Difficulty Breathing: If you find yourself struggling to breathe or feeling short of breath, even when resting, it’s time to see a doctor.

• Productive Cough: A cough that produces phlegm or mucus, especially if it’s tinged with blood or has a foul smell, can be a sign of pneumonia.

• Fatigue and Weakness: Extreme tiredness and difficulty performing everyday activities, even simple tasks, may indicate something more serious than a common cold.

Healthy People Can Get Pneumonia

One of the most surprising aspects of my experience was realizing that pneumonia can happen to anyone, even those who are healthy, fit, and active. My doctor suggested it might have been bad luck, a viral infection that settled in my lungs instead of passing through like it did with the rest of my family. The American Lung Association notes that while certain populations, such as the elderly and those with chronic health conditions, are at higher risk, healthy individuals can still develop pneumonia, especially following a viral infection.

The Importance of Early Detection

Early detection and treatment of pneumonia are crucial. I learned that the vast majority of pneumonia is viral, and in most cases, doctors prescribe antibiotics to cover the rare chance that the pneumonia has a bacterial cause, as bacterial pneumonia can be much more damaging long-term if left untreated. Thus, I did not expect to get much relief from the antibiotics. However, important to have antibiotic coverage in the rare case this pneumonia was bacterial. 

Reducing Antibiotic Side-Effects with Probiotics

The first dose of antibiotics knocked me down with almost immediate gastrointestinal upset. I began to eat yogurt with added fruit each day, and my side-effects disappeared. Taking probiotics with antibiotics has been shown to reduce the GI side effects in this report in the Journal of Family Practice. Some common probiotics found in foods are listed here. Keep this in mind if you are ever prescribed antibiotics!

Coping with the Symptoms

One of the most challenging parts of my pneumonia was the difficulty sleeping. I couldn’t lie flat without feeling like I was suffocating. I had to figure out ways to prop myself up with pillows, sleep sitting up, and manage my breathing difficulties. And after dozing a few hours when the fever meds wore off, I'd awaken heart-racing and drenched in sweat due to the high fever returning. Getting rest with pneumonia is easier said than done. These are practical challenges that aren’t often talked about but are very real for anyone dealing with pneumonia.

Recovery Takes Time

Even after the fever subsided and the cough began to improve, I found that recovery from pneumonia is much slower than from a typical cold. The energy loss was significant, and it took time before I could resume some of my normal activities. The American Lung Association emphasizes that full recovery can take weeks, and it’s important to listen to your body and not rush the process.

Acupuncture and TCM for Pneumonia Recovery

In addition to rest and plenty of hydration, what else can we do to boost our strength and lung health? In those who needed mechanical ventilation for COVID pneumonia in China, acupuncture was shown to improve recovery.

In my case, I benefited greatly from Acupuncture with Cupping using the amazing blood and qi moving Wen Tao Gong massage balm. Acupuncture and Cupping every two weeks over the next few months will continue to support my health. To help prevent a relapse, I'm also taking the Seyhart herbal, The Resilience with astralagus to regain my lung strength. 

Final Thoughts

An experience with pneumonia can be a reminder that we are not invincible. It’s important to be aware of the symptoms and take action if something doesn’t feel right.

Stay well, and take care of your health—it’s your most valuable asset.

Wellness in the Workplace

Today we explore the topic of Wellness in the Workplace. Sound familiar? Your employer may offer health perks such as gym discounts, ClassPass credits, access to remote mental health services, or have an onsite wellness lounge. In the tech industry, exceptional mental and physical health benefits may be necessary to be competitive for recruiting top talent and retaining team members with specialized expertise.

However, we all know that it is not the meditation room that will make or break workplace wellness. This recent article in Forbes, clearly points out that true wellness in the workplace has everything to do with the work culture, rather than the wellness offerings. Regardless, wellness programs for employees and related offerings continue to expand.

Why Workplace Wellness Matters

Businesses are clearly aware that a healthy work force will result in greater productivity, less absenteeism, and more revenue. According to a Harvard Business Review article, companies that invest in employee wellness may see a significant return on investment, with lower healthcare costs and higher employee engagement.

The Current Workplace Wellness Landscape

Recent studies show that stress and burnout are at an all-time high. The American Institute of Stress reports that 83% of US workers suffer from work-related stress, with one million employees missing work every day due to stress. Dissatisfaction with work has become particularly heightened with the COVID pandemic.

What Does Google Do?

Many forward-thinking companies are setting a high standard for workplace wellness. Google - America's second largest corporation (Amazon is #1) - offers a host of wellness benefits for its employees, including on-site wellness centers and support programs for menopause. For example, Google's menopause benefit program provides 24/7 access to virtual providers who specialize in menopause support. According to Google's website, Google recognizes the multiphase transition that women experience in the menopause journey. Just knowing that one's company is in support of life's transitions and journeys is empowering. 

The Benefits of On-Site Wellness Programs

Bringing wellness programs directly to the workplace has numerous benefits. The convenience is a huge benefit for most people. On-site wellness programs have been shown to improve employee morale, reduce healthcare costs, and increase productivity. Forbes highlights how companies with robust wellness programs report higher levels of employee satisfaction and retention.

Creating a Culture of Health

Promoting wellness in the workplace is about more than just offering services; it's about creating a culture of health. Encouraging healthy habits, providing resources for mental health, and fostering a supportive environment are all key components. The Mayo Clinic suggests incorporating ergonomic relief and short exercise breaks to de-stress throughout the workday to maintain a healthy balance.

Taking the Next Step - ✨Seyhart At Your Workplace✨

We encourage you to reflect on the wellness resources available in your own workplace. Are there opportunities to enhance the health and well-being of your team? If you would like to see your employer taking more action to improve your own health at work, our Seyhart At Work program may be just the perk you and your colleagues need. Reach out, we'd love to hear from you!