Category: News

Countless articles and blogs tout the impressive benefits of supplementing with fish oil over the last 10 years.  Research shows it can benefit cardiovascular health, joint health, skin conditions, chronic inflammation, fertility support, and assist with mood support to name a few.  Is there anything omegas fatty acids can’t do?  And how do we know how to pick the right fish oil and determine whether or not it’s actually working.  

Fish oil is found in the tissues of oily, cold water, fatty fish.  These concentrated oils contain the omega fatty acids and are polyunsaturated fatty acids made up of EPA (eicosapentaenoic acid) and DHA (docosahexanoic acid).  Generally, dosing ranges from 5,000 to 10,000 mg per day. By comparison, 1 serving of salmon (4 ounces) can yield nearly 500 milligrams.  Many of us are deficient in omega 3 fatty acids and consuming way too many omega 6 fatty acids that are found in abundance in packaged and processed foods.  This imbalance is linked to a variety of disorders and leads to inflammation and chronic illness.  It’s important to note omega 6 isn’t bad for you at all, but our typical American diet shows a 20:1 omega 3 to 6 leading to a major discrepancy.  Therefore finding balance is key.

While I often recommend fish oil supplementation there are many things we should understand before we purchase just any ol’ bottle off the shelf.  Quality matters here!  A couple weeks ago I came across another wonderfully written blog post from the Wellness Mama where she goes in detail about the benefits, the breakdown of 3, 6, and 9, how the ratio of those matters, and sourcing.  Please check out this must read here: https://wellnessmama.com/14862/fish-oil-omega-3/

Like most practitioners I have my favorite brands and let me tell you, it makes a difference.  When you look at the bottle it can be easy to get confused as some are higher in DHA, some EPA, some won’t even list what’s actually in the bottle or any possible additives or preservatives.  This is where things get tricky, the types of fish sourced is key.  When larger fish are used, we are more at risk of toxic levels of mercury or pesticides, and when small bottom dwellers are used there is heightened risk of toxic byproducts and chemicals that have settled to the bottom of the ocean.  Sustainably sourced brands will always list where their fish come from and which fish is sourced as well as the amount of actual omega fatty acids in the bottle.  Where we purchase our fish oil is important also.  Companies online that offer third party sales of fish oil may not have exactly what is listed on the bottle inside, therefore I recommend purchasing through your wellness provider or at a local health food store such as Whole Foods.  

The best way to incorporate fish oil into your daily regimen is through diet, sustainably sourced fatty fish like sardines, anchovies, and salmon are some of the best options.  But if you don’t eat fish or regularly consume processed or packaged foods which are high in omega 6, a quality fish oil supplement may be right for you!

November is recognized as Prematurity Awareness Month. According to the March of Dimes, preterm birth rates have risen in the United States for the second year in a row.  A preterm birth is considered anytime before the 37 week mark  and affects one in 10 women.  Risk factors include a previous premature baby, multiple births, an interval of less than 6 months between pregnancies, IVF treatment, stress or trauma, problems in the uterus, placenta, or cervix, poor nutrition, not enough weight gain during pregnancy, infections, high blood pressure, and diabetes.

Maintaining a healthy pregnancy full term, 37 to 40 weeks, is the ideal to give the baby the optimal time to develop in the womb and prevent infant mortality rates the first year of life.  It also protects mother during her postpartum phase. 

Did you know acupuncture is helpful for mothers at high risk or with a history of preterm labor.  Regular treatment will help to support a woman’s qi and blood, reduce stress, support mama and baby during pregnancy, and prepare the body for a healthy labor and delivery.  

The developing baby goes through incredible changes throughout the whole pregnancy; the final weeks prior to delivery see particular changes in the liver, lungs, and brain.  Babies born prior to 32 weeks may be at risk of breathing problems, difficulty feeding, cerebral palsy, developmental delays, and hearing and vision problems not to mention the emotional toll it can take on the mama and family.  Warning signs of preterm labor include contractions consistently every 10 minutes prior to 37 weeks, pelvic pressure, change in vaginal discharge, low backache, and period cramps. If you believe you are experiencing preterm labor call your care provider right away.

Premature babies usually have low birth weight, length under 18 inches, fine hair all over the body, low body temperature, labored breathing, and weak reflexes affecting sucking and swallowing.  

There are many reasons preterm labor may occur. In Chinese medicine it is believed that this arises from a deficiency in qi and blood, weak spleen function or stress that aggravates the liver qi, and excess pathogenic heat in the body.  These triggers affect the uterine environment and may put the fetus at risk due to the premature ripening of the cervix and promoting contractions too early.  

Your practitioner will support you by addressing these issues and nourishing the fetus.  Moxibustion, the art of heat therapy, may also be used to warm the uterus and harmonize the Chong and Ren meridians which are strongly related to reproduction.  In clinical practice I find acupuncture is best used bi-weekly in the 1st and 2nd trimesters and weekly in the 3rd.  If you have been given a diagnosis that puts you at risk of preterm delivery by your care provider call your acupuncturist today to see how they can help!

Let’s talk about coffee and Chinese medicine!  You may have read my previous article on the detrimental effects caffeine can have on your hormones.  This article will further describe what is truly happening when you drink coffee from a Chinese medicine perspective.

Coffee belongs to the plant family Rubiaceae, many other Chinese herbs fall under this classification and can have similar effects.  The difference lies in the dosages consumed, in Chinese medicine when your practitioner prescribes you a formula the dosage of each herb is chosen very thoughtfully and most herbs that are beans in Chinese medicine are dosed at 6 to 18 grams per day.  One cup of coffee offers 6 to 9 grams, however, who really drinks just one cup, not one mug, one cup.  Often we are consuming nearly 4 to 6 times that!  We could never expect to take 4 to 6 times the recommended dosage of any herb and not experience any adverse effects.  

The green coffee bean according to Chinese medicine stimulates or regulates the liver qi, disperses stagnant qi, opens the heart orifice, and purges the gallbladder.  When the liver qi is constrained the body will exhibit signs of being agitated and devitalized.  This is part of the reason we feel an intense burst of mental and physical stimulation after consuming coffee, it’s actions listed above are also why it has the ability to promote a bowel movement, alleviate constipation, and promote urination.  Initially the green coffee bean was used medicinally to regulate menstruation and stimulate the liver qi, but that was before we began roasting the beans.  Roasting herbs brings out their warming ability which can aggravate many symptoms if there are already signs of heat in the body or if the liver blood and yin is deficient.  If you’re aggravated by too much warming you may experience hot flashes, night sweats, dizziness, and anxiety.  Since coffee is a diuretic, this will cause your body to lose even more vital fluids necessary to moisten your skin and intestines.  “Like a plant in the sunshine, without water to balance out the sunlight, the plant becomes dry.”

Because the green coffee bean stimulates the liver qi to move, for those with deficient qi, it can leave you feeling very ungrounded and out of balance.  There is not sufficient qi to move thus scattering it across the body and creating adverse reactions.  As we discussed earlier it has a very negative effect on hormonal balance and fertility.  Because it moves stuck qi, some women who tend toward qi stagnation will experience calming sensations as the immediate effect.  But as the day progresses the feeling of stuck qi or irritability will return because women cannot metabolize or process caffeine in the same manner as men will.  It stays in our body for up to 24 hours!

The coffee bean also has bitter and sweet flavors associated, bitter flavor is associated with the liver and sweet with the spleen.  When drinking coffee it has the ability to regulate the liver and spleen to help harmonize digestion.  However, if you suffer from a weak spleen (or poor digestion), it can often cause gastrointestinal discomfort.  Additionally, drinking too much coffee will agitate the liver qi further.

As you can see drinking coffee has many negative impacts on our bodies, it disrupts our optimal balance and hormones.  If you decide to drink coffee after reading this I encourage you to listen to what your body is truly feeling.  Be well!

It is likely that many of us know someone whose baby has been in breech position as the
delivery date drew near. There are several reasons a baby may settle into a breech
presentation but the cause is not fully understood. Most babies will settle into a head down
position within the pelvis moving closer to the birth canal around week 34 to 36 of pregnancy.
However, occasionally, the baby may settle into a breech position. This occurs in about 1 out of
25 full term births.

There are 3 types of breech position: frank, footling, and full (or flexed) breech. Women in a
frank breech position may be given the option for a natural birth, but in a hospital setting where
they may be monitored in case there are any complications necessitating a cesarean birth. If
the baby is footling or full breech then a cesarean birth is advised. An ultrasound or an
abdominal examination can establish the position of the baby a few weeks prior to the due date.
It’s important to know that many breech positioned babies are delivered healthy and happy. But
there is an increased risk of other complications which can require a cesarean birth. The earlier
the baby is found in a breech position the more likely it is the baby will turn; some will turn on
their own, however if that does not happen there are many things you can do to help!

Acupuncture to the rescue! Did you know that acupuncture and moxibustion are very effective
in helping to turn a breech positioned baby? Moxibustion is the use of heat therapy; it is very
warming, soothing, and when applied to specific points has many different beneficial effects on
the body. The treatment is most effective when used in week 34 but can be effective as late as
week 38 or 39. An acupuncturist using the acupuncture point Bladder 67, combined with a 10
day round of moxibustion and weekly acupuncture treatments can help bring the baby into the
correct, optimal position: hands in lap, back to belly, chin to chest, and head down, also known
as a well-flexed anterior position. In some instances the baby can even turn as late as day 9,
10, or 11. During the moxibustion, the baby will become more active. Even if the baby turns, the
moxa is continued throughout the duration of the 10 day period to prevent the baby from turning
back to a breech position.

Other interventions may be used in conjunction with the above treatments to help turn or
reposition a breech positioned baby. A practitioner may place their hands on the mother’s
abdomen externally and gently try to turn the baby. The baby is closely monitored during this
version. Other helpful methods the mother may do at home include inversion poses to
encourage gravity to help turn the baby.

In Chinese medicine when a baby presents as breech, theory suggests that there is a deficiency
in the kidney qi, or energy. This is because the kidney has a strong relationship with the uterus
and it’s ability to nourish the fetus. In order for the baby to turn and be in a proper position for a
vaginal birth, the kidney yang must be strong. It is also helpful to encourage foods that are yang
in nature and temperature. By including warm and cooked foods, the mother will help to
encourage the growth of this yang.

It is also helpful for the mother to focus on positive posture in the final weeks of the pregnancy,
keeping the knees lower than the hips. This allows gravity to help assist the baby in moving
head down. Mama’s in the third trimester are encouraged to sit in a kneeling position with
forearms on the floor or against a straight back chair with knees below the pelvis. It can also be
helpful to rock and rotate the pelvis while on all fours and encourage gentle walking throughout
the day.

If you are expecting and learn your baby is breech or in a posterior position, acupuncture is
certainly !

It’s no surprise that autumn is our favorite time of year!  We leave behind those dog days of summer and welcome in the cool crisp air, all things pumpkin, and the changing of the leaves as we step into the harvest season.  There is something so comforting and inviting about autumn.  It signifies a change of energy; the yang energy of summer yields to the growing yin energy of the colder months.  We turn our energy inward and become more introspective.  In Chinese medicine we see these changes reflected in our health and in nature.  If we harness the energy of nature and change with the seasons, our health will thrive  and we can make fall even better.

In Chinese medicine each organ represents an emotion and specific color. Autumn is associated with the yin organ lung, yang organ large intestine, and the color white.  Autumn is also associated with the metal element and with dryness.  The metal element governs organization, setting limits, and protecting boundaries.  This makes autumn a wonderful time to finish up big projects we’ve been focusing on, to set limits and protect boundaries in our lives.  We can make space to begin new endeavors that focus inwardly, specifically on our body, mind, and spirit.

Looking at the organs, the lungs represent clear thinking, communication, openness, and grief.  When an imbalance occurs, we may experience difficulty coping or a prolonged sense of sadness.  Due to the lungs’ relationship with the large intestine, this imbalance may also cause constipation.  This inability to ‘let go’ will physically impact the bowels constraining the qi.  This makes autumn an ideal time to consider what is no longer serving you, or what may be stopping you from becoming the fullest expression of yourself.

As to the emotion grief, by fully experiencing and resolving grief, the lungs’ qi is strengthened, promoting wellbeing and balance in the body.  Other ways to strengthen the energy of the lungs is by adding foods to support the lung qi, by breathing deeply, regular acupuncture visits, cupping over the lungs or the upper thoracic spine.

Begin today by breathing deeply to strengthen your lung qi. The deep breaths will also support your immune function, your energy and memory.  Focus on breathing in this vital qi, providing oxygen to your body.  Take in the cool crisp fall air and connect with nature. Make autumn even better with this simple technique of deep breathing.

Be well

How many of us rely on our morning cup of coffee to get us going or even encourage us
to get out of bed and face the day? I used to rely on the smell of coffee to coax me out
of bed, especially during grad school. That morning jolt got me up and going just like
millions of other Americans who rely on their morning cup of joe. But did you know that
caffeine consumption makes your PMS worse, decreases your fertility, and depletes
your body of essential vitamins and minerals. That means coffee, tea, and energy
drinks! So before you swap your coffee for green tea check out this article!

Caffeine stimulates the production of adrenaline, epinephrine, and norepinephrine,
these stress hormones cause your blood pressure to rise and increase your heart rate.
I’m sure we have all noticed how jittery we feel when we have had a little too much
coffee. This feeling of elevated stress hormones takes a bigger toll on women, because
we detoxify these chemicals more slower it stays in our system longer leading to
imbalance in our bodies. It takes our bodies a full 24 hours for our liver to metabolize
the caffeine which typically takes most people right up to their next cup of joe. This
means our bodies are in a never ending cycle of trying to metabolize the caffeine, and
this doesn’t even include alcohol, medication, or other substances we may take in.

This cascade of events takes a major toll on your hormones and can have large impacts
on the menstrual cycle. Indulging in caffeine regularly is linked to menstrual cramps,
headaches, mood swings, bloating, tender or swollen breasts, shortened or irregular
cycles, and anxiety. Caffeine is a natural diuretic, this causes you to pee more and lose
vital minerals and vitamins in your urine, primarily B vitamins and Magnesium are lost.
These two superstars are very important to hormonal balance and creating a healthy
and happy cycle. When you are deficient in B6 and Magnesium, your energy will tank,
your cramps will be worse, you may experience fatigue, muscle cramps, body pain,
dehydration, tender breasts, and complications to already frustrating conditions like
PCOS and endometriosis.

Another common problem with coffee is that it can aggravate the stomach and
intestines causing loose stools. When you start your period you may notice your bowel
transit times speeds up and you have more diarrhea or loose stools. Coffee will only
make this worse! In addition to all those problems caffeine will make worse it will also:
promote the creation of cysts in breasts and ovaries, takes longer to metabolize and
leave the body, disrupts your hormones for up to 24 hours, impacts restful sleep,
aggravates the gut and microbiome, and excessive consumption increases infertility in
both men and women.

If cutting out coffee sounds awful, there are ways to choose a better blend that may
lessen these symptoms. However, only complete removal of caffeine will alleviate
these problems all together. By choosing a darker roast or limiting your coffee to
around 4 ounces may be helpful. Choosing alternatives to caffeinated beverages like
twig tea, reishi tea blends, or herbal tea are terrific options to make the switch.

If you decide coffee and caffeine just isn’t for you after reading this, that’s awesome!
Here are a few tips on how to remove caffeine from your lifestyle in a way to reduce the
withdrawal symptoms. The best time to remove it from your diet is during ovulation, this
is around day 12 to 16 for most women. This is when your energy is at it’s highest.
Supplement with herbs to support your adrenals. This includes herbs that are
adaptogens like rhodiola, ashwagandha, and holy basil. Plan healthy meals for the
week ahead that will keep you nourished, putting breakfast at the top of the list. Eating
a big breakfast that includes healthy fats, grains, lean protein, and vegetables will help
to sustain your energy and feed your hormones. Supplement with magnesium to
support the body and prevent mood swings, headaches, and digestion. Add a B
complex to help with energy. Drink plenty of water and consider watermelon juice to
help balance the fluids in your body as well as up electrolyte intake. Make sure to
exercise daily, but refrain from activities that raise your heart rate above 140. Best
choices include walking, light jogging, yoga, and low impact weight training.

Later this month I will be explaining how Chinese medicine views coffee and more
reasons why it may not be for you! Be well!

 

Your immune system plays a vital role in your well being and quality of life.  When it’s not working at tip top shape we are more prone to suffer from the common cold, recurrent infections, non-healing sores, and seasonal allergies to more serious problems like asthma, chronic fatigue, digestive problems, candida, and autoimmune disease.  By stimulating and balancing the immune system, acupuncture works to “increase your red and white blood cells count, T-cell count and enhance humoral and cellular immunity in patients with immune related illness.”  While western medicine may prescribe immune-suppressing medications or antibiotics, for many of us this can create more problems down the line.  Supporting the immune system to work effectively can help you thrive despite immune-related disorders.  So how can you restore and support your immune function?  Read on to learn!

In Chinese medicine the immune system is referred to as Wei Qi; this is our first line defense.  This Qi circulates just beneath the skin and regulates sweating and immune function.  How do acupuncture treatments and Chinese herbs work together to stimulate and support the all-important immune system? Strengthening the lung qi helps your body control the opening and closing of the pores, preventing external pathogenic factors such as wind, cold, damp, or heat from entering and weakening your ability to fight off offenders. In acupuncture each point is chosen specifically for what your body needs; stimulating a specific point here alerts the body to bring more qi and circulation to a particular area, activating another point releases a blockage there.  Many Chinese herbs used in support of  immune function are antimicrobial, antiviral, adaptogenic, or tonics.  They stimulate blood flow, create microcirculation and support the endocrine system as well as restore the normal functions of the body.  The primary herbs are Ren Shen (ginseng), Dang Gui, Huang Qi (astragalus), and cordyceps (mushrooms).  

In addition to acupuncture and Chinese herbs for a stronger immune system, elimination of the stressors that are working against us is critical: sugar, processed foods, in some cases gluten, GMO’s (corn and soy, especially), hydrogenated fats, corn and canola oil, alcohol, factory-farmed animal products, additives and preservatives, heavy metals and inactivity are not your friends!  And at the top of the list- stress. Does this list seem overwhelming? Each small change you make is important. Start small. Don’t give up if you backslide. Just hit the reset button and start again. It’s doable! As you eliminate these offenders, build up your immune system with regular exercise, nutrient dense foods with a balanced diet, good quality sleep/adequate rest and self care. Additionally, consider setting an appointment with your acupuncturist prior to situations that weaken the immune system, such as air travel, classrooms or any large crowded areas.  I also strongly encourage my patients to take a probioitic daily to support their microbiome.  Incorporate foods that are anti-inflammatory, nutrient dense, antiviral, and antimicrobial such as turmeric, onion, garlic, ginger, lemon, dark leafy greens, beets, as well as adding necessary supplements such as Vitamin D, Vitamin C, Zinc, and echinacea.

If you find yourself struck down with an acute attack of a cold, flu, or asthma, call your acupuncturist right away!  Immediate treatment will shorten the length and severity of the cold and promote your body’s ability to heal itself.  

It seems no matter where you turn in the wellness community you will come across an article discussing why you need to be detoxing now and how to start.  Funny thing is our bodies are great at doing this without our assistance and have for as long as we have walked the earth.  Our bodies are beautifully and intricately designed and know exactly what we need and more often than not we get in our own way.  

Our liver is hard at work day after day processing each and everything we put into our body.  Sometimes putting it into overdrive making the difficult job of detoxing too taxing.  This can lead to hormonal imbalances, digestive disturbances, excessive stress, poor concentration and headaches to name a few.  The good news is there are wonderful ways to support our amazing liver without crazy detoxes and fad diets that boast the ability to cleanse your body of every bad thing you have put in it.  Below I have listed a number of foods that help to support our bodies so we can feel our absolute best every day!

Flax seeds help to bind and eliminate toxins with regular bowel movements.  It’s recommended we get 1 to 2 tablespoons per day.  They are delicious ground fresh and sprinkled on cereal, yogurt, and salads.  It’s important not to heat flax seeds!  

Dark leafy greens aid in liver detoxification, are high in many necessary nutrients our bodies need and help to promote optimal bowel movements.  I encourage my patients to aim at getting at least 2 cups per day.

Berries of all kinds are high in antioxidants to protect our body on a cellular level by scavenging free radicals.  These are wonderful when coming into contact with environmental toxins.  Best when in season, I like to buy a lot during the summer time and freeze them so I know I have delicious berries all year long.  Enjoy ½ to 2 cups per day.

Monounsaturated fats or MUFA’s include extra virgin olive oil, coconut oil, walnuts, flax seeds, salmon and avocado.  They are excellent to support hormonal balance, improves good cholesterol and reduces bad cholesterol and reduce inflammation.  Aim for 3 servings per day.

Dark chocolate is everyone’s favorite these days!  It’s wonderful to improve your mood, help lower bad cholesterol, and regulate blood pressure.  Aim for no more than 2 ounces.

Turmeric is the darling of the wellness community lately, it is anti-inflammatory, regulates metabolism of toxic chemicals in the body, and helps to aid in optimal digestion.  You can take this as a supplement in 1,000-2,000 mg or curcumin or by cooking with it daily.  Try it in smoothies, warm lattes, curries, stir fry, and even scrambled eggs.

Green tea is cooling and great to support the liver through detoxification, it is also anti-inflammatory and is full of powerful antioxidants.  Aim for 200 mg of green tea catechins or 4 to 6 cups per day.

Resveratrol is an antioxidant found in red wine, the flesh of fresh berries or red grapes.  It improves liver detoxification and is anti-inflammatory.  It is recommended to take 10 to 25 mg of resveratrol per day.

Artichoke, or artichoke leaf extract is often found in many liver support supplements.  It supports liver detoxification and is a powerful antioxidant.