How Acupuncture Works to Improve Sleep Part 2: Pathways of Action
Acupuncture, a traditional Chinese medical (TCM) practice dating back thousands of years, has gained significant attention in healthcare because of its far-reaching therapeutic benefits. As we have discussed in our newsletters this month, scientists continue to find more and more evidence that sleep may be one of the most important factors determining our health. We have also discussed the role of acupuncture in contributing to a high quality sleep experience. But how do the tiny hair-like needles used in acupuncture change the processes involved in our sleep?
Mechanism of Acupuncture:
Acupuncture operates on the principle of Qi, or vital energy, which flows through the body along specific pathways known as meridians. Illness or discomfort is thought to arise from blockages or imbalances in the flow of Qi. The practice of acupuncture involves inserting thin needles into specific points along these meridians to restore balance and promote healing. Despite its ancient roots, this fundamental theory has found a parallel in modern medicine in the concept of homeostasis and the body's intrinsic ability to maintain a balanced internal state.
Neurochemical Perspective:
Recent research has highlighted the neurochemical effects of acupuncture, which are particularly pertinent to sleep regulation. Acupuncture stimulates the nervous system, leading to the release of a variety of neurotransmitters and neurohormones. Specifically, it has been shown to increase the production of melatonin, a hormone crucial to the regulation of the sleep-wake cycle (Spence et al., 2004). Additionally, acupuncture has been found to modulate the levels of serotonin and norepinephrine, both of which play key roles in sleep architecture and the maintenance of REM sleep (Zhao, 2022).
Endocrine and Autonomic Modulation:
Beyond neurotransmission, acupuncture also impacts the endocrine and autonomic systems, further contributing to its sleep-promoting effects. Stress, often associated with sleep disturbances, triggers the hypothalamic-pituitary-adrenal (HPA) axis, resulting in elevated cortisol levels. Acupuncture has been shown to regulate the HPA axis, thus reducing cortisol production and facilitating stress reduction (Li et al., 2013). Furthermore, by modulating the sympathetic and parasympathetic branches of the autonomic nervous system, acupuncture can promote relaxation and readiness for sleep (Huang et al., 2018).
Therapeutic Implications and Clinical Evidence:
The sleep-promoting effects of acupuncture have been supported by multiple clinical studies. A meta-analysis conducted by Cao et al. (2009) concluded that acupuncture had beneficial effects on both sleep quality and duration in patients with insomnia. Further, Li et al. (2019) demonstrated the efficacy of acupuncture in reducing sleep disturbances in peri- and post-menopausal women, a demographic particularly vulnerable to sleep problems.
Integrating Acupuncture into Your Healthcare:
Given the growing body of evidence supporting the role of acupuncture in sleep regulation, it is becoming increasingly important for traditional medical professionals to consider the modality of acupuncture as a potential non-pharmacologic therapeutic strategy. When considering the unique factors that are at play in your personal quality of sleep, it is important to keep in mind your other health conditions, your level of physical activity, and factors that may be affecting your emotional health.
Take-Home Points:
Current evidence supports the potential efficacy of acupuncture in improving sleep. By understanding these mechanisms, we hope that you may be better able to incorporate acupuncture into your health practice. Continued research and dialogue between TCM and Western medicine will only strengthen the therapeutic possibilities, improving patient outcomes.
The Connection Between Sleep and Overall HealthPart 1: The Critical Role of Sleep in Our Lives
Sleep affects our overall health, including physical, mental, and emotional well-being. The National Sleep Foundation recommends that adults ideally get 7 to 9 hours of sleep per night to function optimally. Today, we will explore the importance of sleep, the consequences of sleep disorders, and complementary approaches to help our sleep routines.
Why is Sleep Important?
Adequate sleep is crucial for maintaining our bodies. During sleep, the body undergoes repair and regeneration, which is necessary for muscle growth, tissue repair, and a healthy immune system. Sleep also allows the brain to consolidate memories and process information gathered throughout the day (Walker, 2017).
The Role of Sleep in Mental Health
Sleep plays a vital role in mental health, as it affects mood regulation, focus, and decision-making. Studies have shown that sleep deprivation can lead to irritability, anxiety, and even depression. Moreover, chronic sleep deprivation can increase the risk of developing psychiatric disorders.
Daily Life and Sleep Disturbance
Sleep disorders, such as insomnia and sleep apnea, can have tremendous negative impacts on daily life. Insomnia is characterized by difficulty falling or staying asleep, leading to chronic fatigue, decreased focus, and mood disturbances. Sleep apnea, on the other hand, involves interrupted breathing during sleep, resulting in excessive daytime sleepiness and increased risk of serious health issues, such as hypertension and cardiovascular disease (Punjabi, 2008).
Sleep and Weight Gain
One fascinating discovery was the relationship between sleep and weight gain. Studies have shown that sleep deprivation can cause hormonal imbalances, specifically increasing ghrelin (the hunger hormone) and decreasing leptin (the satiety hormone). This imbalance can lead to overeating and, consequently, weight gain (Taheri et al., 2004).
The Role of Acupuncture in Sleep Health
Acupuncture is an established complementary therapy for promoting sleep health and improving sleep disorders. Acupuncture stimulates the release of endorphins, serotonin, and melatonin, consequently improving sleep quality and duration (Yin et al., 2017). Not only has research shown that acupuncture significantly reduced the severity of insomnia in participants, acupuncture was also reported in a recent study to outperform conventional prescription drugs in treating insomnia. Additionally, acupuncture has shown potential in addressing sleep apnea, in which participants experienced a reduction in the frequency of obstructions after undergoing acupuncture treatment. These findingshighlight the immense potential of acupuncture in contributing to better sleep health, paving the way for a more holistic and non-pharmacologic approach to sleep disorder management.
Take-Home Points
Sleep is a critical aspect of overall health, with significant effects on physical, mental, and emotional well-being. Sleep disorders like insomnia and sleep apnea can disrupt daily life, but acupuncture offers a complimentary treatment option. By understanding the importance of sleep we all can take a proactive approach to improving our sleep quality and overall health.
Sleep Like a Dream
Acupuncture for a Restorative Slumber
Although we may take the time for exercise, for embracing healthy eating, for building personal connections and to cultivate our self-care routines, most of us do not spend much time on working to improve the quality of our sleep. Yet, we spend about one-third of our entire lives in the activity of sleep! How we sleep is essential for our overall health and well-being. In today's discussion on sleep, we share how acupuncture can be a helpful sleep-improving tool.
Sleep disturbance, a widespread and growing problem today, can have a significant impact on an individual's physical and emotional well-being. Insufficient sleep not only causes fatigue and irritability but also increases the risk of chronic health conditions, such as obesity, inflammatory disorders, cardiovascular disease, and depression. Less sleep has recently been associated with dysregulation of inflammatory markers, which can worsen overall health (Zielinski, 2022).
There are numerous reasons why individuals have trouble with their sleep. The term "sleep hygiene" refers to the habits, behaviors, and environmental factors that contribute to good sleep quality and overall sleep health. Nathaniel Kleitman, who is considered the father of modern sleep research laid the groundwork in the 1920s and 1930s for understanding the importance of sleep and its impact on health, which eventually led to sleep medicine, as a recognized specialty.
Acupuncture and Sleep Disturbance
The body's vital energy, or "qi," flows along pathways called meridians, and blockages or imbalances in this energy can lead to illness or discomfort. Acupuncture seeks to remove these blockages, thus restoring the flow of qi and promoting overall health and well-being. How can acupuncture help improve our sleep?
Research has shown that regular acupuncture experiences can have a positive effect on sleep quality and can help alleviate sleep disturbances. A systematic review and meta-analysis of randomized controlled trials found that acupuncture significantly improved sleep quality compared to no treatment or sham acupuncture (Cao et al., 2009). Moreover, a study published in the Journal of Alternative and Complementary Medicine found that acupuncture improved sleep latency, sleep efficiency, and total sleep time in patients with insomnia (Spence et al., 2004).
How Does Acupuncture Alter Sleep?
Acupuncture is believed to improve sleep disturbance through several mechanisms. Acupuncture increases the production of endogenous melatonin, a hormone that regulates sleep-wake cycles, and acupuncture also stimulates the release of neurotransmitters, such as serotonin and endorphins, which promote relaxation and reduce stress (Spence et al., 2004; Yeung et al., 2009). Furthermore, there is evidence that acupuncture also influences the activity of the hypothalamic-pituitary-adrenal axis, a key regulator of the body's stress response, thus promoting sleep (Yeung et al., 2009).
The Benefits
One of the most significant benefits of acupuncture as a treatment for sleep disturbance is its natural and non-pharmacological approach. Unlike sleeping pills, which can cause side effects and dependency, acupuncture has minimal to no side effects and is a safe drug-free option for sleep improvement when performed by a licensed and experienced practitioner. Additionally, acupuncture by way of restoring imbalances between the various channels and organ pathways, serves to address the root cause of sleep disturbance, aiming to restore balance in the body's energy flow, rather than merely treating the symptoms.
Take-Home Points
Acupuncture offers a natural and effective treatment option for individuals suffering from sleep disturbance. With its ability to improve sleep quality, reduce stress, and promote overall well-being, acupuncture can be a valuable addition to one's sleep hygiene routine. And remember, improving your sleep quality will have lasting benefits that improve your mind-body health!
Late Summer in TCM
Part 1: Late Summer in TCM
As humans, we are a part of nature. We are made up of the same minerals and chemicals as the earth and are deeply connected to the environments that we live in. According to TCM, there are 5 seasons of the year. Fall, Winter, Spring, Summer and Late Summer. We are currently experiencing Late Summer, a time of in-between and transitions. Like the earth, we also go through different seasons and when you sync with the natural world, it benefits your health and wellbeing.
In TCM, Late Summer is characterized by the following:
Organs: Spleen & Stomach
Emotion: Worry
Color: Yellow & Flavor: Sweet
Energy: Centered, grounded, Earth
MIND
Worry is the emotion that is associated with with Spleen and therefore can be felt strongly this time of year. That is why it is a great time for centering, simplicity and quiet reflection. Journaling or participating in a gratitude or meditation practice are great tools for keeping your mind in a state of acceptance and support.
BODY
Spleen and Stomach are the organs associated with Late Summer. They are the center of our health and literally in the center of our body. Foods that support the center are often mildly sweet, yellow or golden, and round shaped. Sweet potatoes, corn, ginger and fish are all foods that support your well being during this time of year. Limiting raw vegetables and dairy during this time of year helps keep the stomach fire strong and keeps our spleen warm and dry.
SPIRIT
Yellow is the color of Late Summer and Sweet is the flavor associated. It is comparable to our third chakra, our Solar Plexus, which happens to be in the center of our abdomen. To activate our chakra you can incorporate yellow and sweet food in your diet, wear yellow clothing or decorate your home with yellow flowers. This will draw power to that energy center, one responsible for empowerment and self-esteem.
Acupuncture for Weight Management
According to traditional Chinese Medicine, unintended weight gain is the result of an imbalance in the body. It could be that one of your organ systems, such as your liver or spleen are out of balance. Or that your endocrine system and its hormones are not functioning properly, instructing the body to hold onto excess water and tissue. It could also be a result of stress or emotional distress. Below, we explain how Acupuncture can help regulate the body so that it can maintain a healthy and natural weight.
Gut Health
Points associated with digestion along the stomach, spleen and kidney meridians can help regulate your metabolism and rate at which you digest and absorb nutrients. Clearing out slow digestion and improving gut health, you can relieve constipation, bloating and other gastrointestinal issues that may keep you sedentary or lead to fat deposition.
Rest & Digest
When the body is in a heightened, stressful state it activates the Sympathetic nervous system which tells the body it is in danger and to save energy in case it needs to fight, or flight. This stops our digestive system and holds onto fat as storage to use as energy in a state of emergency. Acupuncture takes us out of fight-or-flight and activates our Parasympathetic nervous system, which is our rest-and-digest state. This tells the body it's okay to release, let go and optimize our digestive functioning.
Reduce Cravings
Sometimes in times of stress or low mood, we reach for food as a source of comfort and something to make us feel good. Sometimes these cravings extend beyond our means and the addictive quality of sugar impacts us negatively. Acupuncture has been found to help with addiction issues, as well as promoting our own feel-good hormones naturally, so we are able to make healthier choices for ourselves.
Whatever place you are at in your life and on your wellness journey is enough. The fact that you are interested to learn and grow shows tremendous strength and we are here to support you in any way possible. Our staff and practitioners are here for any questions you may have and know that Seyhart is a safe space for healing.
Tuina for Weight Management
When we take a holistic approach to our health, most symptoms are not the problem to be solved, but are instead a doorway to understanding what is going on beneath the surface. By allowing the body to heal what may be the root cause of a problem, the symptoms you experience will fade and new life will begin to take shape.
Tuina (pronounced tween-ah) is an ancient technique that uses various massage-like movement with different sets of pressure, force and speed to promote the movement of qi and blood. Tuina helps to promote the movement of stagnant energy in the body and restore our yin and yang energies into balance. Accelerating the movement of blood, qi and fluids helps to rid the body of excess fat. Once we are back in balance, our bodies can work properly to ensure a healthy state of being.
Studies, such as the one cited here, have shown that regular Tuina sessions, combined with a healthy diet and exercise can support a healthy weight. Results will vary depending on how your body reacts to the Tuina experience, but like anything we do in life, consistency creates results. We suggest a Tuina session combined either with Cupping or Gua Sha once or twice per week.
Cupping for Weight Management
Optimal weight for health means something different for everyone. The methods that work to maintain an optimal and healthy weight may work for some, and may not work for others. A rapid reduction in weight will alter the state of the body and may not be safe. In Traditional Chinese Medicine, every person - and body - is considered unique. And by working with an acupuncturist, one can find ways to support the body and maintain a healthy, natural lifestyle.
Cupping is an ancient technique that uses a vacuum seal to promote movement of blood to specific areas on the body, typically the back. Cupping helps move blood to the area with fresh blood, oxygen and nutrients while helping to remove stagnant energy. Increasing blood flow with cupping helps to accelerate your metabolism and improve lymphatic drainage.
Results will vary depending on how your body reacts to the session, but like anything you do in life, consistency creates results. We suggest a cupping session once per week depending on how your body adjusts, and from there you can increase your cupping sessions to twice per week.
When working with an acupuncturist, suggestions will be provided to improve lifestyle choices such as diet, stress, and sleeping habits which influence the way our bodies hold onto extra weight. Be open to creating new habits and adjusting your life to create one that supports the best version of you.
Digestive Issues - Candida
Candida albicans, the species of candida fungus that most often causes candidiasis, is a type of yeast that exists naturally in the human body. When the population of candida is at normal levels, it causes no harm; in fact, it aids digestion and the absorption of nutrients from food. But when the fungus gets out of control, candida can cause burning pain, redness and inflammation, and difficulty with normal processes like eating, digestion, and elimination. In extreme cases, candidiasis can cause serious illness.
What causes candidiasis? Candidiasis is abnormal fungal overgrowth due to a lack of friendly bacteria or a weakened immune system. Women often get yeast infections during pregnancy because of changes in the balance of bacteria in their vagina. Antibiotics, steroids, birth control pills, and chemotherapy can all contribute to candidiasis by putting the gut flora out of balance.
Candida overgrowth can lead to symptoms of fatigue, chronic allergies, chronic sinusitis or post-nasal drip. Central nerve damage, constant irritability, and chronic fatigue syndrome are all signs that a person may have a subclinical candida infection.
Acupuncture can help our bodies regain control of the internal environment. Acupuncture helps to reduce inflammation in the gut, stimulates the release of endorphins (your body's own pain killer), and promotes the parasympathetic nervous system to be in the rest-and-digest state. This can help boost the body's own natural immune defense and help us achieve homeostasis, or balance.
An acupuncturist will discuss different strategies to improve your symptoms such as steps to reduce stress that can negatively impact our gut health, what diet best supports your body and gut flora, and what things to avoid. Chinese herbs can also support our bodies.
Digestive Issues - Fibromyalgia
Fibromyalgia syndrome is characterized by chronic generalized pain accompanied by a broad symptomatologic spectrum. Besides chronic fatigue, sleep disturbances, headaches and cognitive dysfunction that are extensively described in the literature, a considerable proportion of patients with fibromyalgia experience gastrointestinal symptoms as well.
Digestive issues are a very common issue for those living in the United States. About 70 million people are estimated to be experiencing some sort of disorder related to our digestive system. The root cause of many digestive issues is often chronic stress, improper diet, poor sleep habits, and other lifestyle issues. Acupuncture helps by balancing the gut-brain axis and the nervous system to reduce stress, which in turn improves digestive function.
Acupuncture reduces inflammation, stimulates the release of endorphins (your body's own pain killer), and promotes our parasympathetic nervous system into it's rest-and-digest state. This can help reduce the pain and stiffness that accompanies the disease, as well as gastrointestinal issues related to inflammation.
Because the cause of fibromyalgia is still unknown to experts, supporting your body and helping it to naturally reduce symptoms is important as you navigate through treatment.
When working with an acupuncturist they will also discuss different steps to help reduce your symptoms such as how to minimize stress, what nutrients are needed to best to support your body, and what activities you can do to stay active. Chinese herbs are another incredible and natural way to help give the body the support it needs
Digestive Issues - Irritable Bowel Syndrome (IBS)
Digestive issues are a very common issue for those living in the United States. About 70 million people are estimated to be experiencing some sort of disorder related to our digestive system. A lot of these problems are hard to navigate and solve, but acupuncture has been proven to help relieve the symptoms and issues that come along with these disorders. IBS in particular is one of the top complaint for people experiencing digestive issues.
Symptoms of IBS that people may experience include: stomach pain/cramping, diarrhea, constipation, gas, and bloating.
Here are some acupuncture points that practitioners will use to help treat the symptoms of IBS:
Zu San Li (ST36): This pressure point is below the kneecap, between the two bones of the lower leg.
San Yin Jiao (SP6): This pressure point lies four finger-widths above the highest point of the ankle on the inside of the leg.
Tian Shu (ST25): This pressure point sits on either side of the navel on the abdomen.
When working with an acupuncturist they will also discuss certain lifestyle choices such as diet and emotional problems which can help alleviate some of the symptoms as well. They can also prescribe Chinese herbs that will alleviate pain and bloating. The most important thing about Acupuncture is consistency. If you want to see results and to experience the effects it's important to create a habit and make time for it in your life.
Preparing for the Summer Season
Preparing for the Summer Season
"As the seasons change, so do we. May we be aware we are shifting - just like the wind"
-Anonymous
Spring was the season of growth, and Summer is now the season of expansion. Now is the time to enjoy and savor the things that you have been working on up until this point.
Summer tends to be all about fire, high energy, and upward movement. It asks us to make the most of the abundant daylight we are given and to soak up the sun. How can we harness that fiery energy and use it to our best ability? How can we also balance that energy with rest and renewal? Here are some ways to get ready and to support yourself through this new season.
MIND
Changes in seasons are always a great time to reset. The idea of a fresh start and turning the page to start a new chapter are always beneficial to our mental space. You can always begin again. Another way is to clear space physically by doing a deep clean of your home, organizing that junk drawer, or cleaning out your car.
Making space in your life allows for good things to come in.
BODY
Make sure you are bringing in the right nutrients and elements to support your body in this new season. Because of the heat and dryness that summer can bring, aim for consuming more cooling, hydrating and fresh ingredients such as cucumber, mint, and watermelon. Because we have strong digestive fire in summer, you can include more raw foods such as salads and fresh fruit. Also make sure you are giving your body time to rest and recover after active days spent in the sun!
SPIRIT
Journaling and seasonal affirmations are another way to tune in and notice where you are in your season of life. Awareness leads to introspection and positive action. Here are a few to get you started:
"This season I want to feel...."
"This season I want to make more time for... "
"This season I am excited about..."
See if you can offer 3 ideas for each thought!
Wherever you are at in your own season of life, know that like nature we are always changing and evolving. After the rush of summer, there will always be a release of autumn, a slow & restful winter and then regrowth in the spring. Appreciate wherever you are at and also be ready for what is to come.
The Benefits of Ear Seeding
The Benefits of Ear Seeding
Ear seeding, also known as auriculotherapy, is a form of acupressure. The external ear is represented by nerve endings that can be stimulated to influence the central nervous system, and organs in the body. The seeds themselves are vaccaria seeds. For a more modern twist, 24K gold, Swarovski crystals, or small steel balls can be placed.
Pressure at specific points stimulates the vagus nerve which sends a message to your brain that alters biochemical responses, helping to achieve your desired result
Ear seeding will de-stress, balance, energize, boost immunity, improve sleep and more. These benefits include all types of pain management such as headache, PMS symptoms, tension, and neck and shoulder pressure. Ear seeding can help to relieve stress and anxiety, and can improve focus, memory, and digestion. Ear seeding helps to promote relaxation and restore balance. Once the seeds are applied, the seeds act as a support system that runs in the background as you go about your day.
Read more about ear seeding here in our featured article in Byrdie! Or here on our website!
Releasing Stuck Emotions
It all begins with an idea.
We experience physiological responses in our bodies when we experience emotions. Stressful and difficult emotions can sometimes get stuck in our physical bodies and must be released. There are different tools to use such as movement, breath work, acupuncture and body work to release these emotions through what is called somatic healing.
It's important to acknowledge our emotions so that they don't manifest physically as disharmony and disease.
Movement: In nature, animals face a great deal of stress while trying to survive. When a gazelle is chased by a lion and escapes, it gets stuck with pent-up fear, trauma and anxiety. It releases these emotions through what is called neurogenic tremoring. The approach involves shaking the body to release tension and trauma, helping to regulate the nervous system. Dr. Peter Levine developed somatic experiencing as a body-based therapy to process and release trauma. Start by shaking your hands, then your whole arms, and then your entire body, bouncing and moving and literally "shaking it off".
Breath Work: Our breath is an incredible tool to move energy and to help us let things go. It helps bring our attention down into our bodies, inhaling to deepen our focus on the present moment, and exhaling all that does not serve us. Just a few moments of deep belly breathing can regulate our nervous system, taking us from an agitated state to a relaxed and calmer space. Simply close your eyes, take a deep inhale into your lungs, expand your belly, hold for just a moment, and then let the air release out of your mouth. Make sure your exhales are 2x longer than your inhales to feel the effects of this calming practice. Do this 10 times and notice the difference in how you feel.
Acupuncture: The state of our mind and quality of our emotions may be the leading causes of disease. Negative thoughts and emotion create imbalance and disharmony within the body, which makes us more susceptible to dysfunction and illness. When your symptoms are addressed in acupuncture, your underlying emotions are also released. Acupuncture helps to move Qi, or energy, and release energy that is stagnant in the body. For some individuals with stuck emotions, acupuncture can cause an emotional release.
Be aware of what you are feeling - it is a healthy start to your best wellness.
Feel it and then let it go.
How Emotions Manifest
It all begins with an idea.
What happens when you feel an emotion? Does it make your stomach flutter? Or cheeks flush? Or maybe it makes your chest burn?
These are all physiological responses to a felt emotion. It's real for you, because you feel it. Sometimes these responses happen without us even realizing what emotion they are attached to. But if you pay attention to where that feeling is in your body, it can help you figure out what's really going on inside.
In Traditional Chinese Medicine, each organ in our body has a corresponding emotion associated with it. Below, we have highlighted each pair and how symptoms might manifest if you're experiencing an emotion that is stuck.
Grief & Regret - Lungs: Tightness in the chest, being unable to take a big breath, tiredness.
Worry & Stress - Spleen/Stomach: Upset stomach, poor digestion, loss of appetite, "knots" in stomach.
Overstimulation & Shock - Heart: Rapid heartbeat, fluttering, palpitations, insomnia, restlessness.
Fear & Anxiety - Kidney/Bladder: Persistent urination, incontinence, lower back pain, panic attacks.
Anger & Resentment - Liver: Red/hot face, headache, menstruation issues, dizziness, outbursts.
If you can acknowledge and face your emotion, you can release it. When we don't recognize emotions or we ignore what we are feeling, that emotion will hide itself and manifest in different symptoms until we pay attention. When something is wrong and we are not feeling at ease, that's what creates dis-ease. You can use different tools, which we will discuss next week, to release these emotions but it's also important to face and acknowledge that emotions exist.
To feel what you are feeling, is not wrong but a healthy start for your best wellness.