Self-Care Techniques for Chronic Pain

Below is a continuation from our last blog post "Your Pain is in Your Head".

In addition to the use of acupuncture needles and herbs to address deficient Blood, an acupuncturist treating chronic-pain symptoms may suggest some simple self-care techniques.

Mindfulness, for example, teaches people to be inquisitive rather than judgmental about their ailments. It teaches us to approach our issues with an open mind and to let go of expectations. Cultivating greater self-awareness helps to bring balance to the body and mind. It also makes it easier to determine when medical intervention is necessary or when it may be okay to wait for the discomfort to pass.

Chronic pain sufferers often feel as though they are constantly in pain. But by using mindfulness to bring increased awareness to their symptoms, many realize that their pain actually has ups and downs, and sometimes disappears completely. 

Mindfulness is just one self-care technique that can be helpful in addressing the physical and emotional components of chronic pain. Your acupuncturist may also recommend pressure points that you can massage on yourself, self-administered moxibustion, movement therapies such as qigong, and changes to your diet. Ask your practitioner about steps you can take at home to support your acupuncture treatments.

If you suffer from chronic pain, pain medications may not be the only answer. Whether it’s an acupuncturist, naturopath, or Western medical doctor, find a clinician who is open minded and understands the importance of treating your body and mind as one. It may be just the change you’ve been hoping for.

The Birth of a New Year

With the birth of a new year is the birth of our first shared event. You are cordially invited.... (call or email to schedule!)

Migraine Treatment and Prevention

The countdown is on for Migraine Awareness Week. My patients (and friends!) will concede that one of my favorite parts of my practice is providing acupuncture for migraine sufferers. The techniques available to individuals when they come to our clinic are unique in our community. Many find immediate and profound relief from acupuncture, for others it may take a few sessions. Regardless, however, I believe that resolution IS possible. Offering education and guidance for at home care is always part of the regimen. Below are some of the key points. Read on and let us know - what is your experience with migraines and acupuncture relief? Have you discovered any techniques you can use on yourself that provide immediate relief?

Try massage at the red points above!

Pressure

Many people find that applying gentle pressure to the head, face, and neck during a migraine can help ease the pain. Techniques to try:

• Press the brow line and under the eyes.
• Rub the temples and jaw in a circular motion.
• Massage the base of the skull with a tennis ball.

Diet Changes

Some people find that certain foods trigger their migraines. Common trigger foods include alcohol, caffeine, chocolate, canned foods, cured or processed meats, aged cheeses, cultured dairy, MSG, and aspartame. Keeping track of what you eat with a food diary can help you identify what you ate before a migraine came on. Try eliminating these foods one at a time to see if it improves your migraines.

Good Habits Fight Migraines

Your lifestyle can have a big impact on how often you get migraines. These tips can help:

• Keep a migraine diary to track your triggers.
• Don't skip meals.
• Stay hydrated.
• Get regular exercise.
• Maintain a healthy weight.

Be Like The World’s Top Men’s Tennis Player - Drink Warm Water!

Djokovic May Be Hot But His Drinks Are Warm

Novak Djokovic is the No.1 male tennis player in the world right now, and he follows a strict diet to maintain his health and superiority on the court.
The Wall Street Journal wrote about Djokavic’s new book, in it he explains his diet. He writes that he does not consume caffeine or sugar and only drinks warm water all day long. Yes, warm water! This fact caught my interest because Chinese Medicine advocates that we drink water at room temperature or warm and that  to avoid ice water. In his book, Djokavic’s writes that cold water "slows digestion” and "diverts blood away from where I want it—in my muscles." He seems to have a philosophy that  is very similar to Chinese Medicine. In traditional Chinese Medicine, the constant consumption of cold water and the use of ice in drinks is harmful because our bodies need to maintain an internal heat in order to absorb nutrients. Cold, when ingested, constricts the blood vessels and hinders our digestive process. I wouldn’t be surprised to hear that Djokovic uses acupuncture and herbs.

What temperature is the water you drink? Are you willing to try to only drink warm water all day and see if you feel the benefits? 

Acupuncture Benefits (Part 2)

Last week, we began to discuss how acupuncture helps us see the world differently. Today we will continue to highlight five more ways that acupuncture may benefit YOU in 2013.

4. It can help give you more energy.

Although it's common to find yourself in "acu land" -- a somewhat dazed, blissfully-relaxed state -- immediately following acupuncture treatment, the after effect is usually increased energy. Many people report having more energy in the hours, days and even weeks after acupuncture treatment. You may notice that you're avoiding that post-lunch coma, feeling more motivated to hit the gym, or just sensing a little extra spring in your step.

5. It will clear your head.

In addition to the surge of physical energy that follows emerging from acu land, many people notice improved mental clarity after acupuncture. They're able to make decisions faster with greater confidence. They feel more motivated and resolute about tackling items that have been lingering for months on their to-do lists. It's as if the mental cobwebs have been cleared out. Suddenly, you will be out of your own way.

6. It will allow you to give yourself a break.

Acupuncture looks at how root imbalances affect the whole system. This means that when one thing is out of whack, it can affect you in multiple ways. Many of us are quick to beat ourselves up when we can't muster energy for something that used to come easy, or when we fail to accomplish all the things we "should" be doing.

By thinking of yourself as a complex, interconnected system, it becomes easier to understand why you might be feeling incomplete or depleted. Acupuncture broadens your awareness of the things that can potentially influence your physical and emotional health. This, hopefully, will help you be a little kinder to yourself.

7. It can help you sleep.

Insomnia is one of the most common complaints seen by acupuncturists, and acupuncture can be highly effective at helping it. But even in people who do not recognize or mention sleep as a problem, acupuncture has a tendency to produce more restful nights. This often goes unnoticed until asked about on a follow-up visit. Many acupuncturists hear this refrain multiple times a day: "You know, now that you mention it, I have been sleeping a lot better since I started coming for acupuncture."

8. It will get you thinking differently about food.

Whether you're Paleo, vegetarian, gluten-free, dairy-free, or free of any restrictions, acupuncture will lend some interesting perspective to your food choices. In acupuncture, foods often are thought about in terms of temperature. Some people, because of their constitutions or root imbalances, need warming foods while others need foods that cool. And this can change significantly based on the seasons. Everyone is different. Acupuncture dietary theory sheds light on why some people can eat certain foods and feel unaffected while others can't even look in their direction.

Nutrition for good night's sleep

Do you have a hard time catching the zzzzz’s you need? Six to eight hours of quality sleep every night is necessary for your immune system, digestion, energy, and mental health.  It’s vital to recharge your body so you can conquer the day ahead!  Here are some nutritional tips to help you settle down for the night:

Keep your caffeine to a minimum, and only in the morning.  

Every body breaks down caffeine differently, but its effects always last longer than the initial buzz you feel.  It can take anywhere from 5-11 hours for your body to metabolize caffeine completely.  Limit your caffeine to less than 150mg per day (about one 8 oz coffee), and stick to drinking it in the morning.  For the caffeine content of different beverages, check out this page from the Mayo Clinic.

No meals or snacks within 2 hours of bedtime.  

While your body does require some restful time for digesting, the whole process does require quite a bit of energy.  It can be hard to get to sleep when your digestive organs are still hard at work!  Additionally, meals close to bedtime can result in weight gain and heartburn.

Make sure you’ve got magnesium in your diet. 

Magnesium is necessary for relaxation in a number of different ways.  Good sources of magnesium include seeds (like sunflower or flax) and dark leafy greens. If you find your digestion is irregular in addition to being wound up at bedtime, a magnesium supplement may be an excellent option to get things moving. At Health On Point we carry a product that patients and practitioners alike swear by. Stop in for a free sample!

Calm down with some herbal tea.  

Our Super Sleep herbal tea is compounded to help your body prepare for sleep.  Take a few minutes away from the computer, television, or other distractions to clear your mind and help you settle down.

This week's article courtesy of Daily Dose Wellness.

Health and Diet: Should I Take a Multivitamin?

More and more of our patients are interested in how they can care for themselves outside the clinic. On a daily basis I hear, "What can I do between treatments?" or "Is there anything I can do on my own to help me reach my goals?". What I love about my practice and what Health On Point has to offer, is that it is NOT a passive experience. What happens in the treatment room is invaluable, but so are the behaviors and choices you make once you walk out into the world. We are on the cusp of winter, and often it is a season of neglect. Many become distracted by holidays and family excitement (or troubles!) and of course the impending cold which leaves many feeling cooped up and unhealthy. In response to your inquiries and concern for self care, I will be posting monthly - if not bi-weekly - articles on self care. Some will take the form of nutrition/supplement support. Other articles will include whole foods recipes or special offers available in clinic. We are incredibly excited to share this with you. Please let us know what you think - and if you have particular interests or requests, we are all ears!

Today's article is from a colleague's website. She is a wonderful nutritionist and is thrilled to share her knowledge with us. The topic we’ll discuss this week is what current research says about the effectiveness of taking a daily multivitamin.  Keep in mind that vitamins and supplements are just as serious as prescription drugs; so don’t take anything new without talking it over with a healthcare professional!

Many people like the concept of a multivitamin.  It seems like a good idea to take a pill to make up for any nutritional gaps in one’s diet.  But does it actually do your body any good?

One 2011 study looked at the multivitamin use and health issues of 182,099 participants over the course of three years.  They found no difference in cancer risk, heart disease, or mortality between the persons who used multivitamins and those who didn’t.

On the other hand, some studies have found that people who use multivitamins have lower rates of disease.  Another study from 2011 found that breast cancer patients who took a multivitamin after treatment had higher survival rates.  These studies also find that people who take multivitamins tend to eat more plant foods and exercise, so it can be hard to tell if the vitamin is adding any additional benefit.

Based on the current research, it appears that a multivitamin does no visible harm or good.  Some people with specific health needs may benefit from a vitamin or herbal supplement.  It’s important to discuss supplements with a Nutritionist, Dietitian, Herbalist, or Pharmacist before trying anything new.  For the most part, your dollars will be better spent on wholesome fresh foods instead of pills!

If you are interested in more information about seasonal wholesome fresh foods according to Chinese Medicine, call for a consultation today!