All and One
December, 18th 2013
The musculoskeletal system consists of connective tissues including joints, ligaments, and tendons. Problems with the musculoskeletal system can result in inflammation and pain and, ultimately, reduce the body’s overall health. Increasingly, people are looking for more natural approaches to help relieve painful musculoskeletal conditions instead of relying on medications.
Acupuncture is a good therapy choice because it has no side effects and can be helpful for all types of pain, regardless of what is causing the pain or where the pain is located. Some studies have shown the pain relief provided by acupuncture can last for months.
Magnetic resonance imaging (MRI) of the brain before and after acupuncture treatment for pain shows dramatic decreases in brain activity, up to 70 percent. This decrease in brain activity in certain areas of the brain is thought to be the reason for the reduction of pain caused by the acupuncture treatments.
Some musculoskeletal issues that have been successfully treated with acupuncture and Oriental medicine include the following:
Low Back Pain
Low back pain is an extremely common concern, affecting anywhere from 75 to 90 percent of people at some point in their lives. Low back pain is second only to the common cold as a cause of lost days at work and is one of the most common reasons to seek medical care, including acupuncture.
In a German study published in the Archives of Internal Medicine, 1,162 adults with chronic, lower back pain were divided into groups treated with either the standard pharmaceutical and exercise therapy commonly used in conventional medicine or acupuncture. The researchers reported that acupuncture provided relief and lasting benefit to nearly twice as many lower back pain patients as drugs and exercise. Forty-eight percent of the acupuncture patients reported at least a one-third decrease in pain along with improvement in their ability to function, versus twenty-seven percent of the patients treated with conventional methods reporting such benefits.
In another recent study published in the Annals of Internal Medicine, researchers from the University of Maryland School of Medicine analyzed 33 studies covering more than 2,100 patients from around the world on acupuncture for low back pain. They found acupuncture provided definite pain relief sustained for three weeks after the end of the acupuncture sessions.
A complex disorder, arthritis comprises more than 100 distinct conditions and can affect people at any stage of life. Two of the most common forms are osteoarthritis and rheumatoid arthritis. While these two forms of arthritis have very different causes, risk factors, and effects on the body, they often share a common symptompersistent joint pain.
Acupuncture and Oriental medicine have been found to be extremely effective at treating the pain and inflammation associated with all types of arthritis. The acupuncture points and herbs that are used depend on whether the blockage of Qi (arthritis) is caused by wind, cold, damp or damp-heat.
Chronic Fatigue Syndrome
Chronic fatigue syndrome (CFS) is far more than just being tired. It is a frustrating, complicated disorder characterized by extreme fatigue that may worsen with physical or mental activity and does not improve with rest. Those affected with CFS can get so run down that it interferes with the ability to function in day to day activities, with some becoming severely disabled and even bedridden. In addition to extreme fatigue, chronic fatigue syndrome encompasses a wide range of other symptoms, including but not limited to, headaches, flu-like symptoms and chronic pain.
If you suffer from CFS, Oriental medicine can help relieve many of your symptoms. Exceptional for relieving aches and pains, acupuncture and Oriental medicine treatments can help you avoid getting sick as often, and recover more quickly, as well as improve your vitality and stamina.
Repetitive Stress Injuries
Repetitive stress injuries (RSI) are responsible for the highest number of days lost among all work-related injuries. Symptoms of repetitive stress injuries include tightness, stiffness, pain, tingling, numbness, coldness and loss of strength.
Acupuncture is extremely effective for treating repetitive stress injuries including carpal tunnel syndrome (CTS); eliminating the need for surgery or the use of anti-inflammatory drugs or corticosteroids. In fact, one of the most common reasons that people get acupuncture is for repetitive stress injuries. Recent studies even suggest that acupuncture may be more effective than corticosteroids when it comes to treating CTS.
Temporomandibular Joint Disorder (TMJ)
Temporomandibular joint and muscle disorders are problems or symptoms of the chewing muscles and joints that connect your lower jaw to your skull. Patients suffering from temporomandibular joint disorders can find relief from acupuncture.
Research conducted at the Ribeirão Preto Dental School, São Paulo University in Brazil, found that after three months of acupuncture, patients with TMJ experienced significantly less pain, increased strength of their bite and decreased EMG activity of the masticatory muscles.
If you want to learn how acupuncture can address body pain, contact All and One Acupuncture in northeast Portland. Appointments and a free consultation may be scheduled by calling (503) 281-6909 or by booking online at www.allandone.com.Read more
December, 10th 2013
Every fall and winter I get a slew of patients dealing with seasonal affective disorder (SAD). I see symptoms ranging from the mild—lower energy level, slight loss of concentration—to full blown symptoms—debilitating depression, increase in sleep, weight gain, and social withdrawal. Acupuncture and herbal therapy greatly help with seasonal affective disorder. I also recommend the following simple strategies that help alleviate wintertime depression.
Exercise differently: Our exercise needs may change with the seasons. Most people have more energy during the summer months and feel invigorated by strenuous cardiovascular workouts. In the winter? Maybe not so much. If you feel even more fatigued after your workouts, you are probably doing too much, and might need to move to lower intensity workouts. Also, you might need to adjust the time of day that you exercise. If you are feeling especially tired in the mornings, getting up earlier for a morning workout might help boost your early and mid day energy levels. If you are routinely experiencing an afternoon slump, exercising sometime between noon and four is often the best remedy.
Modify sleep schedule: I get more complaints about fatigue during the winter than any other part of the year. But I’ve also noticed that most people try to sleep the same number of hours despite the change in the seasons. Getting seven hours of sleep may be sufficient in the summer, but as the days get shorter, we need more sleep. Modify your bedtime routine to add in an extra hour of sleep every night, and see how your body responds to the extra rest. I’ll bet that you’ll feel less fatigued and blue.
Light therapy: Full spectrum light boxes have become much more affordable in recent years, and are now carried in places like Target and Walmart. The key to light therapy? Use it every morning at the exact same time for 15-20 minutes. Some research has suggested that it is best to have the light box above your face because the receptors in our eyes that catch sun rays are on the lower back region of our eyes.
Vitamin D: More and more doctors are finding that people living in the Pacific NW are deficient in Vitamin D. Vitamin D deficiency can lead to many serious illnesses, but it also contributes to fatigue and depression. A simple blood test can check your vitamin D levels, and Vitmain D supplements are inexpensive and easily tolerated without GI upset.
Fish oil: Larger doses of fish oil are often used to treat depression. Because of the heavy metal toxicity found in fish, it’s important supplement with a high quality fish oil. We carry and recommend Nordic Naturals. Consult your acupuncturist or doctor to see if this is appropriate for you.
Dietary changes: Many people eat the same food year round. But I’ve found that our bodies do best when eating according to the food that is locally in season. For the northwest, it would mean forgoing salads in favor of root stews and steamed kale. Avoid frozen or cold foods in lieu of warming meals. To learn more about dietary choices that are in harmony with the seasons, read my previous posts on fall and winter eating.
Chinese Herbs: Herbal therapy can greatly help with seasonal depression. Talk to your acupuncturist or a certified herbalist to learn how herbs may be used safely and appropriately for your specific needs.
All and One Acupuncture in located in Northeast Portland and focuses on holistic family healthcare. Contact us at (503) 281-6909 for a free consultation or for a referral to another acupuncturist in your area.Read more
December, 5th 2013
A healthy musculoskeletal system is important for everyone as the system is continuously tested by stress and exercise. Incorporate these nutrients into your diet to improve your musculoskeletal health.
Vitamin C: Essential for the formation of collagen, Vitamin C is a major component of all connective tissues and essential to the musculoskeletal system. Correct levels of vitamin C help to combat stress, build the immune system, and reduce swelling.
Vitamin C is found in a variety of fresh fruits and vegetables including citrus fruits, green vegetables, tomatoes and berries.
Vitamin D: Vitamin D aids in the absorption of calcium, helping to form and maintain a strong musculoskeletal system. Found in fish, eggs, fortified milk, and cod liver oil, vitamin D can also be synthesized by the skin when exposed to ultraviolet B (UVB) rays from the sun. Vitamin D deficiency is very common in the Pacific Northwest because we of our limited number of sunny days. Many people are supplementing with Vitamin D. All and One Acupuncture carries a highly quality bio-available liquid Vitamin D from Pure Encapsulations.
Essential Fatty Acids: The essential fatty acids Omega-3, Omega-6 and Omega-9 directly affect cellular, cognitive and kidney function. Their anti-inflammatory effect on the body helps keep joints healthy, reduce pain and swelling. They have also been found to be beneficial in dealing with depression, stress, arthritis and menopause.
Foods rich in Omega-3 fatty acids include: salmon, sardines, tuna and other cold water fish; nuts and seeds, notably flaxseeds, hemp seeds and walnuts; and winter squash.
Water: The average adult is comprised of 50 to 65 percent water. Not getting enough water can affect the ability of the body’s cells to function properly. Water increases the circulation of oxygen and nutrients throughout the body and helps eliminate waste. Keeping your body well-hydrated can help your musculoskeletal system function better.
Contact All and One Acupuncture in northeast Portland to learn more on how acupuncture, herbs, and nutrition can support your bone and muscle health.Read more
November, 20th 2013
This year it is predicted that there will be 1 billion colds and 95 million cases of the flu in the United States alone. While the misery of cold and flu season might be inevitable, one thing is changing: where we look for relief.
The easiest way to protect against the flu is to have a healthy immune system. However, that doesn’t mean you still won’t come into contact with airborne virus particles. That’s why your first line of defense against the flu, or any other illness, is to strengthen your immunity.
When it comes to staying healthy during cold and flu season, acupuncture and Oriental medicine have a lot to offer. Acupuncture and Oriental medicine can help prevent colds and flu by strengthening the immune system with just a few needles inserted into key points along the body’s energy pathways.
In Oriental medicine, disease prevention begins by focusing on the protective layer around the exterior of the body called Wei Qi or defensive energy. The Wei Qi involves acupuncture points known for strengthening the circulation of blood and energy to boost your body’s defenses.
Acupuncture and Oriental medicine can also provide relief and faster healing if you have already come down with a cold or the flu by helping to relieve symptoms you are currently experiencing including chills, fever, body aches, runny nose, congestion, sore throat and cough. While bringing some immediate relief, treatments will also reduce the incidence of an upper respiratory tract infection and shorten the length of the illness.
Boost your Wei Qi and Stay Healthy
“To treat disease that has already developed is comparable to the behavior of those persons who begin to dig a well after they have become thirsty, and of those who begin to cast weapons after they have already engaged in battle. Would these actions not be too late?” – Huangdi Neijing
Seasonal changes affect the body’s environment. With wind, rain and snow come the colds, flu viruses and the aches and pains that accompany them.
If you catch colds easily, have low energy and require a long time recuperating from an illness your Wei Qi may be deficient. Through the process of evaluating subtle physical signs as well as the emotional condition of a person, practitioners of acupuncture and Oriental medicine can detect health problems in their earliest stages, before a person becomes gravely ill.
Once the nature of an imbalance has been determined, a customized program can be created for you. Your treatment may include acupuncture, herbal therapy and Tui Na, as well as food, exercise and lifestyle recommendations.
- Schedule a Seasonal Tune-Up: Acupuncture and Oriental medicine can prevent colds and flu by building up the immune system with just a few needles inserted into key points along the body’s energy pathways. These points are known for strengthening the circulation of blood and energy and for consolidating the outer defense layers of the skin and muscle (Wei Qi) so that germs and viruses cannot enter through them.
- Wash Your Hands: Good lifestyle and hygiene habits are also proven to reduce your risk of getting sick. Studies have shown that one of the main reasons that we catch colds and flu in cold weather is that we are indoors and in closer vicinity to others. Protect yourself from picking up germs by washing your hands regularly and remembering not to touch your face.
- Sleep In: The Nei Ching, an ancient Chinese classic, advised people to go to sleep early, rest well and rise late, after the sun’s rays have warmed the atmosphere a bit. This preserves your own Yang Qi for the task of warming the body. Even busy, working people can boost their health by sleeping in on weekends.
- Stress Less: Find a release valve for your stress. According to Oriental medicine, stress, frustration, and unresolved anger can play an important part in throwing the immune system off and allowing pathogens to affect the body. Find a way to relax and release stress on a daily basis. Such methods may include yoga, meditation and exercise. Acupuncture has been shown to be effective in the treatment of stress, anxiety and depression.
Seasonal acupuncture treatments also serve to tonify the inner organ systems and can correct minor annoyances before they become serious problems. Call today our northeast Portland acupuncture clinic learn how our acupuncturists can help you stay healthy this season!Read more
November, 15th 2013
Although fibromyalgia is a disorder that can be disabling for many due to chronic widespread pain and fatigue there are some things you can do to alleviate the symptoms and improve your overall quality of life.
Learn and Practice Stress Reduction Techniques
Chronic stress can lead to fatigue, depression, a weakened immune system, and a host of serious physical and psychological ailments. When under stress your muscles contract and tense affecting nerves, blood vessels, organs, skin and bones. Chronically tense muscles can result in a variety of musculoskeletal conditions and disorders including muscle spasms and pain.
While it isn’t always possible to remove the external forces causing stress the ability to effectively deal with stress is a choice. Take time for yourself and cultivate the energy you need to handle your stress more effectively.
Eat a Well Balanced Diet
Managing your diet may seem time-consuming but the benefits it offers make it worthwhile. Many fibromyalgia sufferers find relief through a properly managed diet. A list of basic nutrients to combat nerve sensitivities, improve cognition, boost the immune system, and reduce swelling is included in this newsletter.
While even basic movements may be painful, exercise helps restore strength and endurance. Tai Chi, Qi Gong or Yoga are great for easy stretches, careful strengthening, deep breathing, along with relaxation techniques.
Gentle stretching will clear tension that builds when muscles tighten, and will improve overall circulation. Be sure to check with your doctor before starting any exercise program.
The practice of meditation is a proven stress reducer that helps the body create a sense of calm and a continuing sense of well being. While 15 minutes daily is recommended, even 5 or 10 minutes can have a powerful effect on your day.
Get at least 8 hours of restorative sleep. Maintain a routine sleep schedule and make your bedroom a sanctuary from every day stress. Practicing good sleep hygiene will give your body an opportunity to get stronger and heal.
Do you suffer from fibromyalgia? Contact Portland Acupuncture clinic All and One Acupuncture to learn how Chinese medicine can help!Read more
November, 8th 2013
Runners experience a wide variety of potential injuries including plantar fasciitis, heel pain, shin splints, knee pain and hip pain – to name a few. Acupuncture works incredibly well to treat a wide variety of running related injuries as well as help prevent running injuries. Since I started practicing medicine, athletes have been some of my favorite patients. I admire athletes and closely resonate with the amount of determination and self-discipline it takes to be an athlete.
I recently started training for my first half marathon. After completing my first six mile run I began to notice symptoms for which my patients often seek treatment: aching shins, tight quads, and sore feet. Hence my inspiration to write this post!
When starting a new exercise or training program always do the following.
- Talk with your medical provider to verify that you are medically healthy enough to train.
- Get expert advice: Hiring a trainer is a well worth the investment. I highly recommend the trainers over at The Refinery in Northeast Portland. Getting a trainer can help evaluate your gait and set you up with a training schedule that will decrease injury and maximize your workouts. They also will help keep you motivated!
- Get proper shoes: Good shoes will absorb excessive impact and spare your shins and knees from injury. Many running shoe stores around Portland have trained experts who can evaluate your feet and recommend shoes based on the arch of your foot.
- Hydrate: Drinking water (and lots of it) will keep your hydrated and loose!
- Take herbs: Depending on your specific needs we can customized Chinese herbs to decrease pain and strengthen your tendons and ligaments, much like the ancient Chinese Warriors took!
Hurt yourself? Get acupuncture quickly! After an injury the sooner you get treatment the faster you can train again. For more information on how acupuncture can work for you give us a call or schedule an appointment online.
Good luck runners! And maybe I’ll see you running around Northeast Portland!
#acupuncture #athletes #runners #sports injuries #acupuncture for runners #Portland #Oregon #Northeast Portland #shin splints #knee pain #hip pain #plantar fasciitisRead more
November, 8th 2013
According to Chinese medical theory, seasonal or chronic dry cracking lips are typically related to a root cause associated with digestion. The health of the spleen organ (which is more akin to the pancreas in western medicine) is reflected on the lips. Red and dry lips can be a sign of heat in the digestive system, whereas pink or paler chapped lips is commonly related to a depletion of blood or body fluids. The following is a list of foods that help moisten and support the Spleen to address chapped lips.
- Cottage Cheese
- Sour cream
Seeds, Nuts, and Fats
- Olive oil
- Peanuts, peanut oil and peanut butter
- Sesame Oil
- Sunflower oil
- White sesame seeds
Acupuncture and herbal medicine can help with a wide array of seasonal health concerns. Contact Portland acupuncture clinic All and One to learn how acupuncture can be a part of your wellness regime.
October, 25th 2013
A healthy diet is one way to manage your cholesterol. Making a few simple changes in your daily diet can help lower your cholesterol.
- Fiber helps reduce LDL or “bad” cholesterol. Increase your intake of fiber-rich foods such as whole grains, oatmeal, fruits, vegetables and legumes (beans). Aim for consuming 25-30 grams of fiber each day.
- Soy products can help lower cholesterol levels due to the high levels of isoflavones content.
- Include garlic, onions, avocados, salmon, almonds and walnuts in your diet.
- Supplement with omega-3, which is found in flaxseed oil and fish oil. All and One Acupuncture recommends a high quality fish oil, such as the Nordic Naturals brand.
- Copper and chromium can help lower cholesterol levels. Seafood, seeds and nuts are high in these two minerals.
- Reduce your intake of trans fats, which is high in foods like margarine, shortening, store bought baked goods, packaged cookies and crackers.
To learn more strategies for managing high cholesterol and improving your heart health, contact All and One Acupuncture for a holistic approach to your healthcare.Read more
October, 18th 2013
The endocrine system regulates the body through hormonal secretions. Cultivating your endocrine health, combined with proper nutrition and diet, can boost energy, improve appetite, reduce insomnia, relieve depression symptoms, improve circulation, relieve muscle aches and assist in recovering from endocrine disorders. An easy way to look after your endocrine system health is to eat nutritious meals and a well balanced diet.
A few basic steps you can take to improve your endocrine health are:
Eat Slowly: Don’t rush through your meals. Allowing your body to properly digest food reduces after-meal fatigue, boosts your immune system, and enables your endocrine system to properly process nutritional intake.
Exercise: Regular exercise boosts the immune system, improves cardiovascular health, muscle mass, and prevents bone loss. Stress-reducing exercises such as yoga, Qigong, or Tai Chi can also be beneficial.
Manage Your Stress: An important part of maintaining a healthy endocrine system is stress management. Stress can cause the overproduction of hormones, leading to the malfunction of endocrine organs.
Rest: Take a day out of the week for rest and rejuvenation, allowing your mind and body to recover.
Sleep: Get 7-8 hours of sleep per night in order to reduce stress and keep hormones balanced. Stress and a lack of sleep may cause some of the glands to malfunction.
Contact All and One Acupuncture in Portland to learn how Chinese medicine and acupuncture can support your endocrine health.Read more
October, 14th 2013
If you are a runner, chances are your hips and gluteal muscles are tight.
Your gluteals are made of three large muscles that located deep to the adipose (fat) tissue of the rear. These muscles are Gluteus Maximus, Gluteus Medius and Gluteus Minimus. They are responsible for flexion and extension, and rotation of the hip joint. Runners and cyclists often experience very tight and painful glutes.
Interestingly no other mammal has as much relative adipose tissue on our rears as we humans do, and scientists aren’t exactly sure why either. Its speculated we need adipose tissue to cushion ourselves when we sit, but we actually rely on the boney structure, called the ischial tuberosity, to sit upon.
With acupuncture tight glutes can be relieved and maintained to help keep runners and other athletes moving at their best. In China Olympic athletes regularly receive acupuncture treatment to help keep the body strong and flexible. For best results acupuncture is often used in conjunction with at home stretches. I personally like to incorporate Tuina, a form of Chinese massage, into treatment of gluteal pain.
Athletes demand a lot out of their bodies! Whether you are training for a triathlon or a weekend jogger acupuncture and Chinese medicine may be helpful for you.
Contact All and One Acupuncture in Portland at (503) 281-6909 for a free consultation on how acupuncture can support your athletic training or address your sports related injuries.Read more