Healing the Overthinking Mind
From Overthinking to Mindful Living
In our daily lives, it is easy to find ourselves stuck in a loop of negative thoughts, where we constantly dwell on worries, fears, or problems. This mental loop can feel like a never-ending chatter in our minds, bringing stress and affecting our overall happiness. While it's necessary to think about our problems and try to solve them, overthinking without taking action can be harmful. It is important to break this cycle and foster a sense of balance between listening to our heads and our hearts for a healthier, happier life.
Sometimes we get so caught up in our worries that we spend hours thinking about the same things, going over them again and again without coming to any solution. This kind of overthinking can fill us with anxiety and stress. It feels like there is a non-stop, negative voice in our head, holding us back and stopping us from enjoying the present moment.
But what if we could quiet that restless voice and make space for more peaceful and heartwarming thoughts? The heart is often seen as a symbol of love and kindness. When we make choices with our heart, we are generally more compassionate, understanding, and gentle, both with others and ourselves. It is essential to develop a balance where we can listen to the soft whispers of our heart alongside the rational thoughts of our mind, creating a life filled with warmth and understanding.
To foster this kind of balance, incorporating simple self-care routines can be very beneficial. Meditation is one practice that helps in calming the mind. Through meditation, we learn to focus on the present, pushing aside anxious thoughts and giving our minds the rest they deserve. It's like giving ourselves a break from the non-stop radio show of worries playing in our heads.
Acupuncture is another tool that can help in reducing anxiety and calming our busy minds. The stimulation and reinvigoration of our Qi, or life force energy may move stagnation and release energy blockages and bring sensations of relaxation and peace. It’s a method that helps us to reset, tuning out the noise and tuning into a calm state of mind.
As we learn to take better care of ourselves, we start to see the beauty in leading a life guided more by our hearts. This doesn't mean ignoring logical thinking, but rather encouraging a harmonious relationship between heart and mind. It’s about welcoming kindness and understanding into our daily lives, and taking a more loving approach to the challenges we face.
Take-Home Points
Constantly getting stuck in a loop of overthinking can steal away the joy and simplicity of life. However, by nurturing a heart-led approach and introducing practices such as meditation and acupuncture into our routine, we can break free from the cycle of negative thinking. As we embark on this journey, we find a life that is more joyful and vibrant, where our hearts and minds dance together in harmony, bringing peace, balance, and a deeper connection with the beautiful, simple joys of life. Let's step forward with hope, embracing the potential for a happier, heart-led existence, one day at a time.
Learn More
Nolen-Hoeksema has published a review on the effects of overthinking and rumination on mental health. Tang and colleagues describe the neuroscience of mindfulness meditation in this review in Nature.
A Journey For All - Acupuncture Unveiled
Welcome to a New Wave of Well-being
In 2023, the phrase "taking care of your health" is no longer limited to simply keeping your doctor's appointments, dutifully taking prescriptions and doing exactly what the doctor says. This passive way of receiving healthcare takes the responsibility to be your best out of your hands, and into someone else's - the healthcare system's. Sometimes you may discover that the goals that are best for you, and the goals of the healthcare system may not align.
Taking care of your health is an active process. It means that YOU are in charge, and that you must be educated on what is going in your body. It is your responsibility to seek the answers to the questions that we all have - Why is this happening to me? What can I do about it? What are my options? What might work best for me and why? How can I change my lifestyle to improve my health? What complementary therapies might help me?
Embrace this responsibility that is entirely yours. This is Empowered Health. Achieving good health is hard work. Becoming your own advocate and learning the information that is more accessible than ever before, does take effort. Finding your "Board of Directors" - trusted health professionals who will serve as your advocates - takes time and resources. But finding the best ways to serve YOU is truly possible.
We encourage you to surround yourself with people who understand that the body is more than the sum of its parts, who realize that emotional health is interconnected with one's physical health. Taking care of your health must include your emotional health, it requires acknowledging all of the traumas of the past, so that you can let them go and move on. Author and physician, Gabor Maté MD has written extensively on the mind-body connection. To learn more, we recommend his latest book, The Myth of Normal.
A Complementary Path to Recovery
At Seyhart we believe deeply in the mind-body and whole-body benefits that Acupuncture offers. For example, what else can one do for sleep troubles, besides taking a sleeping pill? Acupuncture supports one's life force energy, or Qi, and moves stagnant energy shown to improve sleep. Acupuncture is not only a complementary therapy to help with aches and pains; but it's also a proactive measure to reinforce one's foundation of health, thereby preventing disease, hastening recovery and supporting anxiety and mental health. By balancing the body's energy and stimulating specific points, acupuncture works in tandem with the body's natural healing processes, optimizing whatever health regimen you're already following.
Help Grow Our Acupuncture Community
A word to our clients: as you've experienced the benefits firsthand, your insights carry immense weight. Share your stories, discuss the gentle needle technique, and the positive changes you've noticed. Forward this email to someone who may need support for their health. You can open the door for someone else's healing journey.
A Ripple Effect in Health Advocacy
The more we talk about the comprehensive benefits of acupuncture, the wider its acceptance grows. Not only will recognition grow in the public, but healthcare professionals will also encourage the inclusion of complementary approaches in patient care. We can create a community that is well-informed, open, and whole-body health-centric.
Rolfing and Visceral Work
In our journey to foster health and wellness, we are taking a closer look at two techniques that have been gathering steam in the holistic health space: Rolfing and visceral work. These bodywork therapies might just be the next step in your wellness journey.
Dr. Ida Rolf introduced the world to Rolfing in the early 20th century. Simply put, Rolfing is a type of bodywork that focuses on manipulating the fascia, which is the connective tissue that surrounds your muscles and organs, to help improve physical alignment and overall well-being. Visceral work soon came into play with a focus on improving organ function through manual therapy. The goal is to support irregularities in your organs so that they may work more efficiently.
What is the Technique?
When we talk about Rolfing, we are talking about a hands-on process where a trained therapist uses pressure and movement to work on the fascia to improve alignment and reduce pain. Imagine a thorough massage that targets deeper tissues in your body. Visceral work, on the other hand, involves more gentle manipulations focused on the organs, helping to address issues that stem from organ irregularities such as digestive problems.
How Might it Help?
Many individuals have found relief from chronic pain, stiffness, and even digestive issues through these therapies. If you find yourself dealing with persistent discomfort despite trying other treatments, these might be options worth exploring (Schleip et al., 2012).
The Experience
During a session, the practitioner works carefully, applying pressure with their hands to target areas. It's a collaborative process, where feedback and communication between you and the practitioner play a crucial role in ensuring effectiveness.
After a session, people often report feeling more relaxed and experiencing a reduction in pain. You might notice better posture and more fluid movements (Cottingham et al., 1988).
Looking at the long-term picture, with consistent sessions, you can expect to see a steady improvement in your physical alignment and a reduction in the discomfort you might have felt previously.
Pairing with Acupuncture
We often get asked how these therapies can pair with other holistic approaches such as acupuncture. It turns out that integrating acupuncture can be a great way to amplify the benefits. While Rolfing and visceral work address the physical aspects, acupuncture can work to balance the body’s energy, potentially leading to a more harmonized system (Yuan et al., 2013).
The Quiet Power of Self-Care Rituals
Throughout history, amidst the flux of time and change, one constant has remained: the universal understanding of self-care and its significance. Different civilizations, in their unique ways, have recognized and integrated moments of self-care into their daily lives, underscoring its intrinsic value for overall wellbeing.
Ancient Egyptians, for instance, held the ritual of bathing in high esteem. They would use a combination of essential oils and natural salts during their baths, not merely for hygiene but for the therapeutic and spiritual benefits it offered. The simple act of bathing was transformed into a moment of relaxation and rejuvenation.
In ancient Greece, the renowned Asclepeion healing temples were not just centers for medical treatment but places of holistic healing. Patients would engage in practices such as dream therapy and take meditative walks through sacred gardens, emphasizing the mind's role in physical wellbeing.
Similarly, traditional Japanese tea ceremonies were not just about enjoying a beverage but were rooted in mindfulness, focus, and reverence. Every movement in the ceremony, from the way the tea is whisked to the manner in which it's consumed, encourages participants to be present and cherish the moment.
India, with its rich Ayurvedic traditions, championed the idea of self-care through balanced diets, herbal treatments, and yoga. These practices were not just about physical health but about achieving a harmonious balance between the body, mind, and spirit.
Acupuncture, which finds its roots in ancient China, goes beyond the alleviation of physical discomfort. It is a holistic approach aimed at balancing the body's energy or 'Qi', emphasizing mental and emotional equilibrium and the interconnectedness of our entire being.
The beauty of self-care lies in its diversity and adaptability across cultures. Every civilization has its unique rituals, yet the underlying message remains consistent: the importance of nurturing one's self, both physically and mentally.
As we navigate our modern world, these historical precedents serve as gentle reminders. They call on us to weave moments of self-care into our lives, recognizing its enduring significance and the shared wisdom of our ancestors.
In conclusion, self-care is a universal tapestry, woven through time and across cultures. As we engage in these practices today, we don't merely care for ourselves; we honor the rich legacy and shared human experience that underscores the importance of holistic wellbeing.
The Body’s Memory: Touch of Trauma and Healing
Have you ever wondered why a certain touch or movement can instantly evoke a specific emotion or memory? The fascinating realm of our body's intricate network reveals a profound link between physical touch and the echoes of our past experiences. Our muscles, it seems, have their own unique memory bank.
In a recently published study, researchers discovered that our bodies may hold onto traumas and stressors in ways more complex than previously imagined. When we experience a traumatic event, our brain sends signals to our muscles, making them tense up as a defense mechanism. Over time, without proper release, these muscles can remain in a state of tension, essentially 'remembering' the trauma.
Bodywork, a holistic approach to wellness, recognizes this profound connection and seeks to address these stored memories. By using therapeutic touch and manipulation techniques, bodywork professionals aim to release this pent-up tension. Just as a computer needs occasional defragmenting, our muscles, too, benefit from focused attention to free them from the remnants of stress.
But how exactly does touch lead to healing? Another study published in International Journal of Neuroscience from Sociology of Health and Illness highlighted that tailored bodywork can stimulate the body’s parasympathetic nervous system2. This 'rest and digest' mode not only promotes relaxation but also initiates the body's natural healing processes.
Yet, the journey doesn't stop at just physical healing. Embracing bodywork can lead to a cascade of emotional and psychological releases as well. As these muscle memories are addressed, individuals often report a sense of emotional liberation, a lightness that transcends the physical. Such findings only emphasize the importance of integrating bodywork into regular wellness routines.
While the concept of muscle memory is often associated with learning motor tasks, it's evident that its scope stretches far beyond. Our muscles act as sponges, absorbing the emotional impacts of our life experiences, both traumatic and uplifting. And just as they can retain these memories, with the right care, they can also let them go3.
As we move forward, let's remember the incredible resilience and adaptability of our bodies. The next time you feel a mysterious ache or tension, consider the possibility that it might be an echo from the past, waiting to be heard, understood, and ultimately, released.
Bodywork - From Soul to Surface
As we navigate the complexities of our lives, many of us experience stress and anxiety. Relief can be found through various bodywork therapies. Let's take a dive into the transformative potential of various techniques.
Acupuncture
Imagine lying down, as the gentle hands of an acupuncturist insert thin needles into specific points on your body during an acupuncture session. This ancient practice, rooted in balancing the body's Qi or energy flow, can be incredibly transformative. The sensations, subtle at first, gradually blossom into a warm, tingling embrace, guiding energy along pathways called meridians. Recommended for a myriad of ailments from chronic pain to emotional disorders like anxiety, acupuncture's healing touch often leaves us enveloped in deep relaxation, with an invigorated sense of energy and a calm mind.
Tuina and Massage
Then there's the soothing world of Tuina, acupressure and massage therapy. As the hands of a skilled practitioner glide, press, and knead your skin and muscles, tension may seem to melt away. The feeling of firm yet gentle hands working through knots and tight spots can be both invigorating and relaxing. Beyond just alleviating muscle tension, deep tissue bodywork promotes a rush of blood, washing away toxins and setting the stage for healing. The post-experience serenity, with muscles supple and a heart light, offers a tranquil sanctuary from the hustle of daily life.
Craniosacral Therapy
Equally transformative is Cranial Sacral Therapy. In a serene setting, the therapist employs gentle touches to the head, spine, and pelvis, attending to the craniosacral system. The delicate touches, usually feather-light, resonate deeply within, addressing imbalances in the fluid and membranes surrounding the brain and spinal cord. Those who embark on this journey often recount a profound sense of relaxation, improved sleep patterns, and an overall feeling of being centered.
Pelvic Floor Therapy
Lastly, the often under-explored Pelvic Floor Therapy offers its own realm of sensations. A skilled occupational therapist performs this type of bodywork. During this bodywork, you may experience a subtle awareness of muscles you never knew existed, as you're gently guided through exercises to strengthen the pelvic floor, which supports the core of one's body and being. Particularly beneficial after childbirth or during certain medical conditions, this therapy reconnects individuals with a foundational aspect of their anatomy. As the sessions progress, many describe feeling a newfound strength, an alleviation of discomfort, and a harmonious balance in their pelvic region.
Take-Home Points
The human body possesses an innate ability to heal and find balance. Through bodywork, we tap into this potential, offering pathways to relief and rejuvenation. At Seyhart, we believe in the power of these bodywork, meticulously tailored to meet individual needs. We warmly invite you to explore bodywork healing with us. Let our dedicated team will support you on the journey of reduced stress and improved well-being.
Intro To Holistic Bodywork
In the heart of a bustling city, within a serene healing sanctuary, Emma, a 38 year old new mom and marketing director, reclines on a table with hair-thin needles placed on her body. For years, Emma has grappled with chronic neck and shoulder pain, the effect of long hours spent hunched over her laptop and phone. She had tried everything – from painkillers to physical therapy. Yet, it was the ancient art of acupuncture, a core component of holistic bodywork, that provided her with significant relief.
Holistic bodywork, which embraces techniques from acupuncture to massage, isn't a newfound concept. Dating back thousands of years, these methods are woven deeply into the fabric of many cultures. And their core philosophy is that body, mind, and spirit are intrinsically connected, influencing our overall well-being.
While the East has long honored these practices, the West, with its stronghold on allopathic medicine, took its time catching up. But change is happening as individuals are empowered with more information and are seeking preventive and holistic health support. Little by little, the Western medical community can no longer ignore patient demands, and there is more knowledge and acceptance around some holistic therapies. Take, for instance, the research published in the Archives of Internal Medicine. This wasn't just another study—it was a revelation. It found that acupuncture, that same technique which brought Emma relief, could indeed alleviate chronic pain, often out-shining conventional medical treatments.
But the importance of holistic bodywork isn't limited to simply masking pain. Think of the body like a musical orchestra. When one instrument (or part) is out of tune, the entire symphony feels off. Similarly, holistic therapies tune into these imbalances in our body, aiming to correct them. And when this balance is restored? Our bodies begin to shift into more efficient self-healing, leading to prolonged relief.
Jane, a schoolteacher and a mother of two, can vouch for this. She started acupuncture sessions a year ago, not just for her migraines but to combat her mounting stress levels. And while the physical relief was palpable, it was the emotional uplifting, the newfound tranquility that truly supported her recovery.
But here's the catch: holistic bodywork isn't a one-size-fits-all remedy. Every individual, every pain, every body is unique. While Emma found solace in just a couple of acupuncture sessions, others might need a more prolonged engagement to feel a difference.
So, if you're reading this and wondering if you need more holistic bodywork in your health routine, seek guidance from licensed experts and professionals. At Seyhart, our team of acupuncturists will individualize a healing journey for you.
And with the back-to-school season upon us, a time of stresses and transitions, introducing these bodywork practices may be a game-changer. Imagine yourself, after a challenging day, unwinding with a gentle massage, or moms stressed with juggling childcare and work, starting their mornings with a short acupressure routine. The potential benefits are boundless!
In the next of our series, we'll explore various techniques, understand how they work, and explore ways to seamlessly blend bodywork into our modern lives. Because, at the end of the day, the ancient and the contemporary can coexist, crafting a symphony of optimal health and well-being.
Multitasking and Your Health
We often wear our ability to multitask as a badge of honor, believing that juggling numerous tasks simultaneously boosts our productivity and effectiveness. But what exactly is multitasking? At its core, multitasking is the attempt to perform more than one task or activity at the same time.
A Historical Perspective
Historically, humans were not multitaskers. We were focused hunters, gatherers, and craftsmen. However, in today's digital age, where we are constantly bombarded by information and notifications, multitasking has become second nature, especially with the ubiquity of electronic devices and social media platforms.
Devices and Social Media
There's no denying the convenience that electronic devices bring to our lives. However, the interplay of smartphones, tablets, and social media has exacerbated the multitasking dilemma. These platforms, designed to capture and retain our attention, often pull us away from more meaningful tasks, leading to fragmented attention and decreased productivity.
Multitasking and Emotional Health
A growing body of research indicates that chronic multitasking can negatively impact our emotional health. According to several peer-reviewed studies, multitaskers often experience increased levels of stress, reduced creativity, diminished focus, and feelings of being overwhelmed. These studies show a strong correlation between multitasking and heightened anxiety levels.
Multitasking and Physical Health
A recent report by Becker et.al. provides evidence of the effects of multitasking on our physical health. Constant shifts in attention can elevate stress hormones, like cortisol, which can lead to sleep disturbances, weakened immune function, and even chronic conditions like hypertension.
How to Live Healthier
While multitasking might seem unavoidable, there are strategies we can adopt to improve our overall health and wellness. When we focus on one activity at a time, we are more mindful - aware of our present state. In this state of awareness of the present moment, our minds are calm, and our ability to focus is heightened. So try to prioritize your to-do lists and tasks, set specific times for checking emails or social media, and practice mindfulness by meditation. And of course, consider engaging in therapies, such as acupuncture and cupping at Seyhart, to combat stress and rebalance your body's energy.
Take-Home Points
It's essential to remember that while multitasking might seem like a modern necessity, it's not always in our best interest. By being aware of its impact and taking steps to focus on one activity at a time, we can ensure a healthier, more focused, and more present life.
Acupuncture for Summer Anxiety Relief
Summer is a season of warmth, long days, and outdoor activities. Yet, despite this seemingly serene time, many individuals find themselves grappling with heightened feelings of anxiety. Factors such as change in routine, increased exposure to heat, and even the societal pressure to "enjoy summer" can contribute to these feelings of tension. The symptoms of summer anxiety can manifest as restlessness, difficulty sleeping, irritability, and even physical symptoms like increased heart rate and sweating. Recognizing these signs is important, as understanding is the first step towards seeking a solution.
Acupuncture has gained significant recognition in modern wellness circles as a remedy for not only pain, but also to support overall physical and emotional health. Acupuncture offers a holistic approach to improving various ailments, including anxiety. By targeting specific points in the body, acupuncture helps restore balance to one's Qi (energy flow), leading to an alleviated state of anxiety and greater overall well-being. A review of the published literature has demonstrated that acupuncture has a significant therapeutic effect on patients with anxiety disorders, with results often being immediate. Acupuncture can play a pivotal role in managing and reducing anxiety levels, especially when integrated into a holistic summer wellness plan.
For those seeking relief from summer anxiety, a weekly acupuncture protocol can be a life-changer. After assessing an individual's symptoms and physical constitution, practitioners often recommend sessions once or twice a week, tailoring the frequency to an individual's needs and response. A common protocol may involve treating key acupuncture points such as Shenmen (HT7), located on the wrist and known for its calming effect; Sanyinjiao (SP6), on the lower leg, which aids in grounding and relieving worry; and Yintang, situated between the eyebrows, often referred to as the "third eye" and known for its relaxation and stress relief properties.
Part of the acupuncture experience for anxiety relief is to recognize possible expectations for recovery. While many individuals experience immediate calmness and relaxation post-session, others may find the effects gradual, building over time. Consistency is key. Acupuncture is not a one-size-fits-all solution but is a personalized therapy that evolves as one makes progresses in their treatment.
So for the rest of this summer season, we encourage you to take charge of your anxiety and your health. At Seyhart, we look forward to supporting you on the path to summer serenity.
Sip Your Way to Summer Wellness:The Holistic Healing Power of Herbal Iced Tea
As we soak up the warmth of the summer, our bodies also need a respite from the heat. Enter herbal iced teas, the ultimate thirst quencher with significant benefits for our wellbeing. Reports from the National Institutes of Health (NIH), highlight the potential health benefits of herbal teas, demonstrating how they can enhance our overall wellness and holistic healing (1).
Natural Healing
Herbal iced teas are known for their natural healing attributes, as revealed in a research study by the American Botanical Council. They consist of a variety of herbs, each offering distinct benefits, such as peppermint for soothing digestion, chamomile for relaxation, and hibiscus for managing blood pressure (2). The cooling effect of iced herbal tea makes it a delightful option to harness these healing benefits while offering a refresh from summer heat.
Antioxidant
A major health benefit of herbal iced tea lies in its role as an antioxidant. Herbal teas like green tea, hibiscus, and rooibos are rich in compounds known as polyphenols, which are potent antioxidants. The National Center for Complementary and Integrative Health (NCCIH) affirms that these antioxidants can help protect our cells from free radical damage (3).
Improved Hydration
Hydration is especially vital in the summer months, and herbal iced teas are a wonderful drink option for fulfilling this need. Drinking enough fluids helps maintain your body's functions and prevent dehydration-related ailments. Herbal teas have been recognized as a source of hydration, attributing this to their high-water content (4).
Weight Loss
Incorporating herbal iced teas into your routine may also support weight management. Certain herbs like green tea have been found to enhance metabolic activity and fat oxidation, contributing to weight loss efforts (5). Savoring these teas over the summer can contribute to a balanced lifestyle and holistic wellness.
Synergy with Acupuncture
Moreover, combining herbal tea consumption with other holistic healing practices, such as acupuncture, can heighten the potential health benefits. Acupuncture can work synergistically with herbal remedies to balance the body's energy or 'Qi'. By drinking herbal tea, we can nourish our bodies from within, while acupuncture promotes energy balance, thereby forming a comprehensive approach to health and wellness.
Improved Sleep, Anxiety Reduction
Finally, the soothing emotional benefits of herbal iced teas cannot be overlooked. A study by the Journal of Advanced Nursing found that herbal teas like chamomile have a calming effect that can contribute to better sleep and stress reduction (6). Amidst the busyness of life, sipping a chilled herbal tea on a warm summer evening can provide a welcome moment of tranquility.
Enjoy Your Tea!
We hope that you can appreciate the many benefits of herbal iced tea for summertime holistic healing. This summer, why not explore the refreshing, therapeutic benefits of herbal iced teas? A chilled glass of natural wellness could be the perfect addition to your holistic health regimen.
Gut Health Part 3: Extra Virgin Olive Oil
By Nancee Jaffe, MS RDN
Olive oil has been a staple of the Mediterranean diet for centuries. This region of the world has lower risks for many diseases including heart disease, cognitive diseases and high blood pressure. Some of this benefit is believed to be due to the high polyphenol, prebiotic and antioxidant properties of the olives.
What are Polyphenols?
Phenols are helpful compounds/molecules/parts found in plant-based food. “Poly” means many, so “polyphenol” means many of these compounds. Polyphenols act as antioxidants in the body to help protect cells and organs from damage.
What are Prebiotics?
Prebiotics are compounds found in food that are used by beneficial bacteria in the gut and confer a health benefit to the host. Prebiotics improve the gut barrier and help maintain proper immune function.
What are Antioxidants?
Antioxidants are substances that can slow down or prevent damage to body cells caused by free radicals - unstable molecules that the body produces as a reaction to its environment.
Beneficial Compounds in Olive Oil:
Squalene - a protective antioxidant that helps prevent skin cancer and signs of aging
Oleocanthal – improves cholesterol and blood pressure
Oleic acid - helps with blood flow and reduces inflammation in the heart
Hydroxytyrosol - a prebiotic that improves immune function by feeding healthy bacteria in the gut
Olive oil has long been touted for its health benefits, but something not fully understood is why getting a quality bottle of olive oil is so important to getting those health benefits. There have been several media outlets reporting on less than top quality olive oils coming into the USA. How can you ensure you are getting a good bottle?
Tips For Choosing the Best Olive Oil:
Choose extra-virgin and unfiltered whenever possible - filtering can remove up to 50% of the health benefits from the oil
Choose bottles that are dark - clear bottles allow in light which can harm the delicate bio-nutrients; so can heat, oxygen and changes in pH, so cook at low temperatures
Look for the words "early harvest" on the label as well as "processed within hours of harvesting" - early harvest equates to higher nutrient profile and if the olives are pressed within a few hours of harvesting the quality of the end product will be higher
Gut Health Part 2: Demystifying Gas and Stool
Written by Guest and Gastrointestinal Disease Dietitian, Nancee Jaffe MS RDN
Everyone does it but no one wants to talk about it — passing stool! Having a bowel movement is a way for the body to remove waste and the digestive tract to continue to function normally. The GI tract is home to over 70% of our immune system and over 90% of our serotonin production, the chemical that influences satisfaction, happiness and optimism. So why aren't we talking more about our gut and especially our stool when it is so important?
What is "normal" stool? A useful resource to help describe your stool is the Bristol Stool Scale. The visual and written elements of this standard description of stool quality truly simplify one's discussion of stool. The “normal” ranges are Type 3-5. We all wander into the Types 1-2 or 6-7 on occasion, but the goal is to be in range most of the time. If you are usually Type 1-2, that is a sign of chronic constipation, if you are usually Type 6-7, that is pointing to chronic diarrhea. Where do you fall in terms of stool?
Fiber Facts
Fiber that we get from our food comes in two forms - soluble and insoluble. Each type has a different effect on our bowel movements. Soluble fiber dissolves in water and acts as a food source for the healthy bacteria that live in your colon. This type of fiber forms a gel in water, making stool softer and easier to pass; it also slows fecal transit time, helps to lower cholesterol and control blood sugar. Examples of foods containing soluble fiber include asparagus, broccoli, carrots, apricots, watermelon and oats. Insoluble fiber does not dissolve in water and passes through the large intestine relatively unchanged. This type of fiber helps move waste quickly through the colon. Examples of insoluble fiber include kale, corn, black beans, raspberries and brown rice. If you have problems with loose stool or diarrhea, try consuming more soluble fiber; for problems with constipation, go for insoluble fiber.Finally, if you have hard pellet-like stool, instead of packing in the insoluble fiber, try psyllium husk. It will soften the stool. Once the stool is soft, then increase insoluble fiber to get the system moving.
Probiotics - Food vs Supplements
The normal human intestinal tract houses over 100 trillion live and active microorganisms. These intestinal bacteria are important for many body processes, including synthesizing vitamin K, defending against infection and bacterial overgrowth syndromes. Some studies even show they are important for maintaining healthy weight, creating a positive mood and staving off chronic disease. Poor dietary habits, emotional stress, lack of sleep, antibiotic overuse and environmental influences can all shift the amount, types and potency of our gut bacteria. Maintaining balance in the gut is necessary for optimal health.Today's marketplace is littered with products claiming to aid digestion with the help of probiotics. But what is a probiotic and what is the best way to use probiotics to maintain balance in the gut? Probiotics are live, active bacteria that help reintroduce or change the current bacteria in the intestine. Probiotics are believed to help the digestive tract in two ways - direct aid to digestion and elevating our immune system (found primarily in the gut).Probiotics are found naturally in many food sources including yogurt, kefir, kimchi, kombucha, sauerkraut, miso, tempeh and even sourdough bread. These foods, when eaten in moderation on a regular basis (daily to every 3 days) can be beneficial for reducing gut distress, bloating, gas, and regulate bowel habits as well as boosting the immune system. Probiotic rich foods have been utilized for thousands of years by numerous cultures and are a healthy, easy and tasty way to get your healthy bacteria.
If the probiotic rich foods are unappealing or unavailable, a supplement is a good alternative, but at this time do not house the same potency, variety or amount of bacteria as the natural food sources, so go for the foods whenever possible.
Enjoy Summer Fruits Without Digestive Distress
Summer evokes images of days at the beach, barbeques with family and friends and, my favorite part, lots of fresh fruit varieties.In California, the varieties of fruit available this time of year are incredible ---- all types of berries (raspberries, blackberries, blueberries), avocado, watermelon, and stone fruits such as peaches, plums, pluots, cherries, nectarines and apricots. It is easy to go overboard when shopping at the grocery store or farmer's market, and even easier to over-consume --- eating whole punnets of blackberries or bags of cherries.Unfortunately, this can lead to gas, bloating and loose stool. The reason for the digestive distress is due to certain sugars found in our favorite summertime fruits. FODMAPs are a set of sugars (fructans, GOS, lactose, fructose and polyols) that can be poorly digested and absorbed by the body, especially for some with irritable bowel syndrome (IBS). These sugars are found in the stone fruits, avocado, watermelon and blackberries - yikes!
Tips for enjoying summer fruits without the gut distress:
Stick to 3 servings of fruits per day; a serving of fruit is equivalent to 1/2-3/4 cup berries, 1 medium sized stone fruit or 1 cup cubed watermelon
Only eat one serving of fruit at a time; more than one serving per meal could lead to symptoms
If you have IBS, or feel the summer fruits lead to digestive issues, instead of going for the stone fruits, blackberries or watermelons, try other melons such as cantaloupe or honeydew and berries such as raspberries and blueberries, which are still in season with lower digestive distress sugars
Beans Beans the Musical Fruit!
We all heard this classic kid song during our childhood and may wonder, what is it about beans that cause so much gas?!?Beans contain sugars called galacto-oligosaccharides or GOS. This sugar molecule is made up of chains of a smaller sugar called galactose. This chain of sugars needs to be broken apart in order to be absorbed and utilized by the body. Normally, sugars are broken down by an enzyme, which acts like a tiny scissor, cutting the bonds that hold sugars together. Unfortunately, the human body does not make the enzyme needed to break down the galactan molecule.When the body is unable to break a sugar down, it will send it undigested all the way to the large intestine where it can be ushered out of the body as part of the stool. However, our large intestine is filled with trillions of healthy bacteria that do have the ability to break down, or ferment, the galactan molecules. This fermentation causes gas production.
Tips for eating beans without the toot!
Use canned - as opposed to the dry varieties, canned beans have a reduced amount of GOS. This is due to the fact that GOS is water-soluble, meaning this sugar loves water. The GOS leaves the bean and migrates into the water, making the water syrupy. Make sure to dump out all of the water and rinse the beans carefully before using.
Try soaking your dry beans - again, GOS loves water! My favorite technique is to place 1 cup of dry beans in a glass bowl with 2 cups water and leave on the countertop overnight; dump the water out in the morning and replace with fresh water and leave for another 6-8 hours; dump the water once more, add fresh water and cook.
Take an enzyme pill - many enzymes on the market contain alpha-galactosidase, the tiny scissor that cuts apart the galactan molecule into individual galactose sugars. This allows for absorption and utilization by the body, so no gas!
Your Gut: A Key Player in Overall Wellness Part 1
We are excited to embark on a transformative three-part journey that will take us to the very core of our health: our gut. If health is wealth, then the gut is the treasury. Long underappreciated, it's only now that we're beginning to comprehend the pivotal role the gut plays in holistic health, from physical wellbeing to mental health, from our immune response to our overall vitality.
Our bodies host trillions of bacteria that influence not only our digestion, but also our mood, energy, and cognitive function. In fact, the gut is often referred to as the 'second brain' due to its vast network of neurons and its capacity to produce neurotransmitters like serotonin. One exciting study published in the Journal of Neuroscience affirms this gut-brain link, illustrating how gut health could impact everything from our stress response to our emotional wellbeing.
Beyond the brain, our gut health also correlates directly with our physical health. In fact, the gut is one of the first lines of defense in our immune system. It holds approximately 70% of our body's immune cells. In their research, the team at Johns Hopkins Medicine reveals how gut health can affect various bodily functions, from metabolism to heart health. Moreover, our gut can affect the state of our skin, with growing research suggesting a link between gut health and skin conditions like acne and eczema.
To optimize our gut health, our diet, exercise, sleep and supplementation play crucial roles. We will dive deep into dietary interventions, the tell-tale signs in your stool, and the role of supplements in supporting a healthy gut. In fact, a recent study published this year in Metabolic Engineering highlights the beneficial effects of certain probiotics and prebiotics in the link between our gut microbiome, physical and mental health.
We hope to bring greater awareness to the dialogue that exists between your body, your mind, and your gut.
Inflammation, Chronic Disease, and Diet
Inflammation is one of the body's responses to harmful stimuli. There are many causes for inflammation. Some are benign, such as when you stub your toe or get a paper cut, and there is initial redness, swelling and pain. These reactions are meant to help protect you from further damage and to start the healing process by bringing nutrient-rich blood to the area. Other types of inflammation are seen in more chronic, or long term, disorders. This means that inflammation occurs for an extended period of time and no longer helps the body, but actually causes harm, such as in enlargement of the heart, excess weight on the body, open sores that bleed or painful swelling of the joints.
According to the CDC, 75% of healthcare money is spent on treating chronic diseases. It is estimated that almost 1 out of every 2 adults living in the USA has a chronic disease. Some of the most prevalent chronic disorders are obesity, diabetes, heart disease, stroke and arthritis, as well as digestive disorders such as ulcerative colitis and Crohn's disease. Stress, physical inactivity, genetic predisposition, and exposure to environmental irritants (pollution, secondhand smoke) can all increase chronic inflammation, as can a nutrient-poor, pro-inflammatory diet.
There is no single evidence-based diet plan called the Anti-Inflammatory Diet. The best diet recommendation for reducing inflammation in the body is a plant-forward Mediterranean Diet. Research that included more than 1 million healthy adults showed that those following the Mediterranean diet had reduced risk of heart disease, death from heart disease and cancer, and a reduced incidence of Alzheimer and Parkinson's diseases. The Mediterranean diet even beat out the low fat diet for reducing cardiovascular disease and obesity!
A plant-forward Mediterranean-style diet does not mean vegan or even vegetarian. This diet encourages a focus on fiber-rich plant sources (vegetables, fruits, beans, legumes, nuts, seeds, healthy oils, whole grains) with small amounts of lean animal proteins (chicken, turkey, eggs, omega-3-rich fish and seafood). The diet attempts to exclude proinflammatory foods and beverages such as red meat, processed meats, refined processed carbohydrates (e.g white flour), high fat foods (including high fat dairy products), added sugars and overconsumption of alcohol. Incorporating foods such as fatty fish (like black cod and salmon), nuts, seeds, legumes, beans, moderate amounts of poultry, and lots of good quality olive oil help to create a healthy, well-rounded and balanced anti-inflammatory diet.
An In-Depth Exploration of Bell's palsy and Holistic Approaches to Healing
Bell’s palsy, a condition that affects the facial nerves and muscles, can be an alarming and distressing experience for those affected. It is characterized by a sudden weakness or paralysis of the muscles on one side of the face, causing drooping and difficulty in expressing emotions (1). We hope to raise awareness of Bell's palsy, provide more information on the impact of this condition and help offer a holistic understanding of the condition, its causes, conventional treatments, and the integral role of acupuncture as both an acute and supportive long-term therapy.
Understanding Bell’s Palsy
Bell’s palsy is a neurological disorder resulting from inflammation and swelling of the facial nerve, or cranial nerve VII. The symptoms often include drooping of the mouth and eyelids, inability to close the eye, loss of taste, tearing, and hypersensitivity to sounds. These symptoms typically onset abruptly and peak within 48 hours. The condition affects approximately 40,000 Americans annually (2).
Causes and Risk Factors
The exact cause of Bell’s palsy remains uncertain; however, researchers theorize a link to viral infections such as the herpes simplex virus, which causes cold sores. Other potential contributors include diabetes, pregnancy, and respiratory infections (3). The condition affects both genders and all age groups, though people with compromised immune systems and pregnant women are more susceptible.
Social and Emotional Impact
Bell's palsy can be emotionally distressing due to its sudden and pronounced effect on facial appearance and function. The inability to express emotions through facial expressions, difficulty in speaking, and concerns regarding appearance may lead to frustration, anxiety, and social withdrawal. For many individuals, the face represents identity and plays a vital role in social interactions. When the facial muscles are weakened or paralyzed, there is a perceived loss of self, often leading to decreased self-esteem and depression (4). Support from family, friends, and healthcare professionals, including mental health support, is crucial during this period (5). The lingering fear of recurrence and the traumatic experience of losing control over facial expressions can remain a source of long-term distress (6).
Conventional Pharmaceutical Treatments
Early intervention is essential in the management of Bell’s palsy. Corticosteroids, such as prednisone, are commonly prescribed to reduce nerve inflammation. Antiviral medication is sometimes used concurrently, particularly if there is evidence of a viral infection. Analgesics and physical therapy may also be recommended for pain and to maintain muscle tone.
Non-Pharmaceutical Interventions
Beyond pharmaceutical interventions, an array of non-pharmaceutical options exists, with a focus on promoting natural healing processes. Physical therapy exercises for facial muscles can improve muscle tone and prevent permanent damage. Likewise, maintaining a balanced diet and engaging in stress-reducing activities are vital components of a holistic approach.
Acupuncture as a Fundamental Treatment Approach
Among the non-pharmaceutical options, acupuncture stands out for its historical efficacy and holistic grounding. Scientific studies have shown that acupuncture can significantly reduce the severity of Bell’s palsy symptoms and promote nerve regeneration (7). Acupuncture may also alleviate pain, enhance muscle function, and improve quality of life for those affected.
Role of Acupuncture in Long-term Maintenance
Acupuncture is effective both as an acute intervention and for long-term maintenance. In the acute phase of Bell’s palsy, acupuncture can reduce inflammation and promote the recovery of facial nerve function. For long-term maintenance, regular acupuncture sessions can strengthen the facial muscles, improve blood circulation, and enhance nerve function. It further helps in managing the residual symptoms and preventing recurrence.
Take-Home Points
A holistic approach to Bell’s palsy appreciates the interconnectedness of physical, emotional, and environmental factors. Conventional pharmaceutical treatments, coupled with non-pharmaceutical interventions such as acupuncture, can offer a comprehensive plan for managing and overcoming Bell’s palsy. Embracing these diverse healing modalities empowers individuals to not just address the symptoms but to foster an environment conducive to overall well-being.
The Journey of Self-Rediscovery: Shedding to Discover Your Truth
This week we will explore the concept of Self-Rediscovery. During life, our journey toward understanding ourselves, our authenticity, is a time-honored theme. It is a journey of wisdom, and learning the transformative power to shed old layers that no longer serve us, to allow the emergence of our authentic selves.
The journey towards self-discovery is an ancient and hallowed practice, embraced by philosophers, artists, and healers throughout history. The essence of this quest lies in shedding our old, unhelpful layers to reveal the authentic self lying beneath. The Greek aphorism "know thyself" underscores this perennial wisdom, advocating for self-awareness as the key to fulfilling one’s potential.
The process of shedding our past and evolving doesn't just contribute to our emotional and psychological wellbeing. Recent scientific studies suggest that the path to self-discovery has notable benefits for our physiological health, too. As we align more closely with our authentic selves, we foster an environment conducive to physical health, creating a virtuous cycle of wellness and self-discovery (MacPherson et al., 2017).
Many renowned figures have candidly shared their experiences of self-discovery. For instance, Oprah Winfrey, one of the most influential figures in media, transformed her life through her journey of self-discovery. She moved from a challenging childhood to becoming a symbol of resilience and hope, encouraging others to embark on their own paths of self-understanding and growth. Her openness about her own struggles and transformations exemplifies the immense potential of self-discovery in reshaping our lives.
In this transformative journey, there are multiple modalities that can assist us - sound healing, meditation, and acupuncture; all can facilitate our metamorphosis. Acupuncture, a cornerstone of traditional Chinese medicine, works on the principle of Qi (life force) balance. By stimulating the body's inherent healing capabilities and removing physical blockages, acupuncture fosters an environment conducive to profound self-discovery.
Moreover, research has shown us that acupuncture not only alleviates physical discomfort but also reduces stress and anxiety, which can often cloud our journey towards self-discovery. Acupuncture's direct influence on physiological health—such as reducing inflammation and promoting our immunity—is compelling and beneficial to our overall wellness in addition to our foray into self-discovery (Zhang et al., 2022).
At Seyhart we are committed to your transformative journey. From empowering your healing, to providing connection and support, we encourage all to embrace your authentic self. Join us, whether you're new to these practices or a long-time adherent. Together, we will navigate this fulfilling journey of self-discovery, facilitated by the wisdom of traditional Chinese medicine and the fellowship of the Seyhart community.
Facial Acupuncture:A Journey to Holistic Beauty and Wellness
Traditional Chinese Medicine (TCM) has graced the world with its profoundly effective and intuitive healing methods for over two millennia. One of its notable practices is acupuncture, a treatment that has become increasingly popular worldwide. While acupuncture is commonly used to address bodily pains, it also provides cosmetic benefits when applied to the face. Facial acupuncture, often termed cosmetic acupuncture, offers a natural, holistic approach to improving skin health and overall wellbeing.
Origins of Facial Acupuncture
Facial acupuncture has a rich history that spans back thousands of years. Ancient Chinese healers viewed the face as a mirror reflecting the health of the body's internal organs. Therefore, the philosophy of facial acupuncture was to enhance the circulation of vital energy, or 'Qi', and blood flow in the face to improve overall health. By applying this age-old wisdom, they managed to harmonize internal health with external beauty, the effects of which have stood the test of time.
What to Expect During and After a Treatment
A facial acupuncture session is typically relaxing and rejuvenating. Firstly, the acupuncturist assesses the individual's health history, skin concerns, and wellness goals. Based on this, a personalized treatment plan is formulated. The process involves inserting ultra-thin needles into specific acupoints on the face, promoting blood flow and encouraging the production of collagen. At Seyhart, we offer acupuncture combined with Facial Acupuncture and the experience can last about an hour, and is often described as a peaceful experience.
Post-treatment, you may observe a slight redness in the areas of insertion, which usually subsides within a few hours. Some immediate results include a brighter complexion and a feeling of firmness in the skin. However, multiple sessions are recommended to achieve optimal results.
Mechanism of Action
Facial acupuncture stimulates the body's natural healing processes. The insertion of needles creates micro-traumas that prompt the skin to repair itself, thus improving the texture, tone, and elasticity of the skin. By stimulating the acupoints associated with different organs, the treatment also boosts internal functions, thus harmonizing the body's health with the face's appearance.
Tips and Tricks to Achieve the Best Beauty Results
To enhance the effects of facial acupuncture, some practices can be incorporated into your Seyhart experience:
Hydration: Drinking ample water helps keep the skin hydrated and supports detoxification.
Nutrition: A balanced diet rich in antioxidants, vitamins, and minerals nourishes the skin from within.
Skin Care: Regular cleansing and moisturizing are essential to maintain the effects of facial acupuncture.
Sleep: Adequate rest facilitates the healing process and rejuvenates the skin.
Incorporating Facial Acupuncture into a Holistic Wellness Routine
Facial acupuncture is not just a beauty treatment; it's a testament to the interconnectedness of our body, mind, and spirit. As such, it fits seamlessly into a holistic wellness routine.
Stress, for instance, is a major contributor to aging and skin issues. Therefore, integrating stress management techniques, such as mindfulness and meditation, alongside facial acupuncture sessions can dramatically enhance results. Similarly, regular exercise, which improves circulation and aids detoxification, can also complement the effects of facial acupuncture.
Take-Home Points
Facial acupuncture is an extraordinary gift from the annals of Traditional Chinese Medicine. It reflects a deep understanding of the intricate connections between our body, mind, and spirit. By choosing to incorporate this natural, non-invasive treatment into our wellness routines, we not only enhance our physical beauty but also take a step towards better overall health.
In a world that is increasingly recognizing the value of holistic wellness, facial acupuncture offers an uplifting and inspiring avenue to harmoniously blend beauty and health.
For a whole-body experience, Seyhart offers Facial Acupuncture as an add-on to your acupuncture experience. We're always here to answer your questions, just respond to this email.
Book your appointment today!
How can holistic healing and facial esthetics complement each other?
Today we will share thoughts on a topic that may seem at odds with natural healing and wellness: facial esthetics, specifically, facial rejuvenation therapies. For many of us, we have seen success at nurturing our well-being through holistic means. Today, let's explore how facial rejuvenation therapies can align with our beauty and wellness philosophy and potentially offer additional benefits.
For many of us, embracing a non-pharmaceutical approach to our health and wellness, as much as possible is essential for empowering us to change the factors that can make us both physically and spiritually healthy. By improving the food we eat, by incorporating exercise, mindful meditation and focusing on good quality sleep, we strive to become well by changing our lifestyles and living better. This philosophy recognizes the body's inherent wisdom and capacity for balance, which is indeed a powerful and effective way to maintain well-being.
However, it's important to know that some facial rejuvenation therapies, have been designed with the same principles of balance and harmony in mind.
Facial rejuvenation therapies primarily aim to restore and enhance the skin's natural vitality, rather than artificially altering your features. They work by augmenting your body's own regenerative processes. As we age, our bodies gradually produce less collagen and elastin, proteins that contribute to the firmness and elasticity of our skin. Treatments like micro-needling, for instance, stimulate your body's natural healing mechanisms, encouraging the production of these essential proteins and promoting a more youthful appearance.
Another important aspect of facial esthetic therapies is their focus on individual needs and results. Just as you might adopt a specific dietary regimen or exercise routine that works best for you, facial rejuvenation treatments can be customized to fit your skin type, lifestyle, and personal aesthetic preferences. This tailored approach ensures that you maintain control over your body and your appearance, staying true to your natural beauty philosophy.
Furthermore, these complementary approaches can be thought of as supplements, akin to the herbs and vitamins you might take to support your overall health. They're not meant to replace your current beauty routine, but rather to enhance it, offering additional support where needed. As many of us may color our hair to maintain its youthful vibrancy, adopting facial rejuvenation therapies can be seen as a similar practice - a way to preserve and enhance the natural beauty that's uniquely yours.
It's also worth noting that many practitioners of esthetics come from a background of holistic health themselves. They understand the importance of treating the whole person, not just their symptoms or superficial concerns. By partnering with a practitioner who aligns with your philosophy, you can ensure that your treatment is administered with the same care, respect, and mindfulness that you apply to your own health routines.
We invite you to broaden your understanding of what constitutes 'natural'. Nature itself is a process of constant growth, renewal, and adaptation. By embracing approaches like facial rejuvenation, you might find that you're not straying from your natural path, but rather, expanding it to include new methods of growth and renewal.
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!