Self-Care September: Tips to Promote a Healthy Life

With September being Self-Care Month, it’s the perfect time to reset, refresh, and reassess your health and wellness practices. Acupuncture, a well-established healing practice in traditional Chinese medicine, is an excellent method to promote overall health and wellbeing. In addition to that, here are some self-care tips to help you cultivate a healthier life.

1. Make Sleep a Priority

Sleep is as important to our health as eating, drinking, and breathing. It allows our bodies to repair and our brains to consolidate memories and process information. Good sleep is critical to ensure optimal health and quality of life. Try to maintain a regular sleep schedule and create a calming pre-sleep routine.

2. Exercise Regularly

Regular physical activity can help reduce the risk of several health conditions, like heart disease and diabetes. It can also help maintain healthy body weight and promote a positive mental state. Aim for at least 30 minutes of moderate-intensity exercise each day.

3. Practice Mindful Eating

Pay attention to what you eat and why. Are you genuinely hungry, or are you stressed, bored, or tired? Mindful eating can help you maintain a healthy relationship with food and promote better digestion.

4. Stay Hydrated

Keeping your body hydrated is essential to support all its vital functions. Aim to drink at least eight glasses of water a day. Infuse your water with fruits for added nutrients and flavor.

5. Prioritize Mental Health

Keep stress in check through practices like meditation, yoga, or tai chi. Consider setting aside a few minutes each day for mindfulness or relaxation exercises. Regular acupuncture sessions can also contribute to better mental health by reducing stress and anxiety levels.

6. Regular Health Check-ups

Regular health check-ups can help find problems before they start. They also can help find problems early, when your chances for treatment and cure are better. Include acupuncture as part of your routine check-ups to keep your health at its peak.

7. Connect with Others

Building strong, healthy relationships can enrich your life. Take time each day to connect with those who enrich your life. Spend quality time with your family, meet up with a friend for coffee, or join a local club or organization.

This Self-Care September, remember to incorporate these self-care habits into your routine. Above all, listen to your body and give it what it needs, whether it’s a hearty meal, a good night’s sleep, or an acupuncture, chiropractic, massage or energy healing session. Holistic Health Care Centers is here to help you with all of your health and wellness needs. Here’s to a healthier, happier you!

Practicing Gratitude for Mental Well-Being

The mind works in mysterious yet impressive ways. Many people seek mental well-being, and researchers have conducted investigations looking for various methods to improve our mental health. Nowadays, evidence proves that our conduct, habits, and routines play a significant role in shaping it.

As simple as it may sound, gratitude is one influential factor in designing our perspective of life. As we start giving value to certain things, we may have been taking for granted, we train our minds to generate new insight into the reality we live in. This may seem simple to say but challenging to perform and maintain throughout time. Thus, in this article, we will go through different ways of expressing gratitude internally and externally.

The Effects of Gratitude on Our Lives

Expressing gratitude has different benefits. Surprisingly enough, these are not limited to mental well-being. Research has shown that it also impacts our physical health and provides social benefits. Getting into this positive psychological and physical cycle can benefit life quality.

According to positive psychology, there is a connection between gratitude and a healthy life. A positive attitude towards life brings benefits such as better sleep, emotional awareness, stress reduction, and improved empathy and problem-solving abilities.

By changing the way, we see our own lives, we also modify people’s perceptions of us. Thus, this strengthens our social bonds and self-awareness.

How Can We Apply Gratitude in Our Lives?

From a theoretical point of view, telling someone to be grateful towards life may sound like a simple task to perform. However, acquiring the habit of gratitude may not be so. Even if we strive to see the good in everything, an adverse event could cause us to stop practicing gratitude.

That is why it is essential to know how to deal with external negativity. As we adopt gratitude as a lifestyle, we will notice that dealing with adversity can become more manageable. However, this is not adopting an I-don’t-care attitude towards it, but maintaining an open view that bad things happen, and it is up to us to decide how we manage them.

Here are some tips to achieve mental well-being by applying gratitude to your everyday routine.

• Keep track of the good things that happen to you: Keep a journal of the positive things you are grateful for, whether big or small. This is an excellent way of giving them the value they deserve. Writing down our feelings is a great way to express them. Besides, you can always go back to it as a reminder.

• Find time for yourself: Finding a good, quiet place to be alone for a couple of minutes helps us clear our minds and think of what we want. Focus on the good things that happened to you. Do this daily.

• Express your gratitude both internally and externally: Being grateful to others can also improve your mental health. Letting others know they did well helps them understand what you feel.

There are many ways of expressing gratitude, and these are not the only ones. If you need to find different ways of practicing gratitude, feel free to ask the doctors and practitioners at HHCC on your next visit!

Acupuncture for Insomnia

Nearly 30% of American adults struggle with chronic insomnia, and that percentage increases with age. Standard treatment includes sleeping pills and cognitive therapy. Cognitive therapy shows a lot of promise as an effective treatment and sleeping pills, though presenting some risks, can be helpful for the short-term. It is a condition, however, according to standard approaches, that can be treated, but unfortunately, not cured. And while many Americans don’t meet the criteria of a ‘chronic insomnia’ label, anyone who lacks proper sleep on a regular basis will eventually suffer physical, mental, and emotional health consequences. Besides the obvious fatigue that comes along with many types of insomnia, there can be accompanying effects such as headaches, dizziness, and sore muscles as well as mood issues. One large study found that those with insomnia were five times more likely to suffer from depression than those who got adequate sleep. This is in addition to other associated effects on brain health, cardiovascular health, immunity, and weight.

Acupuncturists typically always ask about quantity and quality of sleep no matter the initial complaint or reason for seeking treatment. This is because as holistic health practitioners, we recognize the enormous impact sleep has on the overall health experience. If there are any deficits when it comes to sleep, this will usually be part of the focus for treatment. In Traditional Chinese Medicine (TCM), nighttime is yin time, a time for rest, healing and recovery. It needs to be in balance with yang time (daytime) activity levels. This harmony of yin and yang is central to the TCM understanding of health.

Acupuncture takes an individualized approach to insomnia, as everyone is different, and there can be many reasons why someone is out of balance. In addition to external factors such as trauma or stress, a person’s internal environment will be looked at. A pattern assessment is done to evaluate both the abundance and flow of blood and energy (qi) in the body, excess hot or cold type disorders and any organ imbalances. But is it effective?

In a review of random controlled trials evaluating the effectiveness of acupuncture for insomnia, acupuncture was found superior to medications in its ability to increase sleep duration for >3 hours. Also, acupuncture plus medications showed better effect than medications alone on total sleep duration.  And finally, acupuncture plus herbs was significantly better than herbs alone on increase of sleep rates. Worthwhile to note that there were no serious adverse effects of acupuncture observed in any of the trials.

According to Western physiology, acupuncture affects our ability to sleep by triggering the release of our sleep hormone: melatonin, and various other mechanisms still being studied, such as the activation of specific brain pathways involved in sensory processing. Acupuncture is also known to stimulate the vagus nerve, which helps shift the whole body into a more relaxed state. When the body goes into this relaxed state, not only does sleep quality improve, the body also turns on the immune and repair systems, cutting down oxidative stress and inflammation in the body. 

Given the interrelationship of sleep and overall health, if all acupuncture did was improve sleep, it would still merit recognition as a valuable health system. But Acupuncture is prescribed for so much more!

Call Holistic Health Care Centers today to set up a sleep and overall health improving series of treatments and start feeling the benefits right away!

The Art and Science of Cupping

By now you’ve probably heard of or experienced cupping. Olympian swimmer Michael Phelps sporting nothing but a speedo and purple cupping circles while winning gold in 2016 drew a storm of media attention to this ancient healing practice. Hollywood movies (ie: The Godfather, part 2) have cupping scenes, while celebrities have exposed their cupping marks on the red carpet. If you have relatives from other parts of the world, perhaps you got to experience the benefits in childhood. Or maybe your first encounter with cupping was (or will be!) on your acupuncturist’s treatment table.

Cupping therapy has managed to stay on trend for some years now, but it’s long since proven its staying power. Cupping therapy spread throughout Europe during the renaissance. It dates back much further though, to ancient Egyptian, Greek, Asian, and Middle Eastern cultures. One of the oldest medical textbooks in the world, the Ebers Papyrus, describes how the ancient Egyptians used cupping therapy in 1,550 B.C.

China is famous for cupping and its use there also dates back thousands of years. The earliest record of cupping in China was from the Han Dynasty (206 BC- 220 AD). Back then, cupping was applied using cattle horns or cross sections of bamboo. Now, Chinese Medicine Practitioners generally use round glass or plastic cups.

Traditionally, all cupping involved a flammable substance set on fire and placed in a cup. As the fire goes out, the cup is turned upside down on your skin, creating a vacuum. Wet cupping involves bloodletting enhanced by the suction of the cups. This is thought to draw out thick, stagnant blood, generating healing through improved blood flow. Dry cupping is the more commonly used method in most modern clinics today and is any type of cupping that doesn’t involve a puncture to draw blood. During stationary cupping the cup is generally left in place for up to 3 minutes. Moving (aka sliding) cupping, is where the skin is lubricated with oil to allow for massage-like strokes with the cups as they create a gliding suction over areas of the body such as the back muscles. A convenient cupping tool used by many acupuncturists today uses a pump instead of fire to create the vacuum. This style allows for the use of smaller cups to work with bony joints and even face muscles. Some therapists also use silicone cups, which are easily maneuvered with a squeeze of the hand to create the desired level of suction.

Cupping is understood in TCM to assist with qi and blood flow. It also opens the pores to draw out pathogenic factors such as wind, cold, damp and heat. Biomedical research has found that, cupping does, in fact, increase local blood flow through microcirculation and capillary cell repair, and wet cupping has been shown to help remove toxins from the blood.

One of the reasons it has stood the test of time is because it is safe and beneficial for so many conditions. Here are some examples of uses where research supports effectiveness:

Immune support

Carpal tunnel syndrome

Cholesterol management

Asthma

Cellulitis

Migraines

Shingles

Facial Paralysis

Osteoarthrits

Insomnia

Depression

So, the big question: How does it feel?

Like a massage! (especially the sliding cups) but instead of a push you feel a pull. Patients sometimes describe it as ‘a good hurt’, followed by a release of pressure. A good practitioner will communicate with you to find your balance point to make sure it is a relaxing, comfortable experience. And yes, you may leave with the famous ‘cupping marks’, but these are not bruises, as they are not caused by injury and do not hurt, rather they are evidence that stagnation has been released.

While it is generally considered a very safe technique, it is important to make sure your practitioner is skilled and taking proper precautions. Licensed Acupuncturists have extensive training in cupping, so call Holistic Health Care Centers today and experience the benefits yourself! 847-571-5455.

Breast Cancer Awareness Month: Tips from Chinese Medicine

For more than 30 years, October has been recognized as Breast Cancer Awareness Month. This effort to raise awareness and funds for research can be considered a recent endeavor in the history of the disease which has been around for at least 5000 years. Medical texts describe cases dating back to 3,000 BC. Today, about 1 in 8 women will develop invasive breast cancer over the course of her lifetime. (A man’s lifetime risk of breast cancer is about 1 in 883). In order to promote early detection, educational campaigns share information about warning signs such as breast swelling or discomfort, nipple pain or pitted skin. Western medicine researchers have identified hormonal, lifestyle and environmental factors that may increase the risk of breast cancer, but causation is considered extremely complex.

Chinese Medicine organizes causative factors into the following categories which can also interact in complex ways:

*Stagnation (liver qi): The liver is in charge of moving the qi in the body, dispersing stagnation caused by various influences (such as the other causative factors listed below). Emotional stress can cause a weakness in its capacity for qi distribution and regulation. The liver channel also connects directly with the breasts. Unchecked stagnation can cause dense tissue and masses to form.

*Heat: On a very basic level, heat in TCM can be likened to inflammation. This can be caused by internal or external influences. One of the main external influences that can lead to heat (and therefore inflammation) in the body are environmental toxins.

*Deficiencies: Both qi and blood deficiencies can contribute to the development of breast cancer. The immune system needs enough qi to target and remove abnormal (potentially cancerous) cells and regenerate healthy ones. A deficiency of blood can lead to stagnation if there is not enough blood to maintain vigorous circulation (picture a river during a drought). Also, a deficiency of spleen qi (related to digestion) often leads to dampness in Chinese Medicine.

*Dampness: One of the ways dampness expresses itself in the body is by the accumulation of excess fat. Also, dampness and heat combined usually generates ‘phlegm stagnation’ which can take the form of hardness, nodules and tumors.

Luckily, the approach to prevention is not as complex as breaking down the causes.

Prevention tips:

Enjoy nutritious seasonal food to support the creation of new qi and blood.

Avoiding processed food will help to minimize toxic heat and dampness in the body and cut down on our body’s inflammatory responses.

Regular exercise helps us to maintain circulation and a healthy weight while allowing us to sweat out toxins.

Filtering our air and water can help minimize our exposure to environmental toxins.

Liver detox teas and gentle cleansing protocols, especially during Spring (liver time), can be very beneficial in ridding the body of accumulated toxins and supporting the liver’s role in the free flow of qi.

Managing stress is critical. Target your biggest stressors in life and make changes to either remove them, limit them or create better coping strategies.

Massage and castor oil packs can be used preventatively to help avoid local stagnation, often found in fibrocystic (lumpy) breasts (though these direct approaches are usually avoided in the treatment of actual cancerous tumors).

Acupuncture and Herbs are wonderful tools for prevention and can also help to treat side effects of conventional cancer therapies (nausea, neuropathy, pain etc.).

Simply put, TCM’s approach to Breast cancer prevention is overall health promotion. Call Holistic Health Care Centers today to get in for some health promoting acupuncture sessions, to help prevent cancer and other diseases and feel your best!

TCM Women’s Health

In TCM theory, weakening of key female reproductive health aspects might be linked with genetic defects, overwork, too little rest, injury from too much menstrual bleeding, emotional distress, improper diet, too much alcohol, or too much chilled food. Contemporary TCM practitioners believe that some medicines and medical interventions, like long-term use of hormonal birth control methods, can also have a detrimental effect on the female system.

Is there a natural, non-invasive way to help ease symptoms of women’s health issues? Yes!

A multitude of scientific studies have shown that Traditional Chinese Medicine (TCM) is an effective way to treat many gynecological health conditions, and to maintain general good health for women. That includes acupuncture and Chinese herbal medicine, which are finally gaining more and more scientific validity in the Western Medicine arena—thought they have been used successfully for centuries!

Women’s health issues that can be supported by TCM include reproductive health (fertility and pre-natal care), menstrual wellness, menopause and perimenopause symptoms, and so much more. Because so many gynecological issues involve painful symptoms, and acupuncture is proven to provide pain relief, it’s natural that acupuncture is so helpful when it comes to women’s health.

Blood Flow

So much of our health depends on the flow of blood throughout our body and to our organs—this is even more important for women. Scientific studies show that acupuncture is effective for improving blood flow  to vital organs as it relaxes blood vessels, and reduces high blood pressure.

Fibromyalgia

5 million people in the United State suffer from fibromyalgia, and most of those are women. Fibromyalgia is complicated and can be difficult to treat, because of its many linked causes and symptoms. According to the Mayo Clinic, acupuncture can help reduce the pain of fibromyalgia symptoms.

Fertility

Recent studies have found that acupuncture may improve menstrual health and help women conceive. Because these studies are so new (since TCM has been rejected in the Western world for so long, and is only beginning to become a part of scientific medical research and practice), more research is needed.

PMS

An analysis of 15 studies found that acupuncture treatment was significantly effective in treating PMS, compared with medicine and sham acupuncture. While more, larger studies are needed to fully confirm the scientific evidence of acupuncture to treat Premenstrual Syndrome symptoms, there is a slew of promising research to back it. Since PMS has such varied effects on different women—from moodiness to severe abdominal pain—there are also a variety of ways acupuncture and TCM may be used to help. In particular, studies show that acupuncture and acupressure are sure-fire solutions for mood swings, depression, pain, and anxiety—some of the major symptoms of PMS.  The team at Holistic Health Care Centers have extensive experience in women’s health. Contact us today!

5 Natural Ways To Improve Women’s Health

Egg health

Getting pregnant can be frustrating when it isn’t happening as easily as planned. There are many reasons you could be dealing with a difficult pregnancy including egg health. There are many factors that play into egg health including blood circulation, stress and hormonal balance. For improving blood and oxygen flow, try to get some sort of exercise whether it is yoga, running or simply going on a brisk walk at least three times a week. Ask a massage therapist about abdominal massage, which can increase blood flow to the reproductive system. Stress can also play a very important factor in egg health. Find ways to destress with meditation practices, acupuncture and deep breathing.

Hormonal balance

Hormonal imbalances in women are common and can result in weight gain, fatigue, skin problems, infertility and PMS. Hormones are an important part to our body’s growth and development, mood, reproduction and metabolism. To keep your body in balance, avoid high omega-6 polyunsaturated fats that are found in vegetable oils. Reduce your caffeine intake. Too much caffeine can have a negative impact on the endocrine system. Most importantly, make sure to get an adequate amount of sleep each night. When the body does not get enough rest, hormones cannot regulate.

Breast health

There are many reasons that some women have a higher risk of breast cancer including both genetics and environmental impacts. Research has shown that keeping a diet of fresh, unprocessed foods can help the health of breast tissue. Chemical exposure from foods as well as other environmental factors have been shown to be high in women who have breast cancer. Foods to eliminate from your diet include highly processed foods, additives, canned foods and soy. Avoiding foods that are high in hormones and adding foods that are packed with antioxidants such as berries can help lower your risk of breast cancer.

Metabolism

Many women feel their metabolism has slowed over the years, making it harder to break down and burn calories and fat. Try adding more omega-3 fatty acids into your diet such as salmon and tuna. Omega-3 fatty acids have been found to help regulate blood sugar and lower inflammation, which can then improve metabolic function. Increasing strength training can also help give the metabolism a boost. The more muscle you have, the more your resting metabolism will increase to burn fat. Lastly, eating breakfast has been shown to give your metabolism a jump start for the day compared to eating your first meal later in the day.

Immune health

Don’t let the cold and flu season get you down this year. There are many natural ways to boost your immune system to prevent illness and to improve energy levels. Assess your stress levels and take action if you are feeling stressed and overwhelmed. Spend some time practicing deep breathing or finding an activity that you find relaxing. Try adding in more garlic and ginger to your diet. These natural ingredients contain properties that help boost the immune system and lower cold and flu symptoms.

We know how important your health and wellness is to you. Give Holistic Health Care Centers a call and book an appointment soon!