Acupuncture for Insomnia

Insomnia is a persistent disorder that can make it difficult to fall asleep and hard to stay asleep or both, despite the opportunity for adequate sleep. With insomnia, you usually awaken feeling unrefreshed, which takes a toll on your ability to function during the day. Insomnia can sap not only your energy level and mood but also your health, work performance and quality of life.

How much sleep is enough varies from person to person. Most adults need seven to eight hours a night. Someone with insomnia will often take 30 minutes or more to fall asleep and may get only six or fewer hours of sleep for three or more nights a week over a month or more

Many adults experience insomnia at some point, but some people have long-term (chronic) insomnia. Insomnia may be the primary problem, or it may be secondary due to other causes, such as a disease or medication.

Insomnia symptoms may include:

·         Difficulty falling asleep at night

·         Awakening during the night

·         Awakening too early

·         Not feeling well rested after a night's sleep

·         Daytime tiredness or sleepiness

·         Irritability, depression or anxiety

·         Difficulty paying attention, focusing on tasks or remembering

·         Increased errors or accidents

·         Tension headaches

·         Distress in the stomach and intestines (gastrointestinal tract)

·         Ongoing worries about sleep

Someone with insomnia will often take 30 minutes or more to fall asleep and may get only six or fewer hours of sleep for three or more nights a week over a month or more

Common causes of insomnia include:

·         Stress. Concerns about work, school, health or family can keep your mind active at night, making it difficult to sleep.  Acupuncture is very effective in reducing the physiological effects of the stress on the body, and train your body and mind how to manage stress better.

·         Anxiety. Everyday anxieties as well as more-serious anxiety disorders, such as post-traumatic stress disorder, may disrupt your asleep. Acupuncture and herbs are effective ways to reduce anxiety levels. Meditation, Qi Gong, Tai chi, and yoga are natural and effective ways to reduce your anxiety level.

·         Depression. You might either sleep too much or have trouble sleeping if you're depressed. Insomnia often occurs with other mental health disorders as well. Many Studies have shown that electro-acupuncture and auricular acupuncture to be an effective in treating depression.

·         Medical conditions. If you have chronic pain, breathing difficulties or a need to urinate frequently, you might develop insomnia. Examples of conditions linked with insomnia include arthritis, cancer, heart failure, lung disease, gastroesophageal reflux disease (GERD), overactive thyroid, stroke, Parkinson's disease and Alzheimer's disease. Acupuncture has been proven to be effective in treating muscular skeletal pain, it is also effective in treating asthma, and Chinese herbs and diet modifications can be effective in reducing GERD symptoms.

·         Change in your environment or work schedule. Travel or working a late or early shift can disrupt your body's circadian rhythms, making it difficult to sleep. Your circadian rhythms act as an internal clock, guiding such things as your sleep-wake cycle, metabolism and body temperature.

·         Poor sleep habits. Poor sleep habits include an irregular sleep schedule, stimulating activities before bed, an uncomfortable sleep environment can lead to insomnia.

·         Medications. Many prescription drugs can interfere with sleep, including some antidepressants, heart and blood pressure medications, allergy medications, stimulants (such as Ritalin), and corticosteroids. Many over-the-counter (OTC) medications — including some pain medication combinations, decongestants and weight-loss products — contain caffeine and other stimulants.

·         Caffeine, nicotine and alcohol. Coffee, tea, cola and other caffeine-containing drinks are well-known stimulants. Drinking coffee in the late afternoon and later can keep you from falling asleep at night. Nicotine in tobacco products is another stimulant that can cause insomnia. Alcohol is a sedative that may help you fall asleep, but it prevents deeper stages of sleep and often causes you to awaken in the middle of the night.

·         Eating too much late in the evening. Having a light snack before bedtime is OK, but eating too much may cause you to feel physically uncomfortable while lying down, making it difficult to get to sleep. Many people also experience heartburn, a back flow of acid and food from the stomach into the esophagus after eating, which may keep you awake.

  

·         Hormonal changes. Women are much more likely to experience insomnia. Hormonal shifts during the menstrual cycle and in menopause may play a role. During menopause, night sweats and hot flashes often disturb sleep. Insomnia is also common with pregnancy. Acupuncture and herbs are effective in reducing hot flashes and night sweats and other symptoms associated with menopause.

At Acuwellness Center, we can treat your insomnia using natural and effective treatments. For more information or if you like to make an appointment, please call our office.

Acupuncture for Anxiety and Stress

Anxiety is a general feeling of being worried. Everyone experiences anxiety once in a while. People with generalized anxiety disorder (GAD), however, feel anxious often or feel very anxious, not necessarily because of a situation. For them, anxiety interferes with their daily lives.

Signs and Symptoms

Symptoms of anxiety may include:

·         Muscle tension, trembling

·         Feeling restless or on edge

·         Fast heartbeat, tachycardia

·         Fast or troubled breathing, dyspnea

·         Stomach upset

·         Having a hard time concentrating

·         Headache

·         Sweating

·         Fatigue

·         Irritability

·         Trouble falling asleep or staying asleep

There are many different protocols to treat/manage anxiety which include:

Drug therapies:  Which are fast acting and effective, but also habit forming with side effects and should be used only for short term treatment.

Exercise:  studies have shown that intense exercise appear to lower stress and anxiety

Nutrition: Although there is no diet to relieve anxiety, eating healthy meals keeps your body well-nourished and strong. Avoid caffeine because it can make you feel restless. Avoid alcohol and nicotine as well. Eat more fresh vegetables, whole grains, and fruits. Keep your blood sugar steady by eating frequent small meals that contain protein, complex carbohydrates, and healthy fats.

Herbs: Studies have shown that herbs can be effective in treating stress and anxiety, however if not taken correctly, herbs can have side effects and negative interactions with medication. It is highly recommended not to self-prescribe and to consult an herbalist for proper treatment.

Acupuncture:  Some evidence shows that acupuncture may help reduce symptoms of anxiety, especially when combined with behavioral therapies including psychotherapy. One study showed that benefits lasted as long as one year after treatment. A systematic literature review revealed that many studies reported positive findings in effectiveness of acupuncture for treating generalized anxiety disorder or anxiety disorder.

Acupuncturists treat people with anxiety based on an individualized assessment of the excesses and deficiencies of qi located in various meridians. With anxiety, a qi deficiency is often detected in the kidney or spleen meridians. In addition to performing needling techniques, acupuncturists may also use lifestyle and breathing techniques as well as herbal and dietary therapy.

Massage: Massage can help reduce anxiety and stress

At Acuwellness Center we provide, Acupuncture, Herbal medicine, massage therapy, nutritional consultation to treat and manage anxiety and stress. Please call us today for more information or for an appointment.

Sources:

1. Pilkington. K, Kirkwood. G, Rampes. H, Cummings. M, Richardson. J. Acupunnture

for anxiety disorders-a systematic literature review. Acupunct Med 2007;25:1-10 

2. Lakhan SE, Vieira KF. Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review. Nutr J. 2010 Oct 7;9:42. Review.

3. Linde K. St. John's wort - an overview. Forsch Komplementmed. 2009 Jun;16(3):146-55.

4. Mantani R, Cimino A. A primer of complementary and alternative medicine and its relevance in the treatment of mental health problems. Psychiatr Q 2002;73:367-381.

5. Van der Watt G, Laugharne J, Janca A. Complementary and alternative medicine in the treatment of anxiety and depression. Curr Opin Psychiatry. 2008 Jan;21(1):37-42.

6. Wang SM, Kain ZN. Auricular acupuncture: a potential treatment for anxiety. Anesth Analg. 2001;92:548-553.

PCOS Diet

Polycystic Ovary Syndrome (PCOS) is a condition that affects 5-10% of women of childbearing age. PCOS is associated with: irregular menstrual cycles, abnormal hair growth or loss, abdominal obesity, elevated insulin levels, elevated testosterone levels, polycystic ovaries, dark patches of velvety skin on neck, arms, breasts or thighs, acne, and infertility. Nearly 50% of women with PCOS are overweight or obese. Improving your diet and exercise program by making lifestyle changes may reduce your risk for developing chronic diseases associated with PCOS such as diabetes, heart disease and endometrial cancer.

Fertility is higher and pregnancy is healthier when a woman has a BMI (body mass index) between 20-25.

BMI is calculated by comparing the ratio of height and weight (BMI = weight in kg divided by height in meters squared).

The maximum ideal BMI is 25 kg/m2.

Height                       Max ideal weight

5’                                129lb

5’3”                            143lb

5’6”                            157lb

5’9”                            171lb

WHAT IS THE RECOMMENDED MEAL PLAN FOR PCOS?

Currently there is no scientific evidence to support one particular diet for PCOS. Evidence-based recommendations suggest that women with PCOS should focus on balance and moderation. Recommended lifestyle changes include:

·         Weight loss of 5-10% if overweight or obese in 3 months.

·         Decreased caloric intake if weight loss is desired.

·         Decreased intake of enriched carbohydrates.

·         Increased fiber intake including fruits, vegetables, and beans.

·         Decreased fat intake, particularly saturated fat.

·         Smaller, more frequent meals (every 3-4 hours) to help control blood glucose levels.

·         Balanced meals including complex carbohydrates, plant based protein, and less than 10% plant based fat.

·         At least 150 minutes of moderate or vigorous activity per week for diabetes prevention.

KEY POINTS TO REMEMBER

Consume a wide variety of whole foods

·         Foods in their most natural form (fresh, frozen, or dried).

·         Fruits, vegetables, beans, legumes, whole grains, fish, lean meats (only once a week), nuts (walnuts), and seeds (chia) should be eaten daily.

Aim to eat 25-30 grams of fiber per day

·         Introduce fiber gradually to your diet to minimize gastrointestinal upset.

·         Choose vegetables such as broccoli, lettuce, celery, cabbage, cucumber, parsley, radishes, spinach, turnips, and watercress.

·         Choose legumes such as fresh cooked kidney beans, lentils, black eyed peas, chickpeas, and lima beans.

·         Choose fruits such as strawberries, raspberries, grapefruit, apples, cherries, peaches, pears, and plums.

·         Eat them as snacks, salads, sandwich fillings, in smoothies, soups, and casseroles.

Limit sugars and enriched carbohydrates

·         Complex carbohydrates take longer than enriched carbohydrates to digest and absorb. Enjoy 1-2 servings per meal. A serving is equivalent to ½ cup whole wheat pasta, brown rice, or beans/lentils; 1 slice whole wheat bread (or 1 ounce of bread); 1 serving of healthy cereal; ½ cup cooked oatmeal; ½ cup starchy vegetables like peas, corn, or potatoes; ½ medium baked potato; or 1 piece (or 1 cup) of fruit. You do not have to limit non-starchy vegetables — they’re super low in calories and high in fiber.

·         Choose whole grains instead of enriched grains (brown rice, whole wheat breads and pasta, oats, barley, etc.). Look for the word “whole” as the first ingredient on the Nutrition Facts Label.

·         If insulin resistance or diabetic, talk to a Registered Dietitian about the appropriate number of carbohydrate servings you need per day.

Limit salt intake (aim for less than 2400 milligrams of salt per day)

·         Use lemon juice, mustard, vinegar, pepper, herbs and spices instead of table salt to season foods.

·         Limit foods such as cured and smoked meats, salted nuts, canned and processed vegetables, meats, marinades and sauces.

·         Eliminate intake of processed foods.

Choose unsaturated fats

·         Avoid saturated fats by eliminating all dairy products and spreads, and reduce white meat and fish, and lean cuts of red meat.

·         Look for unsaturated oils such as olive, grape seed, and avocado oil and use these oils in very small amounts.

·         Use nuts rich in monounsaturated and polyunsaturated fats such as almonds, walnuts, pecans, flax seeds, sunflower and pumpkin seeds.

·         Eat fish two to three times a week. Fish such as tuna, salmon, herring, sardines, and trout can improve heart health.

·         Bake, grill, broil, boil, and steam instead of frying them.

Eat protein and and/or fat with every meal or snack

·         Protein has a stabilizing effect on the sugar released from carbohydrates into the blood.

·         Suggested protein can be found in lean meats (limited), fish, poultry, beans, nuts and seeds.

At Acuwellness Center, we provide acupuncture, herbal medicine and nutritional support for patient with PCOS to improve their fertility. 

The Latest News on Chinese Herbs for Infertility in Encino

Are you looking for alternatives to traditional fertility methods, including IVF and hormone treatments?  Many women and their partners who want to conceive in a more natural way are looking to Chinese herbs for infertility in Encino.  Instead of paying for expensive medical treatments that can come with unpleasant side effects and limited success, Chinese herbs are helping many women successfully conceive and have become an increasingly popular form of treatment for those who want a safer way to encourage a healthy pregnancy.

While most fertility treatments based on Western medicine treat specific possible causes of infertility within the body, for example, when they are used to treat low hormone rates or issues with poor ovulation, Chinese herbs tend to take a much different approach.  Traditional Chinese medicine looks at a woman’s entire picture of health and looks to treat the person as a whole, and does so with the help of powerful herbs that have been helping people for centuries.

Focusing on important issues such balancing all of the systems of the body and dramatically reducing stress levels are the focus of using Chinese herbs for fertility.  The most commonly used herbs are typically made up of several different ingredients, including certain types of plants, tree bark, fruits and leaves and even the roots from plants.  While some formulas may only contain 9 or 10 different ingredients, others may contain a few more, depending on the situation.  Once combined, the herbs are consumed in tea form, which the body is able to absorb relatively quickly. 

When you work with a practitioner that specializes in Chinese fertility herbs, you will often start out by being asked a series of questions about your lifestyle, your temperament and your health history.  Once this information has been analyzed, the practitioner selects a certain mixture of herbs that are designed to address your particular health issues in order to resolve issues with infertility.  The idea is to bring your whole body back into balance, creating a hospitable environment for conceiving and carrying a healthy child to term.

The Secret to Using Chines Herbs for Infertility in Tarzana

There’s a great deal of information out there about overcoming infertility, making it difficult to know what is right and what is wrong.  It’s a sensitive issue for most couples, and one that can be difficult to discuss.  Luckily, there are ways of improving fertility that can make is possible to conceive a child without the need for potentially dangerous medical procedures or drug treatments.  Many women already know that Chinese herbs can be incredibly beneficial in helping them become pregnant, and for those who are looking for a different way to increase their chances, it may be just what they’ve been searching for.

When trying to conceive, many couples think that treatments such as IVF or hormone therapy are the only way to overcome issues with fertility.  Unfortunately, many women will suffer for years of fertility problems without realizing that one of the best ways to encourage a pregnancy is to utilize Chinese herbs for infertility in Tarzana. 

For many years, Chinese medicine has been used to treat conditions such as IBS, chronic inflammation and even migraine headaches.  What many couples are now realizing is that this ancient form of medicine is also highly effective in helping them conceive and carry a child to term.  This is exciting news for those who have been struggling with fertility issues, and who are looking for a natural alternative to traditional fertility medicine.  Instead of relying on chemical concoctions and invasive treatments, Chinese herbs are ingested orally and begin to take effect almost immediately.  For those who have been trying to get pregnant with no success, this type of medicine can make a huge difference in your ability to conceive.

When you utilize the services of a licensed medical professional that specializes in Chinese herbs and medical treatments, and especially one that focuses on treating infertility, you can reduce stress levels throughout the body, increase energy and vitality and increase blood flow.  When all of these things come about, it can increase your chances of conceiving, without the risks that treatments such as hormone shots and other procedures can bring to the table.  It’s a smart choice when it comes to overcoming fertility the healthy way.