New Year's Resolve Fading? How Acupuncture can help you reach your goals (part 5 of 5)

This week was the start of the Chinese New Year and is my last post in a series about keeping New Year's Resolutions throughout the year.

Resolution 5: Eliminate Stress

Stress reduction is always on the top ten list for New Year’s resolutions and for a good reason. Each day we juggle challenges and opportunities (from work, family, friends) or different stressors; how we manage them determines if "stress" has a positive or negative effect. An inability to manage stress is often the cause of illness and the deterioration of health. Numerous studies have demonstrated the substantial benefits of acupuncture in the treatment of stress, anxiety [1] and lowering blood pressure [2].

In addition to acupuncture, Traditional Chinese Medicine offers a whole gamut of tools and techniques that can be integrated into your life to reduce stress and keep it in check. These tools include Tui Na, Qi Gong exercises, herbal medicine, dietary therapy, meditations and acupressure that you can administer at home or your office. You can click the links or search this blog for more articles about these practices.

If the stress in your life is throwing you off balance, consider coming in for a treatment to regain peace of mind and stay healthy. Wellness is an active commitment to live a balanced and fulfilled life.

--

[1] "Auricular Acupressure as a Treatment for Anxiety in Prehospital Transport Settings," ANESTHESIOLOGY; June 2003, V 98, Issue 6, Pg 1328-1332; Alexander Kober MD, Thomas Scheck MD, Barbara Schubert BS, Helmut Strasser BS, Burkhard Gustorff MD, Petra Bertalanffy MD, Shu-Ming Wang MD, Zeev N. Kain MD, Klaus Hoerauf MD

[2] "Randomized Trial of Acupuncture to Lower Blood Pressure," CIRCULATION; June 4, 2007; Frank A. Flachskampf MD*, Joachim Gallasch MD, Olaf Gefeller PhD, Junxue Gan MD, Juntong Mao MD, Annette B. Pfahlberg PhD, Alois Wortmann MD, Lutz Klinghammer MD, Wolfgang Pflederer MD, and Werner G. Daniel MD
doi: 10.1161/CIRCULATIONAHA.106.661140
http://circ.ahajournals.org/cgi/content/abstract/CIRCULATIONAHA.106.661140v1

New Year's Resolve Fading? How Acupuncture can help you reach your goals (Part 2 of 5)

Last week I blogged about the number one resolution Americans make each New Year's, losing weight. This week I can share with you how acupuncture can maintain or improve your cognitive skills and memory.

Resolution 2: Stay Sharp

Maybe you want (or need) to learn a new language or take a class at your local college. However you choose to exercise your brain, acupuncture can help. Numerous studies [1, 2, 3] suggest that acupuncture can help improve memory, mental clarity, concentration and cognitive function.

Studies show how acupuncture can be used to treat memory impairment induced by chronic pain [4], diabetes, and cerebral ischemia [5]. Other studies have looked at how acupuncture affects the performance of students during an exam, women experiencing post-menopausal "brain fog", patients with Alzheimer's disease and the effects of vascular dementia. The results, thus far, show acupuncture has a positive effect on memory and cognitive function.

In Traditional Chinese Medicine, memory and cognitive function is associated with Kidney function. Over the years the energy of the body declines, resulting in reduced circulation. By tonifying the Kidneys, the "body essence" is balanced. In this context, "body essence" refers to hormones and neurotransmitters which regulate body function.

Acupuncture and TCM are powerful tools, by themselves or as a supportive treatment in conjunction with western medicine. At Point-A Place Of Wellness, we offer herbal consultations as well as acupuncture treatment.

---
Resources
[1] "Repeated 2 Hz peripheral electrical stimulations suppress morphine-induced CPP and improve spatial memory ability in rats"; EXPERIMENTAL NEUROLOGY, Vol 194, Issue 2, August 2005, Pages 550-556; Ji-huan Chena, Jing Lianga, Gui-bin Wanga, Ji-sheng Hana and Cai-lian Cui

[2] "The role of the endogenous opioid system in the effects of acupuncture on mood, behavior, learning, and memory"; MEDICAL HYPOTHESIS, Volume 50, Issue 6, June 1998, Pages 475-478; Sher, L.

[3] "Acupuncture prevents cognitive deficits and oxidative stress in cerebral multi-infarction rats" NEUROSCIENCE LETTERS, Volume 393, Issue 1, 23 January 2006, Pages 45-50; Cun-Zhi Liua, Jian-Chun Yua, Xue-Zhu Zhanga, Wei-Wei Fub, Tong Wanga and Jing-Xian Han

[4] "Cognitive impairment in patients with chronic pain: the significance of stress"; CURRENT PAIN HEADACHE REPORT, Vol 2, 7 April 2003, Pages 116-26; Hart RP, Wade JB, Martelli MF

[5] "Electroacupuncture restores learning and memory impairment induced by both diabetes mellitus and cerebral ischemia in rats"; NEUROSCIENCE LETTERS, Vol 443, Issue 3, 10 October 2008, Pages 193-198; Xiang-Hong Jinga, Shu-Li Chena, Hong Shia, Hong Caia and Zhi-Gao Jina

Photo Credit: http://flashfree.wordpress.com

Case Study - Depression

OBSERVATIONS

A 14 year old boy comes with his mother to my office. His mother is concerned because her son has been depressed for 3 months. They visited her family before his depression became noticeable. Sometime after returning home, she found her son crying. He started seeing a psychologist which helped until he took Sudafed™ to relieve cold symptoms.1 The depression became worse than before.

During the family visit, the boy was to undergo a fat-reduction procedure on his chest. He and his mother were going to stay with her family while he recovered. While there, he witnessed a family fight. The result of the fight was his mother had to find friends to stay with at once.

Another stressor for the boy is he just moved to a new, bigger school after going to the same school for 8 years.

The boy complained of daily headaches centered at the occipital area. He was fatigued and would vomit clear fluids every morning since the surgery. For the past year, he has been getting shots for his allergies which reduced his asthma. He also has a tendency to develop sore throats.
He was quiet and his mother did most of the talking for him.

His tongue was red, no coating, and his pulse was rapid and superficial. Palpation of his neck, shoulders and chest reveal tenderness and spasm of his muscles.

DIAGNOSIS: Wind Heat Attacking The Lung/Sinus

His Lung function was already compromised, as evidenced by his asthma, allergies, and sore throat. This was compounded by the sense of loss created by the situation with his mother’s family and leaving his old school. Any unresolved or suppressed anger will also turn into sadness and reduce immune (TCM: Lung) function.

His headaches resulted from sinus inflammation. Autumn weather is dry and increases mucus membrane sensitivity resulting in increased mucus secretion. Post nasal drip during the night caused the vomiting in the morning. Allergies (inflammation of the mucus membranes) overwork the immune system leaving him tired and unable to deal with his emotions.

The surgery created more inflammation in the muscles of the chest. The physical and emotional stressors manifest as a heavy sensation and constriction of his chest. Crying is the natural release.

TREATMENT

Treatment included acupuncture, soft tissue manipulation and Chinese herbs.

I needled his chest (R17) and he felt immediate relief. I also massaged his neck, face, scalp, upper back and his arms and hands along the Lung and Large Intestine meridians. This reduced the inflammation, improved lymph flow/drainage and relaxed the chest, neck and back. While treating, I emphasized deep breathing. Even breathing helps him to let go of the emotions he is holding. Deep breathing creates an “internal massage” allowing the intercostals (rib muscles) to fully relax. This improves lung function.

I demonstrated how he can improve his own Lung function with Qi Gong tapping along his Lung and Large Intestine meridians. I instructed him to do this every day; it would enhance his immune system. I am empowering him to take part in his healing and learn to deal with his emotions instead of holding them in.

I also prescribed an herbal formula to alleviate his allergies and reduce the post nasal drip.

OUTCOME
He came back a week later and said he is not vomiting since the visit. He feels less depressed and his chest and upper back are less sore. He didn’t have any headaches this week.

He manages to take the herbal formula only once a day instead of the recommended three times daily.

GOING FORWARD

My objective is to give the boy tools to deal with his depression and any other health issues.

Two percent of preteens and 5% of adolescents suffer from depression.2

The first step is to make him aware of his physical sensations and how he can change them. I encouraged him to use breathing and Qi Gong tapping to create more space in his chest to change his physical and emotional patterns.

Wellness is an active commitment to live a fulfilled life. I am happy I could initiate the healing process for him.

===
1 In TCM sadness resides in the lungs (each emotion manifests in different areas of the body). He needed to strengthen his lungs to relieve his symptoms instead of using Sudafed which suppresses his natural lung function.
2 www.about-teen-depression.com/

Qi Gong Workshop - Thank You

Thank you so much to those of you who attended my Qi Gong workshop with guest instructor Julieta Ortiz. Creating Wellness is an active commitment to live a healthy and fulfilled life.

I enjoyed Juliana Ortiz's class. Not only did she explain the background for how you move, she made it easy by giving visualizations and demonstrating the moves. There was a big difference in my body and my mood coming to the class and leaving it. The tension left my body and I felt happier. The great thing is that every one can practice Qi Gong and get the benefit.

I invite you to join us for the next Qi Gong class with Julieta on June 17, 2009.

Qi Gong Workshop - Wednesday May 6 at 7pm

Point-A Place of Wellness invites you to join us for an informative and relaxing workshop on Wednesday, May 6 at 7 pm with guest instructor, Julieta Ortiz.

Julieta has been practicing and teaching Qi Gong for more than 8 years after studying several disciplines including gymnastics, ballet, dance, Yoga and Tai Chi.

Julieta finds in Qi Gong “the essence of human movement.”

Qi Gong helps enhance energy, balance and coordination. It improves blood circulation and releases tension. Completely non-impact, Qi Gong can be practiced by anyone, regardless of age or physical fitness.

Wellness is an active commitment to live a balanced and fulfilled life. To help you get the most out of the workshop session, wear loose, comfortable clothing.

This workshop is $10.
Please share the gift of wellness with others;
INVITE A FRIEND.

CREATE WELLNESS: Qi Gong Meditation

We held our monthly meditation last night. Thank you to all that attended.

The focus of the meditation this time was to “open the spine”. By opening the spine we are influencing the nervous, endocrine and immune systems.

When opening the spine, I would like to emphasize the importance of the neck area. There are many lymph nodes located here to engulf pathogens that invade the body. In Traditional Chinese Medicine (TCM), the area of the upper back and neck correlates to respiratory function which influences immunity. By stimulating the energy flow in this area; you allow more lymph drainage and give your immune system a boost.

One of the techniques we used was Qi Gong [pronounced: chee kung]. Qi Gong means “Breath Cultivation” and refers to exercises that increase energy, health and longevity. Qi Gong is a self-healing art that combines movement and meditation. Regular practice of Qi Gong can prevent and treat illness, has been proven to reduce stress and improve immunity , and can integrate mind/body/spirit.

We started with opening the low back and traveled up the spine towards the neck area. I taught the meditation participants Qi Gong exercises for the neck and shoulder areas and then we explored the meridians along the arms.

The Lung meridian travels from the chest down the inside of your arm to the tip of the thumb. Energy traveling this meridian then moves back up the arm along the Large Intestine meridian on the backside of the arm, over the shoulder, up the side of the neck, and then crosses the face under the nose to just under the cheekbone. Stimulating the points on these meridians stimulates the immune system.

We incorporated face massage to open (drain) the sinuses and used eye exercises to, well, because I like it (they reduce tension in the eyes) and then incorporated Mindfulness Meditation observing our thoughts (mental images and self-talk) and sensations (physical and emotional). After “scanning” the body and mind this way, we transitioned to opening the spine some more with Chakra meditation.

This was a really good meditation. We were able to create a free flow of energy. I am happy I was able to incorporate different techniques from various teachers into a single practice. It proved to be uplifting and energizing for all of us.

Meditation is a great practice for this season. Enjoy your holidays.
_____________________

1
See: Candace Pert “Molecules of Emotion”

2
“Mindfulness-based cognitive therapy to prevent relapse in recurrent depression.”
Kuyken, Willem; Byford, Sarah; Taylor, Rod S.; Watkins, Ed; Holden, Emily;
White, Kat; Barrett, Barbara; Byng, Richard; Evans, Alison; Mullan, Eugene;
Teasdale, John D. Journal of Consulting and Clinical Psychology. Vol 76(6),
Dec 2008, 966-978.

3
“Assessment Of Immunological Parameters Following A Qigong Training Program.”
Manzaneque, JM; Vera, FM; Maldonado, EF; Carranque, G; Cubero, VM; Morell, M;
Blanca, MJ. Department of Psychobiology and Methodology, Faculty of Psychology,
University of Malaga, Campus de Teatinos, 29071 Malaga, Spain.
Medical Science Monitor. 2004 Jun;10(6):CR264-70. Epub 2004 Jun 1.

4
See: Shinzen Young “Basic Mindfulness”

Creating Wellness – Meditation Part 2

One very important benefit of meditation is the ability to track the components of your sensory experience as they arise moment-by-moment and develop a gentle attitude toward them. By “components of sensory experience” I mean sensory experiences such as physical-type sensations in your body, emotional-type sensations in your body, mental images, and internal conversations.

When you develop a “gentle attitude” toward your sensory experiences, you eliminate suffering.

Let me give you an example:
Let’s say you are running a long race and at some point a deep part of you is ready to give up. Your original intention was to finish, maybe even win, and objectively speaking, your body is still at least some what capable of running, but subjectively, you want to quit. In this case, what were the specific sensory components responsible for the perception “I give up”? Well, for one thing, there are physical sensations in your body that will go away if you stop.

How many distinct “flavors” of physical-type sensations would there be? For this example, let’s say there are three.

1. Sharp muscle pain due to lactic acid build-up
   (This sensation is centered in your legs);
2. Being winded when your body needs more oxygen
   (This sensation is in your chest);
3. 3. Weakness, exhaustion, discomfort due to tiredness
   (This sensation is uniformly distributed over your whole body).

What other sensory components are involved?What happened in your brain: you can hear your internal talk, verbal thinking, “Enough already. I can’t do that any more, it will get only worse and worse and I am not even half way.., I shouldn’t have started so fast...” You might have a visual image, thinking of you resting and drinking lemonade, stretching your legs.

Furthermore, the physical discomfort and the mental talk may each trigger emotional-type sensations in your body that are also uncomfortable. You might feel some fear or impatience, “poor me,” self-pity. There might be some flavor of pleasant feeling when you imagine your self resting and drinking lemonade.

So, in this example, the sensory components that create the perception “I have to quit now” are at least nine in number. If you are practicing meditation you will be able to separate each sensory component. You will be able to note:

1-3. the 3 different sensations in the body;
4-6. the 3 distinct emotional discomforts in your body;
7. the subtle emotional pleasure in your body;
8. your Visual thoughts;
9. and your Auditory thoughts.

These sensory components can accumulate on top of each other to a level that becomes unbearable and cause you to quit the race.

With practice, meditation gives you the skill to experience each sensation separately without fixation or suppression like little waves that you can ride out instead of a giant Tsunami that crushes you.

This is the “gentle attitude” you develop toward your sensory experience.

The practice of meditation trains you to track the components of your sensory experience as they arise moment-by-moment and not allow them to overwhelm you. You develop the skill to go “through” the experience and stay true to your intention, not be pulled “into” the sensations, lose your focus or act on the new sensations.

The physical discomforts in your body, the emotional discomforts in your body and the images and conversations in your brain are less disturbing. They bother you less the more skilled you become; you will suffer less going through them.

Can you imagine the benefit of that skill? How many times did you “lose it” and do something you regret later because you were angry or fearful? How often do you shout at your kids or get emotional with a colleague? Think how much more fulfilled you will feel if you stick to your intentions and are able to complete any thing you choose without being pulled away from it. By practicing meditation, you will deeply understand your inner world and by extension your outer world.

The more aware you are, the more you can let go of old negative behaviors and acquire new, positive behaviors. At any given moment, the force that drives us to do negative behaviors and prevents us from using (or engaging) positive behaviors can only come up as: Physical discomfort, Emotional discomfort, Physical pleasure, Emotional pleasure, Mental images and Internal talk that distract us from the task at hand. By becoming aware of those sensory components you are able to go though the experience with more ease. You can observe things as they are, without adding your own interpretation – good or bad.

The more you practice and master this meditation skill, the more you can dramatically reduce or completely eliminate suffering due to physical or emotional discomfort, even when the discomfort itself cannot be eliminated.

Live in the Now

Coming back from vacation to school or work takes adjustment. A new schedule and new things on your desk can pull you in all directions.

Stay focused.

You can stay in focus by having an intention. For example: “What are your goals for this fall?”

Finding your intention is possible by clearing your mind periodically and not allowing yourself to go on “autopilot.” Get out of your own way.

When you work with intention, you have the presence of mind to know “I can handle this project because I already do such-and-such” or “This would be better handled by so-and-so,” and are focused enough to communicate this clearly to your employer, or spouse, or friends, or children.

Clearing your mind through meditation has huge benefits and only takes a few minutes a day to develop a healthy practice. “Meditation may help squash anxiety. The practice brings about dramatic effects in as little as a 10-minute session.”[i] Researchers have found that people who meditate “were calmer and happier than before” they started regular meditation.[ii]

Here are some simple steps to guide your meditation.

• Find a place where you won’t be interrupted and can sit comfortably.
  Set a clock where you can see it and tell yourself how long your meditation will last. (When you first start meditating, you will be aware of time and possibly need to check the clock periodically. As you develop your practice, you will need to check the clock less and less.)

• Close your eyes and breathe 3 deep breaths then resume normal breathing.

• Focus your attention on your right arm, then your left leg, now your right hip and your left arm, then your right leg and left hip.

• Allow yourself to be the observer of your thoughts; don’t engage in them. Let the thoughts come and go freely.

• Don’t judge yourself for the thoughts you have; just acknowledge them and let your attention return to your body sensations or your breathing.

Meditation is a technique that improves with practice. The more you do it, the easier it becomes to put your mind at ease and enjoy its benefits.

---

[i] “The Science of Meditation” By: Cary Barbor. Psychology Today Magazine, May/Jun 2001

[ii] “The Benefits of Meditation” By: Colin Allen. Psychology Today, April 24, 2003

Stress and Disease

In any given moment there are viruses and bacteria around us but, not everyone catches the flu. Being exposed to the same environment doesn’t create the same medical problems. For example, not every person that lives in the Valley is asthmatic. The prognosis of the same disease is different between people. Some people recover from chronic or life threatening disease. The same treatment that proves effective for one patient with a particular disease fails with the second patient. In some cases, a placebo has the same effect as the drugs.

We are not biomechanical machines. We are more than the sum of our body parts. Every person is a combination of body and mind and has his or her own perception of the world. Feelings manifest in our body and can create wellness instead of disease. This can be accomplished in three stages.

What is your gut feeling? Do you have a good vibe about that? Feelings have vibrations. There are good feelings and bad feelings. They help us to understand our body’s rhythms and needs.

Stress is a response to situations that cause feelings of tension, pressure, or negative emotions such as anxiety and anger. This response includes physiological changes in the sympathetic and the parasympathetic nervous systems – such as an increased heart rate, hyperventilation and muscle tension.(1)

Stress is an unpleasant state of emotional and physiological arousal that people experience in situations they perceive as dangerous or threatening to their well-being. The word stress means different things to different people. Experiencing stress over time creates changes in the body that manifest as disease. Some people develop headaches, or high blood pressure, or digestion problems or heart attack.

Do we create our own disease? Yes we do! Our feelings create our state of mind and our physical body. Are you ready to look into it and create your place of wellness?
I would like to introduce to you a three-step wellness system to overcome disease.

Step One: Become Aware.
Step Two: Change it around
Step Three: Maintain Wellness.

Step One: Become Aware.
Identify your pain on the physical level (Where is it in your body? What is the quality of your pain? (Is it sharp? dull? pressure? numbness?). Recognize and name the feeling you attach to this pain. Now that you notice the feeling in your body, in what situations do you feel it? Learn your behavior patterns. Look into your beliefs and fears.

Step Two: Change it around. Once you become aware of the feeling and behavior patterns, don’t react automatically. Create a different perspective. Allow yourself to act with a purpose.

Step Three: Maintain Wellness. Learn how to retain this sense of clam, sustain your sharpened awareness, and keep your spirit up.

I believe that you have the ability to create your health. You are the only one who has the power and authority to determine what is going on in you. Use it.

--

1. A more detailed, illustrated explanation of the nervous system can be found at “Neuroscience for Kids” which is s maintained by Eric H. Chudler, Ph.D.