How to Get the Most from Your Acupuncture Treatments

As many of you know, getting acupuncture treatment can be a wonderful investment in your quality of life and long-term health.  People who get acupuncture often report better energy and emotional balance, a stronger immune system, and less susceptibility to stress, along with relief from specific symptoms.

In general, those who get the most benefit from acupuncture are people who cultivate balance and health in their daily lives, and are willing to make changes that reinforce the effects of acupuncture treatment. During these times, especially, all of us are concerned with using our money and time efficiently and wisely.  To that end, there are definitely things you can do to make your acupuncture treatment more effective and make sure you are getting the most out of each session. Here are some suggestions:

1. Commit to a full course of treatment.Acupuncture has a cumulative effect; in order to achieve lasting health effects, treatment needs to be consistent for a period of time.  Acupuncture sessions should be frequent enough that symptoms don’t backslide a lot between meetings, and treatment should last until the underlying causes have been corrected.  Following these guidelines will ultimately get you the best, most lasting, and most cost-effective results.  You and your acupuncturist can discuss the best schedule for you, taking into account your condition, health goals, budget, and time constraints.
2. Pay attention to your day-to-day health and let your acupuncturist know how you are doing. It can help to keep a log of symptoms if it’s hard to remember. This helps your practitioner assess progress and fine-tune your treatments for maximum effectiveness.
3. If herbs are prescribed, make a commitment to take them on a regular schedule. If you have questions or concerns about your Chinese herbs, call your practitioner right away so they can correct any problems and keep you on track.
4. Make room for relaxation in your life. We live in a very active, busy, and often pressured society; it is hard to maintain any kind of balance between activity and rejuvenation without making a conscious and consistent effort to slow down sometimes.  This balance between yang (activity) and yin (quiet) is a fundamental component of health in Chinese medicine.  Try meditation, yoga, relaxed cooking and eating, listening to music, making art, spending time in nature, or whatever helps you calm and settle your energy.
5. Get exercise regularly. A major source of health problems, especially in the West, is “qi stagnation” — energy not moving freely and evenly in the body.  Stress, unfortunately, tends to shut down energy flow, and the fact that many of us spend a lot of the day sitting doesn’t help.  Getting your body moving helps restore the normal flow of qi and aids healing.
6. Commit to making other lifestyle changes as suggested. For example, your acupuncturist may suggest avoiding or eating certain foods, eating on a regular schedule, changes in sleep schedule, or trying to eliminate certain stressors. Recommendations that are tailored to your particular pattern of disharmony will help reinforce the effect of your acupuncture treatments.

I know.  In the context of our daily lives, doing all of these things all the time is a tall order.  You don’t have to be perfect about it, but anything you can do will help your treatments move faster and help you feel better. The big plus is, these are also things that will help you stay healthy when you are done with treatment, and ultimately put you in charge of your own health.

Acupuncture for Insomnia

Everyone, at some point, has experienced a period of not getting enough sleep, whether from insomnia, sleep disruption (kids and pets are famous for this), or simply not having enough time to sleep. And, the effect of sleep deprivation on mood, energy, focus, and overall quality of life can be profound.

Insomnia can take many forms, including trouble falling asleep, frequent or early waking, difficulty falling back to sleep, and restless or unrefreshing sleep. In Chinese medicine, the specific pattern of sleep disruption points to the underlying imbalance, and to the correct treatment. Unlike most Western treatment for insomnia, the main idea of Chinese medical treatment is to balance the body and mind so that good sleep begins to occur naturally and regularly.

There are many underlying “patterns of disharmony” that can cause insomnia. For example:

• Insomnia with restless sleep, night sweats, hot flashes, and dry eyes may be due to Kidney yin deficiency.
• A person who lies awake worrying and has sweet cravings, sensitive digestion, and fatigue may have underlying Spleen qi deficiency.
• Feeling restless, tense, irritable or agitated when trying to fall asleep may indicate Liver qi stagnation; there may also be chronic pain, PMS, irregular periods, irritability, or chest pain.
• Someone who sleeps lightly and wakes early, and has anxiety, heart palpitations, and dizziness, may have Heart blood deficiency.

Most people, of course, exhibit a combination of patterns, and acupuncture treatments and herbal formulas are adjusted to your particular situation. Acupuncture and herbs can help calm the nervous system and interrupt the cycle of disordered sleep, without the grogginess and potential for dependence that come with pharmaceutical sleep aids. More importantly, acupuncture and herbs can correct many of the actual causes of sleep disturbance, so that healthy sleep patterns continue long after stopping treatment.

Sleep can also be disrupted by physical symptoms, such as pain, digestive problems, or frequent night urination. In these cases, treating those health problems is often the key to improving sleep. And, the body heals much better when it is getting adequate rest, so sleep is also often the key to making progress with other health issues.

In addition to treating insomnia with acupuncture and herbs, there are many things you can do on your own to improve the quality of your sleep and address insomnia. See the article below for suggestions.

Suggestions for Restful Sleep

Sleep is a habitual activity: patterns of sleep disruption can take on a life of their own and, by the same token, good sleep habits can be extremely regulating.  Here are some suggestions to encourage sleep and get you back into a good rhythm.

1. Fix your sleep environment. Where you sleep makes a big difference in how you sleep.  Make sure your bed is comfortable and supportive (investing in a new one, when needed, can be literally life-changing); install room-darkening shades; keep your room at a comfortable temperature (cooler is usually better); and, as much as possible, minimize noises and interruptions.
2. Try going to bed earlier, especially if you relate to the “Liver” type of insomnia described above.  The Liver organ system is most active between 11 PM and 3 AM, making this the hardest time to fall asleep for many people.
3. Place a hot water bottle near your feet in bed. This helps bring energy down from your head to your feet, calming the mind.  It also helps to take a warm foot bath before bed, massage your feet, or just move them back and forth in bed (like windshield wipers) before you go to sleep.
4. Make space to attend to your feelings and worries during the day. Sometimes, when the heart needs attention, it will claim some time of its own in the middle of the night.  This may be the culprit if you fall asleep fine, but wake a few hours later feeling upset or preoccupied.
5. Regulate your schedule. Try to go to bed and wake up at approximately the same time each day.  Getting some exposure sunlight early in the day also helps regulate the body’s internal clock.  And, make sure you wind down for a while before going to bed, avoiding stimulating activities such as television, internet, or distressing conversation.
6. Cut back on caffeine and alcohol. For those who are sensitive, caffeine can stay in the system for up to 24 hours and act as a stimulant when you are trying to sleep.  And alcohol, though it initially makes people sleepy, tends to cause restlessness and frequent waking later in the night.
7. Get exercise during the day. This helps regulate the day/night cycle, as well as providing a healthy kind of tiredness that helps sleep.
8. Be judicious about using over-the-counter herbal sleep remedies. Many of these work well for some types of insomnia and are contraindicated for others.  Valerian, for example, is a warming herb and may actually make things worse if your insomnia is related to internal heat.  If you do experiment, pay close attention to whether what you’re taking is actually helpful.

Making some of these changes should help stabilize sleep patterns.  Your acupuncturist can give you more suggestions related to your specific type of insomnia, or prescribe herbal sleep remedies that are appropriate to your situation.

Living in Harmony with Autumn

Autumn is the time of year when yang energy — which is more active, external, and warm — begins to turn to yin energy, which is the cooler, more nourishing, and more internal aspect of life. This transition goes more smoothly if you can embrace the changes and the gifts of this season.

The season of fall is associated with the metal element in Chinese medicine. Metal expresses preciousness and value, making this an especially good time to treasure what we have – both internal and external resources and joys. On the flip side, metal is also associated with feelings of grief, sadness and loss. If you’re feeling a little blue heading into winter, you’re right in tune with the seasons.  Be gentle with yourself, and those around you too.

The Lung is the physical organ system associated with metal. The Chinese lung involves literal lung functions, as well as the mouth, nose, throat, and skin. As the most external organ, it also represents our first line of defense against disease, and plays an important part in the immune system. It’s no secret this is a time of year when we are prone to catching colds; taking care of your Lung qi can help you avoid colds and fight them off more quickly if they do take hold.  See below for some suggestions!

1. Allow yourself to sleep more, and earlier. The Yellow Emperor’s Inner Classic, a pivotal Chinese medical text, advises going to sleep with the sunset and getting up at sunrise in the fall. It’s natural to need more sleep as the weather gets colder, and getting up early allows you to take advantage of as much sunlight as possible. If you can get outside early in the day, this also helps boost your energy and mood, and adjusts your internal clock with the season.
2. Allow your focus to become more internal. The season of fall and the Metal element are associated with order, stability, and mental activity. It’s a good time to organize your priorities and schedule, finish projects, and focus on work, home, and family.
   
3. Shift your diet away from raw, cold foods, such as salads, and add more cooked, substantial food. Root vegetables in particular are said to be good for the Lung, and will help your overall energy and immune functioning, as well as satisfy the natural craving for heavier, starchier food. See below for a yummy, easy recipe.
4. Be aware of any tendency toward sadness, depression, or feelings of low self-worth, and make an extra effort to take care of them. These feelings come up more easily this time of year, and they are especially draining for the Lungs. Keeping your spirits up will also help keep up your resistance to colds and flu.
5. Protect yourself against illness: wash your hands frequently and thoroughly, dress warmly and keep your neck covered, and make sure you’re eating well and sleeping enough. For more detailed tips on avoiding colds and flu, check out the other articles in the “respiratory” category on this blog.

Rosemary Roasted Autumn Vegetables

Peel and cut into 1/4-inch thick slices:

1 small butternut squash
1 small rutabega
1 large red onion
2 parsnips
(feel free to substitute or add other vegetables, such as potatoes, yams, beets, carrots, and/or jerusalem artichoke)

6-8 garlic cloves, minced
3 tablespoons finely chopped fresh rosemary (dried works too; use a little less)
2 teaspoons salt
freshly ground black pepper to taste
1/3 cup olive oil

Preheat oven to 375 degrees.  In a large casserole dish, combine all the ingredients and mix well with your hands.  Roast for 30 minutes.  Stir the vegetables and bake again until everything is tender, about 20 minutes more.

Acupuncture for Sinus Infection

We all know the symptoms: stuffy nose, pressure and pain in the sinuses, post-nasal drip, irritated throat and coughing, clogged ears, and that foggy, heavy, can’t-taste-or-smell feeling in the head (one person described to me as having his brain sealed in a tupperware).  Sinus infections can start with a stubborn cold or allergies, and in bad cases can go on for months.  Even antibiotics often don’t help.

Acupuncture can help drain the sinuses by loosening mucus and stimulating movement in the head.  More importantly, it can strengthen the body’s ability to dissolve phlegm, fight infection, and rebuild strength. Points are chosen to relieve sinus pressure, strengthen the spleen to reduce phlegm, and boost the immune system.  As needed, treatment can also be geared toward symptoms such as sore throat, headache, cough, or chest congestion.  Taking herbs alongside acupuncture treatment can speed the process considerably.

If you are having sinus problems, it can help to avoid sugar and dairy, which tend to produce more phlegm, and drink plenty of fluids to keep secretions thinner and more able to drain.  You may also want to try using a nasal rinse, or neti pot; they are sold at many health food stores, or you can buy one at the front desk at Cambridge Health Associates.

You can also make a tea that helps the body resolve phlegm and clear the head:  Boil a large piece of fresh or dried tangerine peel (or orange peel, or clementine) in 2 cups of water for 10 minutes.  Turn off heat, add 1 bag of mint tea and 1 bag green tea, and steep for 3-5 minutes.  Add  honey if desired (honey is especially helpful for a dry, scratchy throat).  It’s pretty tasty, and you can make a larger batch and reheat throughout the day.

The best way to prevent sinusitis, bronchitis, and other such nasty developments is to take good care of your immune system, and nip colds in the bud if you do get one.  For suggestions on how to do this, check out the other articles in the “respiratory” category.  You’ll find information on avoiding colds, boosting your immune system, and using herbs to strengthen your resistance, as well as recipes for herbal medicinal teas you can make at home to treat colds in the early stages.

Understanding and Using Chinese Medicine

Welcome!  This blog is intended to help you learn about acupuncture and Chinese herbal medicine, and how to use it to take care of your own health. Many of us live with chronic pain or other health issues, or simply want to feel more balanced and vibrant. Chinese medicine offers an entirely different way of understanding health; it corrects underlying causes and not merely symptoms, and gives you ways to take care of your own health with simple adjustments to diet or lifestyle habits.

Chinese medicine and Western medicine can be an excellent complement to each other, since they have different strengths.  Western medicine, for example, is outstanding in acute and emergency situations, and very good at diagnosis and screening.  Chinese medicine excels at treating chronic conditions and promoting overall wellness and health.  It can be used alongside standard medical care, to support healing and reduce side effects; or, in many cases, it can provide an alternative treatment that may be more effective or more gentle.

The articles on this site are meant to give ideas of how acupuncture and herbal medicine can fit into your health care strategy.  There is some general information about acupuncture, and what to expect from treatment.  And, there are articles on many different health conditions and how they are viewed and treated from the standpoint of Chinese medicine.  I’ve included suggestions, such as diet, exercise, herbal teas, and acupressure, that you can use to take care of your own health.  Finally, for those in the Boston area, I’ve added news about local events and programs, as well as information about my own practice.

I am happy to answer questions, or to address topics you would like to learn more about; please feel free to leave comments and I will respond as soon as I can.  Thanks for visiting my site!

Boston Veterans Community Acupuncture Project

The Veterans Community Acupuncture Project offers free weekly acupuncture for veterans. Acupuncture can treat pain, stiffness, headaches, insomnia, digestive problems, anxiety and many other issues. It is also extremely relaxing!

Treatment is done in a community-style format, which consists of:

• treatment is done in a group, seated in chairs
• acupuncture needles on ears only
• treatment lasts 20-45 minutes (you decide how long you want to stay)
• uses sterilized, single-use disposable needles only
• needles are tiny (about the width of a hair) and virtually painless
• all volunteers are professional acupuncturists licensed by the Massachusetts state medical board

All veterans are welcome to attend. Please feel free to bring a friend or family member to join us for a treatment.

Our services are strictly confidential. We are an independent group of volunteers, not affiliated with any government agency or veterans’ group, and do not share records with any other organizations or individuals.

A recent study funded by the Department of Defense on using acupuncture with veterans to relieve stress and improve quality of life showed extremely positive results. We have already treated many veterans during our pilot project earlier this year, and got very positive comments from people who attended.

Our program is now offered on Tuesday evenings, and will resume in February at the First Parish UU Church in Harvard Square. Please check back here for start date and exact time; details coming soon!

For more information on the program, call Pathways to Wellness at 617-859-3036  x24.

If you would like to support this effort, we need to raise about $5000 to cover the cost of supplies for one year of the program. You can make a tax-deductible contribution at http://www.firstgiving.com/veteransacupuncture. Thank you!

Worrying, Studying, Sugar, and your “Spleen”

Apparently, they had stressed-out students in ancient China, too.  Chinese medical theory devotes a good amount of attention to how learning and thinking affect the function of organ systems, and vice versa.  The organ system most affected by academic activities is the Spleen (in ancient texts, thinking was not really attributed to the brain; in fact, the brain was considered a “curious organ” and not given much credit at all for doing anything!).

Physically, the Chinese Spleen is primarily connected with digestion; mentally, it is associated with the emotions of sympathy and “pensiveness” (which I never thought of as an “emotion” before studying Chinese medicine!).  Pensiveness encompasses a range of mental activites, including brooding, worrying, and even studying. Intense thinking and learning draw heavily on Spleen energy, as does prolonged worrying.

It also works the other way: excessive worrying, and repetitive or obsessive thinking, are common symptoms of a depleted Spleen. Insomnia can also result, especially the kind where you can’t stop thinking long enough to fall asleep. If you find yourself in these patterns, first of all don’t take it personally; it’s just a sign that you need to take care of yourself. At the same time, do make an effort not to add fuel to the fire (it’s remarkably easy to worry about worrying!).

Other signs that the Spleen needs attention include digestive issues, especially bloating, indigestion, diarrhea, or loss of appetite. Spleen depletion can also cause fatigue, typcially with a foggy-headed feeling and/or a heavy feeling in the legs and arms. And, sugar cravings are a dead giveaway of Spleen imbalance. Any of these signs are a reminder to take good care of your Spleen!  Try some of the suggestions below.

Here are some suggestions to keep your Spleen healthy and in balance:

Take time to eat in a relaxed manner. This can be hard when you’re preoccupied and/or pressed for time, but it’s especially important at those times. It truly is amazing how much better you can feel just by setting time aside to nourish your body without distraction. Chinese texts specifically recommend the following:

• sit down to eat: don’t eat while standing up or moving around (this includes eating while driving)
• relax at mealtimes: don’t eat when very upset or stressed
• don’t read or study while eating (efficient though this may seem)

For sugar cravings, add some naturally sweet foods into your diet. Sweet vegetables such as winter squash, sweet potato, carrot, onion, and parsnip help nourish the spleen and balance blood sugar. A limited amount of fruit is also fine (whole fruit is much better than juice, since the fiber helps the body absorb the sugars more slowly and evenly).

Avoid artificial sweeteners. Research shows that these can actually increase sugar cravings; the sweet taste signals the body to get ready for sugars, and when they don’t come the body continues to expect them. It’s better to eat small amounts of sugar and slowly taper off than to substitute “diet” drinks or snacks.

Gentle exercise helps: it relaxes the Liver and harmonizes the close relationship between Liver and Spleen. This can increase energy, clear fogginess, regulate the appetite and digestion, and calm the mind.

Acupuncture and herbs can help restore balance and resolve symptoms including insomnia, fatigue, poor digestion, sugar cravings, and anxiety. If you need support beyond these self-care tips, consider coming in for some treatment.

If you have signs of dampness, see the posting on humidity and digestion: Signs of dampness include sinus congetsion or phlegm production; bloating, loose stool, or nausea; water retention and edema; and feelings of lethargy, heaviness, or grogginess.

Irritable Bowel Syndrome (IBS) and Acupuncture

Irritable Bowel Syndrome, or IBS, is an increasingly common digestive complaint. People with IBS suffer from abdominal pain, cramping or discomfort, along with diarrhea, constipation, or both. They may also experience a number of other gastrointestinal symptoms. People often feel worse when under physical or emotional stress, before or during the menstrual period, although sometimes the disorder seems to have a completely illogical life of its own.

In Western medicine, IBS is considered a “functional disorder” – meaning there is no observable physical problem in the digestive system. It is thought to be some form of miscommunication between the brain, peripheral nervous system, and digestive organs, which messes up the regulation of digestive functions. This is actually good news, because functional disorders of this type usually respond very well to acupuncture.

In Chinese medical thought, IBS almost always involves an imbalance between the Liver and the Spleen.The Spleen is considered responsible for “transformation and transportation” of qi – that is, taking in food, converting it to energy, and supplying that energy to the body.The Liver’s job is to keep energy flowing smoothly through the body so that all organ systems can work efficiently.

There is a close relationship between the Spleen and Liver: when Liver qi is not flowing smoothly, its tendency is to build up until it lashes out sideways at the Spleen, disrupting the activities of digestion. (Most of us have seen this in our daily lives, whether it’s losing one’s appetite when depressed, craving sweets under stress, or experiencing anxiety that causes diarrhea, constipation, or both.) Chinese medicine devotes a lot of attention to balancing this relationship, a treatment strategy known as “harmonizing the Liver and Spleen”.

IBS is one of the most commonly treated conditions in my practice. I have found that nearly everyone responds very well to acupuncture treatment, even those with severe or long-standing symptoms. Many people also report improvements in anxiety or depression, sleep issues, fatigue, headaches, or menstrual pain, all of which may also be caused by a liver/spleen imbalance.

Besides acupuncture and herbs, other things that help are exercise, stress management, and regular eating habits. Here’s a great website with lots of information on this condition and how to manage it. http://www.aboutibs.org/International Foundation for Functional Gastrointestinal Disorders.

Acupuncture and Herbs for Skin Conditions

Many types of skin conditions can be aggravated by the heat and humidity of late summer. Most people don’t think of acupuncture for managing skin diseases such as eczema, psoriasis, rosacea, acne, and heat rash; but Chinese medicine can be very effective at treating these conditions.

Treatment, whether acupuncture or herbs, works on two levels. First, it can clear heat and dampness from the skin to relieve symptoms such as redness, itching, swelling, and weeping lesions.

Second, herbs and acupuncture address underlying imbalances that cause the skin condition and make it difficult to heal. This may include strengthening and balancing the immune system; building up blood and fluids, and helping the body circulate them to the surface to nourish the skin; correcting any internal heat or dampness that may be “venting” through the skin; or regulating hormonal fluctuations that lead to acne outbreaks.

Acupuncture treatment can provide quick relief for acute skin rashes, such as heat rash or poison ivy. With sustained treatment, it can also provide significant and lasting relief from more chronic skin conditions, even when Western medicine considers them chronic or untreatable.