All and One
Acupuncture Blog

  • Acupressure for Anxiety

    August, 20th 2014

    The transition from summer to fall can be a challenging time. Vacations end, schedules shift, the days get shorter (and gloomier), and it may get harder to juggle self-care with the extra demands of a busy life.  If you are feeling stressed and strapped for time, or need a little extra support dealing with change, these simple exercises can help reset your mental and physical state.

     

    Shoulder well (GB21)

    photo 1Location: Tops of the shoulders in the highest part of the upper trapezius muscle, between neck and end of shoulder (deltoid muscle) and between front and back of body.  Find the most tender spot on the top of the shoulder, and you are there.

    Function: Reduces neck and shoulder tension, helps emotionally ground scattered or racing thoughts, reduces irritability or anger, relieves harmful effects of stress.

    Acupressure: Sit or stand comfortably, and curl your fingers over the tops of your shoulders, pressing gently into the sore or tight areas. Slowly lift your head up as you inhale, and exhale as you gently bring your head toward your chest. Continue with long deep breaths for 1 minute

     

    Yin tang

    ThirdEye 2 ThirdEye1Location: commonly referred to as the third eye point, this point is located between the eyebrows in a tender spot just above the bridge of the nose.

    Function: Calms the mind, relieves nervousness, balances emotions

    Lady 2Acupressure: bring your palms together, close your eyes, and gently press your index fingers to the area between your eyebrows while breathing deeply for 1 minute

     

    This point works well for your furry friends as well!

     

    Inner Pass or Inner Gate (Pc6)

    photo 2photo 3Location: On the inner wrist, this point is located about three finger widths up from the wrist crease in the middle of the inner arm.

    Function: Slows a racing heart, relieves anxiety and panic, balances the heart and mind, brings emotional and physical states back into alignment.

    Acupressure: Press your thumb into the tender inner wrist area three finger widths above the wrist crease. Hold for 30-45 seconds while focusing your attention on slow deep breathing.  Switch sides and hold the opposite side for an additional 30-45 seconds, continuing the deep breaths.

     

    Sea of Tranquility (CV17)

    SeaOfTranq Location: Middle of the sternum four ribs down from the throat, about level between or above the nipples

    Function:  Relieve tension, anxiety, depression, panic, and chest tightness.

    Acupressure: place your palms together as if praying, and press your thumbs firmly into your breastbone at the level of your heart. Close your eyes and concentrate on slow even breaths, allowing your heart rate to slow.  Continue this practice for two-three minutes.

     

    If you or someone you love suffers from anxiety, call All and One Acupuncture in Portland to learn how acupuncture can help. 

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  • Managing Back to School Stress and Anxiety Part I

    August, 19th 2014

    Stress and anxiety, which we usually associate with dangerous or unpleasant situations, also typically escalate when things are changing – even if the changes are positive. Any major transition in the context of life – a new job, a move, a change in relationship or any big change in routine – generates adjustment stress for adults, children and families.

    KIDS AND ANXIETY

    Children heading back to school after summer vacation may feel anxious about interactions with a new teacher and peers, new rules and expectations and/or separation from caregivers. Adjustment stress in children often shows up in regressive behavior. Anxious children may claim to feel sick to avoid going to school.

    Parents can help kids with adjustment stress by taking care to:

    1. Create consistent routines. Consistency and structure can help kids feel BackToSchoolgrounded. Take care to establish regular morning, after school and bedtime routines.
    2. Talk to your child. Ask open ended questions about your child’s experience at school. Paraphrase what your child tells you so that your child knows you understood.
    3. Use role play to help your child deal with challenging situations at school. Resist the temptation to rescue your child from all anxiety-provoking situations because this tends to reinforce worry. Use role play techniques to teach your child skills to manage challenging interactions. Ask your child to take the role of the person he is having difficulty with while you take the role of your child. This is a good technique for teaching your child communication and boundary setting skills that help build self-esteem and reduce anxiety.
    4. Establish clear guidelines about missing school. Talk with your child before school starts about your expectations for school attendance and when not feeling well justifies staying home. Consider using behavioral incentives to encourage cooperative attendance.GettyImages_78456013
    5. Use positive reinforcement. Look for opportunities to validate and notice desired behavior.
    6. Seek help if needed. Child psychotherapy and pediatric acupuncture are complimentary ways of addressing anxiety symptoms in children.
    7. Use coping skills to contain your own anxiety. Anxiety in families is “contagious.” Transitions are stressful for parents, too. It’s hard for an anxious parent to contain a child’s anxiety. Parent-child psychotherapy can be helpful in reducing anxiety in your family system.

     

    Read Part II – Managing Back to School Stress for Adults

     

    To schedule an appointment with Maggie Bortz please call 503-730-9509

     

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  • Managing Back to School Stress and Anxiety Part II

    August, 19th 2014

    To Read Part I Click Here

    Stress and anxiety, which we usually associate with dangerous or unpleasant situations, also typically escalate when things are changing – even if the changes are positive. Any major transition in the context of life – a new job, a move, a change in relationship or any big change in routine – generates adjustment stress for adults, children and families.

    ADULT ANXIETY

    Although some stress and anxiety is unavoidable, it is important to keep in mind that cognitive and neurological feedback loops tend to escalate and perpetuate worry and low grade fear. These approaches are often helpful in preventing adult anxiety from escalating.

    1. Positive self-talk. istock_helpAnxiety is usually future oriented and characterized by a thought process known as “catastrophizing,” which makes us believe things are worse than they really are. “If this unwanted outcome occurs, a host of other bad outcomes will follow. Things are bad now, but they will only get worse.” When you feel anxious, check to see what you are telling yourself. Replace negative, fear based self-talk with positive, reassuring self-talk. “I will be able to deal with this, even if I’m not exactly sure how.”
    2. Breathe. Anxious people tend to breathe shallowly from their upper chests. The respiratory system sends a “danger” signal to the brain and typically, anxiety escalates in this negative feedback loop. You can break this cycle with a few slow, deep belly breaths as soon as you begin to feel stressed.
    3. Strengthen interpersonal boundaries. Sometimes people have difficulty saying “no” to unreasonable requests from others. This is a common source of anxiety, especially for women. Psychotherapy can be helpful resource for learning to set and enforce healthy boundaries with others.
    4. Acupuncture. Acupuncture, acupressure and relaxation techniques can be highly effective tools in managing stress and anxiety.
    5. Psychotherapy. Many people enter therapy to learn skills to manage anxiety. Sometimes wounds from the past reverberate in the present in the form of anxiety, emotional pain, confusion or unsatisfying patterns of relationships. Sometimes the psychological defenses that helped us survive earlier in life have outlived their usefulness and create suffering in the present but we are unaware of it because the connection is buried deep in our unconscious. Becoming conscious of the root issues causing the problems allows real and lasting transformation to take place.

     

    To schedule an appointment with Maggie Bortz please call 503-730-9509

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  • Acupuncture to Enhance Athletic Performance

    August, 19th 2014

    Studies have shown that acupuncture has measurable effects on the flow of blood to certain areas of the body, which could in turn boost athletic performance. One such study conducted at the Beijing University of Traditional Chinese Medicine involved athletes running 5,000 meters, and afterwards sitting for acupuncture treatments before they had a chance to catch their breath. The heart rates of the athletes who received the treatments recovered more quickly than those in the control group.

    Another study published in the American Journal of Acupuncture measured the effects of acupuncture on anaerobic threshold and work capacity during exercise in healthy young males. Researchers found that individuals in the acupuncture treatment group had higher maximal exercise capacity and were able to perform higher workloads at the onset of blood lactate accumulation (OBLA) than individuals in the placebo group. The individuals that received acupuncture also had lower heart rates.

    Acupuncture can increase exercise capacity, according to researchers from the University of California. Study subjects biking on a test ramp were able to work harder after receiving an acupuncture treatment. Their systolic blood pressure also declined, indicating more efficient blood circulation.

    Are you looking for your next “runner’s high”? Scientists from the Neuroscience Research Institute in Chinafound that acupuncture stimulates the release of endorphins, which can reduce the sensation of pain. Instead of trying to exercise and get fit with a philosophy of “no pain, no gain,” you may be able to use acupuncture to experience less pain while you pursue your fitness goals.

    Ready to get started with acupuncture? Call All and One Acupuncture in Northeast Portland today for your free consultation.  

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  • Acupuncture for Increased Sports Performance and Injury Rehabilitation

    August, 12th 2014

    When a top athlete like Kobe Bryant tweets a picture of acupuncture needles in his leg, you know it’s time to consider how acupuncture and Oriental medicine can help improve your sports performance. All athletes and coaches are involved in an ongoing search for ways to improve performance and gain a competitive edge over their rivals. Many are finding that acupuncture can often provide that edge.

    From moving more fluidly to recovering from an injury, acupuncture and Oriental medicine can help you to stay active, boost your fitness level, and recover more quickly. By following the principles of Oriental medicine, an acupuncture treatment can strengthen body function and restore internal harmony and balance. Professional sports teams and top athletes often have an acupuncturist on staff to treat injuries and keep them performing at their peak.

    Practitioners of acupuncture and Chinese medicine can help athletes, even the amateur “weekend warrior,” in many ways. In addition to acupuncture, tight, stiff muscles may be helped by manual techniques such as cupping, a suction-based massage, and Gua Sha, a Chinese form of friction massage. In 2011, researchers at the University of Duisburg-Essen found that Gua Sha was effective at treating chronic pain and muscle stiffness in the lower back. In India, researchers from Majeedia Hospital found cupping helped to reduce pain, inflammation, and muscle stiffness in patients diagnosed with knee osteoarthritis. Cupping also improved blood supply to the area and simulated light exercise, leading to increased muscle flexibility in the region, researchers explained.

    Some of the best Olympic athletes incorporate acupuncture into their wellness programs. China’s 7 foot 6 inch basketball center, Yao Ming, used acupuncture and Chinese medicine to help him recover after undergoing surgery on his ankle. Chinese swimmer, Wang Qun, was photographed doing some last minute training in Beijing with round marks on her back from cupping.

    Call All and One Acupuncture in northeast Portland today to see how acupuncture and Chinese medicine can help you meet your fitness goals and assist in recovering from an injury.

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  • Breathing Exercise for Sleep

    June, 29th 2014

    This breathing exercise is also called the Shabd Kriya, which I’ve learned from my studies in Kundalini yoga.  It is a gentle yet effective exercise to help regulate sleep, and it is appropriate for most forms of insomnia.

    To begin, sit comfortably in a quiet place at bedtime. Close your eyes and place hands palms up in your lap, with your thumb tips touching. Shabd Kriya hand position All of the breathing is done through the nose.

    Inhale in 4 equal parts. Mentally vibrate SA TA NA MA with the four parts of the inhale breath.

    Hold the breath and mentally repeat 4 repetitions of SA TA NA MA. This will be 16 counts

    SA TA NA MA

    SA TA NA MA

    SA TA NA MA

    SA TA NA MA

    Then exhale in 2 equal strokes, mentally projecting WAHEY GURU.

    Continue the breathing for a minimum of 11 minutes nightly. Set a timer on your phone, and stay with the exercise as best you are able. This can be built up from 11 minutes to 15 to 30 minutes nightly to address insomnia and to help improve the quality of your sleep. Practice this exercise nightly for 40 days to adjust your sleeping patterns.

     

    Portland acupuncturist Boynn McIntire uses acupuncture, herbs, dietary therapy, stretches, and breathing exercises to help regulate sleep. If you suffer from insomnia, contact All and One Acupuncture in Northeast Portland to learn how we can help!

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  • Battling Insomnia: Tips for Better Sleep

    June, 27th 2014

    Ahhh, summer — your days are warm, school is out, and suddenly everyone is busy with travel, camp, outdoor activities, and social gatherings. With the change in light and possibly your family schedule, you or someone in your family may find that your sleep cycle is thrown off.  To battle insomnia or restless sleep, follow these simple self-care tips:

    • Sleep in a dark, cool room. If your room gets a lot of natural light, install black-out shades or drapes. Use a fan or air conditioning unit to keep the room under 65 degrees.
    • Follow a consistent sleep schedule, going to bed and getting up within the same 30 minute window daily.
    • Incorporate a pre-bedtime ritual of behaviors that encourage relaxation before you get into bed. This can include simple behaviors such as listening to soothing music as you brush your teeth, a cup of chamomile or sleepytime tea, or a bath or shower before bed. Your body will begin to associate these routines with rest and follow the same routine nightly.
    • Shut off your electronic devices, including television, iPads, phones, and computers at least 60 minutes (and preferably more) before bed.
    • Limit or eliminate alcohol, sugar, and caffeine.
    • Use your bedroom for sleeping and lovemaking, and nothing else.
    • If you like to take a siesta, keep your naps to 20 minutes or less.
    • Exercise during the morning or daytime rather than the evening.
    • Eat dinner early, giving your body 2-3 hours to digest your meals before turning in for the night.

     If you or someone you know suffers from insomnia, acupuncture and Chinese medicine can help. All and One acupuncture in Northeast Portland can provide you with tools to improve your sleep.  

     

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  • Avoiding Common Overuse Injuries

    June, 6th 2014

    Summertime beckons, and so do the fun in the sun sports: tennis games, 5k runs, and paddle races; there are so many ways to move our bodies after a long winter holed up inside. The temptation to bust a move is great, but too many people end up in physical therapy instead of enjoying their favorite outside activities. Here are a few tips to keep you from spending your sunny summer days inside with your physical therapist and outside enjoying whatever moves you.

    Common overuse injuries happen when patients rev up too fast, going from nothing at all to ‘balls to the wall’. This can’t be overstated: the easiest way to avoid injury is by easing into an activity. This means warm-up beforehand, and gradually increase the intensity and frequency of the activity.

    If your sport focuses on lower body activities, such as running and biking, it’s best to do a dynamic warm-up prior to starting. This means 10 to 15 minutes of stretching while moving, do each stretch for 1 to 2 minutes before moving on to the next. Ease into the activity, stay well hydrated, and use a foam roller to stretch muscles after the activity.

    For upper body activities, such as tennis and paddling, the same advice applies: do a 10-15 minute active warm up, ease into the activity, stretch arms afterwards, and foam roll the upper back.

    All activities are made better byPlank a stronger core, and front and side planks are especially effective at engaging numerous core muscles. It’s best to transition gradually from spring into summer activities, for instance, ease into kayaking with shorter duration trips before embarking on a big long adventure.

     

    Here are some example stretches of a dynamic warm-up for the lower body:

     

    Medial and Lateral hamstrings

    Stand straight with both feet turned out, keep your back straight, reach towards your toes, hold 1-2 seconds, come back up, take a step forward, turn both feet and repeat. This stretches different portions of the hamstrings if you turn your feet outwards instead of inwards.

    Brooke 1Brooke 2

     

     

    Quads: Mini Lunge Walk

    With your core engaged and front leg in a lunge position, you should feel the stretch in the front/thigh of the back leg. Hold 1-2 seconds, step forward with opposite leg.

    Brooke 3

     

     

    Hips: knee to chest

    Standing on one leg, hug knees to the chest, hold for 1-2 seconds, let go, take a step and repeat with the other leg.

    Brooke 5

     

     

    Calf Stretch

    Place one foot forward, with heel down and toes up, squat back slightly to feel a stretch in the front calf. Hold for 1-2 seconds, repeat with opposite leg.

    Brooke 6

     

     

    Here are some example stretches of a dynamic warm-up for the upper body:

    Arm Stretch

    Reach arms across chest, then back to the side, cross to other side, right over left and vice versa.

    Brooke 7

     

    The thoracic spine is integral part of upper extremity activities: warm up stand feet planted, core tight, rotate through the upper spine. Right and left.

    Brooke 8 Brooke 9

     

    The best way to avoid injury doing your summer activities is to stay active and do warm up and cool down stretches before and after exercising. If you have pain with a new or increased activity, stop doing what hurts! If you experience a flare up, ice the injury and do light stretching for 3-4 days. If the pain doesn’t resolve, seek a medical opinion. Remember, the sooner you seek medical attention for an injury the quicker it will resolve.

     
    These stretches are for general informational use only and are not intended as a medical diagnosis or treatment. If you would like an individualized warm up and cool down exercise plan, please call New Heights Physical Therapy Plus at 503.236.3108. We also offer running evaluations and bike fitting to keep you active and injury free this summer.

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  • Combining Acupuncture and Chiropractic Care to Manage Pain

    June, 2nd 2014

    Pain is the alarm the body rings to tell you something is wrong. The dilemma most people are faced with is how to address it. Our culture has been subject to the message ‘take a pill’. My message is not to discredit the use of pharmaceuticals, because in certain circumstances they serve a purpose. The message is that your body, if given the right input, will heal itself. The right input involves many things, such as: rest, healthy food, plenty of water, and low stress. Is there a way to further optimize the body’s ability to heal itself? The answer is yes!

    Even when you are doing all the right things you become ‘out-of-balance’. This is just life, and we are in it together. The best way to optimize your health and wellness is through chiropractic & acupuncture. Each discipline optimizes the energy flow of the body. The approach and language are different, but the premise is the same. In acupuncture, this energy flow is called ‘Qi’ or ‘Chi’. In chiropractic, this energy flow is called the ‘innate intelligence’ of your body. We chiropractors optimize the energy, or nerve flow by gently adjusting the spine. The spine has 24 vertebrae. Each one moves in several different directions around thousands of nerve fibers. The nerves that exit the spine control every muscle and organ in your body. If and when they become misaligned this is called a chiropractic subluxation. A chiropractor is trained to detect and correct this, just as a dentist fixes a cavity. An acupuncturist does the same by freeing up restricted or improper flow of ‘Chi’ by using a variety of techniques; most commonly used are acupuncture needles.

    It is very important to have trusted and competent health care providers in your life. Just as important is the approach you take regarding your health care; the more conservative the better. Acupuncture and chiropractic combined is a powerful foundation. Both disciplines work synergistically by maximizing the body’s innate ability to heal and thrive.

    Chiropractically Yours,

    Andrew Alvis D.C.

    Please contact Alvis Chiropractic at 503-477-4230 if you have any questions regarding chiropractic care.

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  • Acupuncture for pain

    May, 31st 2014

    At All and One Acupuncture, body pain is the most common reason patients come in. We work with a myriad of issues tied to musculoskeletal pain including: sports injuries, repetitive stress, overuse, neuropathies and chronic pain. The first step in treating body pain is to differentiate the cause of pain. We determine whether the issue is muscular, skeletal, neurological or a combination of these three.

    From a Chinese Medicine perspective, pain is a symptomatic manifestation from an underlying root cause and it is the acupuncturists’ job to review the entire health history in order to understand the imbalances that led to the pain in the first place. Acupuncturists can then address the pain by treating the root cause while also increasing circulation and reducing inflammation. This approach effectively reduces or resolves pain over the treatment course.

    When body pain is caused by skeletal or structural issues we will often recommend a combination of acupuncture, chiropractic and physical therapy treatments. We enjoy coordinating with our patients healthcare team and gladly discuss clinical findings and treatment plans with outside physicians, chiropractors, physical therapists, massage therapists and trainers.

    At All and One Acupuncture we have established relationships with outside practitioners, If you do not have established relationships we are more than happy to extend ours to you.

    Chiropractic Care
    Dr. Alvis at Alvis Chiropractic

    New Heights Physical Therapy
    Brooke Flood at New Heights Physical Therapy.

    If you or someone you know is suffering from acute or chronic pain, have them contact our clinic in northeast Portland. We offer free office and phone consultations if you wish to learn how acupuncture and Chinese medicine can help with your specific health concerns.  

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