How to Beat Osteoporosis

What is Osteoporosis?

Osteoporosis is a condition characterized by weakened bones that are more prone to fractures. This disease typically results from an imbalance between bone resorption and bone formation, leading to a decrease in bone density. It is particularly prevalent among postmenopausal women, though it can affect anyone. According to the National Osteoporosis Foundation, osteoporosis affects approximately 10 million Americans, with millions more at risk due to low bone density. Common symptoms of osteoporosis include back pain, a decrease in height over time, and an increased risk of fractures, especially in the hip, spine, and wrist. If untreated, osteoporosis can lead to severe complications, such as chronic pain, disability, and even loss of independence due to fractures.

By understanding the risk factors and early signs, women can take proactive steps to prevent this debilitating condition and maintain strong, healthy bones throughout their lives.

10 Ways to Prevent Osteoporosis

Osteoporosis might seem like a concern for the distant future, but starting preventative measures now can significantly reduce your risk. No matter your age, you can still be proactive to maintain strong and healthy bones.

1. Engage in Weight-Bearing Exercise

Physical activity is vital for bone health. Weight-bearing exercises, like walking, jogging, dancing, and hiking, help stimulate bone formation and maintain bone density. A study published in the Journal of Family & Community Medicine highlights the positive impact of weight-bearing exercises on bone density in premenopausal women.

Try incorporating a brisk 30-minute walk into your daily routine or joining a local dance class for a fun way to stay active.

2. Consume Calcium-Rich Foods

Calcium is essential for bone health. Aim to include dairy products, leafy green vegetables, almonds, and fortified foods in your diet. A meta-analysis in eLife found that calcium supplementation significantly improved bone mass and prevented osteoporosis.

Enjoy a smoothie with spinach, almond milk, and Greek yogurt for a calcium-rich breakfast. Consider calcium supplementation.

3. Ensure Adequate Vitamin D Intake

Vitamin D helps your body absorb calcium. Sunlight exposure and foods like fatty fish, egg yolks, and fortified cereals can boost your vitamin D levels.

Spend 15 minutes in the sun daily and enjoy a salmon salad for lunch. Consider checking your blood serum Vitamin D with your primary care physician and taking a supplement if recommended.

4. Incorporate Strength Training

Strength training exercises, like lifting weights or using resistance bands, can enhance bone strength by stimulating bone growth.

Add a 20-minute strength training session to your routine twice a week using dumbbells or resistance bands.

5. Limit Alcohol Consumption

Excessive alcohol can interfere with the balance of calcium and affect bone health. Heavy drinking earlier in life may predispose to more significant bone loss later in life. Alcohol may also reduce estrogen which helps contribute to bone loss.

Limit alcohol consumption to a single drink, or opt for a non-alcoholic mocktail in social drinking situations.

6. Quit Smoking

The American Academy of Orthopedic Surgery recommends quitting smoking for bone health. Smoking has been shown to decrease bone density and increase fracture risk. Nicotine slows the production of cells which produce bone. Smoking decreases calcium absorption from our diet. Calcium is necessary for bones to mineralize. Thus smokers are highly susceptible to osteoporosis. 

7. Eat a Balanced Diet

A diet rich in fruits, vegetables, lean proteins, and whole grains provides essential nutrients for bone health.

Create colorful, balanced meals with a variety of vegetables, lean meats, and whole grains.

8. Maintain a Healthy Weight

Being underweight can increase the risk of bone loss and fractures, while being overweight can put extra stress on your bones. Aim for a healthy, balanced weight.

Monitor your weight and make adjustments to your diet and exercise routine as needed.

9. Limit Caffeine Intake

Excessive caffeine can interfere with calcium absorption. Moderation is key to ensuring your bones stay strong.

Replace your afternoon coffee with a herbal tea or decaffeinated option.

10. Get Regular Bone Density Screenings

Early detection of bone loss can lead to early intervention. Bone density scans are recommended for all women 65 years and older, and for younger women at higher than normal risk for fracture. A history of fractures over the age of 50, a decrease in height due or increasingly stooped posture, use of medications that can thin bones, or a family history of osteoporosis might indicate a higher risk for fracture. 

Schedule regular check-ups and talk to your primary care physician about your bone health and risk factors.

Take Home Points

By adopting some of these tips into your lifestyle, you can proactively maintain your bone health and reduce your risk of osteoporosis. Staying active, eating a balanced diet, and making healthy choices are all part of the journey to strong bones and a vibrant life.

Acupuncture for Menopause

Menopause is a hormonal transition period that is a normal part of our journey through womanhood. The menopausal transition most often begins when women are between 45 and 50 years of age. This period of time may last about 7 years. These changes can lead to a multitude of physical and mental challenges. A great review was published in 2016 in the Journal of Women's Health. We will explore ten of the most common challenges faced during peri-menopause and ways that holistic remedies may provide relief.

Hot Flashes and Night Sweats

Hot flashes and night sweats are among the most prevalent symptoms of peri-menopause, affecting up to 75% of women. These sudden feelings of intense heat can disrupt daily activities and sleep. A number of studies have been performed comparing acupuncture to traditional hormone replacement therapy. Two recent meta-analyses one published in 2021 and one in 2022 demonstrated that Acupuncture can be as effective as hormone replacement therapy at improving hot flashes.  Acupuncture is believed to regulate the hypothalamus, the part of the brain responsible for temperature control, thereby reducing the severity of hot flashes. Combining acupuncture with lifestyle modifications such as maintaining a cool sleeping environment and wearing breathable fabrics can further enhance relief.

Mood Swings and Irritability

Hormonal fluctuations during peri-menopause can lead to mood swings and irritability, impacting our ability to function and interact with others. Acupuncture, helps stabilize mood by regulating neurotransmitters such as serotonin and dopamine. A randomized controlled trial published in Climacteric (International Menopause Society) demonstrated that acupuncture with and without herbal remedies resulted in improved self-reported scores for depression and anxiety, compared to no acupuncture. Incorporating herbal remedies like black cohosh and evening primrose oil together with acupuncture can help balance hormone levels naturally.

Sleep Disturbances

Sleep disturbances, including insomnia and frequent awakenings, are common during peri-menopause and can lead to daytime fatigue and overall decrease in quality of life. Acupuncture has been shown to improve sleep quality in a study published in Sleep Medicine Reviews. This study highlighted that acupuncture alters neuro-transmitters, inflammatory cytokines, gut microbiota and other cellular events.

Weight Gain

Weight gain during peri-menopause is often due to a slower metabolism and hormonal changes. Acupuncture can aid in weight management by boosting metabolism and reducing stress-induced eating behaviors. A review in Frontiers in Endocrinology showedthat acupuncture could influence the endocrine system along the neuro-endocrine-immune axis, helping to regulate appetite and improve metabolic function. Nutritional counseling, focusing on a balanced diet rich in whole foods, and regular physical activity are essential complements to acupuncture, promoting sustainable weight management and overall health.

Fatigue

Persistent fatigue is a common complaint among peri-menopausal women, often exacerbated by sleep disturbances and hormonal changes. Acupuncture can enhance energy levels by improving blood circulation and reducing stress. 

Decreased Libido

A decrease in sexual desire is a frequently reported issue during peri-menopause, often related to hormonal changes and stress. Acupuncture can help enhance libido by balancing hormones and improving overall energy flow. A study in Sexual Medicinereported that women receiving acupuncture twice-weekly for 5 weeks experienced significant improvements in sexual function and desire.

Joint Pain

Joint pain and stiffness can become more pronounced during peri-menopause due to decreased estrogen levels, which play a protective role in joint health. Inflammation may increase and the risk for osteoarthiritis and osteoporosis may result in increased pain. Acupuncture can alleviate joint pain by reducing inflammation and even by simulating an increase in blood serum estrogen, particularly with stimulation of point SP6, located on the inside aspect of the lower leg above the ankle (2018, Scientific Reports). Anti-inflammatory herbs like turmeric and ginger can complement acupuncture by further reducing inflammation and promoting joint health.

Vaginal Dryness

Vaginal dryness is a common and uncomfortable symptom of peri-menopause, resulting from decreased estrogen levels. Acupuncture may help by improving circulation and stimulating an increase in estrogen (above reference), thereby alleviating dryness and discomfort. Topical applications of natural lubricants, such as those containing hyaluronic acid, and ensuring adequate hydration can further enhance the relief provided by acupuncture.

The Effect of Stress on Pregnancy

Although women get pregnant and have babies all the time, the individual experience of creating new life can be stressful, uncertain, physically painful and emotionally exhausting. From becoming pregnant and carrying the unborn child, to the physical demands of newborn life, acupuncture can play a key role in balancing the mind and the physical body to help make creating new life a joyous and miraculous experience.

Understanding Stress During Pregnancy

Experiencing stress during pregnancy is completely normal due to the many changes happening in your life, body, and emotions. While these changes may be exciting, overwhelming stress and anxiety over a prolonged period can lead to maternal health problems such as high blood pressure and heart disease. A meta-analysis published last year, in the Journal of Clinical Medicine found a significant association of chronic maternal stress to low-birthweight at term. In addition, a review in Clinical Perinatology found a link between maternal stress and preterm delivery. 

Managing stress and anxiety before becoming pregnant and during one's pregnancy may be important in optimizing the health of the baby. Incorporating acupuncture into your anxiety and stress management plan can be a beneficial way to manage stress, promoting a healthier pregnancy.

Common Causes of Stress in Pregnancy

There are so many causes of stress during pregnancy. Stress can stem from various sources, including physical discomforts like morning sickness, constipation, fatigue, or backache; hormonal changes causing mood swings; worries about labor, birth, and taking care of your baby; balancing job responsibilities and preparing for maternity leave; and relationship issues or feeling unsupported. Organizing support systems and leaning in to those around you for emotional and physical support will help you on your journey.

A randomized clinical trial in Obstetrics Gynecology demonstrated that acupuncture may be helpful in regulating mood changes and depression during pregnancy. We recommend that you seek advice from your physician or health professional regarding the role of acupuncture as a complementary approach to emotional health. 

Types of Stress and Their Impact on Pregnancy

Different types of stress can affect pregnancy differently. Negative life events such as divorce, illness, or losing a job, catastrophic events like natural disasters, and chronic stress from ongoing issues like financial problems, abusive relationships, or unsafe living conditions can all impact pregnancy. Depression or anxiety, which are mental health conditions that interfere with daily life, can also contribute to stress. Acupuncture can help manage chronic stress and improve mental health by promoting relaxation and emotional well-being, supporting resilience needed to handle everyday life.

How Stress Affects Pregnancy

While the exact mechanisms are not fully understood, stress-related hormones may play a role in pregnancy complications. Serious or long-lasting stress can weaken the immune system, increasing the risk of infections that may lead to preterm birth. Stress can also exacerbate pregnancy discomforts, disrupt eating habits, and lead to high blood pressure. Incorporating acupuncture and other stress management techniques, such as breathing exercises, meditation and yoga can help regulate stress hormones, strengthen the immune system, and reduce pregnancy-related discomforts, contributing to a healthier pregnancy.

Managing Stress During Pregnancy

To reduce stress during pregnancy, consider the following tips. Understand that pregnancy discomforts are temporary. Acupuncture can help manage these discomforts effectively. Maintain a healthy lifestyle with balanced nutrition, adequate sleep, and exercise that is approved by your healthcare professional. Prioritize and delegate tasks to reduce your workload. Engage in relaxation activities like prenatal yoga or meditation. Take childbirth education classes to alleviate concerns about labor and parenting. Building a strong support network and seeking professional help for depression or anxiety are also crucial.

Acupuncture, along with these other supportive measures, can significantly enhance your ability to manage stress, ensuring a healthier and more enjoyable pregnancy journey.

Demystifying Polycystic Ovary Syndrome

Polycystic ovary syndrome (PCOS) is a common hormonal disorder among women of reproductive age. Between 8-13% of young women are affected. If you have PCOS, you may have irregular menstrual periods, or periods that last many days, excessive facial and body hair, acne, and a higher proportion of body fat. PCOS is also associated with an increased risk of developing certain health problems such as diabetes and heart disease. Up to 70% of women who have PCOS may not yet know that they have this diagnosis.

What Happens in PCOS

PCOS is related to an imbalance in a woman's sex hormones including too much of a hormone called androgen that is overproduced by the ovaries and the adrenals glands. As a result, the ovaries develop numerous small collections of fluid (follicles) and fail to regularly release eggs at ovulation.

How Can PCOS Affect My Health

If PCOS is not treated, there is an increase risk of developing cardiovascular disease. The syndrome is also associated with insulin resistance, meaning that cells cannot take up glucose in the blood, leading to potential complications related to diabetes. Women are also at risk for high blood pressure, infertility, gestational diabetes, and other complications related to pregnancy and uterine health. 

The exact cause of PCOS is unknown, but it's thought to involve a combination of genetic and environmental factors.

Diagnosing PCOS:

Hyperandrogenism: Increased levels of male hormones by blood test;

Ovulatory Dysfunction: Irregular or absent menstrual periods, which can lead to infertility;

Polycystic Ovaries: Enlarged ovaries containing numerous small follicles visible on ultrasound.

Two of these three criteria are required for a diagnosis of PCOS. 

Treating PCOS

Maintaining a healthy and active lifestyle is key to optimizing health in the setting of PCOS. Weight loss strategies will help optimize insulin levels. Medications such as birth control pills will help to regulate periods and manage hormone levels. Insulin-regulating medications may be recommended to treat diabetes. Androgen blocking medications will also improve hormone imbalances caused by PCOS. An experienced endocrinologist on your medical team can help to manage hormonal issues.

The Evidence for Acupuncture in PCOS   

A recent meta-analysis found that acupuncture was effective at treating the major symptoms of PCOS. However, there are few reports of clinical studies in humans. Animal studies of PCOS-induced rats have been explored, and there is evidence that acupuncture may be beneficial. 

Hormonal Regulation:

A report in Experimental Physiology demonstrated that both regular and electro-acupuncture normalized estrogen levels and reduced androgen in a rat PCOS model. 

Insulin Sensitivity:

Acupuncture was found to be as effective as metformin (an insulin modulating medication) in lean women with PCOS, as reported in Frontiers of Medicine. Thus acupuncture may improve insulin sensitivity, which is often decreased in PCOS patients, potentially reducing the risk of diabetes. An animal study of PCOS in rats published in Acupuncture Medicine, demonstrated that electro-acupuncture improved glucose and lipid metabolism. 

Fertility:

Acupuncture has been studied as a treatment to improve fertility outcomes in PCOS by promoting ovulation and improving the menstrual cycle. A study in Frontiers in Endocrinology found that acupuncture may help to increasing ovulation in women with PCOS.

Integrating Acupuncture into Your PCOS Management Plan

Together with your medical team, adding complementary medicine such as acupuncture may enhance your health results in a natural, safe and relaxing approach. Consider weekly sessions initially and discuss your progress with your acupuncturist. Always remember to include lifestyle changes such as improved nutrition, regular physical activity and mindfulness practices such as meditation and yoga. 

Menstrual Health

Menstrual Health

Many women encounter menstrual disorders, from the throbbing pains of dysmenorrhea (painful periods) to the unpredictability of irregular cycles and the emotional rollercoaster of pre-menstrual syndrome (PMS). Let's explore the physiology behind these conditions so that we can more effectively manage their symptoms.

Menstrual pain, is largely caused by the release of prostaglandins, hormones that make the uterus contract. Irregular cycles can stem from various factors, including hormonal imbalances and lifestyle influences, while PMS is linked to changes in hormone levels before the onset of menstruation, affecting both physical health and mood.

Emotional Health Influences Menstrual Health

The connection between emotional health and menstrual disorders is huge. Stress can exacerbate symptoms like menstrual cramps and mood swings. Conversely, experiencing severe menstrual symptoms can increase stress and anxiety, creating a challenging cycle. Many young women find that addressing their emotional health can lead to a reduction in the severity of their menstrual symptoms. Techniques such as mindfulness, yoga, and regular exercise not only support overall emotional well-being but can also alleviate some of the physical discomfort associated with menstrual disorders.

Treatment Options

When it comes to treatment, there's a spectrum of options available to our individual preferences and needs. For those dealing with dysmenorrhea, over-the-counter anti-inflammatory drugs like ibuprofen can be effective. Hormonal treatments, such as birth control pills, are frequently prescribed to help regulate menstrual cycles and reduce the severity of PMS symptoms. Additionally, dietary adjustments, increasing exercise, and ensuring adequate sleep play pivotal roles in managing these conditions.

Supportive treatments also offer immense benefits. Many young women find relief through the use of heating pads, warm baths, or herbal teas designed to soothe the body. Acupuncture and other holistic approaches can serve as complementary therapies. 

Evidence for Acupuncture

Australian scientists published in PLoS that acupuncture treatment reduced menstrual pain intensity and duration after three months of treatment and this was sustained for up to one year after trial entry. The study also found that all subjects experienced a significant improvement in their well being. 

A Cochrane review of five acupuncture trials also found that acupuncture and acupressure can improve both physical and psychological symptoms of PMS.

Support for Period Pain and PMS:

We always recommend that you discuss your bothersome symptoms with your primary care physician. Sometimes painful periods and PMS may be symptoms of disorders such as fibroids, endometriosis or pelvic inflammatory disease which require medical attention. To improve one's health to support healthier menses:

• Meditation

• Yoga

• Regular exercise

• Healthy eating

• Improving sleep quality

• Heating pads

• Warm baths

• Herbal teas

• Ibuprofen

• Birth control pills

• Acupuncture

From exercise, a high quality sleep routine, healthy eating, and mindfulness practices such as meditation and yoga, to engaging in supportive treatments such as acupuncture, relief from menstrual pain and improvement in overall health and wellbeing can be achieved.

How Mindset Can Change Health

The foundation of healing, recovery and enjoying our best health is the mind-body connection. Our thoughts and emotions are inseparable from what our bodies do, and how we respond physiologically. Research in neuroscience and psychology continues to illuminate the profound impact of mindset on health outcomes. From chronic pain management to recovery from injury, the power of our thoughts and emotional resilience is increasingly recognized as a crucial component of healing. Today we delve into the realm of neuroplasticity and the ways in which cultivating a positive mindset can promote brain health and alleviate physical suffering.

Understanding Neuroplasticity:

At the heart of the mind-body connection lies the concept of neuroplasticity—the brain's remarkable ability to reorganize itself in response to new experiences and stimuli. Contrary to the long-held belief that the brain's structure is fixed in adulthood, research has shown that it remains malleable throughout life. By actively engaging in positive thoughts, mindfulness practices, and therapeutic interventions, neural connections will grow and become new paths where they may not have existed before.

What does this mean? It means our brains can change, and we can change. With a commitment to practicing working on these neural pathways, it can become gradually easier for us to literally "train our brain". We can decide to adopt this growth-oriented mindset, where we see challenges as opportunities for growth and transformation to serve our health and wellness.

The Role of Mindset in Pain Management:

Chronic pain afflicts millions worldwide, posing significant challenges to both physical and mental well-being. While pharmacological interventions play a role in pain management, emerging evidence suggests that mindset can profoundly influence the perception and experience of pain. Studies have demonstrated that individuals who adopt a positive outlook and engage in cognitive-behavioral techniques experience reduced pain intensity and improved quality of life. By reframing negative thoughts and fostering resilience, individuals can effectively modulate pain signals within the brain, leading to enhanced pain tolerance and decreased reliance on medication.

Promoting Brain Health Through Positive Emotions:

Beyond pain management, cultivating positive emotions such as gratitude, compassion, and optimism has been linked to numerous cognitive and physiological benefits. Research indicates that individuals with a positive outlook exhibit lower levels of stress hormones, enhanced immune function, and improved cardiovascular health. Moreover, positive emotions stimulate the release of neurotransmitters such as dopamine and serotonin, which are essential for mood regulation and overall well-being. A review in Psychology & Health demonstrates the importance of positive psychology interventions in improving chronic pain. By nurturing a positive mindset through practices like mindfulness meditation and gratitude journaling, individuals can protect their brain health and mitigate the risk of cognitive decline.

The Impact of Mindset on Healing:

When it comes to physical healing, our mindset plays a pivotal role in the recovery process. Studies have shown that patients who maintain a hopeful attitude and perceive their recovery as achievable exhibit faster rehabilitation rates and improved functional outcomes. By visualizing success, setting realistic goals, and maintaining a sense of agency over their healing journey, individuals can activate neural circuits associated with motivation and resilience. Moreover, social support and encouragement from healthcare providers play a crucial role in shaping patients' mindset and fostering a conducive environment for healing.

Harnessing Mindfulness for Stress Reduction:

Mindfulness-based interventions are a powerful antidote to stress by cultivating present-moment awareness and non-judgmental acceptance. Through practices such as mindfulness meditation and deep breathing exercises, individuals can activate the body's relaxation response, thereby reducing the physiological manifestations of stress, as reported by Garland and Howard. By incorporating mindfulness into daily routines, individuals can build resilience to stressors and enhance their overall sense of well-being.

Empowering Positive Change Through Behavioral Interventions:

While mindset alone can exert a profound influence on health outcomes, sustained behavioral change often requires targeted interventions and support systems. Behavioral interventions, such as cognitive-behavioral therapy and positive psychology interventions, offer evidence-based strategies for cultivating a resilient mindset and promoting health behavior change. We can adopt practical skills for managing stress, for reframing negative thought patterns, and fostering self-compassion to empower ourselves to take proactive steps toward improved health and well-being.

Take Home Points:

The importance of nurturing a positive mindset is key to improving our health. From alleviating pain and promoting brain health to facilitating healing and reducing stress, the power of mindset to influence health outcomes is profound. It is possible for us to cultivate resilience, foster positive emotions, and be transformed both mentally and physically as we practice holistic wellness. Together, we can harness the potential of our minds to heal the body for a healthy future for all.

Alleviating Low Back Pain with Acupuncture

Today we explore low back pain. Suffering from low back pain is the number one reason people seek medical attention. Guidelines from the American Pain Society and the American College of Physicians recommend that medical doctors consider acupuncture for chronic low back pain when conventional medications are not successful. We will delve into the mechanisms and evidence supporting how acupuncture treatments can help.  

Low Back Pain

According to the World Health Organization, low back pain is the single leading cause of disability worldwide. Almost everyone will experience low back pain at least once in their lives. The occurrence of low back pain increases with age and the majority of people are women. It is characterized by mild to severe discomfort in the lumbar region of the spine. Treatments when pain is acute may include pain medications, acupuncture, physical therapy, and even surgery. Ideally, preventing episodes of low back pain is key.

Acupuncture has been shown to be an effective tool in the treatment of chronic low back pain. What is the evidence?

Understanding Low Back Pain

Low back pain can be grouped into acute, subacute, and chronic, depending on the duration of the symptoms. While acute episodes may last a few days to weeks, chronic low back pain persists for over three months. Intermittent low back pain, which occurs sporadically, often can be caused by poor posture and muscle strain.

Mechanisms of Acupuncture in Pain Relief

Acupuncture involves the insertion of hair-like thin needles at specific points on the body. This helps the body's energy or "Qi" flow along specific meridians, restoring balance. Scientific studies suggest that acupuncture may relieve pain by stimulating nerves, muscles, and connective tissue. This stimulation boosts the body's natural painkillers and increases blood circulation. Research published in Pain Medicine (2013) highlights that acupuncture activates neurological pathways that dampen pain signals in the brain.

Clinical Evidence Supporting Acupuncture for Low Back Pain

A systematic review published in Medical Acupuncture (2021) concluded that acupuncture was effective for pain relief from low back pain compared to no treatment. The study also noted improvements in functionality, suggesting that acupuncture not only reduces pain but also enhances daily performance.

Comparative Studies on Acupuncture's Efficacy

Comparisons with conventional therapies provide deeper insights into acupuncture’s effectiveness. A randomized controlled trial published in JAMA Internal Medicine (2009) reported that acupuncture was more effective than both conventional care and placebo treatments in reducing low back pain and improving mobility.

Long-term Benefits and Safety

A meta-analysis in a White Paper by the Academic Consortium Pain Task Force published in the journal Pain Medicine (2022) found significant long-term benefits of acupuncture, noting reduced pain intensity sustained over several months post-treatment.

Integrating Acupuncture into Lifestyle

For those intermittently affected by low back pain, integrating acupuncture into a comprehensive lifestyle routine together with exercise and improved posture and ergonomics can be incredibly life-changing. Regular acupuncture treatments can also reduce the frequency and intensity of pain episodes should they recur.

Take Home Points

Acupuncture has been shown to be effective at improving low back pain, as evidenced by multiple peer-reviewed studies, some of which are referenced here. We encourage you to embrace acupuncture in your holistic approach to pain relief.

Managing Stress & Building Resilience

As April unfolds, let's embark on a journey of awareness and empowerment, recognizing it as Stress Awareness Month. In the midst of our challenges, it's essential to cultivate resilience and equip ourselves with tools to navigate stress with grace and fortitude. 

Understanding Stress

Stress is an inevitable part of life, but how we respond to it can greatly impact our overall well-being. An understanding of the mechanisms of stress is key to effectively managing its effects. According to a review on the impact of stress on the body, stress triggers a cascade of physiological responses, including the release of stress hormones such as cortisol and adrenaline, as well as activation of the sympathetic nervous system. The sympathetic nervous system activates our "flight, fight or freeze" responses, the opposite to feeling calm and relaxed. These stress responses can have detrimental effects on various systems of the body, including cardiovascular, immune, and neurological functions.

Mindfulness and Meditation

Cultivating mindfulness through practices such as meditation has been shown to reduce stress and promote resilience. A recent post-COVID study in Current Psychology found that mindfulness practices, such as meditation increased self-compassion and psychological well-being of university students.

Physical Activity and Exercise

Engaging in regular physical activity is not only beneficial for our physical health but also plays a crucial role in managing stress. A recent report in Sports highlights the strong positive impact of sports and exercise on mental health, emotional resilience, resilience and cognitive function. Aerobic activity helps to increase one's natural endorphins which can improve emotional well-being.

Social Support Networks

Building strong social support networks can serve as a buffer against stress. According to the Centers for Disease Control and Prevention (CDC), social connectedness offers a sense of belonging, feelings of being valued, being cared for, and feeling supported. Not only does this help us respond better to stress, but this also will improve our overall survival and mortality. 

Healthy Habits and Routines

Adopting healthy lifestyle habits, such as maintaining a balanced diet, getting adequate sleep, and avoiding excessive alcohol and caffeine consumption, can bolster our resilience to stress. 

In addition to these strategies, acupuncture offers a holistic approach to managing stress and building resilience. Heart rate variability (HRV) is a measure of the time between two heart beats; increased HRV is associated with healthier interactions between the sympathetic and parasympathetic nervous systems which comprise our autonomic nervous system which regulates every system in the body. A report published in Medical Acupuncture demonstrated that isolated acupuncture sessions resulted in immediate increases in HRV. Furthermore,  consistent acupuncture treatments resulted in sustained increases in HRV over weeks to months.

Thus, making acupuncture part of your holistic health routine can enhance your health by improving the regulation of your entire autonomic nervous system! 

Take Home Points:

There are many opportunities before us to positively respond to stress. Making deliberate choices and cultivating intentional habits will foster resilience, allowing us to thrive. By incorporating evidence-based strategies such as mindfulness, physical activity, social support, and acupuncture into our lives, we can effectively manage stress and thrive in the face of adversity.

Coping With Anxiety - Does Diet Make a Difference?

Anxiety affects millions of individuals worldwide, impacting our daily lives and overall well-being. While therapy and medication are common treatments, recent research suggests that diet may also play a significant role in managing anxiety symptoms. We'll explore the evidence between the diet and anxiety connection, and provide practical tips to incorporate anxiety-reducing foods into your daily routine.

Understanding the Gut-Brain Connection

Our gut and brain are completely interconnected. We call this the gut-brain axis. Our autonomic nervous system is composed of two general branches: The sympathetic nervous system, known for regulating our "fight, flight or freeze" response which results in symptoms of shallow breathing, rapid heart rate and reduced gut motility as the body prepares for dealing with an intense stressor.  In contrast, the parasympathatic nervous system is associated with being calm and relaxed, a slower heart rate and increased gut motility to focus on healthy digestion. The Vagus nerve, the most important nerve of the parasympathetic nervous system, influences gut motility. You can imagine that being in a constantly anxious or unsettled state may activate more sympathetic responses making digestion and healthy gut functioning suboptimal.

However, going the other direction, the things we consume that contribute to our gut microbiome can have an impact on our mental health, including anxiety levels.

The Impact of Nutrition on Anxiety

Research has shown that certain nutrients, such as omega-3 fatty acids, magnesium, zinc, and vitamins B and D, may have anti-anxiety effects. For example, a recent study published in PLoS One found that omega-3 supplementation reduced anxiety and depression symptoms in young people between 14 and 24 years of age. Similarly, an article in the journal Nutrients concluded that magnesium deficiency may be associated with increased anxiety levels, highlighting the importance of adequate magnesium intake.

The Role of Probiotics

Probiotics, often found in fermented foods like yogurt, kefir, and sauerkraut, have gained attention for their potential to improve mental health. A review of clinical trial data found that probiotic supplementation was associated with reduced anxiety levels across various populations, suggesting a promising avenue for managing anxiety through dietary interventions.

Balancing Blood Sugar Levels

Blood sugar fluctuations can exacerbate anxiety symptoms by triggering cortisol release, the body's stress hormone. Consuming complex carbohydrates, high-fiber foods, and protein-rich meals can help stabilize blood sugar levels and promote a steady release of energy throughout the day, reducing the likelihood of anxiety spikes.

Incorporating Anxiety-Reducing Foods

To support optimal mental health, consider incorporating anxiety-reducing foods into your diet, such as fatty fish rich in omega-3s, leafy greens packed with magnesium, nuts and seeds high in zinc, and vitamin B-rich foods like eggs and poultry. Additionally, probiotic-rich foods like yogurt and fermented vegetables can help maintain a healthy gut microbiota.

Diet Tips for Reducing Anxiety

Here are some practical tips for incorporating anxiety-reducing foods into your daily routine:

1. Start your day with a balanced breakfast containing whole grains, protein, and healthy fats to stabilize blood sugar levels and provide sustained energy.

2. Include a variety of colorful fruits and vegetables in your meals to ensure a diverse array of nutrients, including vitamins and minerals essential for mental health.

3. Snack on nuts, seeds, or Greek yogurt with berries for a nutrient-rich and satisfying snack option.

4. Experiment with fermented foods like kimchi, kombucha, or tempeh to introduce probiotics into your diet and support gut health.

5. Stay hydrated by drinking plenty of water throughout the day, as dehydration can exacerbate anxiety symptoms.

Ear Seeding and Acupuncture

Ear seeding is one way the Vagus nerve can be stimulated by creating gentle pressure on the external ear, the only place the Vagus has neural representation outside of the body. Thus, ear seeding may improve gut function by stimulating the parasympathetic nervous system resulting in increased calm, and reduced anxiety. And don't forget Acupuncture in your holistic routine, as studies have shown acupuncture to be effective for helping with anxiety and depression.

Exploring the Stress-Disease Connection - A Holistic Approach

In holistic health a better understanding of the relationship between stress and disease can be empowering. When was the last time you were diagnosed with a condition, and your doctor asked you about your stress levels? This may be a rare occurrence. Yet even in 1892, Sir William Osler, believed to be the father of medicine had realized that there may be a stress-related origin in patients diagnosed with rheumatoid arthritis, highlighting a longstanding recognition of the mind-body connection in disease causation (Osler, 1892).

Evidence Supporting the Effect of Stress on Physical Responses to Disease

The impact of stress, whether acute or chronic, on physiological processes is increasingly recognized. In 1998 in a well-known study published in Psychosomatic Medicine, Marucha and colleagues examined wound healing in the setting of stress. Two punch biopsies were placed on the roof of the mouths of dentistry students to create an injury. The first biopsy was placed during the summer before dentistry school began. The second was placed just before taking the first examination of the term. Photos were used to measure healing. The researchers found that the wound created at the time of the examination took 40% longer to heal than the wound created during the summertime. Thus, even relatively benign stress, such as taking an important examination, can have significant physiological consequences. 

Renz et al. in Cancer Cell in 2018, published the effect of stress on mice that were genetically predisposed to developing pancreatic cancer. These cancer-prone mice did worse when placed in stressful environments: When these mice were placed in isolation and with more environmental deprivation, they developed tumors that grew faster than the mice placed in normal housing conditions. Additionally, when these tumor-producing mice were given beta-blockers, which block stress hormones such as adrenaline, they survived longer with chemotherapy treatment than mice given chemotherapy alone. Therefore, stress may influence our body’s ability to respond to cancer.

Further Reading Recommendations

In his 2011 book, When the Body Says No, Exploring the Stress Disease Connection by author and physician Gabor Maté, provides evidence for the role of stress in diseases such as heart disease, diabetes, irritable bowel syndrome multiple sclerosis, and cancer. “Disease [manifestation] may be the breaking point to what the mind cannot acknowledge.” Dr. Maté has more recently published in 2022 The Myth of Normal where the concept of stress from our early traumas may alter our future physical health.

Psychoneuroimmunology

The field of psychoneuroimmunology, the study of the relationship between immunity, the endocrine system, and the central and peripheral nervous system, has been gaining momentum over the past few decades. By adopting a whole-person approach that addresses mental, emotional, and physical well-being, we can empower individuals to take an active role in their health journey. In considering all possible ways to improve our health, taking the time to do the work of working through and accepting our past that may be influencing our emotional health is paramount. By doing this work, acknowledging the past, we may heal along our psychoneuroimmunological axes, which may improve our physical conditions and health.

Take-Home Points:

The exploration of stress and disease underscores the importance of a holistic perspective in healthcare. By acknowledging the influence of stress on physiological processes and disease progression, we can pave the way for innovative interventions that prioritize resilience and well-being. As we continue to unravel the complexities of the mind-body connection, let us remain committed to a future where holistic health underscores all of medicine.

How is Acupuncture Linked to Cancer Prevention

The health benefits of Acupuncture are well-recognized, particularly for chronic pain, anxiety and more. But what about for cancer? While direct evidence linking acupuncture to cancer prevention remains limited, emerging research suggests that acupuncture may exert its anti-cancer effects through pathways such as modulating our immune system, reducing inflammation, and regulating our stress responses. Let's dive in to take a closer look at the current evidence for acupuncture's indirect effects on cancer prevention.

Cancer is a constantly evolving field - there are numerous new targeted therapies for many specific types of cancer. However, early detection and diagnosis continue to remain key features that influence the best clinical outcomes and patient survival. In Part 1, we reviewed the strong evidence for acupuncture benefiting people who are dealing with the side-effects of cancer and the side-effects of cancer treatment. How might acupuncture work to prevent cancer?

Immune Modulation

Acupuncture has been shown to modulate immune function, which plays a crucial role in cancer surveillance and defense. A recent review of the effect of stimulating the stomach 36 acu-point demonstrated improvement of the inflammatory state through the MAPK signaling pathway which influences macrophages, T-lymphocytes and and mast cells of the immune system. Furthermore, acupuncture may regulate the production of cytokines and other signaling molecules involved in immune regulation, potentially inhibiting tumor growth and the progression metastasis.

Inflammation Reduction

Chronic inflammation is a hallmark of cancer development and progression. Acupuncture has been proposed to mitigate inflammation by regulating the release of pro-inflammatory mediators and promoting anti-inflammatory pathways. Animal and clinical studies have reported reductions in inflammatory markers following acupuncture treatment, suggesting its potential to create an unfavorable microenvironment for tumor initiation and growth.

Stress Response Regulation

Psychological stress has been implicated in cancer susceptibility and recurrence through its impact on immune function, inflammation, and hormone secretion. A review reported Acupuncture to be one of several modalities including yoga, meditation and tai chi that reduce cortisol by regulating the activity of the hypothalamic-pituitary-adrenal axis and sympathetic nervous system. By promoting relaxation and reducing stress hormones such as cortisol, acupuncture may create an environment less conducive to cancer development and progression.

Hormonal Balance

Several cancers, such as breast and prostate cancer, are hormone-sensitive and influenced by hormonal imbalances. A meta-analysis of reports in breast cancer demonstrated that acupuncture can improve hormonal therapy side effects. While evidence supporting the direct influence of acupuncture on hormone-related cancers is limited, its potential to restore hormonal balance warrants further investigation.

Neuroendocrine Regulation

The neuroendocrine system plays a vital role in cancer progression by influencing tumor cell proliferation, invasion, and metastasis. Acupuncture has been proposed to regulate neuroendocrine function through its effects on neurotransmitter release and receptor sensitivity. Preclinical and clinical studies have indicated that acupuncture may modulate neuroendocrine pathways implicated in cancer development, although further research is needed to elucidate its precise mechanisms.

Controversial Findings

While accumulating evidence supports the potential benefits of acupuncture in cancer prevention and recurrence, controversies exist regarding its efficacy and mechanisms of action. It is important to note that individual variations in acupuncture response and study design may influence outcomes.

Take Home Points

Acupuncture holds promise as a complementary approach to cancer prevention and recurrence by modulating immune function, reducing inflammation, regulating stress responses, balancing hormones, and regulating neuroendocrine pathways. Collaborative efforts between traditional Chinese medicine practitioners and oncologists are essential to optimize patient outcomes and improve quality of life in the cancer journey.

How is Our Immune Health Linked to Cancer?

There is a delicate balance between our immune system and cancer. This balance can influence tumor growth. The knowledge we have gained in better understanding the roles of our own immunity, can help us devise strategies for the treatment and prevention of cancer. 

What is Cancer?

Cancer is characterized by an uncontrolled proliferation of cells. Normal cells tend to replace themselves as needed in a highly regulated and controlled manner determined by many pathways and mechanisms in the environment of our bodies. Through a process known as immunosurveillance, our immune system is able to identify and destroy new cells that are abnormal, sick or that may multiply without control. How does this immunosurveillance work?

There are many highly specific cells. The two most common are the cytotoxic T lymphocyte and the natural killer cell. Their jobs are to continuously patrol the body for malignant cells, and destroy them. Our bodies continuous perform these tasks without us even knowing about them. 

Cancer Invasion Despite Immune Surveillance

Why does our immune system sometimes fail us in detecting and eliminating aberrant cells that can become cancer? There are many reasons for this, and scientists are still figuring out how cancer cells can "outsmart" our immune system. Scientists believe that sometimes cancer cells can outsmart the immune system because cancer actually comes from our pre-existing cells, and may not be recognized as foreign. Research has revealed that cancer cells are sometime able to comandeer the internal cellular components of T-cells and render them inactive. 

Can Cancer Be Prevented by Bolstering Our Immunity?

The evidence for actively focusing on improving our immunity to prevent cancer is unclear, and more research is needed. 

While acupuncture is not a cure for cancer, emerging research suggests it may have some benefit in cancer prevention and symptom management, potentially through influences on the immune system. However, no data exists yet, that acupuncture directly prevents cancer. Such a study may be challenging to orchestrate with many variables needing to be controlled for to establish the role of acupuncture.  

Let's examine FIVE ways that acupuncture may indirectly improve immunity, which may be beneficial in the setting of cancer:

1. Enhancing Immune Cell Activity

Acupuncture is thought to stimulate the body’s immune response, increasing the activity of various immune cells, such as natural killer cells and lymphocytes. 

2. Reducing Inflammation

Chronic inflammation is a well-known risk factor for the development of cancer. Researchindicates that acupuncture may help reduce inflammation by promoting the release of vascular and immunomodulatory factors that alleviate inflammation. By lowering inflammation, acupuncture could potentially reduce the risk of cancer development.

3. Stress Reduction

Stress has been linked to a weakened immune system, making the body more susceptible to cancer development. Acupuncture has been shown to decrease stress hormones like cortisol, which may enhance the immune response and potentially lower the risk of cancer. This relaxation response can also shift the body from a state of stress (which can suppress the immune system) to one of calmness, thus supporting immune function.

4. Improving Quality of Life in Cancer Patients

For those undergoing cancer treatment, research has demonstrated that acupuncture improves quality of life by reducing treatment side effects, such as nausea, vomiting, and pain. While these benefits are more related to symptom management rather than direct cancer prevention, improving one's overall well-being can contribute to a stronger immune system.

5. Reducing Cancer-Related Pain

A systemic review and meta-analysis demonstrated that acupuncture reduces cancer-related pain from chemotherapy, radiation, surgical pain, and hormone-therapy induced pain. Reducing pain can improve cortisol levels that increase stress. Prolonged stress can potentially weaken one's immunity. 

Take Home Points

Cancer is a complex process that continues to challenge modern medicine today. Taking the best care of our overall health is key in reducing the chance of cancer. Acupuncture may serve to help strengthen our core foundation of wellness including improving our immune function. Finally, acupuncture serves an important supportive role in individuals who are fighting their battle with cancer. 

E-Stim to Level Up Your Acupuncture Therapy

Electroacupuncture combines the principles of traditional acupuncture with a low-electrical current. This stimulation is more intense, and offers increased healing and benefit over acupuncture alone. Electroacupuncture is particularly effective for pain conditions and anxiety. 

When a stronger and more lasting effect is desired, electroacupuncture can accelerate recovery. Whether you're dealing with chronic pain, musculoskeletal issues, gut disturbance or stress-related symptoms, electroacupuncture offers a gentle yet powerful solution to support your overall well-being.

*Electroacupuncture is contraindicated in individuals with a pacemaker

The Role of Acupuncture in Cancer Care

The diagnosis of cancer - whether it be breast, lung, colon or skin cancer - may be an overwhelming and complex experience that involves not only accepting the news, and figuring out the journey of treatment and care, but also may be deeply emotionally troubling. Few diagnoses force us to face our mortality head on the way the diagnosis of cancer does.

Why We Must Face Our Cancer Head On 

Recent research published in Annals of Behavioral Medicine by one of Seyhart's founders has demonstrated that an "approach-oriented coping" process, when we engage actively with a new diagnosis of cancer - that is, accepting it and leaning into it by learning all we can and involving close friends and family members in the process, results in better emotional health than when we use "avoidance" in the way we cope. Avoidance - that is, not wanting to know any of the details, perhaps not accepting the actual diagnosis, busying oneself with other life tasks so that we distract ourselves to avoid all of the feelings within ourselves - has been linked to more clinical depression and poor outcomes. The more we can do to improve our emotional health when dealing with illness, the better our bodies may be physiologically able to fight disease. 

I Have Cancer - How Does Acupuncture Benefit Me?

Acupuncture is a widely accepted complementary therapy in cancer care. Its efficacy in alleviating cancer-related symptoms and improving overall quality of life has been extensively studied. The stimulation by inserting needles into specific points in the body modulates various physiological processes, including pain perception, immune function, and hormonal balance. A recent review in the Journal of Clinical Nursing found evidence for acupuncture in improving gastrointestinal symptoms such as nausea, peripheral neuropathy, pain, dry mouth, fatigue and that acupuncture increased one's cognitive capacity.

A review on the benefits of acupuncture in cancer care from UCLA may be found here. Although many oncologists and cancer specialists do encourage acupuncture as a complementary approach treatment, many medical specialists may simply not be aware of the benefits of acupuncture. Please spread the word to your medical team so that patients everywhere may better understand how they may benefit. 

Acupuncture Protocols in Cancer

Acupuncture protocols in cancer care are tailored to address individual patient needs and the specific symptoms requiring support. Typically, a series of acupuncture sessions are recommended, ranging from weekly to every other week. Because of the scientific evidence supporting how acupuncture modulates our immunity, on-going acupuncture treatments may be recommended long after the cancer has been treated and cured. A robust immune system is needed to help eliminate abnormal cells before they grow and become detectable cancer. 

Is Acupuncture Safe If I Am Immunocompromised?

Acupuncture is considered safe when performed by a trained and licensed practitioner. Because the needles used in acupuncture are sterile and single-use, and alcohol is used to wipe the skin before insertion, the risk of infection during acupuncture is very low when performed by experienced professionals. 

Does Chemotherapy or Other Medication Interfere with Acupuncture? 

Because acupuncture is not known to alter the metabolic pathways that are being targeted and altered by medication and chemotherapy, there is no known additional risk nor interference to receiving acupuncture during treatments. In fact, acupuncture may work to support the body's own core level of health. Therefore some practitioners believe that acupuncture may enhance the effect of cancer therapy in some cases.

Empowerment and Self-Care

Beyond the clinic setting, acupuncture empowers individuals to take an active role in their healing journey. Many acupuncturists provide self-care techniques, such as acupressure, breathing exercises, and dietary recommendations, to support patients between sessions. By incorporating these practices into daily routines, individuals can optimize their well-being and cultivate resilience in the face of cancer.

Take-Home Points

Acupuncture is an important and growing complementary approach in cancer care, providing symptom relief, improvement from pain, and overall enhancing quality of life, and fostering patient empowerment. Embracing holistic health strategies such as acupuncture, can help individuals engage more deeply with a cancer diagnosis which in itself can improve outcomes. 

Tweens & Teens - Holistic Solutions for Mental Health

Today, we delve into the intersection of traditional practices like acupuncture, ear seeding, and cupping therapy, and offer our insights into how these modalities can positively impact adolescent mental health.

Understanding Tween and Teen Mental Health

Adolescence is a pivotal period marked by physical, emotional, and psychological changes. It's a time of identity formation, peer influence, and academic pressures. According to the American Academy of Child and Adolescent Psychiatry (AACAP), approximately one in five children and adolescents experience a mental health disorder each year. We have the opportunity to prevent this statistic in our young people with education and awareness.

Acupuncture: A Time-Honored Practice for Mental Wellness

Acupuncture, originating from Traditional Chinese Medicine (TCM), has gained increasing recognition for its whole-body approach to health maintenance - both mental and physical. Research published in the Journal of Acupuncture and Meridian Studiessuggests that acupuncture can reduce symptoms of anxiety and depression in adolescents. By stimulating specific acupoints, acupuncture promotes the flow of Qi, or vital energy, to restore balance within the body and mind.

Ear Seeding: Gentle Healing for Emotional Harmony

Ear seeding, a non-invasive technique derived from TCM, involves placing tiny seeds or metals on specific points of the ear to stimulate corresponding areas of the body. Research indicates that ear seeding can alleviate stress and improve mood in adolescents. This accessible and discreet practice offers a gentle yet effective means of supporting emotional well-being.

Cupping Therapy: Relieving Tension and Promoting Relaxation

Cupping therapy, known for its use of suction cups to create negative pressure on the skin, has been utilized for centuries in various cultures to address a range of health concerns. Cupping therapy can reduce symptoms of anxiety and enhance relaxation in adolescents. By increasing blood flow and releasing muscle tension, cupping promotes a sense of calm and tranquility.

Empowering Our Youth: Integrating Holistic Approaches

As caregivers, parents and advocates, we play a key role in nurturing the mental health of our tweens and teens. Integrating holistic approaches such as acupuncture, ear seeding, and cupping therapy into comprehensive and preventive care plans can offer valuable support. Let's focus on prevention and help reduce the incidence of mental health disease in the future.

Can I Lose Weight Without Drugs? A Holistic Approach to Weight Loss

It has become practically normal today for us to lean sometimes exclusively on pharmaceutical solutions to resolve our various health issues, be they high blood pressure, elevated cholesterol, inflammation, or anti-depressants. Although there is no question that pharmaceutical solutions have resulted in life-saving treatment effects, we often forget that there are life-style modifications that involve mind-body improvements that can complement drugs.

Weight loss has recently gained tremendous attention with the use of Ozempic and Wegovy, semaglutides originally developed for Type 2 diabetes, that have resulted in an easy, albeit sometimes costly way for people to become thinner. 

Medications Do Not Address the Root Cause

All drugs ave side-effects, but more importantly, drugs do not address the root cause of the excess weight gain in the first place. In order to truly help ourselves and all of the condition we face - be they obesity, inflammatory diseases, or mental health illness, we must explore, understand and deal with the root cause. How else will we find a way to heal and possibly be cured?

Central to the holistic approach is the understanding that overeating and weight gain are often intertwined with psychological and behavioral patterns, rather than solely being a matter of physiological imbalance. Psychology research indicates that addictive behaviors, including overeating, may be deeply rooted in the brain's reward system, involving neurotransmitters like dopamine and serotonin. By targeting these underlying psychological factors through holistic practices, individuals may break free from the cycle of overeating and achieve lasting weight loss.

Holistic Strategy 1: Exercise

Exercise emerges as a pivotal element of holistic weight management, offering benefits beyond mere calorie burning. Regular physical activity not only aids in burning calories but also enhances mood, reduces stress, and boosts overall well-being. A review of obesity and cardiovascular health demonstrate that engaging in activities such as cardiovascular workouts, strength training, and yoga significantly contributes to weight loss and maintenance, and may also promote mental health and resilience against addictive behaviors.

Holistic Strategy 2: Healthy Eating

Diet modification constitutes another vital aspect of the holistic approach, emphasizing whole, nutrient-dense foods over processed and sugary items. By nourishing the body with a balanced diet rich in fruits, vegetables, lean proteins, and healthy fats, individuals can optimize their metabolism, regulate appetite, and cultivate a positive relationship with food. Furthermore, mindful eating practices, such as tuning into hunger cues and savoring each bite, foster a deeper awareness of one's dietary choices and promote moderation without deprivation (Dalen et al., 2010).

Holistic Strategy 3: Acupuncture

In addition to exercise and diet, holistic modalities like acupuncture offer unique benefits for weight loss by addressing the mind-body connection. A recent review of acupuncture and weight loss revealed the multifactorial nature of how acupuncture is effective, and thus may target the neuro-endocrine and immune axes that are at play in our eating behaviors.

A randomized clinical trial of 5 ear acupuncture points suggested that this alone was sufficient to result in weight loss. Acupuncture's ability to regulate appetite hormones, reduce stress levels, and enhance metabolism, making it a valuable adjunct to a holistic weight loss regimen (Yeo et al., 2014). Typically, acupuncture sessions for weight loss may occur weekly with specific acupoints targeted. 

Take Home Points

In conclusion, while pharmaceutical solutions may offer temporary relief, the holistic approach to weight loss recognizes that true transformation requires addressing the root causes of excess weight. By incorporating practices such as exercise, diet modification, mindfulness, and acupuncture, we can embark on a journey towards sustainable weight management that nurtures both body and mind. Let us embrace the power of holistic healing to achieve lasting health and vitality.

Personal Connections and Your Health

How important is it to have a strong and healthy social network? Being isolated and without connections to others is becoming an established way of modern living for some. But is this good for us, to have only oneself for support? The profound benefit of personal connections on health and well-being cannot be ignored. We explore the health benefits of personal connections, and review the scientific evidence that suggests better emotional and physical health for individuals who cultivate strong social networks.

Psychological Well-Being

Firstly, personal connections play a pivotal role in psychological well-being. According to a the American Psychological Association, close personal relationships improve health by lowering levels of stress, anxiety, and depression. Research suggests that individuals with strong social networks experience a buffering effect, which protects against the deleterious effects of stress. The sense of belonging and emotional support provided by personal connections fosters resilience, enabling individuals to navigate life's challenges more effectively.

Social Connections Influence Mortality and Morbidity

The benefits of personal connections extend beyond mental health, significantly influencing physical health outcomes. A seminal 9-year research report evaluating residents of Alameda County, California found that death was more likely in the follow-up period if individuals lacked social and community ties, compared to those who had more extensive social networks. The research revealed that individuals with limited social connections had a mortality rate two to three times higher than those with extensive social relationships, highlighting the role of personal connections in promoting longevity.

Social Connections Prevent Heart Disease, Dementia and Depression

Social connections can prevent serious morbidity related to cardiovascular health, dementia and depression, as reported by the Centers for Disease Control and Prevention (CDC).  A meta-analysis published in PLoS Medicine found that social relationships overall, reduce one's risk of mortality. The support and emotional connection provided by personal relationships are thought to mitigate stress responses, which in turn reduces the risk of cardiovascular complications.

Social Connections Improve Immune Function

Furthermore, personal connections contribute to improved immune function. A study in the "Health Psychology" journal showed that individuals with diverse social networks had a more robust immune response to pathogens compared to those with fewer social connections (Cohen et al., 1997). This suggests that the social environment can influence physiological processes, bolstering the body's defense mechanisms against illness.

Being Married Reduces Death From Cancer Mortality

In a study investigating marital status as a risk factor for ocular melanoma metastasis (cancer spread to the body), researchers discovered that being married was protective against death from cancer spread, independent from all other biological characteristics of the cancer itself. Being widowed in this population increased the risk of cancer mortality. 

Personal Connections Related to Better Health Outcomes

In the realm of chronic disease management, personal connections offer substantial benefits. Research indicates that patients with strong social support systems are more likely to adhere to treatment regimens and experience better health outcomes. This support can come in various forms, including emotional encouragement, assistance with medical care, and help with navigating healthcare systems, all of which contribute to improved disease management.

Community Impact

It is increasingly clear that fostering strong social ties is not just beneficial for individual well-being but is also a public health imperative. Encouraging and facilitating personal connections within our communities can lead to a healthier, more resilient society, underscoring the importance of integrating social health into our overall approach to wellness.

10 Tips to Improve Anxiety

Adopting anxiety-reducing strategies can lead to a more peaceful and fulfilling life experience. We discuss ten methods you can work into your routine to reduce anxiety.

(1) Mindfulness and Meditation:

Mindfulness meditation is widely recognized for reducing anxiety. It involves a non-judgmental focus on the present moment, fostering a sense of peace and clarity. Jon Kabat-Zinn, the founder of the Mindfulness-Based Stress Reduction program, emphasizes the transformative power of mindfulness in managing stress and improving overall well-being (Kabat-Zinn). Start with a mindfulness moment before you leave your car when you arrive at work, or before you start your first errand of the day. 

(2) Physical Exercise:

Regular physical activity is an effective antidote to anxiety. Dr. John J. Ratey, an associate clinical professor of psychiatry at Harvard Medical School, elucidates in his book 'Spark' how exercise boosts mood, enhances cognitive function, and acts as a powerful therapy for anxiety and depression (Ratey, 2008). Engaging in activities such as walking, running, or yoga can release endorphins, improve sleep, and provide a natural and effective way to alleviate anxiety.

(3) Adequate Sleep:

Sleep and anxiety share a bidirectional relationship; managing one can significantly improve the other. Dr. Matthew Walker, a professor of neuroscience and psychology and the author of 'Why We Sleep,' explains how a lack of sleep can heighten emotional reactivity and anxiety levels (Walker, 2017). Prioritizing sleep by maintaining a regular sleep schedule, creating a restful environment, and avoiding stimulants before bedtime can profoundly impact anxiety reduction.

(4) Balanced Diet:

Nutritional psychiatry is an emerging field acknowledging the critical role of diet in mental health. Dr. Uma Naidoo, a Harvard-trained psychiatrist, underscores the connection between gut health and mood in her book 'This Is Your Brain on Food' (Naidoo, 2020). Consuming a balanced diet rich in vegetables, fruits, lean protein, and whole grains, while limiting sugar and processed foods, can support brain health and reduce anxiety symptoms.

(5) Social Connections:

Cultivating strong social ties can act as a buffer against anxiety. Dr. Brené Brown, a research professor at the University of Houston, highlights the importance of vulnerability and connection in her book 'Daring Greatly' (Brown, 2012). Engaging in meaningful relationships, seeking support during challenging times, and fostering a sense of community can provide comfort and reduce feelings of anxiety.

(6) Time Management:

Effective time management can alleviate the stress and anxiety associated with overwhelming responsibilities. By setting realistic goals, prioritizing tasks, and breaking them into manageable steps, individuals can regain control over their schedules. Embracing techniques such as the Pomodoro Technique, 25 minute focused work intervals with 5 minutes break, or the Eisenhower Box can enhance productivity and create a more balanced, less anxiety-provoking lifestyle.

(7) Creative Expression:

Engaging in creative activities such as painting, writing, or playing a musical instrument can be therapeutic and reduce anxiety. Actively engaging in the creative process necessitates shutting down our internal mental rumblings that fuel anxiety and negative feelings. Creative work provides an outlet for expressing emotions, fostering relaxation, and improving mental health. The act of creating also offers a sense of accomplishment and joy.

(8) Nature and Environment:

Spending time in nature has been shown to reduce stress and anxiety. The calming effect of natural environments, often referred to as 'nature therapy' or 'eco-therapy,' can lower cortisol levels and improve mood. Whether it's a walk in the park, a hike in the forest, or simply spending time in a garden, connecting with nature can provide a peaceful escape from the hustle and bustle of daily life.

(9) Professional Help:

Seeking professional help when anxiety becomes overwhelming is a sign of strength, not weakness. Therapists, counselors, and psychiatrists can offer support, guidance, and treatment options such as cognitive-behavioral therapy (CBT) or medication. These resources provide a structured approach to understanding and managing anxiety, empowering individuals to lead more fulfilling lives.

(10) Lifelong Learning:

Adopting a mindset of lifelong learning and personal growth can contribute to resilience against anxiety. Engaging in new experiences, acquiring new skills, and embracing challenges can enhance self-efficacy and provide a sense of purpose. This proactive approach to life encourages adaptability and a positive outlook, essential qualities in managing anxiety and embracing the possibilities of change.

The Power of Cupping

Cupping therapy, is a long-standing complementary and alternative medicine practice with tremendous potential to support various ailments. Today we'll explore how cupping works, its pharmacological actions, and how cupping may be beneficial to your health concerns.

To read more, an excellent overview can be found in the Harvard Health Blog; for a more medical perspective on how cupping works, explore this article in the Journal of Complementary Medicine.

Cupping: An Ancient Medical Practice

Cupping therapy has a rich historical background dating back to ancient civilizations. Herodotus, the Greek historian from 400 BC prescribed wet and dry cupping therapy for conditions like headaches, indigestion, and abscesses. Hippocrates, the father of Western medicine, advocated cupping for various musculoskeletal and gynecological issues. Cupping also has deep roots in Asian medicinal systems such as in Ayurveda, Chinese, Tibetan, and Oriental Medicine. In Europe, cupping was practiced by monastery healers and folk practitioners until the 19th century. 

Methods of Cupping

Cupping therapy, belonging to the Chinese traditional medicine system with a history spanning over 2000 years, encompasses various methods. There are ten distinct types of cupping, including weak/light cupping, medium cupping, strong cupping, moving cupping, needle cupping, moxa/hot needle cupping, empty/flash cupping, full/bleeding cupping, herbal cupping, and water cupping. Traditional cups were crafted from materials such as glass, metals, or bamboo, with gourds even being used by the ancient Greeks.

Seyhart Cupping: Our acupuncturists perform glass-fire cupping as the stronger intensity of this method can be more effective. For more sensitive individuals we use plastic cups.

Where Can Cups Be Placed?

Cupping therapy is applied to various regions of the body, each corresponding to specific health issues. We place cups on the back, neck, between the shoulders, sides of the neck, behind the ears, head, chin, thighs, knees, ankles, breast, hips, buttocks, wrists, and shoulder joints, among others. The choice of where to place the cups depends on the individual's condition and the type of cups used. The cups are left in place for 5 to 10 minutes, sometimes longer, and may result in characteristic circular red or purplish skin changes that may appear like a bruise. The skin marks usually resolve within a few weeks. Cupping techniques can range from dry cupping using a flame (the Seyhart method) to wet cupping, which involves cutting the skin for blood letting followed by placement of the cup. 

Pharmacological Actions of Cupping Therapy

Cupping therapy offers results that extend beyond pain relief. It has been shown to be effective in various conditions, including joint pain, back and neck pain, arthritis, migraines, skin diseases, improving immune function, lowering cholesterol, and facial paralysis. This therapy helps restore balance, aligns skin blood flow, and removes impure blood from affected areas. Cupping can also modulate immune responses, making it a valuable tool for enhancing overall health. The pharmacological effects of cupping therapy are diverse and provide a holistic approach to managing a wide range of medical conditions.

Take Home Points

Cupping therapy is a multifaceted and historically significant practice that may be as important a healing modality today as it was in ancient times. Its rich history, diverse methods, and method of action make it a valuable complementary resource in modern healthcare.

Solutions for Stress and Anxiety

Stress and anxiety are common experiences in our reality today. According to the American Psychological Association, anxiety is a feeling characterized by tension, worried thoughts and physical feelings in one's body. Anxiety can become problematic when intrusive thoughts and sensations of dizziness, sweating or heart palpitations make it difficult to get through one's day. Understanding anxiety and extreme stress and how we can deal with them is important for our mental well-being.

Understanding Acute Stress and Anxiety

Acute stress is a short-term reaction to an immediate threat, often referred to as the "fight or flight" response. Anxiety, on the other hand, is a sustained mental health disorder characterized by excessive worry and fear. While stress can be a motivator, persistent anxiety can be debilitating.

The Root Causes

Anxiety arises from a complex mix of genetic, psychological, and environmental factors. A significant association exists between anxiety disorders and past trauma. Traumatic events can leave a lasting impact on the brain, leading to heightened stress responses.

Recognizing the Symptoms

Symptoms of acute stress and anxiety can be both psychological and physical. Psychological symptoms include persistent worry, irritability, and difficulty concentrating. Physical signs might include increased heart rate, dizziness, and headaches. Recognizing these symptoms is the first step in seeking help.

Evidence for Acupuncture in Anxiety Treatment

In a recently published meta-analysis in the journal Medicine, acupuncture was found to be effective in the treatment of generalized anxiety disorder, with fewer side-effects when compared to control patients who received medications. An earlier meta-analysis in Annals of General Psychiatry, found similar findings of the effectiveness of acupuncture for reducing anxiety in those with a diagnosis of generalized anxiety disorder. 

Although many people may not meet the formal criteria for generalized anxiety disorder, like any condition, anxiety symptoms fall along a spectrum. Taking action with evidence-based techniques like acupuncture may benefit those who are seeking preventive and proactive ways to improve their emotional and mental health. 

Ear Seeding and Anxiety

Acupressure through the application of adhesive ear seeds helps to stimulate the Vagus nerve, and encourage responses in the parasympathetic nervous system. Unlike the sympathetic nervous system which is associated with fight and flight responses, the parasympathetic nervous system encourages feelings of calm, grounding and focus. The ear seeds stay in place for 3-5 days and can also prolong the effect of an acupuncture treatment in addition to promoting calm. 

Comprehensive Treatment Approaches

Besides acupuncture, other treatments for acute stress and anxiety include cognitive-behavioral therapy (CBT), medication, and lifestyle changes. Lifestyle changes can greatly impact anxiety levels. Regular exercise, a balanced diet, sufficient sleep, and mindfulness practices like meditation can complement treatments like acupuncture in managing anxiety.The benefits of adopting a holistic approach to treating anxiety disorder may offer better results than a single treatment modality. 

The Road Ahead

Understanding and managing acute stress and anxiety is a journey. With the right combination of treatments like acupuncture and lifestyle changes, individuals can hope to regain control and improve their quality of life.