Starting a Meditation Practice

We've all heard of meditation, and we've all heard of the mental and physical benefits that a meditation practice can bring to our health. The National Center for Complementary and Integrative Health published a series of scientific reports demonstrating that meditation improves stress, anxiety and depression; pain; insomnia; substance abuse; post-traumatic stress disorder; cancer; weight control; and attention deficit hyperactivity disorder.

But just because we know something is good for us, does not mean we are all doing the thing! Sometimes the sheer importance of a practice may make us freeze, procrastinate, or just tell ourselves that we can't do it. Read on, and take the first step toward making meditation as normal as brushing your teeth. 

What is Meditation?

Meditation is simply noticing and being aware of the present moment. Your present moment is brought to you by some naturally built in processes - your breath and each of your 5 senses. Pausing to notice your breathing is the simplest form of meditation. What does it mean to notice your breath? Although breathing is a subconscious action that anyone alive performs continuously their entire life, focusing on the details of this process can bring you right to the present moment.

The Breath 

What happens when you breathe? Let's break it down. First, as you inhale, feel the expansion of your chest, and as you exhale, feel the relaxing deflation of your chest wall. Repeat this 5-10 times. Next, continue and this time feel the slight coolness of the outside air moving through your nostrils, and as you exhale feel the air ever so slightly warmed from having come from inside your body. Repeat this 5-10 times. Now notice how there is a slight pause at the end of the inhale, before you initiate your exhale; notice how this slight pause is also at the end of the exhale before you take your next inhale. Repeat as before.

You will notice that as you try and focus during these breath cycles, your mind will wander. You may start thinking about a conversation earlier in the day, or something you still have to do before the afternoon is over. This is normal and a beautiful opportunity to train your focus to stay in the present moment. Simply allow the interfering thought to go, like a leaf drifting away on a stream, as you focus again on your breath. Feeling frustrated or discouraged is optional, and working on calming your mind so that it stays with you during your breath is truly the practice of meditation. 

Practical Tip: The breathing meditation may take about 5 minutes or less. It can be practiced anywhere. Try this breathing meditation each time you enter your car, after the door is closed, and before you reach for the ignition or steering wheel. 

The FIVE Senses 

Each of our five senses offers another opportunity to practice meditation, and be completely aware of our present surroundings. Move through each of your five senses and notice what they bring to your attention. 

Start with hearing: focus on the humming of the fridge or ventilation system. Notice the sound of cars driving in the distance. Notice the slight rustling sound of your clothing. Focus on hearing the sound of voices outside of the range of hearing. Sometimes you will notice sounds that you had not heard of or noticed before. Next move to touch: notice how each article of clothing you are wearing touches your body part, from socks to a necklace, or the glasses on your face, move slowly so that you can notice them all. Next focus on smells: it could be the leather on a seat you are on, the detergent on your shirt, the smell of cooking that still lingers. Next move to sight: notice how the light reflects off of the surface in front of you, or the way the green of the leaves on a tree keep changing with motion, or a crack in the wall that has not been noticed before. Finally taste: savor the remaining flavors of something that you last ate, notice how they still remain detectable by your taste buds. 

Practical Tip: The 5-senses meditation can take about 10 minutes or less. This is a great meditation to do while you are waiting for something - in a queue, in a waiting room at doctor's appointment, or waiting to meet someone and you are ahead of schedule. Instead of scrolling on your phone, or reading the news, take the opportunity to practice on focusing on each of your 5 senses. Bring yourself to the present moment, and decide to notice what you can, rather than seeking mental escape. The more time you have, focus on more things that your senses can share with your attention. 

Opportunities to Practice Meditation 

Are truly everywhere around us. The next time you stop to wash your hands, pause to notice how the water feels against your skin, the smell of the soap that comes out of the dispenser - is it gentle, fragrant, antiseptic-smelling, and feel the shape of the faucet against your hand. Choose to notice these details and be right there in the moment, rather than letting your mind already move to the next thing. You can do this when you wash the dishes, fold laundry, and brush your teeth. 

Practical Tips: Try silence instead of having the television or music playing in your background state; this will allow you to notice more from your senses, instead of having your senses dulled. When you go for a walk or jog, leave the air pods at home - being outside moving is the perfect opportunity to do a 5-senses meditation. 

Myths About Meditation 

"I don't have time to do meditation." 

"There are too many distractions, I can't concentrate."

"I listen to music, this helps me feel calm so it's kind of like meditation."

"Meditation is for hip and highly organized people who have their stuff together, that's not me."

Let's let all of these untrue thoughts pass along today. Because the health benefits of meditation are undeniable, we recommend you start your meditation practice as soon as you put your device down!

Keep Practicing 

As you get used to focusing on your breath and taking a few moments throughout your day to notice what your 5 senses brings to your awareness, you may be ready to expand your practice of meditation. Psychiatrist and Mindsight Institute founder Dan Siegel MD has written about the "Wheel of Awareness", a self-guided meditation practice that incorporates senses, thoughts and loving kindness. You may also enjoy a guided meditation, some of our favorite apps are Insight Timer (free) and Calm. 

Navigating Midlife Transition: A Modern Approach to Women’s Well-being

What Does a Female Midlife Transition Look Like?

The midlife transition in women can be a transformative yet challenging period. It typically occurs between the ages of 40 and 60 and involves deep self-reflection and reevaluation of life goals and achievements. Women may experience feelings of dissatisfaction, restlessness, and an urge for change. Wethington in the American Psychological Association reported that women were just as likely as men to report identifying with having a midlife crisis, and that this period often had nothing to do with age alone. Symptoms often include mood swings, increased anxiety, depression, and a sense of identity loss. This phase may coincide with significant life changes such as divorce, career shifts, or an empty nest, adding to the emotional upheaval.

How Do You Know If You're Experiencing a Midlife Transition?

Recognizing a midlife transition involves acknowledging persistent feelings of unease and discontent. Women may feel trapped in routines and responsibilities that no longer bring joy or fulfillment. Common signs include questioning life choices, feeling a heightened sense of mortality, and becoming disconnected from previously enjoyed activities and relationships, as reported by Lachman, in Annual Review of Psychology. Physical symptoms such as insomnia, weight changes, and fatigue can also accompany the emotional distress. If these feelings persist and impact daily functioning, it may indicate a midlife transition.

How to Navigate a Midlife Transition?

Addressing a midlife transition requires a holistic approach that includes both mental and physical health strategies. Acknowledging the transition and seeking support is the first step. Engaging in psychotherapy or counseling can provide a safe space to explore feelings and develop coping strategies. Cognitive-behavioral therapy (CBT) has been shown to be particularly effective in managing anxiety and depression associated with midlife transitions as reported by Dasfari et al. in BMC Psychiatry.

Holistic Health Support: Acupuncture

Acupuncture is a valuable complementary treatment that can support women during a midlife transition. It works by balancing the body's energy flow, or Qi, which can help reduce stress, improve mood, and enhance overall well-being. Specific acupuncture points, such as PC6 (Neiguan, inner aspect of wrist) and GV20 (Baihui, top of head), are known to alleviate anxiety and depression symptoms in a review in CNS Neuroscience & Therapeutics. Regular acupuncture sessions can provide significant relief from the physical and emotional symptoms of a midlife transition.

Holistic Health Support: Mindfulness and Meditation

Mindfulness and meditation practices are powerful tools for managing stress and enhancing emotional well-being. These practices encourage living in the present moment and can reduce the anxiety and rumination often associated with a midlife transition. Techniques such as mindful breathing, progressive muscle relaxation, and guided imagery can be easily incorporated into daily routines, popularized by one of the most renowned Mindfulness experts, Jon Kabat-Zinn. Regular practice can lead to significant improvements in mental clarity and emotional stability.

Holistic Health Support: Physical Activity

Physical activity is another essential component of managing a midlife transition. Exercise releases endorphins, which are natural mood lifters, and helps reduce stress levels. Activities such as yoga, tai chi, and walking are particularly beneficial as they combine physical movement with mindfulness, providing a holistic approach to well-being, as evaluated by Ross & Thomas, in the Journal of Alternative and Complementary Medicine. Establishing a regular exercise routine can greatly enhance both physical and mental health.

Building a Support Network

Building and maintaining a strong support network is crucial during a midlife transition. Connecting with friends, family, and support groups can provide emotional support and a sense of community. Sharing experiences and challenges with others who understand can alleviate feelings of isolation and provide practical advice and encouragement. Engaging in social activities and hobbies can also foster a sense of belonging and purpose.

Take-Home Points

The midlife transition is a significant health topic that encompasses both mental and physical wellness. By recognizing the signs and seeking comprehensive support, women can navigate this challenging phase with resilience. Integrating holistic health practices such as acupuncture, mindfulness, physical activity, and a strong support network can provide a well-rounded approach to managing and overcoming a midlife transition. At Seyhart Wellness, we are dedicated to supporting women's health through all life stages, offering personalized care and holistic therapies to enhance overall well-being.

Longevity Benefits with Acupuncture

The Path to Longevity Through Acupuncture

More and more people are discovering acupuncture for its numerous health benefits, including its potential to improve longevity. But how? Among the components required for a long and healthy life, acupuncture can help maintain physical and mental well-being bybalancing the body’s energy flow, or Qi.

Reducing Stress and Anxiety

It's no mistake that emotional health ranks #1 on our list of key components to a long and emotionally healthy life. Chronic stress and anxiety may significantly impact our health. Acupuncture has been shown to reduce stress hormones and promote relaxation by stimulating the parasympathetic nervous system. A 2024 detailed review in the Journal of Integrative Medicine discusses acupuncture's stimulation of the hypothalamic-pituitary-adrenal axis that regulates our body's stress response and other processes. Combining a regular acupuncture routine with mental health practices such as meditation and yoga can help manage stress levels, leading to improved mental health and a longer life.

Action Plan: Incorporate weekly or bi-weekly acupuncture sessions into your routine to manage stress. Additionally, practice mindfulness techniques such as meditation and deep breathing exercises to enhance relaxation.

Improving Cardiovascular Health

Cardiovascular health is a critical factor in determining lifespan. Of the four most common causes of death in Attia's Outlive, cardiovascular disease is number one, followed by cancer, neurodegenerative disease and Type 2 diabetes metabolic disfunction. Acupuncture has been shown to lower blood pressure, improve heart rate variability, and enhance overall heart function, as discussed in a review in Evidence-Based Complementary and Alternative Medicine. Specific points like PC6 (Neiguan, located on the palm-side of the wrist) and SP4 (Gongsun, located on the arch of the foot) may be particularly effective in promoting cardiovascular health.

Action Plan: Schedule acupuncture treatments that specifically target heart health. Complement these sessions with regular physical activity, such as walking, jogging or yoga, and a heart-healthy diet.

Enhancing Sleep Quality

Never before has the topic of sleep been so central to a holistic approach to better health and longevity. The Mayo Clinic outlines some simple steps to improve your sleep hygiene. Acupuncture has been proven to improve sleep quality by regulating the body’s circadian rhythm and increasing the production of melatonin. In Nature and Science of Sleep, a 2021 study showed that Acupuncture treatments improve chronic insomnia and restfulness.

Action Plan: Seek acupuncture treatments aimed at improving sleep quality. Establish a consistent sleep routine, avoid caffeine and electronics before bed, and create a relaxing sleep environment.

Enhancing Cognitive Function

Maintaining cognitive function is key to a long, healthy life. A review in Neural Regenerative Research revealed that acupuncture treatments in both humans and animals improved cognitive function. As neurodegenerative disease and failing cognition may befall us as we age, acupuncture in your health routine may be a preventive step. 

Action Plan: Adopt acupuncture treatments in your routine health to promote cognitive function and brain health. In addition, engage in mentally stimulating activities such as reading, puzzles, and learning new skills to keep your brain sharp.

Strengthening Overall Vitality

Acupuncture promotes overall vitality by balancing the body’s energy systems and supporting all aspects of health. Regular acupuncture sessions can help maintain this balance, leading to improved longevity and quality of life.

Action Plan: Commit to regular acupuncture treatments to support overall health. Adopt a holistic approach by combining acupuncture with other healthy lifestyle choices, such as a nutritious diet, regular exercise, and stress management techniques.

Take-Home Points

Acupuncture offers a multifaceted approach to enhancing longevity by supporting various aspects of physical and mental health. By integrating regular acupuncture treatments and adopting healthy lifestyle practices, you can improve your chances of living a longer, healthier, and more fulfilling life. Start your longevity journey today by exploring the benefits of acupuncture and incorporating these practical tips into your daily routine.

Summer Stress Relief

While summer is often associated with relaxation, vacations, and a break from the usual routine, it can also be a season of heightened stress and anxiety for many people. Contrary to popular belief, the sunny days and warm weather can bring about significant challenges that exacerbate feelings of stress rather than alleviate them. This newsletter is dedicated to those individuals for whom summer is the most stressful time of the year, exploring the unique landscape of summer stress and offering practical solutions to manage it.

The Hidden Stressors of Summer

Stress is defined as the body’s response to any demand or challenge, and it can manifest physically, emotionally, and behaviorally (American Psychological Association, 2024). Anxiety, a feeling of worry or fear that can be mild or severe, often accompanies stress. During the summer months, certain stressors become more pronounced. Research summarized by a wellness and mental health consortium of the University of Washington School of Medicine indicates that while many enjoy the season, a significant portion of the population experiences increased anxiety and stress.

For instance, parents often find themselves overwhelmed by the demands of keeping children entertained and supervised without the structure provided by the school year.

"Summer means juggling work and finding activities for the kids. It's exhausting and stressful trying to keep everyone happy and safe."

Work-Life Balance

For many professionals, the expectation of maintaining productivity while also taking time off can be daunting. The idea of returning to a mountain of work after a vacation often diminishes the enjoyment of the break itself.

"I feel guilty taking time off because I know the work will pile up. It’s a constant source of anxiety."

Heat and Mental Health

The consequence of the very warm temperatures of summer on mental health has been summarized in this review in Mental Health Reviews. Those with pre-existing mental health concerns, the very young and the elderly may be more susceptible to increased anxiety, stress and even cognitive impairment caused by elevated temperatures.

"The heat makes my arthritis worse, and I find myself staying indoors, feeling isolated and anxious."

Social Expectations

Social expectations and comparisons can add to the stress. Social media often showcases idyllic vacations and perfect family moments, which can lead to feelings of inadequacy and pressure to create similar experiences. 

"Seeing everyone's vacation photos makes me feel like I'm missing out. It's stressful trying to live up to those expectations."

Seasonal Affective Disorder (Summer SAD)

While commonly associated with winter, Seasonal Affective Disorder (SAD) can also occur in summer. Worsening of depressive symptoms, insomnia, weight loss, anxiety and irritability may be the symptoms felt.

"I dread summer. The long days and heat make it hard for me to sleep, and I feel constantly on edge."

Practical Solutions for Summer Stress

Understanding that summer can be a stressful time is the first step towards managing it. Here are five practical tips to help reduce stress and anxiety during the summer months:

Top 5 Tips to Manage Summer Stress

1. Create a Routine: Establishing a flexible but consistent routine can provide structure and reduce anxiety. Include regular times for meals, activities, and rest. This can be particularly helpful for families with children.

2. Budget Wisely: Plan your summer expenses in advance. Set a budget for vacations, activities, and childcare. Look for free or low-cost activities in your community to minimize financial stress, such as trips to the library, to a water park, or a rotating schedule of playdates, where parents alternate childcare responsibilities. 

3. Prioritize Self-Care: Make time for self-care activities that help you relax and recharge. This could include exercise, reading, meditation, or spending time in nature. Acupuncture and other wellness treatments can also be highly beneficial.

4. Stay Cool and Hydrated: Manage physical stress from the heat by staying hydrated and finding ways to stay cool. Use fans, air conditioning, and cool showers to keep your body temperature down. Dress in light, breathable fabrics.

5. Set Realistic Expectations: Avoid comparing your summer experiences to others’. Focus on creating meaningful moments rather than perfect ones. Remember that social media often presents an idealized and inaccurate version of reality.

Embracing a Balanced Summer

Knowing about the unique stressors that summer can bring and implementing these strategies, may allow you to navigate the season with greater ease and enjoyment. Remember, it’s okay to feel stressed during a time that’s supposed to be relaxing. Seeking support from friends, family, or a wellness professional can make a significant difference.

Summer Heat Can Worsen Your Pain

Summer heat can definitely intensify various health conditions, leading to increased discomfort for those affected. Understanding how acupuncture may offer relief is a key part of embracing holistic health management. Read on to find out how acupuncture can help support some of our most common pain conditions - migraines and headache, arthritis, fibromyalgia, sciatica and back pain. 

Migraines and Headaches

Migraines and headaches often worsen with high temperatures and humidity, which can trigger or intensify pain episodes. Symptoms include throbbing pain, sensitivity to light, and nausea. Traditional Chinese Medicine approaches these conditions by focusing on balancing the body's energy and reducing inflammation. In the Canadian Medical Association Journal, Acupuncture stimulates points specific points to alleviate headache pain and promote relaxation. By targeting these specific points, acupuncture helps to release tension, improve blood flow, and mitigate migraine triggers, providing a natural and effective solution sometimes, without the need for medication.

FOR RELIEF: For individuals with persistent migraines, we recommend weekly acupuncture treatments with cupping add-on. Our acupuncturist will tailor an individual plan based on your needs to prevent migraines from impacting your health. 

Arthritis

Arthritis, particularly osteoarthritis and rheumatoid arthritis, can be exacerbated by summer heat and humidity, leading to increased joint pain and stiffness. A review in Harvard Health concludes that humidity can worsen arthritic pain. Acupuncture can be used to treat inflammation and improve joint mobility. Focusing on specific acupuncture points can be effective in alleviating pain and enhancing joint function. Regular acupuncture sessions can lead to significant improvements in pain levels and overall joint health, making it a valuable tool in managing arthritis during the hot summer months.

FOR RELIEF: If you suffer from arthritis, neck or shoulder stiffness consider a weekly 25 min acupuncture session. Our acupucnturist may also recommend electro-acupuncturefor more intensive pain relief. 

Fibromyalgia

Fibromyalgia, characterized by widespread musculoskeletal pain, fatigue, and tender points, often worsens with extreme temperatures, including summer heat. Here is a link to tips on managing fibromyalgia during the summer. Traditional Chinese Medicine aims to address the root causes of fibromyalgia by improving circulation and reducing muscle tension through acupuncture. Acupuncture offers a holistic approach that not only targets pain but also enhances overall well-being, making it an ideal treatment for fibromyalgia sufferers. A review in Orthopedic Reviews, revealed that acupuncture is a strong complementary approach in effective management of fibromyalgia.

FOR RELIEF: We recommend weekly acupuncture treatments to help maintain optimal health especially in the summer months. Consider a cupping add-on for increased circulation and release of toxins from energy stagnation. 

Sciatica

Sciatica, caused by irritation or compression of the sciatic nerve, can be aggravated by high temperatures, leading to increased pain and discomfort in the lower back and legs. Here is a link to managing sciatica during the summer months. Traditional Chinese Medicine treats sciatica by focusing on relieving nerve compression and reducing inflammation through acupuncture. A review in Evidence-Based Complementary and Alternative Medicine supports the use of Acupuncture in effectively reduces the intensity and frequency of sciatica episodes, providing long-term relief and improving mobility without the side effects associated with conventional treatments.

FOR RELIEF: Acute pain from sciatica may require 2-3 acupuncture sessions per week. Our acupuncturist will help tailor a plan according to your symptoms. 

Back Pain

Chronic back pain can be exacerbated by summer heat, as increased sweating and dehydration can lead to muscle cramps and stiffness (Wilder, 2006). TCM approaches back pain by enhancing blood flow and reducing muscle tension with acupuncture. A 2020 review in Cochrane Review found that Regular acupuncture treatments may prevent back pain flare-ups, ensuring that individuals remain active and comfortable during the summer months. The greatest impact of acupuncture was found to be an increase in a person's ability to function well. 

FOR RELIEF: We recommend starting with weekly acupuncture treatments until improvement in back pain is observed. Cupping may also help to improve symptoms. Our acupuncturist will help provide a tailored treatment plan for your needs. 

Take-Home Points

Summer heat can significantly worsen various pain conditions, but acupuncture offers a comprehensive and holistic approach to managing these issues. By incorporating acupuncture, which promotes natural healing and pain relief, Traditional Chinese Medicine helps to restore balance and enhance overall well-being, providing effective support during the challenging summer months.

Summer Skin & Bodycare

Facial Acupuncture for Acne and Rosacea

We have learned in our most recent newsletter the benefits of facial acupuncture over botox for keeping skin healthy and glowing, while bringing out our natural beauty. But did you know that facial acupuncture can be a natural and effective treatment for skin conditions such as acne and rosacea? 

Acne is an inflammatory disorder of the skin when hair follicles become clogged. The resulting pimples or zits can appear on the face, but also on the back, chest and shoulders. Acne not only affects teens, but can also be a troubling problem for adults.

A systematic review published in Medical Acupuncture found that acupuncture for specific acu-points, together with cupping were beneficial for improving acne. This study also found that cupping alone may be better than pharmaceutical interventions for acne. It is possible that the anti-inflammatory nature and circulation-enhancing effect of acupuncture may be responsible for the benefit in people with acne.  

Rosacea is an inflammatory condition affecting middle-aged and older adults where the skin of the nose and cheeks is chronically inflamed and red. Symptoms may come and go, and sun-exposure and stress may exacerbate the inflammatory skin changes. 

Acupuncture is a well-known treatment for rosacea. It's effects may be due to the stimulation of the micro-circulation, the fine vessels under the surface of the skin that are prone to inflammation. A case report published in Medicine described a 52 year old female with long-standing rosacea who had tried numerous medications, anti-fungals and steroid creams to no avail. An intervention of half-hour acupuncture sessions three times per week resulted in a near resolution of her rosacea that lasted by 6 months. Blood flow studies after acupuncture indicated improved circulation. 

We encourage those struggling with acne or rosacea to undergo a series of acupuncture treatments for relief - our Seyhart acupuncturists are here to offer their expertise. 

E-Stim for Skin and Body Rejuvenation

Electro-stimulation acupuncture, or e-stim, combines traditional acupuncture with modern technology to deliver impressive results for skin and muscle tone. A scientific report on the molecular physiology of micro-current therapy published recently in Acta Mechanica Sinica highlights the mechanisms of micro-current stimulation, a safe and relatively effective and cost-efficient method to effectively enhance skin elasticity and reduce signs of aging. E-stim works by sending gentle electrical pulses to acupuncture points, stimulating collagen production, wound healing, and muscle toning. 

At Seyhart, we integrate e-stim with our acupuncture treatments to maximize a comprehensive approach to skin and body rejuvenation.

Comprehensive Body Care with Tuina and Gua Sha

Tuina and Gua Sha are powerful modalities in traditional Chinese medicine that work together to promote overall body wellness. Tuina, a therapeutic form of massage, and Gua Sha, a technique involving skin scraping to improve circulation, are particularly beneficial for women with conditions like arthritis and Carpal Tunnel Syndrome. Research has shown that these therapies can significantly reduce pain and improve mobility. During the summer months, when physical activity is at its peak, Tuina and Gua Sha can alleviate muscle tension and promote relaxation, helping you enjoy the season to the fullest. 

Benefits of Facial Acupuncture Over Botox

Botox vs Acupuncture: Seeking a Holistic Approach to Beauty and Wellness

Botox, initially discovered in the 1790s, gained fame for its ability to treat crossed eyes and later became a popular cosmetic treatment to reduce wrinkles. However, Botox has increasingly been used by younger individuals, leading to a concerning trend of dependence. Known as “pre-juvenation,” this practice involves teenagers receiving Botox injections to prevent future wrinkles, driven by social media and celebrity culture. The physical and mental health implications of this trend are significant, fostering a lifelong dependency on cosmetic interventions.

Complications of Botox

Botox is not without its risks. A detailed review of both mild and serious adverse consequences is covered in this review, published in 2020. Common side effects include localized pain, swelling, bruising, headaches, and flu-like symptoms. More severe complications can include muscle weakness, difficulty swallowing, breathing issues, vision problems, and allergic reactions. There is also the potential for the toxin to spread beyond the injection site, causing unintended muscle paralysis. Additionally, some patients develop antibodies to Botox, diminishing its effectiveness over time. Given these risks, it is crucial for individuals to consider safer, more holistic alternatives.

Botox May Reduce Social Connectedness

Our facial muscles help convey our emotional expressions to others. When muscles are paralyzed and we cannot show our emotions to their full extent, we may miss out on the opportunity to connect with others. A recent client expressed that she was concerned that her new baby would be unable to read her emotional cues, and hence bonding between mother and baby might be compromised. Be sure to consider the ability to show your expressions with your practitioner.

Advantages of Facial Acupuncture

Facial acupuncture, an ancient practice, offers a natural alternative to Botox for enhancing skin health. By boosting blood flow and stimulating collagen production, facial acupuncture promotes smooth, youthful skin without introducing toxins. Unlike Botox, which temporarily paralyzes muscles, acupuncture works with the body’s natural processes. Studies have shown significant improvements in skin elasticity and texture following regular acupuncture treatments (Yun et al., 2013). Moreover, the side effects of acupuncture are minimal, usually limited to slight redness or minor bruising, which resolve quickly.

Beyond its physical benefits, facial acupuncture positively impacts mental health. The treatment reduces stress and anxiety while promoting overall well-being, providing a mental reset that Botox cannot achieve. Research highlights the stress-reducing benefits of acupuncture, significantly improving quality of life. This holistic approach addresses both mind and body, offering a comprehensive solution for those seeking beauty and wellness.

Take-Home Points

While Botox may offer temporary cosmetic benefits, its potential complications and mental health pitfalls make it a less desirable option. Facial acupuncture provides a safer, more holistic alternative, enhancing both physical appearance and mental well-being. Embracing natural treatments like acupuncture can lead to lasting beauty and wellness, free from the risks associated with Botox.

Boosting Men’s Health With Acupuncture

In the world of health, men historically lag behind women in seeking care and prioritizing their emotional and physical well-being. This trend exists in both conventional and holistic health practices, including acupuncture. Despite acupuncture's proven benefits, men are less likely to utilize this ancient and effective therapy compared to women. What are men missing out on? Read on.

Gender Differences in Acupuncture Utilization

Research indicates that women are more than 2.5x more likely to visit an acupuncturist then men. This discrepancy may be attributed to societal norms that discourage men from seeking help for health issues and promote a culture of self-reliance and stoicism. Consequently, many men miss out on the substantial benefits acupuncture can offer.

Common Men's Health Issues Benefited by Acupuncture

Chronic Pain:

Acupuncture is renowned for its ability to alleviate chronic pain, a common issue among men, particularly those involved in physically demanding jobs or sports. The mechanism involves stimulating specific points on the body to release endorphins and reduce inflammation. A meta-analysis published this year in Current Pain and Headache Reportsdemonstrated that acupuncture has a lasting effect in relieving chronic neck pain, with a sustained beneficial effect over three months.

Stress and Anxiety:

Men often internalize stress and anxiety, leading to severe mental health issues. Acupuncture can significantly reduce stress levels by regulating the body's stress response and balancing the autonomic nervous system. 

Insomnia:

Many men struggle with sleep disorders, often due to high stress and sometimes demanding lifestyles. Acupuncture can improve sleep quality by addressing underlying issues such as stress, pain, and hormonal imbalances. Research published this year in Sleep Medicine Reviews has shown acupuncture to be effective in treating insomnia, providing a non-pharmacological alternative for better sleep.

Prostate Health:

Prostatitis and benign prostatic hyperplasia (BPH) are common issues affecting middle-aged and older men, resulting in symptoms of urgency (having to pee all of a sudden) and difficulty with urination. Oftentimes the medications used to control prostate symptoms can have side-effects. Acupuncture can help manage symptoms by improving blood circulation and reducing inflammation in the prostate area. 

Sexual Health:

Erectile dysfunction (ED) and other sexual health issues can profoundly impact a man's quality of life. Acupuncture has shown promise in improving sexual function by enhancing blood flow and reducing stress. A review in Medicine discusses that acupuncture may be a beneficial adjunct treatment for ED.

Encouraging Men to Embrace Acupuncture

Understanding the reluctance among men to seek help and the proven benefits of acupuncture can pave the way for more men to explore this holistic treatment. Acupuncture offers a natural, effective solution for many of the challenges men face, promoting overall well-being and quality of life.

Take-Home Points

Boosting men's health with acupuncture involves addressing the disparities in help-seeking behavior and highlighting the substantial benefits of acupuncture. Chronic pain, stress, insomnia, prostate health, and sexual function are areas where acupuncture can make a significant difference.

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.