Naturopathically Savvy

Get Exercising! Health Benefits that Can Motivate You to Get Started

By Dr. Laurie Teitelman, N.D.

Nowadays we don’t need as much of an excuse to exercise, or do we? For those who do, here are 15 well established health benefits from exercise that you can use as motivation toward achieving the body you have always wanted and living out your health and fitness goals.

 

It would be a challenge to list them all, so let’s start out with these reasons to exercise:

• Battle depression
• Boost your IQ and think better
• Build stronger bones
• Cure insomnia
• Improve your brainpower
• Increase your energy levels
• Lose weight
• Lower your blood pressure
• Lower your risk of diabetes and reverse pre-diabetes
• Lower your risk of heart disease
• Manage arthritis
• Reduce your risk of cancer
• Relieve chronic knee pain
• Slow down your aging process
• Ward off a cold

Keep in mind, too, that regularity is KEY when it comes to reaping the benefits of exercise, no matter what type of exercise you do. So, maintain your routine, push yourself when you have extra energy or go a little slower when you must, but know that every little thing you do for your health is a plus and will keep you looking and feeling younger and healthier… it’s never too late to get started!

A Dozen Delicious Foods for New Moms

By Dr. Laurie Teitelman, N.D.

One of the best things you can do for yourself and your new baby is to nourish your body with a healthy, balanced diet.

Many women are in a hurry to lose those pregnancy pounds. Did you know that eating foods that boost your energy at regular intervals will provide you with the stamina you need to be the best mom you can be? This is because eating nutrient-rich foods throughout the day can maximize the precious energy your body is trying to preserve as a new mom.

If you are nursing your baby, it is important for you and your baby that the quality of your breast milk stays consistent no matter what you choose to eat. When you are not getting the additionally required nutrients from your diet or supplements, your body will provide them from your own stores. For your well-being, it is best to make sure you are obtaining the nutrients you and your baby need by incorporating a variety of healthy breastfeeding-friendly foods into your nursing mom food plan.

 

Try your best to incorporate the following 12 foods for new moms as a regular part of your diet; your body -- and your baby -- will thank you!

1. Salmon

Salmon is pretty close to the perfect food when it comes to a nutritional powerhouse for new moms (please make sure it is safe wild Atlantic salmon). One of the best breastfeeding foods out there, salmon, like other fatty fish, is loaded with a type of fat called DHA. DHA is crucial to the development of your baby's nervous system. All breast milk contains DHA, but levels of this essential nutrient are higher in the milk of women who get more DHA from their diets.

The DHA in salmon may also help your mood. Studies suggest it may play a role in preventing postpartum depression.

One caution: FDA guidelines say breastfeeding women should limit consumption of fish (due to heavy metal contamination) to 12 ounces per week because of potential exposure to mercury. Salmon is considered to have a low mercury content when compared to other types of fish, such as shark, swordfish, king mackerel, or tilefish.

2. Low-Fat Dairy Products

Whether you prefer yogurt, milk, or cheese, organic, rBST-free, antibiotic and hormone-free dairy products are an important part of healthy breastfeeding. In addition to providing protein, B vitamins, and vitamin D, dairy products are one of the best sources of calcium. If you are breastfeeding, your milk is loaded with calcium to help your baby's bones develop, so it is critical for you to eat enough calcium to meet your own needs as well as theirs! Other great forms of milk include almond milk and rice milk.

3. Lean Beef and Turkey

When you're looking for foods to boost your energy as a new mom, seek out iron-rich foods like lean beef (ensure it is from antibiotic and hormone-free animals). A deficiency of iron can drain your energy levels, making it hard for you to keep up with the demands of a newborn baby.

Also, when you're nursing, you need to eat extra protein and vitamin B-12. Lean beef and turkey are excellent sources for both of these nutrients.

4. Legumes

Beans, especially dark-colored ones like black beans and kidney beans, are a great breastfeeding food, especially for vegetarians. Not only are they rich in iron, they're a budget-friendly source of high quality, non-animal protein, help stabilize your blood sugars, and are an excellent source of fiber to help keep your digestion regular.

 

5. Blueberries

Breastfeeding moms should be sure to get two or more servings of fruit (fresh or frozen) each day. Antioxidant-rich blueberries are an excellent choice to help you meet your needs. These satisfying and yummy berries are filled with good-for-you vitamins and minerals which will give you a healthy dose of carbohydrates to keep your energy levels high, protect your eyes and provide antioxidant protection! Delicious in blended into smoothies or sprinkled onto a salad.

6. Brown Rice

If you're attempting to lose the baby weight, you might be tempted to drastically cut back on your carbohydrate consumption. But losing weight too quickly may cause you to produce less milk for the baby and leave you feeling lethargic and sluggish. It is wiser to incorporate healthy, whole-grain carbs like brown rice in your diet to keep your energy levels up (an added protein boost would be to sprinkle in some edamame beans). Foods like brown rice provide your body with the calories it needs to produce the best quality milk for your baby.

7. Oranges

Portable and nutritious, oranges are a great food to boost energy for new moms. Nursing moms need even more vitamin C than pregnant women, which makes oranges and other citrus fruits an excellent breastfeeding food. Can't find time to sit down to a snack? Sip on some orange juice as you go about your day -- you'll get the vitamin C benefit and can even opt for calcium-fortified varieties to get even more benefit from your beverage, or similarly, supplement safely with vitamin C as a less sugary option.

8. Eggs

Egg yolk is one of the few natural sources of vitamin D -- an essential nutrient to keep your bones strong and help your baby's bones grow (opt for cage-free, antibiotic-free and organic eggs when possible). Beyond that, eggs are a versatile way to meet your daily protein needs. Try scrambling up a couple of eggs for breakfast, tossing a hard-boiled egg or two on your lunchtime salad, or having an omelet and salad for dinner. As part of your diet, you might even opt for DHA-fortified eggs to increase the level of this essential fatty acid in your milk.

9. Whole-Wheat Bread

Folic acid is crucial to your baby's development in the early stages of pregnancy, but its importance doesn't end there. Folic acid is an important nutrient in your breast milk that your baby needs for good health. And it's crucial you eat enough for your own well-being, too. Enriched whole-grain breads and pastas are fortified with this vital nutrient, and they also give you a healthy dose of fiber and iron. Safe supplementation with folate is another great option to keep your body optimally protected.

10. Leafy Greens

The list of benefits you get from eating leafy green vegetables such as spinach, Swiss chard, and broccoli goes on and on. They're filled with vitamin A, which your baby needs to get from your breast milk. They're a non-dairy source of dietary calcium. They've got vitamin C and iron. On top of that, green veggies are filled with heart-healthy antioxidants, they're low calorie, and they're tasty to boot.

12. Whole-Grain Cereal

After yet another sleepless night, one of the best foods to boost energy for new moms in the morning is a healthy breakfast of whole-grain cereal. Many cold cereals are available that are fortified with essential vitamins and nutrients to help you meet your daily needs. Or, whip up a healthy hot breakfast by stirring blueberries and milk into a delicious serving of oatmeal or quinoa and toss in your favorite nuts for added protein and sprinkle in some yummy cinnamon.

12. Water

Dehydration is one of the biggest energy drains there is. New moms who are breastfeeding are especially at risk. To keep your energy levels and milk production up, make sure you stay well hydrated. You can vary your options and meet some of your fluid requirements by drinking water regularly throughout the day. Careful with coffee and regular tea since caffeine enters your breast milk and can cause your baby to become irritable and sleep poorly. Opt for herbal teas instead.

Enjoy a Slice of Apple Pie: Lower Your Blood Sugar

By Dr. Laurie Teitelman, N.D.

Let’s play a game! Can you think of the one critical ingredient that would make eating a slice of apple pie actually lower your blood sugar? Hint: This special ingredient has been used traditionally for a variety of conditions, including bloating, nausea and GI upset; however, many of its benefits have been shown useful for treating and preventing type 2 diabetes (which is caused by your body becoming resistant to the effects of insulin). It is one of the world’s most celebrated spices and is something that you have likely used numerous times in the kitchen. Any guesses yet?

I won’t leave you hanging – the answer is cinnamon! A researcher at the U.S. Department of Agriculture discovered that eating dessert, such as delicious, baked apple pie, can actually lower your blood sugar levels. But how on earth does this make sense!?

 

Cinnamon Improves Insulin Sensitivity

As it turns out, cinnamon contains a polyphenol called methylhydroxy chalcone polymer (MHCP) that can improve the metabolism of glucose in fat cells twentyfold. It does this by reducing the insulin resistance of fat cells, making their insulin receptors more responsive to insulin.

To get a more clear understanding of this phenomenon, imagine trying to talk to your spouse while the kids are screaming, the television is blaring, and the dog is barking to go outside. Pretty unlikely your spouse can pay attention, right? But now, let the dog out, turn off the television, and settle the kids down with a snack and a game and your spouse will finally be able to hear you!

That’s how insulin resistance/insulin responsiveness works. When there is too much insulin or “noise” in your bloodstream, your cells cannot hear the message. But as you turn down the noise (i.e. improve glucose metabolism), your cells can finally hear the message and allow the insulin receptors to be more responsive to the glucose around them. When cells are better able to hear insulin’s message (and can better absorb and use glucose needed to feed the cells), the result is lower blood glucose levels -- this is exactly what cinnamon appears to help with!

Diabetes Studies

A few studies come to mind: In one double-blind, placebo-controlled study, researchers gave 60 volunteers with type 2 diabetes either 1, 3, or 6 grams of cinnamon powder (or placebo) in capsules after meals each day for 40 days. At the end of the study period, those taking the cinnamon (in any amount) enjoyed a decrease in blood sugar levels ranging from 18 to 29 percent (and averaged around 20 percent lower levels). Some members of the cinnamon groups even achieved normal blood sugar levels!

Interestingly, researchers also found that participants taking the cinnamon also showed a decrease in triglycerides by as much as 30 percent, and a decrease in total cholesterol ranging from 12 to 26 percent—and without any toxicity problems.

In other words, less than a tablespoon of cinnamon lowered blood sugar levels, decreased triglycerides, and reduced total cholesterol in just over one month without any negative side effects.

 

In a longer version of this study, German researchers tested the effects of cinnamon on patients with type-2 diabetes who were taking oral diabetes medication. They divided the participants into two groups. The first group received an aqueous extract of cinnamon (the equivalent of 3 g of cinnamon powder) while the second group was given a placebo. After four months, the group taking cinnamon experienced a 10.3 percent reduction in blood sugar, compared to the placebo group’s drop of only 3.4 percent.

Once again, less than a tablespoon of cinnamon seems to reduce blood sugar levels.  That’s about the amount you would sprinkle on your oatmeal in the morning.  Not a bad way to start the day!

Researchers also tested the use of cinnamon versus insulin to encourage glucose metabolism in vitro (think test tube) cell culture and discovered that this tasty spice worked as well as the medication (at least it did so in the lab)! The bioactive polymer in cinnamon stimulated glucose uptake and glycogen synthesis to a level comparable to that achieved by insulin...

Which form of cinnamon is safe and effective to use?

The main issue has to do with numerous oil-based compounds—as well as water-soluble ones like MHCP, found in cinnamon bark. The key terms here are “oil” and “bark”. The oil compounds from the bark are known to be toxic when taken at high doses for long periods of time, however, oils extracted from the cinnamon leaf are non-toxic.

Cinnamon powder has been shown to be safe, even when used often and regularly, with no shown toxicity or negative side effects.  This is because cinnamon powder has much of its essential oils removed during processing.

Tips on Using More Cinnamon Every Day

• Add cinnamon to a hot liquid that you drink every day such as coffee, or preferably green tea
• Pour hot water over fresh cinnamon sticks to create a delicious warming tea
• Add cinnamon powder to coffee beans before grinding to give your morning java a blood sugar reducing boost
• Sprinkle ½ to 1 teaspoon to your oatmeal or any hot or cold cereal
• Add ½ to 1 teaspoon to your favorite smoothie
• Try sweet potato cinnamon “fries.” Cut a sweet potato into thin disks. Spray a cookie sheet with olive oil and place potato disks in single layer on the cookie sheet. Spray the potatoes with the olive oil. Sprinkle potatoes with cinnamon and bake at 425°F for 20–25 minutes, turning halfway through the cooking time
• Core an apple, then stuff it with prunes (optional but delicious!) and sprinkle with cinnamon. Bake at 375°F for 20 minutes or until the apple is soft and juicy

 

No matter how you use cinnamon, it is one spice you should get to know, as it makes a super tasty addition to your diabetes program (the most powerful method for reversing your type 2 diabetes requires substantial changes to your lifestyle including eating a diet rich in nutrient-dense, low glycemic-load whole foods and to engage in moderate daily exercise).

Vitamin B12 Shots

 
By Dr. Laurie Teitelman, N.D.

Many of us are familiar with the importance of vitamin B12 to protect our nerves, cardiovascular and digestive systems, mental function and blood health. The best dietary sources are from animal products such as meat (especially liver), fish, eggs and dairy. Keep in mind that plant foods cannot be relied on as a sole source of vitamin B12 (vegans beware!). There are B12-producing bacteria in the colon, but their location makes it difficult for absorption (hence why many vegetarian animals, like rabbits, eat their own feces). Fermented soy, spirulina, seaweed, algae and nori products do not actually contain B12, but rather an inactive analogue which does not serve the needs of an omnivore's physiology. Of course, artificially-fortified foods remain an option for those opting for this path.

The body has the capacity to store a few years worth of vitamin B12 (mostly in the liver, which is why Pâté is such a good source of B12). However, it is generally not the lack of B12 in our diet that leads to a functionaldecrease in B12 levels, it is the assimilation. Vitamin B12 has a very complex absorption pathway, which is what typically impairs absorption.

How Vitamin B12 gets Broken Down and Absorbed:

1. It starts in the stomach where adequate levels of stomach acid are required.

2. Next, a protein complex called intrinsic factor (IF) is secreted from the stomach lining and binds to B12.

3. This B12-IF complex is finally absorbed at the end of the small intestine (ileum).

 

 Each of these steps must be fully intact in order to guarantee efficient B12 delivery into the system. Here are a few reasons why certain things may go wrong:

* The casual use of over-the-counter antacids and increasing prescription of acid inhibiting drugs.

* Poor eating habits lead to a functional decrease in stomach acid output from the stomach (that feeling of being full or bloated after a protein heavy meal).

Signs & symptoms which can be associated with B12 deficiency:

    * Low energy, chronic fatigue

    * Mental fog, forgetfulness, memory loss

    * Depression

    * Pernicious anemia, megaloblastic anemia

    * Numbness, tingling in hands or feet

    * Dizziness

    * Headaches

    * Neurological damage

    * Gastritis, diarrhea

B12 functional deficiency is quite common especially because high stress depletes this vitamin. B12 shots CAN make an enormous impact for someone who has had a long term deficiency; someone who has problems with absorption; those with high-stress lifestyles who do not take the time to nourish their bodies properly. The shot is more of a short-term solution when compared to healing the G.I. tract and ensuring that all the mechanisms for absorption are intact. In the meantime, a shot of B12 can provide a drastic improvement in energy and mental function. The idea with the shot is to bypass all those steps needed for absorption from the diet and simply inject directly into the tissue. The wisest approach would be to use these shots in the interim and get down to business and fix the actual problem...

Sleep Wrinkle-Free!

By Dr. Laurie Teitelman, ND

Want a quick tip on keeping your skin looking young, tight, smooth, youthful, and most importantly, free of wrinkles!? This is one of my favorite meditations before I fall asleep -- but before you turn away, it’s super easy to do AND can help you fall asleep quicker!

 

As you lay down in a super dark bedroom under the comfy covers ready for bed, close your eyes and tune into the muscles of your face… Are they tense? Relaxed? Are they holding a days’ worth of anxiety or stress? Tune into each muscle, one at a time, and include the eyelids, eyes, lips, cheeks, chin, forehead, scalp, throat (yes, there are muscles underlying each structure in our body!) OR simply relax your whole face at once, as you become more practiced. When we hold different emotions such as anger in our brow, excitement along the forehead, we are creating deep imprints that reflect on the surface, and manifest on the skin as wrinkles on our face!

Distract yourself from the stress of that day as you drift away into a deep sleep free of tension and anxiety. Once your face is calm and relaxed, your mind can easily drift into the dream world….

To prevent wrinkles and sleep better, try to do this relaxation technique each and every night. Sweet dreams!

Maintain Without the Gain

 

By Dr. Laurie Teitelman, ND

 Can’t Keep It Off? Losing Weight is the Easy Part. Let’s face it; we all know that losing weight isn’t the hard part. Many of us have tried some form of a diet and have seen results in the short term. But few people successfully maintain weight loss in the long term once they are not in the active ‘dieting’ phase. Several studies reveal that the majority of people in weight loss programs actually regain most of the pounds – and sometimes more – within three to five years. What is going on here?!

According to a recent study published in The New England Journal of Medicine, the key to keeping the weight off for good is by eating a diet rich in protein and that contains low-glycemic carbohydrates. Those who followed this plan actually continued to lose weight during the maintenance phase!

The glycemic index (GI) indicates how carbohydrate-rich foods affect blood sugar (glucose) levels after eating. Most highly processed grain products (e.g. white bread, pastries, white rice, cereal bars, sweets) have a high GI and cause blood sugar to spike after eating, putting you at increased risk for Diabetes, high blood pressure and elevated cholesterol levels, Obesity, Heart Disease, and the like, especially when eaten regularly.

Meals with a low GI are thought to cause changes in hormones and metabolism which, in turn, can reduce hunger and prevent overeating. Minimally processed grains (e.g. brown rice, whole-grain or brown rice pasta, large oat flakes, whole rye bread), whole fruits, legumes and vegetables have a low GI, which when after they’re eaten, lead to a slower and healthier rise in blood sugar.

Keeping your weight stable requires the same level of commitment as when you’re losing weight. Adjusting the carbohydrate and protein content of your diet will help increase your odds of maintaining weight loss, but there are other strategies you should consider.

The following tips will help you stay focused, motivated and on top of your food intake…

Include protein in your three meals and two snacks per day. Replace calories from refined (white) starchy foods with lean versions of protein like lean meat, fish, turkey, chicken, eggs, nuts, seeds and legumes. These protein-rich foods delay the rate at which food is emptied from your stomach and keeps you feeling full longer.

All about portion size, especially when dining out. It’s up to you to make the right choices: skip the bread and dessert; if drinking, opt for a glass of red wine; save half of your meal in a take-away bag for another meal the next day.

Choose low GI foods and avoid eating processed and sugary foods. Wise options are beans, lentils, nuts, brown rice pasta, brown rice, sweet potatoes, large-flake oatmeal, organic yogurt, and almond milk. Low GI fruits include apples, oranges, peaches, pears and berries; opt for organic whenever you can.

Revitalize and focus, even after you hit your goal weight; it’s easy to get sloppy and allow portion sizes to creep up, extra nibbles sneak in and the motivation to work out can wane. Try keeping a food and lifestyle diary for one week each month. “You Bite It, You Write It,” as you keep track of every bite, including your portion sizes, as well as exercise. Refresh your memory about serving sizes by measuring and weighing your foods again.

Step on the scale and make friends with the bathroom scale. The National Weight Control Registry (NWCR), a continuing U.S.-based study tracking more than 5,000 people who have successfully lost significant amounts of weight and kept if off for long periods of time, reported that 75% of participants weigh themselves at least once a week. Use the scale as an opportunity to detect early warning signals and correct small increases in weight quickly and regularly.

Moving past slip-ups will help put an end to small weight gain before it adds up. If a few pounds creep back on, don’t dwell on your lapses. Take action to lose them: Reinstate your food diary for a few weeks, go back to measuring food portions or add an extra workout each week.

Check in with your Doctor: Research shows that having personal contact with someone who helps guide your nutrition at least once a month (be it face-to-face or over the telephone) is associated with better weight loss maintenance. Feel free to reach out and ask for support from a family member, co-worker or friend.

Exercising regularly is how 90% of those in the NWCR report successfully maintained their weight; they each reported getting one hour of scheduled exercise each day, often brisk walking.

 

Pass on the Antibacterial – Pitts & Privates

By Dr Laurie Teitelman, ND

 Have you ever thought about what is in the soap you wash your body with on a daily basis? I hadn’t either until I learned about the importance of allowing your body’s natural protective mechanisms to actually shine through!

 How to protect yourself? Never (ever!) use antibacterial soaps, as they contain a toxic chemical called triclosan, which inhibits fatty acid synthesis and contributes to the growing concern of antibiotic resistance. We are delicately designed with a protective fatty acid layer, called sebum, which acts as our primary barrier against infection. Soaps wash this sebum away, which is why I recommend that you only use soap to clean your armpits groin. This way, the beneficial sebum on our bodies remains intact as a readily protective barrier.

 Why is this so important? The sebum on our bodies also helps us create the critically important vitamin D that helps protect us from and prevent so many health concerns we experience in our society today, including obesity, cancer, hypertension, and the like. In the summer sunshine, the UV rays interact with a type of cholesterol on the skin’s surface to create Vitamin D. This fat-soluble vitamin gets absorbed slowly over time (and relies on a healthy liver and kidney function for activation), usually 2 days or so. This means that when we bathe in the shower after sunbathing, we are essentially washing away the Vitamin D we just acquired on our skin’s surface.

 Sound confusing? It’s not. Stick to the basics I mentioned above and always use a clean soap (I like the natural and fragrance-free Kiss My Face soaps) when possible. If you’re not getting enough direct sunlight (not many of us are, especially during the winter season), I highly suggest that you get your Vitamin D blood levels checked out by your doctor and supplement daily and regularly with Vitamin D3 (the active form) according to your individual levels.

 

The Perfect Snack

By Dr Laurie Teitelman, ND

Many studies show that eating the right foods regularly and throughout the day will help you achieve or maintain a healthy weight for your body type. To reach your goals, it is important to incorporate healthy snacks into your daily meal plan. Eating healthy snacks between meals will help decrease your hunger at mealtime, increase your energy levels throughout the day, and boost your metabolism. Keeping healthy snacks readily available may help you stay on track when you are in a bind and help you stick with your health goals.

 With our busy schedules, it is easy to skip a meal (especially breakfast). It is also easy to not eat anything all day and then gorge ourselves during the evening – our culture has it all backwards! The ideal way to eat is like a king at breakfast, a prince at lunch and a popper at dinner. A great tip for times you are caught in a late night meeting or an after-hours dinner is to always make a to-go bag: this will ensure you are eating a good portion size and will also provide you with some delicious leftovers for the next day. Double bonus! Another great tip is to stock healthy snacks at your workplace, in your car or in your bag, which will allow you to grab the perfect snack when you realize that you don’t have time sit down for a formal meal.

 Here are some delicious and easy-to-make suggestions for creating the perfect snack:

• Sliced and diced Fruits and Vegetables: apples, oranges, grapefruit, bananas, kiwi, pears, grapes, berries, melon, baby carrots, pre-cut celery, peppers, grape tomatoes, cucumber, sugar snap peas, etc. These taste delicious on their own or you can dip them into your favorite humus or nut butter for added protein!

• Low-fat organic dairy products: try plain yogurt or yogurt smoothies sweetened with raw honey, fruit, granola, raisins, cinnamon – get creative!

• Roll a pickle and/or organic cheese in antibiotic and hormone-free organic turkey or chicken sliced deli meats

• Make your own trail-mix with a small handful of your favorite raw, unsalted nuts and dried unsulphured-fruit

• Brown rice cakes or a piece of fruit with all natural nut butter (almond, cashew, macadamia, etc.) or with humus

• Unsalted raw nuts and seeds (if watching your weight, do not exceed ½ cup of nuts in one day)

• Dried unsulphured fruits: figs, prunes, dates, apricots, raisins, pineapple, mango, apple, etc.

• Baked kale chips seasoned with olive oil and your favorite seasonings, such as garlic powder, salt and pepper

• Use your favorite vegetables to create a unique blended vegetable juice: try ginger, any of your favorite greens, green apple, carrots and beets to sweeten, etc.

• Try organic corn tortillas dipped into homemade guacamole, which uses fresh tomatoes, onions, lime juice all mixed together and seasoned perfectly, or enjoy with salsa

• Sweet tooth? Indulge in a square or two of 85% dark chocolate jam packed with antioxidants (I like my chocolate cold and straight out of the freezer!)

 Be creative, try some new combinations of your own and feel free to share with us and the world!

Don’t Fret: Natural Ways to Cope with Anxiety

By Dr Laurie Teitelman, ND

 

1. Who is the ideal candidate for acupuncture?
Chinese medicine and acupuncture stimulate and assist the body’s natural healing ability from within. Traditional Chinese Medicine (TCM) treats the individual, not the disease. This perspective makes just about anyone an ideal candidate for acupuncture, which for thousands of years, has been used as a safe and effective form of medicine. TCM’s strongest emphasis is on prevention. Treating a person who is already sick is considered an unwise approach to this form of medicine. By treating the whole person holistically, practitioners use herbs, acupuncture and exercises to address all aspects of one’s existence: the physical, spiritual and life energy.

 

Complications from the clinical application of acupuncture are extremely rare and side effects, if any, are limited. Some patients do not tolerate acupuncture, either because of a needle phobia or the inability to remain in a comfortable position for treatment, such as children (who benefit greatly from acupressure). Septic or extremely weakened patients, those who are uncooperative because of delusions, hallucinations, or paranoia, are likewise unsuitable. Local infections such as cellulitis or loss of skin integrity from burns or ulcerations may preclude certain local treatments. Electroacupuncture (a form of acupuncture in which pairs of acupuncture needles are attached to a device that generates continuous electric pulses between them) should not be applied over the heart or brain or in the region of an implanted electrical device such as a pacemaker or medication pump. Hemophiliacs and others with severe bleeding disorders should be excluded from acupuncture treatment. All others can safely and effectively be treated with acupuncture to address an impressive variety of health conditions, as well as anti-aging, etc.

 

2. How often does someone need to do acupuncture for it to be effective?
This all depends on the reason that you are getting acupuncture in the first place. In TCM, the five major heart-mind functions are: mental activity (including emotions), consciousness, memory, thinking and sleep. If you are experiencing a concern in one or more of these areas, the heart would be an ideal place to start; however, the whole body is indeed interconnected (a deficiency in one meridian or organ system will indefinitely lead to an excess in another) and we must address the whole person. More often than not, the initial treatment is fairly conservative to ensure that the patient is comfortable and to allow the practitioner to see how they respond to acupuncture. In the most general terms possible, one month of treatment may be necessary for each year that a condition has been active. For example, if you have experienced anxiety for the past four years, you may need approximately four months of treatment before you will see a resolution. If you are experiencing acute back pain, you may receive immediate relief of the acute pain, but may need further maintenance treatments to account for the underlying factors which led to the acute flare-up in the first place.

 

3. How, from a mechanical standpoint, does acupuncture help with heart health?
From a Western perspective, acupuncture addresses the endorphin system (a group of nerve cells in the brain named after the chemicals these cells transmit to relax muscles, dull pain and reduce panic and anxiety; the endorphin system also has been shown to lower blood pressure and reduce cardiovascular workloads and has been called body’s “natural opiate system” because morphine and other opiate drugs affect the same nerve cells) which helps regulate cardiovascular system. From a TCM perspective, the heart rules not only the blood and the blood vessels, but it also controls sweat, commands the emotion joy, manifests in the complexion, and lastly, rules the spirit. Thus, the Chinese call the heart the “king of emotions’’. Many treatment plans will serve to calm the heart, and thus the spirit. The heart is directly involved with blood flow, which is why weakened heart function can lead to a pale face, facial swelling and puffiness. Your therapeutically selected acupuncture points will address not only the deficiencies or excesses in the heart meridian, but will also concurrently balance out the other meridian systems.

4. What are some methods to help with anxiety?

One of my personal favorite anxiety-reducing techniques is deep breathing through an exercise called 5-4-3-2-1 that helps you feel more grounded and present. After all, the best gift you can give yourself is the present! Make sure your feet are flat on the ground and that your inhalations are the same length of time as your exhalations; for instance, aim for 3-4 seconds in and 3-4 seconds out. In a safe, comfortable place, close your eyes to settle in and then reopen. For the 5-4-3-2-1 part, it is all related to bringing you into the present moment using all five of our senses. To yourself, list 5 things that you can see (i.e. my shoes, the painting on the wall, etc.). Now, list 4 things you can hear (such as the truck driving by outside, the phone ringing, etc.). Try to list 3 things you can feel/touch (i.e. the seat you are sitting on, the texture of your sweater, etc.). Then list two things you can smell (i.e. my perfume, the coffee pot, etc.) and finally, 1 thing you can taste (perhaps toothpaste, gum etc.). Keep breathing throughout the exercise, which should take only a few short minutes out of your day. Do this anywhere you are feeling anxious or out of sorts.

 

There are a variety of safe and effective supplements that can drastically improve feelings of anxiety and cloudiness without the drowsy side effects that typically accompany anti-anxiety prescription medications. Whether it be during the day or in the evening before bed, L-theanine is one of my favorites to address these feelings! This extract from the green tea plant, when taken in the right dosage, should yield results within 20-35 minutes. It even comes in a gum form. Chew on that ;)

 

5. What impact does anxiety have on heart health and health in general?
Anxiety disorders are associated with many different physical illnesses that can affect one’s overall quality of life, not just their heart. Those who experience anxiety may be more likely to experience one or any of the following: heart disease (including elevated blood pressure, unhealthy cholesterol levels), gastrointestinal disorders (approximately half of all cases of Irritable Bowel Syndrome, IBS, are associated with anxiety), headache (both tension and migraine headaches), respiratory problems (some association with asthma, emphysema and chronic bronchitis), obesity as well as allergic conditions (such as hay fever, eczema, hives, food allergies and conjunctivitis). Address the root cause and watch your other symptoms vanish…

 

6. Other useful tips for those with anxiety to look into:

Acupressure is a self-applied version of acupuncture without needles and is a great DIY treatment that you can do yourself at home and use in almost any situation: when you are stressed out at work, have some downtime and want to relax, are feeling anxious, dizzy or nauseous, etc.

 

TCM Practitioners and Naturopathic Doctors may also use the complex art of analyzing your tongue and pulse to help confirm a diagnosis, whether you are experiencing panic attacks, rapid breathing, palpitations, dizziness, pale complexion, insomnia, etc. Your personalized treatment plan based on your signs and symptoms as well as the information that your body is presenting to the practitioner based on what your tongue looks like and what the pulses at your wrists feel like, will dictate the next plan of action to get you relief ASAP!